Fit Stanley Takes A Hike

This weekend Fit Stanley went hiking in Evergreen, Colorado.

It was a nice trail, but sometimes he had to climb over logs.

He enjoyed scrambling up the rocks.

He also likes to climb trees.

Fit Stanley knows that it’s important to stay hydrated–and a water break is a perfect excuse to soak in the view!

After a long hike, Fit Stanley relaxed with his new friends.

(Tracy, Joni, Coco–Jan was our photographer)

Then it was time to re-fuel with an anti-oxidant rich antipasto dinner.

What is your favorite antipasto dish?

Would you like to host Fit Stanley?

 

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Fit Stanley Gets Sweaty In The Hampton Inn Gym

Fit Stanley is hitting the road with me on my 10-day, 3-city business trip. Our first stop was a Hampton Inn in Colorado.

I’ve been here before, so I knew we could get in a good treadmill workout.

Rolling Hill TM Program
0-5 min: walking warm-up @ 3.7 mph
5-45 min: running @ 5.7 mph for incline up to 5%, @ 5.5 mph for 5-6% incline, @ 6.0 mph for “rest interval” incline at 1.5%
45-50 min: walking cool-down @ 3.7 mph

Good thing Fit Stanley is laminated because it was a sweaty workout!

We also decided that we should do some strength exercises with the free weights.

Quick Weights Workout
deadlifts/military presses/push-ups
plie squats/tricep dips/crunches
(3 sets, 12-15 reps of each, 20 reps of crunches)

We finished up with stretching and foam rolling.

After all that, we were starving! The Belgian waffles and thick cut bacon on the breakfast buffet smelled good, but we were able to resist temptation when we noticed some healthier options.

(oatmeal with peanut butter, hard boiled egg)

 What healthy choices do you like to see on a breakfast buffet?

What not-so-healthy choices are you tempted by?

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~9/11~

I originally published this article on September 10, 2010.  I am feeling uneasy today—the much-publicized 10th anniversary—since I live in the Washington, D.C. area and am travelling. Please say a prayer for me and others who are getting on airplanes today and keep us in your thoughts.

On the other hand, my first thought when I woke up today was, “This is the day that the Lord has made; let us rejoice and be glad in it!” It struck me as odd, but has me pondering. It also reminded me that God is ever-present and has given me much to be grateful for, even in difficult times. If you are struggling today, I hope that you can feel the comfort of His presence.

On 9/11/2001 I was at stay-at-home mom, enjoying time off between jobs. I dropped my kids off at school, and then went to Wal-Mart. Among other things on my list was a new Bible, so I could make good on my “promise” to be better about reading the Scriptures. I settled on the Women’s Devotional Bible, which includes daily essays paired with Scripture readings.

On my way home, I listened to the radio, the Jack Diamond Morning Show on Mix 107.3 FM.  At some point, Jack dropped the usual programming and started talking about some reports he was hearing about a plane crashing into the World Trade Center in New York City. Now, I love the Jack Diamond Morning Show, and I like Jack, but my first reaction was that he was jumping the gun, overblowing some minor incident, making a big deal out of nothing. Before I made it home, he had announced reports about a plane crashing into the Pentagon! Now that couldn’t be.  He must be exaggerating, spreading wild rumors. But, I was getting that sick feeling in the pit of my stomach. I rushed into the house, turned on the TV (sorry, Jack!) and saw the video–a plane had crashed into one of the World Trade Center buildings, actually two planes, and a plane had crashed into the Pentagon–I know people that work at the Pentagon–what was happenning?

I watched the news for a while, but then I couldn’t take it anymore. I got out my Bible, and started looking for comforting words. I don’t remember what led me to it, but I ended up at Psalm 37 (not a Psalm I’d made particular note of before):

Do not fret because of evil men or be envious of those who do wrong;
for like the grass they will soon wither,
like green plants they will soon die away.

Trust in the Lord and do good;
dwell in the land and enjoy safe pasture.
Delight yourself in the Lord
and he will give you the desires of your heart.

* * * * *

Be still before the Lord and wait patiently for Him;
do not fret when men succeed in their ways,
when they carry out their wicked schemes.

Refrain from anger and turn from wrath;
do not fret–it leads only to evil.
For evil men will be cut off,
but those who hope in the Lord will inherit the land.

* * * * *

The wicked plot against the righteous and gnash their teeth at them;
but the Lord laughs at the wicked,  for he knows their day is coming.

* * * * *

I found comfort in these words.  I did not have to worry about the “evil men” who seemed to be “succeed[ing] in their ways.” God would take care of me–and take care of them.

I went back to the news.  I was glued to it for the rest of the day. I called my friends who worked at the Pentagon and learned that they were safe. I heard from my husband who was safe, but unable to leave work. I decided to leave my kids at school, where I knew they were safe. Never before had I really thought about being “safe,” but that was my main concern that day.

