Learning Lessons the Hard Way!

Today’s 5K Route

We all have stories of being told/warned about something and then immediately saying “Yea whatever, it won’t be that bad… I can handle it” and sadly sometimes it’s something you learned a while ago but your brain just decided to erase that knowledge for you.  That was the case for me today.

 

Friday Fallacy: Strength Training Myths

In this installment of Friday Fallacy I’ll be discussing some of the common myths that prevent people from starting and maintaining a strength training program. I should be clear, when I talk about strength training I’m not talking about the first thought that comes into most people’s minds, bodybuilders like Arnold Schwarzenegger. What I am talking about is function strength training that targets multiple muscle groups at once and is more about strengthening your core and muscles used for cardio to limit injury.

Healthy Meals: Zucchini, Chicken & Pistachio Couscous

Another extremely tasty and super easy recipe coming your way. This recipe is made easy by the inclusion of picking up a roasted chicken from the grocery (Costco and Wegmans usually have roasted chickens daily, and you can use the extra for other meals). All you have to do is shred up the the chicken and boom that is pretty much the hardest part of this recipe.

Ingredients (Makes 4 servings):

• 2 Oranges
• 4 Zucchinis
• 1.5 tbs Olive Oil
• 1 tsp White Vinegar
• 1 Roasted Chicken
• 200 grams Couscous
• 30 grams Pistachios

 

 

Directions:

1. Juice oranges and zest the rind, mix with white vinegar & olive oil to make the dressing
2. Slice the zucchini and fry in 1 tablespoon olive oil. Once done transfer to a plate lined with a paper towel and pat them dry
3. Shred the white meat from the roasted chicken, skin removed
4. Cook couscous per instructions.
5. Transfer couscous, chicken, and zucchini to a large skillet (or wok) and mix. Pour in the dressing and mix. (Note, sometimes its best to make a little extra dressing in case you want more of a flavor boost)
6. Top with pistachios and plate (Note, you can also add a dollop of greek yogurt if you’d like).

Nutritional Information:

Calories: 520, Total Fat: 15g, Saturated fat: 3.4g, Cholesterol: 82mg, Sodium: 122mg, Total Carbohydrates: 51g; Fiber: 5g; Sugar: 9g; Protein: 40g

Are you guilty of this too?

We all know to become healthier and start shedding the pounds we need to make changes in our lives. The first thing most people do is take a hard look at their nutrition and starting to eat healthier. Then we move on to being more active… starting cardio and a strength program. This is exactly what I did, and sadly for the longest time this is where I stopped. However, there is one thing most of us (myself included) don’t factor in – the amount of sleep (or lack thereof) we get can play a significant role in our weightless/healthy lifestyle journey.

The view from my office

One great thing about my job, I get to work outside. Today this was the view from my “office”

  

New Gear!

Nothing like getting new gear delivered to you on a Monday. After loving my Jaybird
Freedom Sport bluetooth earbuds I decided to upgrade to the latest model, Jaybird X2 (didn’t hurt that Amazon is selling them for $127.98, a 28% discount from the MSRP on Jaybird’s website). I just checked Amazon again and these earbuds are still selling at 28% off MSRP for anyone who is looking for a new pair.

Sunday Morning Hiking

So this weekend I decided to change it up a bit and go for a hike instead of a bicycle ride or run. I found a local hike near me on the Appalachian Trail, packed the day pack & hydration bladder, made some trail mix, got my trekking pole & GPS ready and jumped in the car.

It’s Friday!

The workweek is finally over, Stanley Cup Playoffs are in full swing, and it’s beautiful weather out here in Virginia. What more could someone ask for? Tonight’s post is going to be short, it’s been a grueling week at work but I look forward to some awesome adventures this weekend.

Healthy Meals: Chicken Sausage Penne

Finding easy and healthy meals can be a chore sometimes. Here is a simple, tasty pasta dish that can easily be made after a long day at work.

Ingredients (Makes 4 servings):

• 12oz Broccoli rabe (or broccoli florets) – chopped
• 2 cloves Garlic – chopped
• 1lb Chicken Sausage – sliced
• 10oz Penne Pasta
• 1 tbs Butter
• 1/2 cup Panko Breadcrumbs
• 1 tbs Oil
• 1/4 tsp Red Pepper Flakes (optional)
• 1/2 Lemon (zest)

Directions

1. Cook pasta as directed in salted water
2. Heat a large skillet over medium heat, melt butter and add garlic and breadcrumbs. Saute until breadcrumbs are brown and fragrant (~2 min). Season with a pinch of salt and transfer to a bowl.
3. Return pan to heat and add oil. When oil begins to shimmer, add sausage and saute until golden brown(~3 minutes for pre-cooked sausage (a few minutes longer for uncooked sausage)). Transfer to a plate and return pan to heat. Add broccoli rabe and saute until bright green and tender (~2 minutes (a few minutes longer for broccoli florets)).
4. Add sausage back to pan along with cooked pasta. Stir to heat everything through (~1 minute).
5. Top with red pepper flakes (if wanted), breadcrumbs, and lemon zest

Nutritional Info:

Calories: 557, Total Fat: 19g, Saturated Fat: 6g, Trans Fat: 0g, Cholesterol: 105mg, Sodium: 997mg, Total Carbohydrates: 75g, Fiber: 8g, Sugar: 4g, Protein: 26g

 

How Do You Roll?

Anyone who runs a lot has found out the hard way… your leg muscles will knot at some point. A key to limiting this is an effective use of a foam roller after runs. This helps break up the muscles and let them relax after a prolonged workout.  There are many different rollers available and it comes down to personal preference on the type you like. Either way, Runner’s World has some good tips to make sure you use your roller effectively and safely