Sunday Runday: Run to the Kettlebell Workout

This morning I woke up with a desire to workout, actually to get specific, I wanted to run. I was inspired after my brunch date the day before with my workout friend... she told me she had plans to run 10 miles outside, and so I got the running bug again. This hasn't happened in awhile, so I listened to my body, and my heart, and got dressed in workout clothes. I walked down the hallway to our home gym, and started the treadmill, but as soon as I got started running, I didn't want to run the three miles I set out in my head. I wanted to make it harder. I picked out my Pandora 2000s playlist, and turned up the volume as loud as it would go. I hopped off the treadmill as soon as I hit half a mile, and did 4 kettle bell moves, 10 reps each. It was enough to get my muscles moving in a different way, and enough to throw off my controlled runner's breathing that I thank yoga for. Goblet squats, swings, high pulls, and russian twists, all with my kettle bell. It's funny though, I have a 25lb kettle bell, and all it took was one swing to realize I need to get a heavier one... maybe 35lbs! 

I ran at half mile increments until I reached 3 miles. I was sweating, my cheeks were rosy, and my breathing was labored, but I did it, and even reached an 8:34 mile pace! Things are looking brighter for the end of 2017, and I hope to kick off 2018 in a big way! 

If you want to change up your treadmill runs, or try this workout outside, it's posted below for you! Remember to listen to your body... when it calls for movement, MOVE. 

Recipe: Peanut Butter Einkorn Granola Bars

Our bodies were not created to digest and assimilate these processed foods and man-made compounds. The modern wheat today is now a hybrid wheat. It began in 1970, as a way of saving farmers money and time. They increase the yield, reduce the cost, and sadly, introduce toxins into our food supply using synthetic pesticides and fertilizers. It's difficult to digest, and the nutrients are unusable. Upon reading Ancient Einkorn by D. Gary Young, I'm now looking into reading the Wheat Belly book. I may not have wheat issues, but there are tons of people out there who are being affected, as it's had connections to arthritis, celiac disease, dementia, fibromyalgia, autism, and manic depression, just to name a few. 

Social and mental dysfunction and neurological behavioral problems are being caused primarily, if not entirely, by the chemicals, toxins, processed foods, and glutens from hybrid grains, etc, whether from eating, breathing, drinking or applying topically.
— D. Gary Young, Ancient Einkorn, p. 5

Modern wheat turns to glucose 3x faster than white sugar, and is a super starch, super fat, and super drug. It's high addictive, and can cause obesity, inflammation, and celiac disease, as well as a gluten intolerance. 

Ancient einkorn is an ancient grain, the original wheat of man, with 1 genome, and 14 chromosomes, unlike modern wheat which is said to have 42 chromosomes and 3 genomes. The stocks are long and slender, while the kernels are oblong and fat, and protected by a strong husk. They grow tall with hair like tassels. It may be good for celiac patients, because it only has 1 genome, as opposed to 3 like in modern wheat. The third one is usually known as the trigger genome. 

The gluten that comes in our modern, hybridized wheat is incompatible with the human body, and has been found to contribute to autoimmune diseases, inflammation, and a host of other unintended and undesirable effects. 

Isn't it about time we take back control of our eating, our food, our lives. We keep messing with nature, and we wonder why we're being punished with all of these diseases?

Look Deeper into nature, and then you will understand everything.
— Albert Einstein

I've been researching more and more about Ancient Einkorn, and I've been trying more and more einkorn products from Young Living. It's way easier to digest, and our bodies are able to soak up all the nutrients that this offers us. I have the flour, and granola... and boy am I obsessed with this granola. Gary’s True Grit Einkorn Granola is sweetened by the combination of wolfberries, cranberries, cacao nibs, and coconut sugar. These sweet hints are balanced by hearty sunflower seeds, almonds, walnuts, and pecans, with just the right amount of sea salt. It is without refined sugars, high-fructose corn syrup, artificial colors, and artificial flavors. It tastes amazing. I want this in the hands of everyone! 

So far I've had it over greek yogurt, by the handful, poured over warmed milk, and now GRANOLA BARS! You only need three ingredients for this recipe! How simple is that?! 


