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Thursday, February 28, 2013

Team Athena Challenge Blog: Fall In Love With Running

Team Athena Challenge Blog: Fall In Love With Running: Hi everyone! My name is Pam and I want to talk "Running Love" February is the month of " LOVE" and while it is comin...

C25K Training

I have been coaching a C25K class for some local high school teachers.  We are preparing for an upcoming school 5k. We are almost through with week 3! Only 6 more weeks of training! Everyone is progressing and seem to be dedicated to finish.

We meet 3 times per week after school and run as a group. We have a few walkers that are dedicated too!  LOVE IT!

If you are interested in getting started here is a version of the program we are following:



   Couch to 5K

                                                       

Week one

Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three

Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four

Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.



Week five

There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.
Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week six

There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.
Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week seven

Begin with a brisk 5-minute walk, then 25 minutes running.

Week eight

Begin with a brisk 5-minute walk, then 28 minutes of running.

Week nine

Begin with a brisk 5-minute walk, then 30 minutes of running.

Run Happy!

Pam


Wednesday, February 20, 2013

Vegan Muffins and a case of Hide and Go Seek Doggie Style

As many of you know, I have a baby and her name is Yoshi.  She is a tiny Yorkie full of spunk and is only a little bit spoiled.

(OK, fine, she is totally spoiled.Why walk on a leash when you can get carried right?) She spends her days at my side or on my lap. I wonder how many times a day I say "NO YOSHI"?
I scrambled to get dinner started and on the table as we were running a bit late last night and everyone was starving. In the process my son was working on our electric gate out back so we were careful not to let Yoshi out.  In the hustle and bustle of preparing dinner and getting it on the table, I wasn't even aware that she was not at my feet or trying to get into the trash.

We  sat down to eat and started talking about our day, when suddenly I asked " Where's Yoshi?" "Have you seen the dog?"  Everyone replied "no" . So we got up and went through the house calling her name, checking closets, bathrooms, bedrooms, but nothing. I went outside to ask my son if had seen her and he said no. This prompted and all out search for the missing dog. How could she have gotten outside without us noticing?  My heart was full of panic as I walked though our yard and rounded the corner to where our pool is. It took all of the strength I had to look in the pool and the hot tub to make sure she didn't fall in. ( she fell into the hot tub once while we were in it). A sigh of relief, not in the pool.
We walked the entire neighborhood, alleys, and stopped everyone we seen along the way asking if they had seen her and if they do please bring her home.  My poor Yoshi is lost!!  I couldn't believe this was happening!! Darkness was setting in and still no Yoshi.....
Jim and I decided we would get in the car and drive around to see if we can find her.  I am in tears thinking she is lost out there in the real world or worse, someone has stolen her!  As we back out of the driveway we see my daughter running out of the garage with Yoshi in her arms yelling " I found her!"
We rush in and grab her and hug her. We asked my daughter where she found her and she said.......... wait for it....  
 
THE CABINET!!  LOL



Yoshi had made her way into a small cabinet in the kitchen and could not get out.  She didn't bark or make any noise while we we calling for her in the house. Finally she whimpered and my daughter followed the sound.

YOSHI YOU ARE ALIVE!

She lavished us with doggies kisses and we hugged her tight.. My baby is safe! No more hide and go seek!!!

This called for a celebration!! Blueberry Vegan Muffins!
These are so easy and yummy ( especially fresh from the oven)

VEGAN BLUEBERRY MUFFINS


    • 3/4 teaspoon vanilla extract ( I used coconut because I was out of vanilla

    Mix cider with milk and set aside.  mix all dry ingredients and then add oil and milk. Mix well and stir in fresh blueberries. 
    Line muffin pan with paper cups and fill about half full 

    Bake at 350 for about 20-25 minutes or until toothpick comes out clean





    Monday, February 4, 2013

    Spring Shape up


     ARE YOU READY?





    Mr. Ground Hog has seen his shadow and this means Spring is right around the corner! Are you ready for shorts and tanks tops? Do you need to drop a few pounds?





    Join my new group for a 6 week challenge starting February 11th. I will help you achieve  your weight loss and fitness goals.  In this new group, you will be working as a team with just a few other people, who like you, want to get healthy and fit.  You will get your body moving and learn to nourish your body with healthy foods. Don't let yourself down, jump in and lets get started!!!




    Here are the rules 

    1.  You must sign up as a member or be a member of Team Beachbody with me as your coach.  This is free!  (not a member?) Join .

    2.  You must have a Beachbody workout program to use for this challenge.  Any Beachbody program is fine.  (don't have one yet? click here Shop)

    3.  You must have a Facebook account.  You must be willing to check in every day.  And you must be capable of uploading pictures to the group.  ( This will be a private group. No one will see except the people in our group) We are all in this together! 



    Email me at YouCanRun2@gmail.com to get signed up!  Looking forward to "shaping up" with you


    Pam