Recipe: Spicy Lemon Hummus

I love hummus. I eat it in some form most days of the week: with fresh veggies or crackers, on sandwiches, mixed with whole grain pasta, on top of salads, as a pizza sauce, mixed with a tofu scramble, or heck, just with a spoon. It's a great alternative to less nutritious spreads, dips, or dressings. With a base of beans, it's packed with fiber and protein. Add some tahini and/or olive oil, and you've got your heart healthy fat. It's very satisfying and versatile.

I typically make at least one batch of this hummus recipe a week.

I am also a big fan of this one.

But here is a new and different variety inspired by Christina over at Fork you. No, fork you. You can find her original and unadulterated recipe here. One thing Christina points out: if your hummus is grainy and not as smooth or creamy as you would like, use a different bean. She uses white beans which are not only softer, but yield a really pretty, light colored hummus.

(My pantry is stocked with garbanzo beans, so that's what I used....)

Before we go any further, please note: this recipe calls for capers.

Capers make me nervous. 

They're funny looking, wrinkled little things and seem a little bug-like to me. But don't be scared. The combination of the salty, vinegar-y capers and all the lemon juice and lemon peel is what makes this hummus so yummy. It has a very bright, tangy flavor and then a little tiny kick from the cayenne pepper. 

(I read you can substitute green olives for capers. But really, if they don't make you too nervous, use capers! They come in small jars and since this will likely become your new favorite hummus recipe, I'm sure you'll use them all up.)

Spicy Lemon Hummus (my version)

What you'll need:

2 cans garbanzo beans, drained
2 Tbsp tahini
1 Tbsp minced garlic
2 Tbsp olive oil
1/4 cup lemon juice
zest of one lemon or 1 tsp dried lemon peel
1/2 tsp cayenne pepper (more if you like a bigger kick, I used 1 tsp)
1-2 Tbsp capers, drained
1/4 tsp pepper

2 Tbsp water, more or less as needed (I used about 2 1/2 Tbsp of water. White or other soft beans will likely require a little less water.)


What you'll do:

Pour the drained beans into the bowl of a food processor and pulse until crumbly, scraping sides as necessary. Add all of the other ingredients (except the water) and continue processing until a paste is formed. Slowly add water, a teaspoon or so at a time, until your hummus is the desired consistency. Sprinkle lightly with paprika and drizzle a little olive oil over the top just before serving.

Enjoy!

Neurosis, published

I mean, I guess when you get right down to it, that's what a blog is, right?

So here is just a glimpse of today's neurosis...

It is another rainy day here. Another run on the treadmill. For a 3 mile run, music is enough. Put in the ear phones, blast the playlist, (hopefully) less than 30 minutes later - done. But for days at a time on the treadmill, even a 4-5 miler sometimes needs more than music to keep my feet going.

Enter: Netflix.

But first...

the treadmill is in the basement.

There's no TV in the basement.

Grab the lap top!

Then stack two moving boxes (being a military family, yes, we always have moving boxes) directly in front of the treadmill. These happen to be high quality, heavy duty dish packs, thank-you-very-much, and are exceptionally sturdy.

 Janky? Noted. But hey, it's raining.

Lately, I have been into documentaries -- for running anyway. I've recently watched Vegucated, Fat, Sick, and Nearly Dead, Hungry for Change, and Happy (twice). So for today's running entertainment, I chose: Food Matters.

But first, I need my notebook. Now, this is just a plain spiral notebook. You know, one of those notebooks you can use to write anything. (Sorry. That's a small inside joke that only one person will appreciate - for you S!) Why do I need my notebook? Because it never fails, as I am running along and watching said documentary, there are interesting "facts" I want to jot down and think about or research later. (The reason I had to watch Happy twice? - no notebook.)

So, I press play, and settle into my pace. Then, when something interesting warrants it, I jump onto the rails of the treadmill, jot (otherwise known as scribble) it down, and then jump back on the moving treadmill. Maybe I was particularly invested in today's documentary, or maybe I was looking for excuses to jump off and jot, but either way I ended up with a little over 4 small pages of chicken scratch notes. Now, the kicker is: as soon as the run is over, I have to immediately review said notes because 1. I can barely make out my own handwriting,  2. the points I wrote down are completely void of detail and context, and 3. only in the very few minutes immediately following such an exercise is any of the info even marginally interesting.

