It’s blueberry season! Last year our family went to Maine and picked some beautiful blueberries. We will never forget how yummy they were! Although I wish I could be in Maine picking those delicious berries again, the ones at our local farmers market are almost as good.
When we were living in St. Louis, Mo, my husband’s friends from law school came to visit and brought us some blueberry buckle coffee cake with the recipe they had gotten at a bed and breakfast. It’s full of basic ingredients, like real butter, milk, and blueberries. I realize that I recently wrote about curbing the sugar carvings, but I figure, if I’m going to splurge, it better be good. And this is extremely good!
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Don’t Know What to Do with All those Blueberries? Here’s a Great Recipe
July 29, 2011 by 1 Comment
For My Marathon Training…it’s Quality over Quantity
July 28, 2011 by 2 Comments
I love to run. If my body would keep in step with my desire, I would run, and run, and run. But at 44 years old, my body is not too excited about keeping in step, and instead is saying, “yeah, right”! So instead I adhere to my husband’s philosophy, which is “stick with your own reality”. My reality, in terms of marathon training, is quality over quantity. [Read more…]
Nine Reasons We Should Exercise our Core
July 26, 2011 by 1 Comment
1. A strong core helps with all our fitness demands. No matter what kind of fitness we do, a strong core improves our ability to do it!
2. Core exercises improve balance and stability. They train the muscles in our pelvis, lower back, hips and abdomen to work together. This leads to better balance and stability, whether on a run, in a fitness class, or in daily activities. In fact, most sports and other physical activities depend on stable core muscles. [Read more…]
More on Post Workout Recovery
July 25, 2011 by Leave a Comment
Many of us are beginning our training for fall races now, when the weather is hot and humid, and it is important to replace lost fluids and minerals after a run or workout. I recently wrote a post about what people are drinking after a workout (What is Best after a Workout…Water or a Sports Drink?). Drinking something with a good carb/protein balance within 60 minutes after exercise is key, especially if the workout was intense. Physical therapist Alan Tyson sent out the following information recently that pertains to this very thing. Here is the link: Post Workout Recovery
Quote of the Week: This is the Day the Lord has Made…
July 21, 2011 by 8 Comments
Quote of the week: This is the day the Lord has made; Let us rejoice and be glad in it. Psalm 118:24
I love the morning. Getting up before everyone else…in the dark…in the quiet…and leaving the house for an early morning run … this is one of my favorite things to do. My street at dawn is silent except for the occasional bird or cricket and a few car motors in the distance. We live on a cul-de-sac and a slight hill awaits me before I get onto the main road to begin my run. I usually walk my street and slowly ease into my run as the sun is coming up. Its my favorite way to meet the day. [Read more…]
Let’s Not be Shy About Exercise-Induced Urinary Incontinence
July 20, 2011 by Leave a Comment
Ok, lets get real. Urinary incontinence is very common in female runners (and those doing other forms of exercise). Researchers have found that as many as 30 percent of female runners have experienced incontinence while running. I happen to believe the number is a lot higher, it’s just not something most of us like to talk about. In fact, for women in general (not just those who exercise), it has been said that 1/3 have issues of incontinence as they age, and some sources say as much as 60% of women deal with the issue of incontinence. With statistics like this, why aren’t we talking about it? We should be. [Read more…]
Why I Love the Plank
July 18, 2011 by 1 Comment
The plank is an awesome exercise. Not only does it strengthen your abs, but also the core stabilizer muscles in the trunk and legs. Even your arms are engaged in this fairly simple exercise! There are numerous variations, such as lifting one leg or one arm (or both), or starting from a push up position (as pictured). The plank is an isometric exercise that helps build endurance throughout your core – including the rectus abdominus, obliques, lower back and stabilizing muscles. Since it is an effective but simple exercise, my friend Karrie Ryan, who is a personal trainer, loves to tell clients that the plank is one of her favorites for when time is limited and you need a “bang for your buck”. I don’t do crunches too much (see 9 Kid Fitness post called Ladies Beware of Crunches), and so the plank is my standard ab exercise…but it is truly so much more! No matter what you are training for, or if you are simply trying to improve your fitness, the plank should be a part of your workout reperatoire!
Healthy Blueberry Pancakes
July 17, 2011 by Leave a Comment
Sunday morning can be a great time to gather together and enjoy a good meal. Here is a recipe for pancakes using some whole-wheat flour (and white flour) and fresh blueberries. Our son Peter (#4) is our expert pancake man. I love that he likes to do it, although afterwards the kitchen resembles something out of the book The Cat and the Hat…and I am left looking for Thing One and Thing Two (no where to be found).
Having the pancakes sit while the other breakfast items are cooking makes for cold cakes…not good! So have everything else (eggs, juice, milk, softened butter, and syrup) ready to go so you can enjoy them right out of the skillet. Fresh blueberries are the best, but frozen work fine too. [Read more…]
Meet Coach Dan… “I Can Do This”!
July 14, 2011 by 5 Comments
I had the privilege of running six miles with Dan Finanger this morning. Dan served as executive race director of the Twin Cities Marathon from 2000 to 2004, and himself ran 20 marathons in 20 years. A natural coach and great story-teller, Dan knows how to motivate people. He was just the right person for me to run with as I begin my training for this year’s Marine Corps Marathon (October 2011). [Read more…]
Nine Tips for Curbing the Sugar Cravings!
July 13, 2011 by 3 Comments
I am a sugar-head. While I’m not a big snacker, I’ve always had a sweet tooth, and sugar cravings can drive me crazy sometimes! I’ve done a little research and discovered that there are reasons for these cravings. In a woman’s earlier years, these cravings are more likely to manifest as premenstrual syndrome (PMS, with associated progesterone deficiency) and women often also experience severe irritability around their periods. In our mid-forties (where I happen to be), estrogen or progesterone deficiency often produces increased sugar cravings, fatigue, moodiness and insomnia around various times in the menstrual cycle. These hormonal changes can bring about cravings for the sweet stuff. [Read more…]
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