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Month: September 2015

Glazed Chocolate Donuts: Tasha’s Kitchen

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 Gluten free, Paleo, Sugar free

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

Donuts are not a usual part of my diet, but I DO miss them when I see one, or see a picture of one, or smell one. Sometimes you just need to re-invent something to suit you so you can feel like you’re having an indulgence, a special treat.  These donuts are guilt free and so simple to make, you’ll be making them over and over again. So sit down with your hot beverage of choice and enjoy one of these indulgences (but without the guilt of course).  And I promise no one will guess there’s black beans in them, it’ll be your little secret.

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Ingredients:

  • 1 large can of black beans strained and rinsed (about 2 cups)
  • 1/2 cup xylitol +pinch of stevia
  • 5 eggs
  • 6 TB coconut oil
  • 7TB unsweetened cacao powder
  • pinch of salt
  • 1tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp vanilla
  • Glaze: equal amounts of raw honey, natural peanut butter, and coconut butter.

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Directions:

Place all the ingredients in a blender and blend until very smooth. Fill each one with this thick batter, almost full to the top of each donut hole.

Bake for 10 min at 325

Take them out and let cool. Make the glaze by mixing the 3 ingredients together until it’s thin enough to drizzle. You may have to melt in microwave slightly, depending on the temperature of your ingredients, and the air temperature.

After you’re happy with your drizzle you can leave it at that, or you can add more toppings like I did. I chose cacao nibs, and coconut sugar.

Enjoy!

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Tricep Push Ups: Exercise Tips

If you’re looking to challenge your upper body workouts, adding the tricep push up is a great place to start. The tricep muscle not only makes our arms look great, it also works hand in hand with keeping the biceps working properly. A common mistake when performing this exercise is to allow the shoulders to hunch up towards the ears. Make sure to press the shoulders down the back while keeping the elbows close to the ribs.

Main Muscles Used:

  • Tricep
  • Shoulders

Stabilizing Muscles:

  • Core
  • Back
  • Biceps

 

Inspired By The Everyday “Woman”

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Over the next couple months you will see my blog taken over by some of the most inspiring woman I have had the privilege of knowing.  These woman have inspired my life in many different ways and daily challenge me to step out of my safe zones.  My hope for this series is you will be challenged to face your fears, set new goals and take action the dreams that have gone dormant.

“I think one’s feelings waste themselves in words; they ought all to be distilled into actions which bring results.” 

Florence Nightingale

This months blogger:

Brandy Hagel

Passion:

Running

Why we love her:

Brandy, was the first person I asked to be apart of this series. Brandy has continually inspired me through out training seasons to keep the goal in my sites, to never give up and that I’m not the only hangry one;)  Through out this month Brandy will be sharing her training and nutrition tips with us as she prepares for her next full marathon.  Thank you Brandy, for being a part of this series! I can’t wait to see you cross that finish line and prepare for Boston.

xoxo

Rachel

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Why do you run?

To explain why I started running is a bit of a loaded question. (laughs) I started running when I was in high school. Not really for any reason, per se. My school didn’t have a track and field team or a long distance running club, I just ran to feel good and to look good.

When I was 18 I moved to Kelowna for the first time, which was the same year I signed up for my first half marathon. I had no idea what I was getting myself into! I remember running the Terry Fox Run 10k prior to the Campus to Campus half marathon in March and feeling like I could definitely do the 21.1km distance. I even remember walking to the start line almost convincing myself I should turn back and run it another year. But that’s the thing I love most about running: It pushes you past the limits you set for yourself and into a whole new realm of possibility. So, I ran it. I remember looking at the 18km marker thinking, “my legs are going to fall off, I am in so much pain”. But I managed to make it across the finish line with a time of 1:46:14. Not bad for a first race.

My second race wasn’t until 5 years later, in 2012 in St. Albert, Alberta. As most runners know, obtaining a PB (personal best) is a goal for every runner. Ironically, my time for my second half marathon was 1:46:14. Sound familiar? It was the exact same time as my first half marathon, down to the second. I’ve always thought I should buy myself a lottery ticket using those numbers. Soon after I signed up for this half marathon I also signed up for an additional half marathon, which I placed 2nd in my age category for, and my first full marathon in Edmonton, Alberta, all in the same year. I gave myself 8 months of training to finish the full marathon, and I accomplished the biggest goal I had ever set for myself with a time of 4 hours and 11 minutes.

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I knew then, that I was a runner. I ran another two half marathons in Kelowna (Wine Country and BMO) of the year 2013, placing 2nd again in my age group for the Wine Country Half. I scored a PB for the BMO half, finishing with a time of 1:37. I began changing my training to fulfill a bigger and better dream of mine… running the Boston Marathon. The Boston Marathon is a qualifying race, AKA you need to finish with a fast enough time to even be able to register for it.  For my age group, I need a finishing time of 3:35. (3hrs 35 minutes). Boston is the gold standard of races. It’s the race everyone wants to be a part of. It has been my long standing goal this year to qualify for it.

