Thursday, September 27, 2012

ThrowDown Thursday - Jail Break Workout

The ThrowDown Thursday "Jail Break" workout will make you sweat.  It will elevate your heart rate.  It will make you sore.  It may even make you cry.  I know I came close.
Welcome to ThrowDown Thursday.
Warning: the workout about to be described is intense.  Please adapt all moves to your individual fitness level and rest if you feel dizzy or light-headed.  I'm being serious.

This week's ThrowDown Thursday workout is called "Jail Break". It combines 4 exercises with 30-second incline sprints.

This video will give you the 411:

If you prefer a "Pinterest" friendly graphic try this:

It's complicated, but a straightforward concept.  You have to reach 30.  If you can do 30 on the first try then your weight wasn't heavy enough.  Try again.  Anytime you stop before 30 you have to run then go right back to the exercise.  We keep the treadmill running while we do the exercise, but this might be harder at a big gym.
back exercises
Rev grip lat pulldown + gym mullet
If you can't get to a treadmill you could substitute the stair-stepper or the elliptical with the resistance above 15.  You could also do high-knees, mountain climbers, or squat jumps in place for 60 seconds.  These modifications would decrease the intensity of the workout.

As always email us any questions.

Good luck.  This one hurts.

Do you think you can "get out of jail"?

Love and evil grins,
Carissa & Kyle

Tuesday, September 25, 2012

Sub 2-Hour Half Marathon Training Plan

I have a goal of running a half marathon under 2 hours.

I've come so close to running 13.1 under the two-hour mark.  So close. But I didn't finish with the magical "1" in front of my time.  I'm still pushing.

I'm running the Women's Half Marathon on November 18 in St. Petersburg.  Yes, my goal for the race is to finish under 2-hours, but I'm not putting too much pressure on myself.  For example, "OMG - I have to finish this race in under 2 hours of everyone who reads my blog will think I'm a loser." That would be too much pressure.  That's not what I'm doing.  I tried that.  It ended like this.
I'm focused on the journey.  I love training for a half marathon.  I love the structure and the anticipation. The actual race days scares the crap out of me.  There are so many variables that I can't control.  What I can control is my training.
Here's a look at my "Sub-2 Hour Half Marathon Training Plan":

I'm currently at week 7.

I hesitated to post my plan, because I didn't want people to think I was saying, "Here want to run under 2 hours? Do this." Please understand this about my plan:

  • It was designed for ME.  The runs are planned according to my crazy schedule.
  • I started the plan with two 5 mile runs under my belt.
  • I don't run a lot.  I run 2 times a week and most people would run more.  My body doesn't like to run more.  It likes to lift weights, foam roll, and rest.  So I do that.
  • I use a version of the "Galloway method" on my long runs and walk for 60 seconds every 10 minutes after mile 3.
This is my road map to November 18.  I'm nervous just typing that sentence.  
I thought I said "no pressure"?

What's your running goal this season?

Love and 1600m journeys,
Carissa & Kyle

Thursday, September 13, 2012

Pumpkin Baked Oatmeal

It's fall y'all!  Today I have a healthy, make-ahead baked oatmeal recipe to share featuring the star of September - PUMPKIN!  

I get so excited to cook with pumpkin in September.  The weather starts to cool down and it feels like the months of holiday festivities are upon us.  Bloggers are notorious for going gourd crazy, but I'm not the only one (I'm looking at you Tina and Courtney - hee, hee)

In addition to screaming "fall", pure pumpkin is very healthy.  It's high in Vitamin A,C, and fiber.

Pumpkin baked oatmeal is easy to make and will give you a fast, healthy breakfast for your busy weekday mornings.  I've been raving about baked oatmeal since my first batch of Apple Cinnamon baked oatmeal.  If you haven't given it a try yet - what are you waiting for? Don't make me come to your house! :) 
Spend 1 hour on a Sunday night and enjoy a healthy taste of fall in the morning.