Knowing that I was jumping off and on the treadmill, disrupting what was supposed to be my run for the day, begs the question: How do I log the mileage?

The answer: Very unscientifically.

I try to minimize jumping off all together and sometimes even just scribble while I run. When I do jump off, I try to jump back on as quickly as I can. I keep the treadmill set at my usual 8.49 (or so) pace. Today I ran the treadmill recorded 6 miles, and a total of 53 minutes, 6 seconds. So I will log that I ran 5 miles, and 44 minutes and 15 seconds. I know; it probably seems totally arbitrary. But if we wanted to get into the minutia of it, and I am assuming you do -or you would have stopped reading this a long time ago- I had a total of 32 separate thoughts or scribbles. By subtracting 8 minutes and 51 seconds of my running (or 1 mile) for jumping off and writing these notes, that would allow 531 seconds of note taking; approximately an average of 16 seconds per scribble. Now seeing as about 1/6 of what I wrote I cannot decipher for the life of me, I am going assume I used less than 16 seconds to write some of those, therefore I feel I can log that I ran 5 miles in good conscience.

And so we have it, another example of neurosis- published.

:)

Recipe: Cilantro Vinaigrette

Maybe it's because I long for warmer weather and more sunshine. Or maybe it's because the avocados were on sale and avocados love cilantro. Whatever the reason, this lime-y cilantro vinaigrette reminds me of summer and is perfect drizzled over a salad of roasted corn, diced avocado, chopped veggies, and southwest grilled tofu (or chicken) on greens.

What you'll need:
                                                                                 
1/4 cup lime juice
2 Tbsp white wine vinegar
1/2 bunch cilantro, chopped
3 Tbsp brown sugar or honey
1 clove garlic, minced
1/2 tsp salt
1/4 tsp pepper
1 tsp Dijon mustard
1/4 water
1/4 cup olive oil


What you'll do:

Place all of the ingredients except the olive oil in the bowl of a food processor (or a blender works too). Blend well. Then slowly pour in olive oil while processing (or blending) to emulsify. Store unused dressing in a covered container. Use within 3 days.

Yum!

Last week's activity (2/18 - 2/24)

Monday
1 hour cardio/strength interval class
1 hour pilates class
3 mile run

2.5 mile hike

Tuesday
rest

Wednesday
1 hour bar bell class
5 mile run

Thursday
1 hour bar bell class

Friday
1 hour bootcamp class
3 mile run

Saturday
1 hour bar bell class
2 mile dog walk

Sunday
4.5 mile run


Mileage goal: 15
Mileage: 15

Meal Plan (2/23 - 3/1)

Day 1
Breakfast: mashed banana and 1/4 cup egg white pancake
Lunch: Simply Steamed veggies and garden burger
Snack: hummus and wheat thins
Dinner: turkey burger on thin bun with roasted butternut squash

Day 2
Breakfast: green smoothie
Lunch: turkey and spinach wrap with veggies and cottage cheese dip 
Snack: trail mix with nuts, raisins, and Kashi Go Lean
Dinner: taco salad with southwest tofu

Day 3
Breakfast: mashed banana and 1/4 cup egg white pancake
Lunch: artichoke, spinach, red pepper pizza with green salad
Snack: celery and peanut butter
Dinner: curried lentils and sweet potatoes with chicken

Day 4
Breakfast: chocolate peanut butter banana protein shake
Lunch: avocado, corn, and tofu salad with cilantro vinaigrette
Snack: hummus and wheat thins
Dinner: spinach and feta stuffed chicken with couscous

Day 5
Breakfast: mashed banana and 1/4 cup egg white pancake
Lunch: leftover curried lentils and sweet potatoes with chicken
Snack: trail mix with nuts, raisins, and Kashi Go Lean
Dinner: turkey meatball sub and sweet potato fries

Day 6
Breakfast: green smoothie
Lunch: veggie/cheese panani and soup
Snack: celery and peanut butter
Dinner: mac and no cheese (using butternut squash to make the sauce) and green salad

Day 7
free day  :)


If you're wondering why you see meals with meat and chicken on a vegetarian's meal plan, please read the bottom of this post. I usually have some form of the planned meal minus the animal protein and just substitute a plant protein.