I began training for the Vancouver BMO full marathon on January 6th, 2015. It was the most extensive, difficult and quite possibly challenging training plans I have ever done. But through losing toenails, injuries, and logging over 1000km of road throughout the 5 months, I missed qualifying for Boston by 27 seconds on May 3rd, 2015. It was without a doubt the most bittersweet moment of my life. I knew I was so close, and I knew that I couldn’t have possibly done anymore to shave off those measly seconds. But knowing there was another qualifying full marathon in Kelowna on October 11th, 2015 made me hungrier for my qualifying time. Which is the race I am currently training for. I know the route so well; I run it through my mind every night. I’ve physically ran it, I know exactly the turns of the road and I know there aren’t any hidden hills that could slow me down. But most importantly, my family and friends will be there to be a part of the most important day of my life. A day I have worked so hard for.

An even harder question to answer is why I love running. A friend of mine recently asked me this question and it took some thought. Not because I don’t have an answer, but because I don’t have enough words to explain the passion I have for it.   All I know is that it keeps me dedicated and accountable for my own self. I feel more myself than at any other time while I’m running. It sounds cliché, but it makes me feel alive. When my legs are tired, and my lungs are tired, and my mind is giving up, my heart pushes me through every single time and it truly is a surreal feeling. An almost out-of-body sensation. Running has become such a big part of me that if it were to be taken away, I wouldn’t know who I was.

 

For this upcoming race, I’ve been using the Running Room Training Plan. I’ve used it for every one of my races and I can’t imagine using anything else.

Currently, my schedule looks like this:

 

Sunday: Long run (25-34km)

 

Monday: Rest

 

Tuesday: 8-11km tempo ( fast run for a sustained period of time- about a 4:25 pace)

 

Wednesdays: 10 hills at 600m and 12 km run OR speed work at the Apple Bowl

track which includes: 4 km warm up, 100m/200m/400m repeats X3 at 80-100% max threshold, 2 km cool down

 

Thursdays: 13km fartlek ( varying speeds throughout the run) I typically do this on the track . 100m @ 80% max threshold, 100m at @ 60% for 12 consecutive laps/ finish reminded of run switching up pace throughout

 

Fridays: 10km steady

 

Saturdays: 8km steady

As you can see, there isn’t a lot of room for cross training. I typically fit in cross training (core work, upper body strength, power jumping) on Wednesdays/ Fridays. It’s encouraged to do cross training on days that are easier. I also foam roll and stretch every day. Even if it’s 5 minutes while my coffee brews in the morning.

I have learned with my current training, that it is much more mental than any other race I have trained for. I have had so many ups and downs, days I don’t want to get out of bed at 4:30am to get my run in, and moments where my mind tells me to give up long before my body does. But the most important thing is that I still never give up. I visualize seeing my qualifying time as I cross the finish line every day. I put my mind in a place of success and positivity. I have the greatest support system at work and in my personal life, which helps a lot. My family puts up with my “hangry” moments, and reminds me of why I’m doing what I’m doing… and I have friends who are training for race themselves, even the Ironman. They get it. They get when training gets hard and you mentally have to push through everyday. We help each other out and for that, I am grateful.

 

Garden Fresh Zucchini Pasta : Tasha’s Kitchen

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Vegan, Gluten free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I call this Garden pasta because literally all the ingredients are from the garden! Well, not all from MY tiny garden, but someone’s garden. Either these items were given to me, or from my local farmers market. You can truly taste the difference when you use local organic veggies. So lets whip up this easy pasta any night of the week! It’s super easy and very fast.

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Ingredients:

  • 2 large tomatoes
  • 2 large peppers ( I had a yellow and purple one)
  • 2 cloves chopped garlic
  • 1 large onion
  • 1 large handful of green or yellow beans. I had a mixture of both.
  • 1 TB vegetable stock bullion
  • 1 tsp herbamare (or more or less, add enough to your liking)
  • 1 tsp coconut oil (or oil of choice)
  • 2 tsp apple cider vinegar
  • 1 can chick peas
  • 1 large zucchini for the noodles. (or gluten free pasta of your choice)

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Directions:

Chop all the veggies, place in a large pan with some oil and stir-fry them for a few minutes while staring. Turn the heat to low and simmer for another 20 min.

Peal and spiralize your zucchini into noodles. (or use a dealer if you don’t have a spiralizer, it’ll just take a bit longer) Add the ‘pasta’ to the simmered veggies and take off the heat so you can just stir it all together.

Serve immediately and enjoy!

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Tasha’s Treadmill Workout Video

Beginner : 10-12 reps each exercise

Advanced: 12-15 reps each exercise

Repeat workout 1-3x depending on fitness level

Equipment needed: Free weights and treadmill

  • Set incline to 10% Speed 3.2
  • Shoulder press
  • Incline 9% Speed 4.0
  • Shoulder raise
  • Incline 8% Speed 4.0
  • Front shoulder raise
  • Incline 8.5% Speed 5.0
  • Weighted squat
  • Incline 9% Speed 6.0
  • Back row
  • Incline 9% Speed 7.0
  • Cross jab
  • Incline 9% Max personal speed
  • Triceps kick backs

 

Fat Burning Workouts

 

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Many of us have a few pounds we’d like to shave off, and fat burning workouts are a great place to begin. Whether it’s on your legs, butt, stomach, or arms, nobody enjoys having extra fat hanging off his or her body. It slows you down and it can be the source of many health-related issues. This journey is not going to be easy, and if you are serious about getting rid of unwanted fat on your body, you are going to have to work hard…probably harder than you ever did before. What’s encouraging is that thousands—if not millions—of people, sitting in same place you are today, decided to get off the couch and change their lives (and bodies). You can do it too, so let’s get started. Read more here…