2012 fitness at-a-glance

As I look back on the year of 2012, I rejoice with such gladness. I know that sounds so cliché, however while tweaking my workout schedule for January 2013, I realized I wanted to push myself a little for January. I have noticed that my recovery has sped up tremendously from day to day. I do believe that somewhat has to do with my change of sleep arrangements. With that said, I would like to share some of the results on this last day of the year 2012.

When 2012 began, I was pretty much only doing three sets in the gym (10, 12, 15). I was only running about 4-5 times a month. By the years end my sets increased from three to four (8, 10, 12, 15), and I went from training for 10Ks to actually running them. I completed two, one in the summer and one in the fall, both in Detroit. In December 2012, worked out more days in the month than ever before, this included more runs.  I went from averaging 5 – 7 miles per week to 12 – 15. Wow! Just Wow!

Another huge growth for me which is quite consistent with the leg strength (incurred from lunges, squats, step ups, and stretching my long runs from 5.5 to 8 miles) was my increased time in the static wall squat. I went from 2 minutes to 4.5, in three sets to four. Another amazing growth for me was pushing myself to run in better than comfortable weather conditions.

I thank God so much for crowning me with wisdom. I hope that my journey continues to bless and inspire others to reach their own goals.

           Jan/February 2012/3 sets                   Nov/December 2012/4 sets

DB Bench Press max. 50 lbs.	DB Bench Press max. 60 lbs.
One-Arm DB row max. 25 lbs.	One-Arm DB row max. 35 lbs.
Seated row max. 90 lbs.	Seated row max. 100 lbs.
Back Ext. max. 165 lbs.	Back Ext. max. 185 lbs.
DB Curl max. 20 lbs.	DB Curl max. 25 lbs.
Leg Press max. 130 lbs.	Leg Press max. 170 lbs.
Leg Curl max. 100 lbs.	Leg Curl max. 105 lbs.
Hip Adductor/Abduct. max. 230 lbs.	Hip Adductor/Abduct. max. 250 lbs.
Static Wall Squat max. 2 minutes.	Static Wall Squat max. 4.5 minutes.

Here's to a strong start and an even stronger finish for 2013!

spinach...my new best bud

In marinara sauce, in an omelet, on a sandwich, as a salad, tossed in pasta, in a smoothie…you name it, I have tried it.

Spinach has become my new best friend. It has not replaced other vegetables. It merely has replaced my salad green otherwise known as the green most likely to be found in the fridge. When I buy a bag or a bunch, it will last me about a week. If I use it within two weeks, it’s all good. I like it far better than romaine but I still will do a salad of mixed greens. 

Spinach has a variety of uses. I am not compelled to only eat raw salads. Not that I’m abhorred to it. Sometimes I just don’t want a salad. Sometimes a little spinach livens up an ordinary tossed salad. I will take it any way I can, except for in the can. YUCK!

The nutritional information is astounding. One cup raw yields a tiny 7 calories, 1 carbohydrate, 1 protein, and 1 dietary fiber! Whoop! Whoop!

This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2#ixzz2FE6daD3l

cold weather running

My fitness goal this year was to simply do more simply by getting out of my comfort zones. I ran my first official 10k in 80 degree weather. I did not run in September/October because I was semi repairing/rehab an injury I incurred doing hill sprints on the tread. I have never run outside past October 1^st. This year I did the 10k Thanksgiving Turkey Trot. Since then, I have clocked two inclement weather runs. I am surprisingly enjoying it. It only makes sense to put this expensive cold gear to work. If I continue to press along, I'll gladly reward the effort with more gear. 

The farthest distance ran so far is just over 7 miles! Woop! Woop! 

What has helped me transition into cold weather running is to keep the heat off. As tempting as it has been to crank on the heat at home, I have simply layered up on clothes and donned socks. I do knock the chill off in the car and have pulled out my heated seat pad.

I’m taking each run as it comes. I’m trying to be very smart and conscientious of injury prevention while still keeping the air in my lungs outdoors. I love it so far. I mix up my runs and the plan is to increase my weekly mileage for the winter whether indoors or outside. I have purchased an e-book for improving my 10K race time. I’ve only glimpsed at it because I want to keep my training unofficial for Jan/Feb.

For March-May, I’ll be ready to put the e-book to some really good use. Right now, I’m simply running for enjoyment. There is no race in sight. I’m simply working on posture, breathing, endurance, and speed. 

In the meantime, I do need to work on getting head gear and under wear.

bean pie

Use a prepared crust or make your own to cover an 8-9 inch pie plate. Preheat oven @ 350 degrees. Make sure all ingredients are room temperature. It makes for better evenly cooked pie. As your pie reaches its maximum cooking time, a brown crust will start to form. Do not worry. This is what you want! If it appears to be browning unevenly, simply turn it gently or rotate your baking sheet. 

1 can of Northern/Navy Beans

1 cup unsweetened almond milk

2 T flour

1 cup of sugar converted to 24 pkgs. Stevia

1 T vanilla

¼  t cinnamon

¼  t cloves

¼  t nutmeg

2 eggs

1 stick of butter

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Mix all ingredients in a blender except for sugar and vanilla. Blend ingredients until smooth. Pour into a bowl and mix in sugar and vanilla. Prepare shell, prick with a fork. Cover edges and bake until lightly brown. Let it cool. Pour mixture into shell, bake @ 350 degrees for 1-1 1/2 hours, til toothpick comes clean. 

Remove pie from oven. Cover it with a sheet of saran wrap. Allow to cool to room temperature. Serve. Enjoy!