Four Week February Challenge: Week 4

I had a friend ask, "Why does the shortest month feel like the longest?" 

 Isn't that the truth?! February, be done.

This is the final push. Just four more workouts, then the fitness test again.

Week four: do all four workouts, in any order, on any day

Day 1: Burpee Challenge - rest as needed. The burpees are killer, the squats are just for fun. (During the burpees, especially as you tire, focus on keeping a super tight belly and not letting the hips sag. This will help protect the low back.)

Burpee

10 burpees
1 squat
9 burpees
2 squats
8 burpees
3 squat
7 burpees
4 squats
6 burpees
5 squat
5 burpees

Squat

6 squats
4 burpees
7 squat
3 burpees
8 squats
2 burpees
9 squat
1 burpees
10 squats

and the links to the other workouts:

Day 2: 12 Minute Workout #5 : Don't Think
Day 3: 12 Minute Workout #4 - Get On the Ball
Day 4: A Monday Morning Workout You Can Do Any Day

Focus 1: Eat less white stuff this week: less salt, less sugar, less white flour products.
Go for color. (M&M's and skittles don't count)

Focus 2: Do some random acts of kindness
Big or small. Doesn't matter. Spread some love. Being kind is different than being nice. Niceness is more about how you want others to see you. Kindness is about who you want to be on the inside.

Confessions of a Group Fitness Instructor

I've been at this for a really long time. With the exception of a 2 year hiatus while I worked full time (read 50 hour weeks), I have been teaching fitness classes since 1996. I know. I'm old. I've taught (and continue to teach): step, hi/lo (yea, that used to be a thing), PiYo, Turbokick, BodyPump, BodyFlow, bootcamp, pilates, interval based HIT classes, and a plethora of cutesy named classes big name gyms like to put on their schedules; things like: Butts and Guts, HAT (hips, abs, thighs... groan), Calorie Crusher, Minute Madness, Death by Sweat (just kidding on that one). But you get the idea. I teach between 5-8 classes a week.

So, after 16 years of teaching, here are a few confessions:

#1 

I am insecure about my body, and probably always will be.

#2

I have cellulite. (This may or may not have anything to do with #1.)

#3

I get paid to work out. Crazy.

#4

There actually is magic in the mic. Even on the crappiest of days, once you strap on the mic, you get a little jolt of energy. You just know -- even though you have a headache, or your knee hurts, or you're mid-way through a panic attack concerning fill-in-the-blank, or you didn't sleep a wink the night before, or you forgot to eat breakfast, or whatever -- once you strap on that mic, you're gonna get through the class just fine. When the mic doesn't work, often nothing does.

#5

I hate to speak in public. It's one thing to stand in front of a roomful of tank-top-clad gym rats, but if you told me I had to give a speech to real people... I can't do it. Just kill me now.

#6

I always try to practice every routine for every class in my basement an hour earlier. And I am always just a teeny tiny bit nervous. This is a good thing. It means I am always usually prepared and never -- umm rarely -- only occasionally walk in and teach a class by the seat of my pants. 

#7 

It drives me crazy when people in the front row shoot me dagger eyes. If you don't like my class, don't take it. Or at least glare at me from the back of the room. Also, if you choose to make up your own moves (and we're not talking modifications - I totally support, offer, and encourage modifications) but if you really just want to make up stuff and do your own thing, you should do that from the back of the room, rather than the front row.

#8

Even though I just smile, I also hate can't stand when you talk on the phone, answer email, text, talk long and loudly to your neighbor, or check your make-up in the front mirror DURING the class. I mean, that's just rude.

#9
Bootcamp means I can do whatever the heck I want. 

#10 

I cringe when, in a social setting, someone asks me what I do. And sometimes I just make something up: I'm developing a hybrid multi vitamin and sunscreen supplement. No, not really. But I have a theory: as soon as I say what I do, that person's silent response in their head goes like this: You're a fitness instructor? But you have cellulite.

Next time I get asked this question in a social setting, I'd love to have the nerve to answer...

Okay, so I've spilled my guts. Tell me some of the things that drive you crazy about fitness instructors.

