Skinny Chicken and Spinach Alfredo

Dinner's that's ready in 25 minutes, tastes great, makes delicious leftovers, and is packed with nutrients.  Sound good?  Sounds GREAT!

Growing up I did gymnastics most nights of the week for 4 hours.  That meant that my Mom probably had less than 20 minutes to feed me and get me out the door.  She mastered the art of the quick yet healthy meal, and I've continued doing the same in my home.

Maybe it's Rachel Ray overload, but I think dinner should be ready in 30 minutes.  Dinners should be packed with veggies and in our home they need to make good leftovers for Kyle.

Today's recipe is "Mom's Skinny Chicken and Spinach Alfredo".  It uses a short-cut light alfredo sauce and frozen spinach.

For dinner I served it with spaghetti squash and cooked whole wheat spaghetti for lunches.

This dinner is also good for a crowd.

Thanks Mom for the healthy, fast meal idea!

Thinking back to my childhood my "go-to" meal at the OG (Olive Garden) was alfredo.  This meal gives me the flavors minus the 1000+ calories.

Our complete dinner was the alfredo with a side of our simple summer salad.

What's your fave childhood Italian dish?
What kind of meals does your mom cook?

Love and creamy sauces,
Carissa & Kyle

Triathlon Training with Jet Set Performance

*edited to add - email jetsetperformance@gmail.com for details and Florida discounts*

Would you like the opportunity to travel to beautiful locations and train with Olympians to help make you a better athlete?

My hand is raised.

If you are a triathlete, then this doesn't need to be a bucketlist item anymore.  You can spend the weekend improving your swim, bike, and run with Olympians, elite athletes, coaches, and experts.  Totally true.  Think of it as the ultimate "tri-cation" brought to you by Jet Set Performance.

Jet Set Performance was started by a friend of mine, James, who I used to work with "back in the day" as a performer.  We walked on stilts.  It was good times.  However even back then James was a talented triathlete.  Now he's taking coaching and training to the next level with Jet Set.  

According to their most recent press release:

Jet Set Performance (JSP), a first-class travel and fitness service that specializes in providing unique upscale travel packages that provide the ultimate training experience to fitness-lovers, will officially launch May 30 in Orlando, Fla. with “Stealth Weekend,” a 3-day camp with clinics led by Olympian Debbie Ferguson, pro-triathlete Sara McLarty and other top athletes. JSP’s all-in-one travel packages take fitness enthusiasts of all levels to destinations coast-to-coast where participants enjoy a positive, health-focused mini-vacation where they train and work hard, but also play just as hard and indulge in some of the finer luxuries of life. “Stealth Weekend” will encompass all three triathlon disciplines—swimming, cycling and running—but because participants are encouraged to work at their own pace, you don’t have to be an Olympic athlete or a champion triathloner to join.

Their first Jet Set weekend is happening in Orlando May 30 - June 3. Here's a look at the itinerary.

I'm hoping to join in on one of the run sessions. Maybe I can keep up...haha

Listen up Floridians - James is offering a 50% discount on the ENTIRE WEEKEND for Fit2Flex readers! They are also offering single sessions pricing if you can only attend some OR if you are a runner and want to visit those clinics. Email jetsetperformance@gmail.com for more info!

Even though I'm not a triathlete, I think this is a great idea. As a runner, I spend money on race fees and traveling to races. It'd be nice to have a unique experience like this that can help make me a better athlete and let me chill with Olympians. NBD.

What Olympian would you want to train with?

Love and Jet Setters,

Carissa & Kyle

Crock Pot Cola Pork

When I first started blogging "What I Ate Wednesday" confused me.  People were posting "What I Ate Wednesday" on Wednesday at 6am.  How on Earth did they know what they ate on Wednesday?  It was a real riddle.  Then I realized how awesome the WIAW link up at Peas and Crayons was and that it's most likely What I Ate Tuesday Wednesday.

My understanding of WIAW has increased over the years, but I still stink at remembering to take pictures of all my foods.  I did manage to snap shots of my 3 main meals yesterday.  I also have a new recipe to share today.  Let's go!
I tried to eat this banana on the way to workout.  It was way over ripe.  Side face banana and a workout fueled by coffee.

Man my hair looks good!

After a killer workout I knew I needed protein ASAP. I've been trying to have less protein shakes lately, but this one was needed.  The creepy face..possibly not necessary.

I showered, cleaned up around the house, and heated up my pumpkin oatmeal bake.  Sometimes I add peanut butter to give it extra "staying power".  Sometimes I add peanut butter because it's delicious.

Lunch was yucky.  Yup, my twice college educated vocabulary says yucky.  The cafeteria at the hospital where I'm working is hit or miss.  It's been very miss this week.  After much debate and a walk in the rain to check both cafeterias, I settled on grilled chicken and quinoa with vegetables.  I covered it in tomato sauce after this pic to enhance the flavor.

I arrived home to dinner in the crock pot.  I made pork.  I don't think I've made the other white meat in three years.  I typically don't eat it, but Kyle was over crock pot chicken so I needed something new.  This recipe was adapted from Rachel Ray's Magazine.

Being a Southern girl I'm a big fan of pulled pork.  This roast had such a savory taste that I didn't need to add my favorite cider based sauce.

I served mine with roasted broccoli, dill pickles, and raw green peppers.

What's the best thing you ate yesterday?
What's your families favorite crock pot dinner?