Pumpkin Baked Oatmeal
  • 3 cups old-fashioned oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon+ cinnamon (add more to your taste) 
  • 2 teaspoons pumpkin pie spice
  • 2 cups plain almond milk (can use other type of milk)
  • 3 tablespoons egg white substitute
  • 1 6oz container Chobani Apple Cinnamon Greek yogurt
  • 1 cup canned pure pumpkin (not pumpkin pie filling)
  • 3/4 cup coconut flakes
  • 1/3 cup slivered almonds
  • Preheat oven to 400 degrees.
  • In a bowl mix dry ingredients; oats, baking powder, salt, cinnamon, pumpkin pie spice.
  • In another bowl mix wet ingredients; milk, egg white, yogurt, pumpkin. Combine the wet and dry ingredients.
  • Add almonds and coconut.
  • Pour into a greased 9x13 casserole dish and bake uncovered for 20 minutes.
  • Remove from oven and stir. Bake uncovered an additional 20 minutes.

Kyle and I bake this and eat it for 3 days.  There should be 6 servings per dish clocking in at 292 calories each.
Fall decor has made an appearance too. I'm holding off on my full set of fall/Halloween decorations, but I framed this cute "Fall Bucketlist" from Pinterest. What do you think?

If you're a pumpkin fan here are some other Fit2Flex approved pumpkin recipes:
- Skinnytaste Pumpkin Spice Muffins
- Pumpkin Oatmeal Muffins
- Overnight Pumpkin Oats
- Pumpkin soup
- Pumpkin Oatmeal Cookies
- Pumpkin Protein Pancakes
I may have a few more orange-colored surprises up my sleeves too!

What makes it feel like fall to you?

Love and squash,
Carissa & Kyle

Thursday, September 6, 2012

2012 DisneyLand Half Marathon

“All our dreams can come true if we have the courage to pursue them”, said Walt Disney.
My Mom may not have been dreaming of running 13.1 miles, but she had the courage to try and she succeeded.

Running, to me, is an amazing thing.  It can fill so many different spots in your life: fitness, inspiration, challenge, stress relief, achievement.  Anyone who has ever had the courage to face a starting line would understand.

I saw 17,000 courageous runners at the DisneyLand Half Marathon this weekend.
At 5am on Sunday morning, Rudy and I started our start line show.  We gave our usual energetic encouragement to the runners and had the chance to interview actor Sean Astin before the race.
The national anthem was sung, the “big cheese” took the stage with us, and the runners took off.
I heard a lot of comments from runners that this RunDisney course is their favorite.  My Mom loved the course.  The race starts and brings the athletes through DisneyLand and Disney’s California Adventure.  The runners then take to the streets of Anaheim and the Santa Ana trail.  Along Cerritos Blvd there were over 200 classic cars lining the street, which was a favorite of my Mom’s. She also loved when they ran over the warning track at Angels stadium.

13.1 miles later and Rudy  & I were ready to greet the racers at the finish line.  
Chances are if you ran the race you may have not noticed the announcers. You heard us, but you probably didn’t see us.  We sit at a table about 5 feet in front of the finish.  Here’s what our “desk” looks like during the finish:
A special shout out to our PA Ryan for the frequent coffee refills. You rock Ryan!

Now let’s talk about Mom.  I am SO proud of her for finishing her first half marathon in 2:45!
My mom is a masters track athlete and National champion, but not a distance runner.  She is, however in great shape and took a good race plan into the run.  She followed the Galloway run-walk-run method from the start.  She did about a 2:1 ratio (2 minutes of running to 1 minute of walking) from the start.  Her pace stayed constant at 12:30 the entire race and she finished happy and strong.  I am so proud of her!  If you have any questions about the Galloway method PLEASE ask me.  I use it too and can’t say enough wonderful things about it.

There are rumors that Mom is aiming for a Coast-to-coast medal now that she has her first half under her belt.  Wine and Dine anyone?
Aside from my Mom’s big achievement we had a major milestone at the half; a new men’s course record!  Our overall winner, Jimmy Grabow, ran a blistering 1:05:29 and shattered the old record by close to 2 minutes.  How fast was he? He finished about 9 minutes in front of second place!

After my mom’s “victory” we headed into Disney’s California Adventure to celebrate.  That medal deserved to be displayed. It was very cool to see so many runners in the parks with their medal on.  It has me even more inspired for the Women’s Half in November.
Our main reason for heading back to DCA was to see the Aladdin show.  Beauty & The Beast is my favorite show at DisneyWorld, so seeing this musical version was a must.  It was FANTASTIC! The energy of the show was so high and the Genie was hilarious.  He even make a Snookie joke.  Jersey Shore humor always gets me.  I’ll be back to see this show on my next trip for sure.

Dinner was at the Wine Country Trattoria. Look for a full Disney Dining recap on What I Ate Wednesday next week.