Romans 15:13

Baked Vegetarian Tacos for a crowd...

perfect for a weekend lunch or easy weeknight dinner.

But before I go any further, I just want to mention - I feel a little silly posting a recipe for tacos. It feels kinda like posting a recipe for a bowl of cereal. I mean, it's a taco. Fill it. Eat it. It's not hard. But if you're like me, it isn't really about the recipe. It's about getting ideas and trying new methods. So this embarrassingly easy "recipe" is just that. Maybe you are new to vegetarianism, or are trying to eat less meat for health reasons, or lent, or still learning your way around the kitchen. Whatever it is, my hope is that silly, simple recipes like this might become one of your new family faves or maybe inspire new ideas and methods and recipes of your own.

So, back to the baked tacos...

We have a thing for southwest flavors at our house and tacos are always a hit. This is a vegetarian version - actually vegan - but I have included more mainstream substitutions as well.

My honey was reaching for his second one when he realized I was eating a taco from the same pan, and asked, "Isn't there meat in these?" When those words come from a meat lover, I take it as a compliment that he didn't miss it.

What you'll need:

18 (or so) taco shells 

4 veggie burgers (or 1 pound ground beef, chicken, or turkey, fully cooked, and drained)

1 can vegetarian refried beans

1 cup tomato sauce

1 1/2 cups veggie chop (1/2 onion, 1/4 yellow pepper, 1/4 red pepper, 1/2 zucchini, 1 tomato, handful baby spinach leaves, all chopped)

1 Tbsp (or more) taco seasoning, recipe below or the packaged variety

8 oz (or more) cheddar flavor veggie shreds (or cheddar cheese)

Toppings:

chopped lettuce, avocado, salsa

Taco Seasoning:

1/4 cup chili powder

1 Tbsp dried onion flakes

1 tsp onion powder

2 tsp garlic powder

1 tsp cumin

2 tsp paprika

1 1/2 tsp oregano

1 tsp basil

1 tsp salt

1 tsp pepper

2 tsp Chipotle Mrs Dash

1/2 tsp sugar (optional)

Stir it all together and store in mason jar or other air tight container. Double or triple as needed.

What you'll do:

Thaw the veggie burgers in the microwave and then crumble them into a large bowl. Add the refried beans, tomato sauce, chopped veggies, and taco seasoning. I used Lightlife brand black bean veggie burgers, which have a nice southwest flavor already, so I only added 1 Tbsp of taco seasoning. If you are using plain veggie burgers, ground meat or poultry, or just like more seasoning, add more. Gently mix it together. Fill taco shells about 1/2 - 2/3 full with mixture and set shells upright in baking dish. I used pretty large taco shells and filled 18 of them generously. Using smaller shells, you could possibly get 20 or more. Adding some corn, black beans, or extra veggies can make your filling go farther, if needed. Top each one with a tablespoon or so of veggie shreds (or shredded cheese) and bake at 375 for 15-20 minutes until shells start to brown and mixture is hot and bubbly. Add toppings. And enjoy.

Last week's activity (2/11 - 2/17)

Monday

1 hour cardio/strength interval class

1 hour mat pilates class

10 minutes with Tony Horton

Tuesday

4 mile trail run

12 Minute Workout #8 - Sore Loser

Wednesday

1 hour bar bell class

3 mile dog walk

20 Minute Cardio Muscle Burst

Thursday

1 hour bar bell class

3 mile run

Workout 10 - 1 Ten Times

Friday

1 hour bootcamp class

3 mile run

Saturday

1 hour bar bell class

15 minute abs

Sunday

5 mile run

Mileage goal: 15

Mileage: 15

Meal Plan (2/16 - 2/22)

Day 1
Breakfast: egg beaters and veggies
Lunch: tofu and cabbage salad
Snack: celery and peanut butter
Dinner: turkey burger chili with corn bread

Day 2
Breakfast: vanilla protein shake
Lunch: bean burrito with zucchini salsa
Snack: pretzel crisps with hummus
Dinner: veggie and chicken sausage quiche

Day 3
Breakfast: chocolate protein shake
Lunch: turkey burger on green salad
Snack: popcorn and raisins
Dinner: green bean and asparagus pesto pasta