The rest of my time off from work wasn’t the same. The world had changed. Roads that we used to drive on every day were closed because they ran through a military base. The Coast Guard installation where my daughter used to play soccer, that was along my morning running route, became closed to the public and more visibly guarded by armed guards. The airplanes that use to fly overhead were silent for days and weeks on end, while National Airport was closed. Above all, my sense of safety was shaken, I was worried–we all were worried–that there would be another attack.

Nine years later, there have been other terrorists attacks, but nothing so devastating. But now, I find myself drawn to Psalm 37 for another reason.  There is a “pastor” in Florida who is threating to burn the Koran because . . . well, I’m not exactly sure why, and I don’t want to find out. He has gotten far more media attention than he deserves, so I don’t want to Google him to add to his “popularity.”

What bothers me is that he has entangled his message of hate with Christianity. Burning the Koran, inciting violence, spreading hatred has nothing to do with with being a Christian, with following the teachings and example of Jesus Christ. The only time that Jesus was “violent” was in his own temple, when he was disgusted by the way it had been turned into a marketplace. (John 2: 13-16). When Jesus himself was threatened, he ordered his disciples to put away their swords.  (Matthew 26:52). What could Jesus have to do with burning the Koran?

When my blood is boiling at the blasphemy of this pastor, I turn to the words of Psalm 37. I try not to fret about his evil schemes. I try to trust that he will be cut off–that his plans will fail. I hope that the Lord is laughing at him, because I am angered and saddened.

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Training Log – Army Ten Miler (Week 1)

With less than 5 weeks to go before the Army Ten Miler, it’s time to get this party started! I’ve been holding off because of my nagging ITB issue and (probably related) piriformis issue, but now I’ve got to focus and do what I can. I also have to navigate through a 10-day, 3-city business trip, but I’m looking forward to working out in the hotel gyms, which will offer a change of scenery from my humble basement gym.  

My main goal for the ATM is to cross the finish line smiling, which is no small feat for this particular event!  Based on past performance, I should be able to keep a 9:00 min/mile pace, even with all my “issues.”

I generally have about an hour in the morning for my workout, depending on how many times I hit the snooze button and what time I need to be at work. I am going to follow the same basic pattern I did for training for the GW Parkway Classic, and the Zooma Annapolis Half Marathon, doing weights on Mondays, Wednesdays, and Fridays, running on Tuesdays, Thursdays, and Saturdays, and taking a rest day (with yoga or a walk) on Sundays.  One of my weekday runs will focus on speed work or hills (alternating weeks) and the other will be easier (and preferably outside).  Stretching, foam rolling and yoga will continue to be integral to my injury-recovery/prevention program. For the first two weeks, this plan will be subject to substantial modification because of my long business trip.

I hope you enjoy seeing the progression of my training program and get some ideas for your own training. Just remember: you have to run your own race, so my particular program may not be right for you!

September 5 (Labor Day): Long Run 
Total Distance: 8.01 miles
Total Time: 1:13:56
Avg. Pace:  9:14 min/mile
Split Times: 9:43, 9:22, 9:21, 9:00, 9:08, 9:06, 9:15, 8:57
I don’t know where that pace and that negative split came from! My ITB was nagging the whole time, but I was wearing my CWX compression shorts, and they did their job. I followed up with some stretching, an ice bath, and some foam rolling.

September 6: Weights
21 min elliptical
Free Weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
fitball wall squats/lateral raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches/glute-hamstring bridges (on mat)

September 7: Treadmill
Tempo Run:
0-5 min: walking warm-up (3.5 mph, 1.5 incline)
5-10 min: running warm-up (5.7 mph, 0.5 incline)
10-25 min: running ramp-up (5 min at each of 6.0, 6. 3 and 6.5 mph, 0.5 incline)
25-45 min: tempo (6.7 mph, 0.5 incline)
45-50 min: walking cool-down (3.5 mph, 1.5 incline)
This was a great workout! My piriformis felt sore after last night’s deep tissue massage, but it actually felt better as I warmed up and felt fine by the time I finished. Best of all, my ITB was totally silent!

September 8: Rest Day
I knew I wouldn’t have time for a workout before my 6:40 am cab pick-up time, but had hoped to be able to do my Rodney Yee DVD in my hotel room. As it turns out, my hotel room didn’t have a DVD player (and my new laptop doesn’t have one!). I did trudge through two airports lugging lots of bags, so that should count for something!