Congrats to all my runners and one more congrats to my mom. I’m so proud of you!

Tell us: Have you run a half marathon?  Would you?  If so what was your favorite race ever?

Love and fit family,
Carissa & Kyle

Tuesday, September 4, 2012

Cars Land 5k

Every RunDisney weekend has several components: the BIG race, the expo, the kids races, and a fun themed Family Fun Run 5k.  

The 5k is usually themed to a current Disney movie or event. Remember the Neverland 5k and the Tangled 5k?  The race is untimed, fun, and full of awesome costumes.  Even if you’re the announcer.

Saturday morning we kicked off the Cars Land Family Fun Run 5k at Disneyland.  I was the “track manager” of our Cars themed race.  We even started the race using lights like a drag race.
Me (announcer, Ty (sign language interpreter), Rudy (announcer)
The race ended in the new Cars Land at Disney’s California Adventure. It was a picture perfect finish for all the runners. 
Mom and I in Cars Land on Friday.
Congrats to Track Shack owner and WDW marathon race director John Hughes on his speedy top 10 finish.
After the 5k, I headed over to the DisneyLand hotel for the kids races. I don’t have any pictures, because I was working, but the diaper dash was one for the ages.  If you’ve never seen the diaper dash here’s what happens, babies line up, I say “go”, babies don’t move, and the parents resort the various tactics including jingling keys, lining up cheerios, and even a remote control the egg the baby along.

After the morning races I had a quick nap before another trip to the expo.  Afterwards Mom and I headed into DisneyLand for dinner on Main St USA. When you travel it can be hard to find the healthy foods you’re used to having at home.  I yearn for vegetables, smoothies, and berries.  What about you? Carnation Café won our vote for its spinach salad.

The Carnation Café is a sit down restaurant with outside seating that overlooks Mainstreet. In addition to dinner, we got a great show.  The parade came by!
After all the good food and entertainment I was exhausted.  I had planned to get in a workout today, but with a 3am wake-up call I decided that my body needed rest.  Overall this week I did 2 training runs and 2 strength training sessions, so I felt fine with listening to my body.  Happy announcers need sleep.

Visit the blog tomorrow for a full recap for the 2012 DisneyLand Half Marathon and my Mom’s first 13.1

Tell me: Sleep or sweat?

Love and Vroom,
Carissa & Kyle

Monday, September 3, 2012

RunDisney Rocks

If you're a runner AND a Disney fan there is nothing better than a RunDisney weekend! I just spent 4 great days in Anaheim, CA with my Mom and RunDisney.
Need to catch up from the weekend?
- Going Back to Cali
- 5 Breakfasts under 300 calories
- Tinker Bell Half Marathon - flashback

Congrats to all the over 17,000 runners! Were you one of them?

I headed out to California on Thursday to announce all parts of the DisneyLand Half Marathon weekend.  I was out at Disneyland last February for the Tinker Bell Half Marathon and I was very excited when RunDisney asked me to join this event too.

Friday am was spent in rehearsal, running, and a quick trip to the theme parks before the expo.

The new CarsLand just opened at Disney's California Adventure.  It was awesome AND packed! I'm talking a 2+ hour wait for the newest Cars ride.  I chose not to wait, but I'm hoping to see it on my next trip.
My mom and I checked out Cars land, rode the Little Mermaid ride, and ate lunch at the Garden Grill in Paradise Pier.  I'll have a WIAW themed Disney food post with all my weekend meals.

After "playing in the parks", I headed over to do some announcing at the expo.
I also visited with some of the sponsors.  As a runner, being at the expo is dangerous...I want to buy everything! I am heading home with some Nuun hydration, Clif bars, a new Raw Threads shirt, and some injinti toe socks.
At the expo I took time to look at this:
The 20th anniversary Disney Marathon medal.  It's AMAZING! I want one.  Bad.  It's a double spinner with 2 Walt Disney quotes.  Gives me goosebumps.

Friday night I attended the RunDisney VIP party at House of Blues and ran into Heather the blogger behind Running with Sass.  She picked up her Coast to Coast medal this weekend. Congrats girl!

Saturday was a 315am call time and all about the Cars Land 5k. Recap coming tomorrow.

If you're a runner do you buy things at the expo? Do you listen to the speakers?

Love and swag bags,
Carissa & Kyle