Day 4
Breakfast: high fiber cereal and milk with banana
Lunch: egg salad stuffed tomato and a pear
Snack: Greek yogurt with berries
Dinner: chicken caesar salad

Day 5
Breakfast: pineapple orange banana protein shake
Lunch: turkey, avocado, tomato on a thin bun, and an apple
Snack: pretzel crisps with hummus
Dinner: quinoa "mac" and cheese with broccoli

Day 6
Breakfast: egg beaters and veggies
Lunch: tofu, tomato, mozzarella panini and baby carrots
Snack: Greek yogurt with berries
Dinner: southwest stuffed sweet potatoes and green salad

Day 7
free day  :)

Four Week February Challenge: Week 3

2 weeks down, 2 weeks to go. (If you missed out on Week 1, you can find it here, and Week 2, here.)

February is certainly becoming a challenge. The winter blues have hit hard at my house. Even Valentine's Day and a dose of chocolate wasn't enough to squelch the blahs.

But sweat? Yea. Sweat can make all the difference. My motto: If you can't have sunshine, make some endorphins!!! The links to this week's workouts are below. Try to get in all four workouts - on any days, in any order.

Week three:

Day 1: 12 Minute Workout #3 - Core Burn
Day 2: Climb Down from that Pyramid Workout
Day 3: 12 Minute Workout #6 - Belly Up and In
Day 4: Calorie Crusher


This week's focus points, for fitness inside, as well as out:

Focus 1: Eat more veggies!!
We've all heard the 5 a day goal, but really 5 servings of veggies should be thought of a minimum! Try to get 5 servings of veggies before dinner! When trying to change eating habits, it is best to focus on the foods you can eat rather than the ones you shouldn't. By filling up on veggies, you won't even miss the crackers, chips, or pretzels you were munching on. Sneak veggies in where ever you can. Put a big handful of spinach in your morning smoothie. I promise, with a banana or some mango, you won't even taste the spinach! It may turn your smoothie green but it will still taste delicious. Add lots of veggies to your eggs. The saying in my house is "a little egg with my veggies." Snack on raw veggies. Add lots of veggies to your sandwich, wrap, soup, or salad. Make eating more veggies a life change, not a temporary fix.

Focus 2: Forgive
Forgiveness is a choice; not for the benefit of the one forgiven but for benefit of the one who forgives. Carrying pain, anger, and bitterness is heavy and hard. It uses up the space and energy in us meant for joy. And we need all the space for joy we can get! Make the choice.

Previous focus points to keep in mind:

Sleep 
Aim to get at least 7 hours a night.

A Grateful Heart
Count your blessings, literally!

Hydrate!!
A good place to aim is to drink about the same number of ounces of water as 1/2 your body weight in pounds.

Practice patience.
-with yourself, as well as others!

Happy Valentine's Day

Recipes.... Sort of.

I say sort of because both of these dishes I had never made before but I was feeling optimistic, so I took notes (and pictures) when I was fixing them. Both were a big hit with my honey. And both are relatively low in fat and high in veggies.

Butternut Squash Quesadillas

First, I prepped the squash. I sliced the fleshy part (not the bulbous, seedy part) into thin discs about 1/4-1/2 inch thick and then sliced the peel off. I arranged them on a cookie sheet coated with cooking spray, lightly salted, peppered, and Garlic & Herb Mrs Dash-ed them, and baked them at 400 degrees for about 15 minutes until they were tender. 

While they were in the oven, I caramelized a medium sweet onion.

And sliced some cheese. We had some fancy cheese (Havarti) left over from a fancy party a couple days ago but I'm sure ANY cheese would be good. I mean, it's cheese.

Then I built them right on the grill.

When they were toasty and melty, we devoured them.

What you'll need:

medium butternut squash, prepped and cooked
2-3 oz fresh baby spinach
1 large sweet onion
2-3 oz sliced or shredded cheese
whole wheat tortillas

Chicken Enchilada Soup

I have seen versions of this one all over Pinterest lately so I decided to try a version based on my creative mind pantry.

I diced and sauteed an onion in a bit of olive oil until it was soft and fragrant. Then added some minced garlic.