Love and Yum-O,
Carissa & Kyle

Bouncing Around

First and foremost, Kyle and I's thoughts and prayers are with the families in Moore, Oklahoma.  My heart has been aching looking at the devastation that I cannot comprehend. Here's a list of ways you can help those affected by the deadly tornado.

Also Feeding America is a charity of over 200 food banks across the country.  In Oklahoma they are mobilizing forces to be able to feed those in need.  If you have a smart phone you can download the app Charity Miles.  If you run (with your GPS on) and select Feeding America as your charity it will donate 2 meals for every mile you run, walk, or bike.

So what's going on with us?

I am in my third week of my community dietetics rotation.  I am lucky in a sense that I am visiting 6 different community facilities and being able to learn about many different specialties.  The bad part is that my schedule changes every week and I don't typically know my new schedule until Monday.

I've been having veggies!

It has made planning workouts and meals a little difficult. This week is my second week at the same place, so I was able to do a little more planning.  I'm working later here, so I had to enlist the help of the good ole crock pot.

Here's a look at my weekly In & Out planning:

This morning's workout was two large supersets.  One for upper and one for lower.  My lower body routine was: leg extension, single leg lunge with shoulder press, close, low power squats, and hamstring extensions for two rounds. For the upper body we did all "suicide" sets with heavy weights.  My rotation was pullover, close grip row, bench press, front db raise, shoulder press, chest press, and bicep curls.  I finished with abs.

We have been trying to stick to healthy dinners on Fridays, which is so hard.  Our mind goes to "weekend mode". I've been trying to think of "fun" Friday dinners that are good but still relatively healthy.

Monday's "kinda cobb" salad

I'm also looking forward to some relaxing BBQ time this weekend and my long run on Friday.  I start my marathon training in about 2 weeks and then my schedule will change even more.  Just call me Mrs. Bouncy.

Does your schedule stay the same or change every week?
What's your usual Friday dinner?

Love and please support the Red Cross,
Carissa & Kyle

Edgewood Children's Ranch Trail 5k

Saturday I ran the Edgewood Children's Ranch Trail 5k here in Orlando.  The race was very hot and challenging but....spoiler alert...I won my age group!

Race outfit - Beast Mode shirt, Under Armour shorts, SweatyBands "Viva La Diva", spi belt, 110% compression sleeves, Asics shoes

The race started at 8am so I arrived around 715 to pick up my packet.  I did an easy 3/4 mile warm-up and waited for the start.  It was a small race, but I could tell there was a fast men's contingency included a local high school cross country team.  As I mentioned before the race was a trail 5k.  This is the second trail 5k I've done in a row.  I don't mean to or even want to do trail races, but the scheduling keeps working out that I'm only off those weekends.

Here's the word - trail 5k's are hard.  I can never totally settle into my stride and my quads are burning in the first 1/2 mile.  This race was primarily on grass and we spent mile 2 in a dried up lake bed.  The race was also hilly.  Hilly for Floridians is hard, and I overheard at the start there was a major hill right near the finish.  Game on.

Since this was a smaller race and a tough course I didn't have a time goal.  I always "want" to PR, but I didn't think it would happen.  I made my goal to race and try to be more competitive on the course. Mile 1 was around the 8:20 mark.  I was working harder then I wanted to be and I knew it was going to be a long 3 miles.

Mile 2 was through the lake bed.  I was pretty uneven and had some soft ground.  I was holding 4th place for the females but hurting.  Mile 2 was around 9:00.

At mile 2 I decided to stop at the water stop.  I never stop for water during 5k's and I'm not sure why I chose to here.  I think I just wanted a legitimate reason to take a walk break.  So I told myself it was hot and I needed water.  Looking back I wish I hadn't taken the 20 seconds.

I don't remember much of mile 3.  I just kept telling myself to keep an even pace and finish with no walk breaks. Around mile 2.5 we turned a corner and there it was.  Massive hill.

Okay, so in this picture it doesn't look massive but after 2.5 miles in soft ground any hill feels massive.  I just told myself to not walk and keep moving up the hill.  I looked down and my Garmin was over a 10 minute pace at this point.  Not good.  But I didn't walk.

The downhill was good and it was just a final 1/4 mile push on pavement to the finish.  I finished around 26:20.  Not a PR, But a solid time on a tough course. Talking with some athletes after the race, most of them said their time was about 90 seconds slower than their PR.  Mine was only 60 second off, so I don't feel too bad.

I finished as the 5th overall female and won my age group!  1st place medal for the win!  I realize that my time isn't blazing, but it was a small race and I did my best.  I'm proud!

It's also worth noting that when you wear a "Beast Mode" shirt to a race people think you are like lightening fast.  I'm Carissa fast, but I'm always in Beast Mode when I compete with myself! (ps- Beast Mode shirts are still for sale. Shipping more this Friday)

After my big win, I rushed home to shower before heading to my wonderful friend Carissa's baby shower.  I wanted to wear my medal but decided against it.  :)

So here's my question to you veteran racers.  I've only run 4 5k's ever.  2 were trail runs and 1 was a Disney fun run, so my expertise is low. I've announced about 50 5k's but I'm clearly is less pain than the runners there.
 
At what point in the race should it start to hurt?  
At what point should you start to hate life and question your sanity?

I think I'd rather run a half marathon over a speedy 5k.  I'm the tortise and not the hare.  How about you?

Love and bling x 2,
Carissa & Kyle