Peanut Butter Einkorn Granola Bars

3/4 cups natural peanut butter
1/4 cup honey
2 cups Einkorn Granola

1. Mix peanut butter and honey in a microwave safe bowl. If not smooth consistency, heat in microwave for 20 seconds at a time, stirring afterwards. 
2. Pour melted peanut butter and honey mixture over 2 cups of einkorn granola, and store until combined.
3. Line a pan with parchment paper, pour granola mixture into pan, use a spatula to flatten and spread in pan. 
4. Refrigerate for an hour. 
5. Remove from pan, and cut into bars. Place in a container and store in refrigerator. 

I take the bar out and let it get to room temp before I enjoy it. 



Let me know if you want to grab a bag of Einkorn Granola! 

DIY Race Medal Holder

When I first started running races, I was collecting a ton of medals and race bibs and had no where to put them. I didn't want to throw the bibs away. I wanted to put them somewhere that I could look at and remind myself to be proud, even on days when I was feeling everything but that. I looked up medal holders online, and found my way over to easy. At the time, I didn't want to spend the money on it, and no shops had quite what I was envisioning. So I turned to Michaels to create exactly what I wanted. 


What You'll Need: 

Wooden Board (your choice size and shape)
Chalkboard Paint
Gold Wire
Gold Safety Pins
Gold Hooks


1. Start by painting your board with the chalkboard paint. Do one side first - when it dries after first coating, paint a second coat over. Once dry, flip it over and repeat.


2. Let dry, once dry completely, push the hooks into the wood (use a hammer if necessary). You may need to measure the distance between the two according to your race bibs. Add more hooks to the bottom for your medals. String the gold wire from the hook on the left to the right side. 

3. Add a quote or saying to the top using your chalk.

4. Add bibs and medals, hang up, and be proud - but don't ever stop adding those bibs and medals.


My Home Gym - Details

When Sal and I started looking for home early last year, I made it known that it was super important to me to be able to have a room or garage that would be dedicated as my workout room. We saw many... many houses. I don't even think I could remember what they all looked like even if I tried. When we finally decided on THE ONE, I knew immediately which room would be dedicated as my workout room. It was pretty spacious, and was right off the kitchen, which would be perfect for when I needed to quickly devour my protein shakes. There's a ton of light coming in from the big bay window, as well as the window in the front of the house, and door. Having the private entrance will be perfect when I start seeing clients in my own home! 

We left the paint as is, and the beautiful hardwood floors, but added mats over them, as well as a rug by the door. The two things we haven't done yet is add mirrors to the back wall, and change the fan/lighting. I'd love track lighting along the back wall too. While the room is very bright during the day, it gets dark real quick at night, and the light in the middle of the room isn't as bright as I'd like it to be. Other than lights and mirrors, the room is pretty much complete, and I'm absolutely in love. I spend at least an hour in there a day, and I'm positive I'll be in there more now recording workout videos, and thinking up new ideas for the blog. 

Welcome to my HOME GYM! 

So when you walk down the one step to the room, and look to the right, you'll see my treadmill, along with the TV, speakers, and a motivational frame with pictures hung! The treadmill was given to me by my mom (THANK YOU MOM!). If not for her, I would have been checking craigslist or the marketplace on Facebook. I feel like a lot of people are always buying them, but then they sit there or end up as a dryer for clean laundry. I have used mine a ton, running many miles on it while marathon training, and just hopping on it when the weather isn't so nice outside for a quick sweat! The Elements TV was my old TV from my childhood bedroom, the Phillips speakers were a gift from Sal, and I also have an old Memorex DVD player hooked up to play workout DVDs. I usually hook my phone up to the bluetooth speakers to blast some good music to get my through my workouts. 


If you turn to the left, when you walk in, you'll see a corner filled with my medals from all of my races and workout equipment. I made the medal rack using a wooden board, chalkboard paint, tiny hooks, and a metal string, all from Michaels. I'll do a blog post this week on how you can create your own! 

I decided to hang my resistance bands and loops on a hook rack, inspired by an idea I saw on Pinterest. I grabbed the inexpensive hook rack below at Target! See that metal basket on the floor with my yoga mat and foam roller in it? I bought that at Target too. I also threw my ladder in the bucket too. On either side you'll notice some orange cones that I've used in bootcamp drills, and my beloved BOSU that I just love using in workouts to work my stability. 