In went a can of Mexicorn (drained) and a can of black beans (drained and rinsed).

Then cans of mild enchilada sauce, vegetable broth, and Rotel. I chopped and added a big handful of baby spinach and threw that in too just because I like sneaking it in wherever I can. I also stirred in about 1/4 cup of dry instant potato buds. I know they are kind of gross for making mashed potatoes but they are a great thickener and we like our soup thick so all the goodies you add on top don't sink. I seasoned with a bit of pepper and 1/2 tsp of Mrs Dash. With all the canned stuff, I figured more salt wasn't necessary, but you decide.

(This is when I took out my 2 servings.) Then added a big skinless boneless chicken breast, cooked and shredded. 

While the soup simmered a little, a sliced up 4 corn tortillas into thin small strips. I sprayed them with a little cooking spray and baked them at 400 degrees for about 10-14 minutes until they were golden brown and crunchy.

I topped the soup with a little shredded cheddar cheese, some chopped cilantro, a few tortilla strips, some sliced avocado, and a dollop of plain Greek yogurt. 

Enchiladas with a spoon. Gotta love a one pot meal!

What you'll need:

1 onion, chopped

16 oz can black beans, drained and rinsed

15 oz can Mexicorn, drained

16 oz can vegatable or chicken stock

10.5 oz can mild enchilada sauce

10.5 oz can Rotel (for less of a kick, you could add a can of diced tomatoes instead)

8-12 oz cooked, shredded chicken
1/4 cup dry instant potato buds (for thickener, optional)

optional toppings:

tortilla strips or chips

shredded cheese

cilantro

avocado

plain Greek yogurt or sour cream

Last week's activity (2/4 - 2/10)

Monday

1 hour cardio/strength interval class

Tuesday
1 hour step class
4 mile run

Wednesday

1 hour bar bell class
3 mile run

Thursday

1 hour bar bell class
3 mile dog walk
3 mile run

Friday

1 hour boot camp class
1 hour kickbox class
3 mile run

Saturday

1 hour cardio/strength interval class
1 hour bar bell class

Sunday

5 mile run
2 mile dog walk

Mileage goal: 18 (15 plus 3 from last week)

Mileage: 18

Need some extra inspiration?

My mom, who is 72 and 1/2 years old, has had heart surgery to replace a valve, and has a pace maker, recently shared her weekly activity with me:

Monday
Senior exercise class w/weights
Walk w/ dog
Hula Hoop

Tuesday
Body Recall (weight class at her gym)
Tai Chi 
Hill walk w/dog
Hula Hoop

Wednesday
Aqua Fit  (water class at her gym) & laps
Walk w/dog

Thursday
Senior exercise w/weights
Hill walk w/you know who

Friday
clean house
laundry
Hula Hoop
Tai Chi

Saturday
Aqua fit & laps

No, this isn't her, but it could be!

She pretty much Hula Hoops (Yes - my mom can Hula Hoop!!) every evening during TV commercials and regularly gets 10,000 steps a day (or more). 

Is that awesome or what?! YAY Mom!

Meal Plan (2/9 - 2/15)

Day 1

Breakfast: egg/veggie breakfast muffins
Lunch: turkey/cheese/veggie wrap and Greek yogurt
Snack: trail mix (nuts, dried fruit, and Kashi crunch)
Dinner: Asian slaw with tofu

Day 2
Breakfast: pineapple orange banana protein shake
Lunch: veggie soup with grilled peanut butter and banana sandwich
Snack: Greek yogurt
Dinner: turkey tacos and black bean/zucchini salsa

Day 3
Breakfast: egg/veggie muffins
Lunch: turkey burger on thin bun, hummus and carrots
Snack: protein bar
Dinner: chicken enchilada soup

Day 4
Breakfast: high fiber cereal and milk with berries
Lunch: egg salad on thin bun with avocado/pear salad
Snack: trail mix
Dinner: butternut squash quesadillas

Day 5
Breakfast: pineapple orange banana protein shake
Lunch: red beans/rice and fruit salad
Snack: Greek yogurt
Dinner: chicken and squash/tomato/onion medley

Day 6
Breakfast: high fiber cereal and milk with berries
Lunch: steamed veggies and garden burger
Snack: celery and peanut butter
Dinner: ginger chicken with mandarin and spinach salad

Day 7
free day  :)

Four Week February Challenge: Week 2

One week down.  25% percent of the February four week fitness challenge completed. If you missed out on Week 1, you can find it here. Hopefully you are carving out 12-15 minutes a few days a week: just long enough to feel the burn but short enough that there's no excuse. Keep at it! Click on the links below for this week's workouts. Remember, you can do these anytime throughout the week, whenever your schedule allows.