September 9: Treadmill + Weights
Rolling Hill TM Program:
0-5 min: walking warm-up @ 3.7 mph
5-45 min: running @ 5.7 mph for incline up to 5%, @ 5.5 mph for 5-6% incline, @ 6.0 mph for “rest interval” incline at 1.5%
45-50 min: walking cool-down @ 3.7 mph
Ah the joys of an unfamiliar treadmill! The program incline profile looks like two hills. I chose level 3 because I did that tempo run on Tuesday and didn’t want to overdo it. With the Lifefitness treadmill I have at home, the program level corresponds to the maximum incline level.  Apparently that’s not how this hotel treadmill works! It held each level for 2:50 with only one “rest interval” in the middle of the program. I thought about switching to an easier program after the first hill, but decided I would be ok since I did keep my pace down.

I also decided to squeeze in a few exercises with the free weights, since I won’t have access to a gym again until Monday:

Quick Weights Workout (3 sets, 12-15 reps of each, 20 reps of crunches):
deadlifts/military presses/push-ups
plie squats/tricep dips/crunches

September 10: Mountain Hike
About 3 miles in about 2:15, including breaks to take pictures and soak in the view.

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Girlfriends + Chocolate = Fun

I haven’t gotten on board with the Groupon craze–my Groupon emails keep getting caught in my spam filter–but many of my girlfriends are taking advantage of the restaurant deals, and they do let me in on the particularly interesting ones. Earlier this summer, two friends signed up for a Groupon for a DC Metro Chocolate Tour and bought enough tickets for six of us.  When they were picking a date I was less than enthusiastic, having just come back from my walking tour-filled vacation which included a stop at the Lindt Schokoladen Museum.  When they reminded me that the Groupon deal was 1/2 price, I decided that the $25 would be worth it for a fun outing with my friends–a daytime version of the chocolate class we took last fall. I was not disappointed!

We started at Sprinkles Cupcakes, where they reminded us that they were the original cupcake store.

Other interesting tidbits: they use Belgian chocolate in their recipes, no artificial ingredients (except for a bit of red food coloring for the red velvet variety), and donate all cupcakes left at the end of the day to local food banks.

We each had a mini dark chocolate cupcake (generously frosted with chocolate ganache!) and made our way to our next stop: Baked & Wired.

I am familiar with this place, because it is dangerously close to my office. I was excited to hear that we were going to be tasting their brownies, because they are sooo goood, and I’d been suffering through a mad brownie craving since Friday!

Our tour guide knew we needed a break from chocolate consumption, so we sat in the shade while she  gave us a brief cocoa history lesson. Then she  took us to Lush.

At first we were confused, but then we remembered that many skin care products include cocoa butter, like the Lush massage bars. My sore ITB and tender calves insisted on getting a Wiccy Magic Muscles Massage Bar. Bonus: since the bar is solid, I can take in the airplane without worrying about leakage, breakage, or the TSA 3-1-1 rules!

Moving back into the edible chocolate genre, our next stop was at The Spice & Tea Exchange. We tasted cocoa nibs,  chocolate salt, chocolate sugar, and chocolate tea. I am not a big tea drinker, but the chocolate tea (a black tea variety) was very nice!

Our next stop was a classic–the Godiva store.

They told us a bit about the history of the company, including some Lady Godiva lore, gave us samples of one of their barks, and gave us “goody bags” with truffles to take home.

After that, we made our way to the “other” cupcake place, Georgetown Cupcake.

Luckily our tour guide had made a call-ahead order, so we didn’t have to wait in the line that literally was out the door and to the end of the block!

We sampled mini red velvet cupcakes–the cream cheese frosting has just the right tang!

For our last stop, we trekked to Fleurir to learn about their “hand grown chocolates. This is a new family business, and the parents of the owners hosted us because their son was on vacation. They explained that they use only Valharona chocolate, and gave us samples of the 85% “feves” that they use to make their chocolates. They talked about their different bars and their different ingredients, and gave us samples of their Great Plains Bar, which includes crumbs of buttered, salted bread in a dark chocolate blend–similar but more subtle than a bar with rice crisps.

They also gave us each one of their salted caramel truffles–OMG! That was the BEST EVER! I’m glad I had saved that for later, because I would have cleaned out their supply. As it was, I left with a Northwest Bar (maple pecan toffee in a dark chocolate blend) and a Southwest Bar (spicy chili and cinnamon in a dark chocolate blend).

Throughout our tour, our tour guide gave mini-lectures on chocolate–from how it is grown and made, to its early and more recent history. I was the lucky winner of the trivia question, which means I also took home a Lindt chocolate bar.

What year did Mars get a patent on M&Ms? 1941

(We couldn’t believe the irony of asking this question to a group that included 4 patent attorneys, but none of us knew the answer!) 

Now that I’ve done the tour, I would probably say that it was worth the $25 Groupon price, especially since it got six girlfriends together for a few hours of chocloatey fun.

Are you a Groupon user?

Have you used a Groupon for a tour or class?

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