Running, weights and some chicken

So I’m still running. I’m keeping up with my program. I haven’t quit. And I won’t! I ran 6 minutes straight today…in the pouring rain. I can’t believe it! I really wanted to quit and go home, but I didn’t! This is coming from a girl who has never been athletic or coordinated or had anything to do with sports. But I feel like I’m finding my way and it feels great! I completed week 4 day 3 of Couch to 5k today! I’ve already looked at the Bridge to 10k app to start when I complete my 5k training. It really excites me to see how far I’ve come because sometimes I forget.

I’ve learned how to set goals for myself. And what I need to do to achieve those goals! Here are some of my goals for this year:

  • Run a 5k
  • Run a 10k
  • Start training for a half marathon
  • Run on the beach in Florida on vacation at sunrise next month
  • Do 20 push ups on my toes
  • Be able to complete the advanced moved on my Les Mill’s Combat dvd’s

I increased my weights from 5 lbs to 10 lbs a few weeks ago and I am already seeing a difference! It’s amazing what a little change can do for your workouts. Ladies, don’t be afraid to lift! It will help lean you out and will really increase your strength. I’m ignoring the scale right now knowing that I’m building muscle. Muscle is much more dense than fat, so the scale can be very deceiving during this process. I am taking pictures and measurements to keep track of my progress.

I wanted to let ya’ll know about a couple of different FREE accountability groups I have going on.

  • C25K Runers – this group is for those who are working through the Couch to 5k program – we keep each other going to make sure we get our runs in!
  • Faith & Fitness – this group is a 14 day challenge group. We’ll be going through She Reads Truth’s Women in The Bible study. The fitness part will be 30 minutes of exercise 5-6 days a week, any exercise of your choice. We’ll also talk about meal ideas, snacks and foods we should try to avoid.

Leave me your e-mail address in a comment, e-mail me at chelseakaster@gmail.com or message me on Facebook if you would like more info!

And now I leave you with one of my all-time favorite crock pot recipes. This recipe is for a bone-in turkey breast, but I use it with a whole chicken too.

Old Fashioned Turkey Breast in the crockpot

Ingredients:

14.5 oz can chicken broth
2 cups of water
2 stalks of celery
1 small-medium onion
1/2 stick of butter
1 tsp of your favorite salt free seasoning blend such as Mrs Dash or Italian
seasoning
5-6 lb bone in turkey breast (or 4-5 lb whole chicken)

Heat water and chicken broth together until hot. Rough chop the celery and onion and place in the bottom of the crockpot. Cut up butter into small cubes, add to crock pot and sprinkle in seasoning. Rinse poultry, pat dry, and place breast side down in the crockpot. Pour your water and broth mixture over the poultry. Cook on HIGH for 6 hours for turkey breast (5-5.5 hours for a whole chicken). Enjoy! The meat comes out super tender and falls right off the bone!

Happy Hump Day!

Chelsea

Top five: snacks!

I’ve received a few requests for some meal and snack tips so I’m going to do a “Top Five” series on snacks, meals, how to get rid of processed foods and more!

Today we’re talking about snacks. I’m going to give you my top five snack tips and then my personal top five favorite snacks!

Tips:

  1. Eat every two-three hours. This will keep you from getting to the “Holy cow I’m starving!” state and will help keep your metabolism in check.
  2. Eat nutrient dense foods. Empty calorie foods like chips or candy bars offer you body nothing as far as real nutrition is concerned. You want foods packed with good vitamins!
  3. Eat foods that you like! You should eat foods that you enjoy. Eating healthy should not be torture!
  4. Try new foods! While #3 is so true, every once in a while branch out and try a new vegetable with your healthy veggie dip (recipe to follow below).
  5. Always have a snack on you. When you know you’re going to be gone from the house for a while, pack your snacks ahead of time and take them with you so you’ll be prepared.

 

Now these are my favorite snack foods!

  1. Plain Greek yogurt with fruit added. I buy plain because it is much lower in sugar. If you can’t do plain, buy the vanilla. Greek yogurt packs TWICE as much protein as regular yogurt!
  2. Peanut butter and an apple. Make sure your peanut butter does not have a bunch of extra ingredients. Ideally, it should only contain peanuts and maybe salt.
  3. Black beans and brown rice. I LOVE black beans! And I have a super simple recipe I found to cook them in the crockpot! Brown rice is much better for you and contains more fiber than white rice.
  4. Healthy veggie dip and raw veggies (carrots, broccoli, cauliflower, etc.). Super easy healthy veggie dip: plain Greek yogurt with dry Ranch dip mixed in. A big thank you to my friend Lindsay for that recipe!
  5. Hummus and raw veggies. I’ll be honest – I’ve tried hummus and did not care for it. I think it was a texture issue, but I am going to get a flavored variety and give it another try this weekend! I know several friends who have made hummus themselves and it’s supposed to be super easy.

I hope these tips and tricks help you make some good snack choices in the weeks to come! Comment below with your favorite healthy snacks!

Chelsea