Week two:

Day 1: 10 minutes with Tony Horton
Day 2: 12 Minute Workout #8 - Sore Loser
Day 3: Workout 10 - 1 Ten Times
Day 4: 20 Minute Cardio Muscle Burst

Focus 3: Hydrate!!
If you are already a good water drinker, you don't have to drink more. But if you're not getting enough, drink up. Don't rely on thirst to dictate water consumption - for most people, it's just not a good indicator. How much water do you need? A good place to aim is to drink about the same number of ounces of water as 1/2 your body weight in pounds. So if you weigh 130, try to drink around 65 ounces of water a day. Spread it out. Drink a glass of water before every meal, and before and after exercise. Put rubber bands around your water bottle to represent how many times you need to refill it per day, then take a rubber band off for every one you drink. Find an app for your phone where you can track your water consumption. Once you ingrain the habit, you won't need so much accountability, but until then, keep track.

Focus 4: Practice patience.
We all experience annoyances, disagreements, and disappointments. How we respond to them is up to us. Cultivate a peaceful heart, seek a calm response, and "bulk up" your patience muscles. Practice patience with yourself, as well as others!

And keep last week's focus points in mind! (There'll be a test of the end of the month...)

Focus 1: Sleep 
Aim to get at least 7 hours a night. (8 is even better!) Some swear 6 hours of sleep is all they need but more and more studies show 7 really is the minimum. This might be a challenge; it may mean making some changes or sacrifices, but after a month, you'll be so glad you did!

Focus 2: A Grateful Heart
A grateful heart isn't a natural state. It takes thought and effort. This week, focus on all the things you have ; be actively thankful for your family, friends, and health. Count your blessings, literally!  :)

Walkin' the dog

Don't get me wrong. Even though the pace at which I walk has made me the brunt of humorous text messages between my youngest and her friends, I enjoy walking the dog and usually look forward to time outside. But I have neglected my furry friend off and on this winter. I don't enjoy bundling up, getting wind burnt, coming home with icicles in my nose, and waiting 30 minutes for the feeling to return to my feet. But, when conditions are right (read: above freezing), I really do like a good long walk with my yellow dog. Today was just such a day.

You know it is a rare occasion if Pat Monahan (of Train) writes song lyrics referencing it : 

In '92, ...

The skies were blue

In Ohio

(This is My Year, California 37)

These are real, un-doctored (straight off my phone) pictures. Maybe you get to see skies like these on a regular basis, but around here, they are rare and reason for celebration!

Our typical dog walk is mainly on sidewalks or paths like this:

There's not a lot to see on our typical neighborhood walk...houses, leafless trees, a park or two; nothing very exciting. At about the halfway point on this 3-ish mile loop, there are some old cement stairs.

This is where the yellow dog gets really confused. I usually take her leash off and sprint up, and jog down the stairs a bunch. The first 3-4 times, she gets all excited and comes along and I am convinced one or the other of us will trip and fall and die, but we never do. Then she catches on to the craziness and pretends she found something really interesting to sniff until I am done with the stair nonsense and we continue on our way.

The pond near my neighborhood is trying really hard to thaw. The yellow dog walked all over the edge. She tried venturing out toward the middle but I wasn't sure it could hold her. Even on this nice blue-sky day, a cold, wet, muddy dog didn't sound like fun at all.

I use the app, Endomondo, on my phone to track my pace and distance when I run. This app has functions for interval and speed training and has a coaching setting where a voice comes on and tells you your pace and total time at mile hacks. You can listen to music and even answer the phone, all while keeping track of how far and how fast (or slow) you are moving. It's also fun to use for walking and hiking.

Here's what today's dog walk looks like on Endomondo:

And here's how the yellow dog looks after a walk:

And minutes later:

Good night.