On the same wall, underneath the big bay window, I have my weight rack, that I just actually snagged for real cheap on Amazon Prime Day! I didn't even realize I had Amazon Prime until I got the email inviting me to Amazon Prime Day, and I am so glad I did! It was originally 199.90, with free shipping, but on Amazon Prime Day, it was on sale for $149.92, I then used some rewards points from my credit card that transfer dollar for dollar, and I ended up only paying $114.60! It was a steal! Next to the rack are two kettle bells - the smaller one I picked up from Amazon, and the bigger one is from Target, but I found the same one online at Bed Bath and Beyond (hey 20 coupons!).


If you're noticing a theme, it's because almost everything in the room is black, grey, white or blue. On top of the window I recently added a basket I got from Target to hold my little items, including DVDs,  running essentials, old school CDs, and even small paper plates for core work. Shout out to Tone It Up. Notice the bright light!? This picture was taken at 4 in the afternoon too! 


I have my phone holder set up to document some workout videos, as well as my tablet stand to watch workout videos on the internet. The phone stand I grabbed at CVS over the summer, and the tablet stand Sal got for cheap, I believe on Amazon. 


Right next to the window, in the corner of the room is our heavy bag. Shout out to kickboxing workouts for giving us a total body workout! This was one of the first things Sal bought me, knowing one day it'd be in our gym. It sat in my parents basement for awhile, because there was nowhere to put it, but now it's got a special place right in our home gym. You'll also notice a stability ball, because if you didn't realize already, stability and balance workouts are SO important, as well as a medicine ball! Both of those I think I grabbed from Target. I try to get good equipment, but I know it can cost a fortune, so I watch for prices, and usually have coupons! 


Finally, the last little section has a bench, and some extra weights Sal and I have collected over the years. The bench was, again, from my mom, who was not using it. I so appreciate being able to take it, instead of spending money on one. While the color doesn't match entirely, it does play off the blues and greys in a way that doesn't make everything so matchy, matchy. 


If you have any questions about where certain things are from that I didn't link, let me know! 

Recipe: Turkey Chili

Even though it's officially Fall, and a week into October, the weather has not been very fall-like, not even a little bit, when I'm still wearing shorts and the humidity is insane. However, I can't let it stop me from making alllllll the fall recipes. I love the comforting meals, the soups and chili, and breads. I decided the other night that I just couldn't wait for the weather to catch up with the season, and I grabbed all of the ingredients I needed to make some chili. I also picked up a fresh  loaf of french bread from our local bakery. 

I could have just threw all the ingredients in a slow cooker, but I wanted to make dinner with Sal no matter how late at night it was after we both got home from work. It was a simple recipe, and only required a few ingredients that I didn't already have on hand. I'm glad I ended up scooping up some ground turkey from costco, because now I have enough to make this again, maybe when the weather is actually chilly. Chilly Chili. Ha. 

Turkey Chili

1 package lean ground turkey
1 whole small onion, diced
5 Roma Tomatoes, diced
1 can kidney beans
1 can black beans
3 bell peppers (yellow, red, green), diced
1 small jalapeΓ±o  
1 tsp chili powder
1 tsp black pepper
1/2 tsp cayenne pepper
1 container vegetable broth

1. In a large pot, heat vegetable broth and 2 cans of beans on low until they come to a simmer. 

2. Add in diced tomatoes and spices; stir to mix thoroughly. 

3. Meanwhile, in a medium skillet sprayed with cooking spray, cook turkey on medium heat until browned. 

4. Mix diced onions and peppers into turkey and cook for another minute. Add turkey, pepper, and onion mixture into pot with the rest of the ingredients simmering. Continue to heat on low until ready to serve. 

5. Remove from heat and serve! 


It was delicious and we devoured it with our buttered warm fresh bread. Sal hates beans, and even ate a whole bowl! We had enough leftover to enjoy it for lunch for a few days, or dinner when we didn't feel like cooking. I cannot wait to make this easy recipe again! 

Let me know below if you try it, I'd love to know