Smoothie Prep Day

Sunday smoothie prep day!!  This week I have Frozen Strawberries, Peaches, Mango & Blueberries.  I put my fruit in Ziploc Baggie & leave them in the freezer until the night before.  The night before I put the baggie of fruit in the fridge so they are defrosted  in the morning.  Also, Chocolate Banana Peanut which doesn’t take much prep. 

 

I will mix up the fruit to give variety.  This week will mix up this way

Monday: Mango Blueberry

Tuesday: Strawberry Peach 

Wednesday: Chocolate Banana Peanut Butter

Thursday: Strawberry Banana

Friday: Strawberry Blueberry

 

These smoothies all start off with the same basic stuff. 

1 1/2 cup Almond Milk

1 packet Instant Breakfast (Depending on what smoothie I am making I use a different flavor Instant Breakfast.  Monday: Vanilla, Tuesday: Strawberry, Wednesday: Chocolate, Thursday: Strawberry & Friday: Strawberry)

1/4 cup plain Yogurt

1/2 total Fruit (except for Chocolate Banana-just use 1 banana sliced)

For the Chocolate Banana Peanut Butter Smoothie use 2 tablespoons of Creamy Peanut Butter

2 ice cubes

About a table spoon of Honey for sweetness. (except the the Chocolate Banana Peanut Butter)

Blend it all together in a Blender (I use Nutri Bullet)

 

Smoothie have become a part of my diet & I love it!!

 

Enjoy!

Kristin Rae

 

Busy 2015 Race Schedule

2015 is going to be a busy race year.  I am planning on doing the Conquer the Gauntlet, Diva Dash, Mustache Dash & I am on a Relay Team for The Route 66 Marathon.  I have all these races before expect Conquer the Gauntlet.  That is the one I am most worried & excited about. I am also thinking about throwing in a virtual race.  Has anyone done one of these??  Did you like it??

Until next time!!

Kristin

Training Schedule

I have made the decision not to do the 10k in April & focus all my training on Conquer the Gauntlet.  I have come up with the following training schedule.  I really hope this works because I don’t what else to do.  This will be my 1^st Obstacle Course Race & I am really looking forward to doing it.   

Monday – Rest

Tuesday – Cardio (Running or Biking)

Wednesday – Weights (Upper & Lower Body)

Thursday – Bootcamp or more weights

Friday – Rest

Saturday – Cardio and/or weights (Upper & Lower Body) and/or Playground training (weather permitting)

Sunday – Weights (Upper & Lower Body)

 

Lower body workout with hand weights (I do this at home)

I do 12 reps of each of these exercises, 3 sets

·         Squats

·         Lunges (12 on each leg)

·         Deadlifts

·         Donkey Kicks

·         20 Crunches

I do 12 reps of each of these exercises, 3 sets

·         Overhead Press

·         Upright Row

·         Tricep Extension

·         Bicep Curls

·         Dumbbell Swing (each hand 12 reps)

·         Tricep Kickbacks

·         Flat Chest Press

·         Flies

I Have posted these before but I thought it would be a good idea to post them again just for a refresher.  My original were on 10/20 & 10/21 of last year both posts including pictures.

I use 10 to 12 pound weight for each of the workouts.  Between each sets I rest for about a minute.

 

Until next time!!

Kristin

Spaghetti Sauce

Every week I make a batch of homemade Spaghetti Sauce so I thought I would share the recipe I have post this recipe before but I thought I would just repost it.  It is super yummy, super easy & good for you!

 

1 – Large White Onion, diced

2 – Zucchini, diced (Or you could use any veggie you like.  I have used Carrots before.)

10 – Mushrooms (I used just regular button mushrooms but you could use any kind you would like)

3 – Cloves of Garlic

About a table spoon of Olive Oil with about 1 teaspoon dried oregano & dried basil

¼ Cup Red Wine Vinegar

¾ Cup of Red Wine (I used Cabernet Sauvignon) 

2 – 15 oz. Cans Tomato Sauce (I just use the store brand)

1 – 15 oz. Can Petite Diced Tomatoes

1 – 15 oz. Can Crushed tomatoes

2 Tablespoons Dried Oregano

2 Tablespoons Dried Basil

1 Tablespoon Dried Parsley

Salt & Pepper to taste

1.    Chop your onion, zucchini & mushrooms.  Heat your oil on a medium heat in a fairly big stock pot.  Drop you onion, zucchini & mushrooms with a pinch of salt in the oil let it soften (about 5 to 10 minutes).  Add your garlic.

2.    When you can smell your garlic add in red wine vinegar & wine.  Let that simmer until it starts to thicken a little.

3.    Next, add all your canned tomatoes.  Then, add all you seasonings.  Add the salt & pepper at the very end so you taste it to see how much is needed.  Let everything simmer for about 15 to 20 minutes.  Then turn off the heat & let it cool.  Or you can use it right then.  I make it on Sunday & week use it during the week sometime.

We like using Rigatoni Pasta with this spaghetti sauce.  We normally go with Chicken in it or nothing at all!!  The Red Wine Vinegar & wine gives the sauce a great flavor!! 

Until next time,

Kristin