FUEL THE MACHINE

Lets face it, with two kids under 3 and a husband with crazy work hours, who has time to eat a balanced breakfast? Not I! My breakfast used to consist of whatever was left on the high chair or whatever cereal Joey wouldn't finish. It wasn't the best start of the day. By the time lunch rolled around, I was starving and McDonald's it was because it was quick, cheap, easy, and filling. That is 1300 calories in one meal. No wonder it takes so long to loose baby weight, freshman 15, or mid-life metabolic slow down weight.

Once I started working out, I still did the same thing and I quickly found myself not only being super hungry, but also really sore, and actually gaining weight. "Oh ooh" as Emma would say. Something had to change and the only culprit was my morning ritual.

Now before I run or work out, I have at least a banana and a glass of water for hydration. The banana has sugar and carbs to give me energy through out my work out.

After my workout I usually will prepare an Egg White Spinach Scramble with a slice of toast and a glass of grapefruit (450 calories)

Eating a healthy and balanced breakfast will not only help you recover from your workout but it will also help you lose weight and keep it off. You want to eat between 300-500 calories depending on how long you workout and your weight. Remember that as you work out, you burn calories so don't be afraid to eat calories. If you don't fuel the machine that your body is, instead of burning fat, it will burn muscle. Your body will hold on to the fat because it is thinking that you are not going to supply it with any food so its gonna try to hold on to what its got. If you eat properly, it will burn properly because it will think, "OK, Doorly just kicked my butt running up this hill, so let me use this excess fat because I know that when she is done, she is gonna give me some good protein and carbs as a reward for my hard work."

Speaking of which, you always want to make sure you have proper portions of carbs and proteins. Carbs will give you energy (replenish glycogen) and protein will rebuild muscle after a work out. Fuel your body maximum 30 minutes after a workout so that it can recover properly and not start using muscle for energy.

So there are your nutrition tips of the day:

1- Eat a mix of carbohydrates (whole wheat, grains, good kind) and protein (eggs, lean meat)

2-Eat more than 300 calories depending on your weight and workout time. (I work out at least for 30 minutes and burn about 100 calories per 10 minutes).

3-Fuel the machine within 30 minutes of completion time

Spinach Scramble

1/2 c Roma tomato diced
1 cup spinach leaves, cleaned and dried (YUMMY)
8 egg whites (save the yolks for a good key lime pie on a day you do a long run :) )
3 ounces of mix cheese
1 Tbls fresh basil chopped

In a small nonstick pan, coated with vegetable spray, saute tomatoes and spinach until slightly tender. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. Add the vegetable mixture, and cheese, and basil. Cook to desired firmness.

MANCHA!

P.S- Muscle weighs more than fat. Don't let the scale determine your self-esteem or goals. Ask yourself: How do I feel? How do my clothes fit? Those answers will determine your goals.

Who Are We?

I always knew that I needed a higher source in my life to help me make the right decisions and help me get through difficult trials. With very much gratitude to my faith, I was able to obtain that help and still do. What amazed me is that I also needed that higher source when I started working out and running. I say this like I am this great body builder and have the sexiest body ever or am this amazing athlete. Trust me I don't and I am not. I would love to make it more of a priority but right now my family is.

When I started training for my first marathon, I didn't use an iPod because I wanted to be able to listen to my surroundings and make sure I was safe since Milton had pretty much no sidewalks and a lot of trees. 18 miles at 8 am on Saturday morning can become pretty solitary and boring for sure. There were many times that I retold myself stories of my life experiences (high school, when I got accepted to College, when Kevin proposed, etc). Silly things that helped me think of something else than of how tired I was, how much my knees hurt, and how much I wanted to call Kevin and have him pick me up. After I ran out of stories, I turned to prayer because the pain was definitely kicking in. It was incredible to see how quickly I had forgotten to pray and had distracted myself with other trivial matters.

After a while, I made it an priority to always pray before I left for a run. I prayed so that I could be safe, so that I could be guided down the right streets that no harm would come upon me, that I would not hunger sooner than expected, that my pain would be tolerable, that I could accomplish my distance goal, that my children would be good for my dear husband while I was gone, that I would always have the Spirit to be with me. The day of my marathon, at mile 23 I thought I would just fall apart. Everything hurt! It was cold and my knees were locking and my flat feet felt as if I was hitting pavement barefoot. I remember praying to my Father in Heaven that he would ease my pain and allow me to cross that finish line. I didn't want to walk and I definitely didn't want to stop. As I closed my prayer, it was a miracle to feel all the pain subside. I felt nothing but the weather. I was able to pick up the pace as the beautiful words "FINISH LINE" stared at me with motivation. I crossed that finish line at 5 hours and 39 minutes. Every pain returned and tears streaked my face. I knew then that I could never run again without acknowledging that Higher Source. Without thanking Him for creating such a marvelous body with marvelous organs and marvelous stamina.

Since then, I choose my music carefully. Don't want anything to turn away the Spirit. I pray before, during, and after. And I feed my body as well as I can to show my appreciation for the things that it can do.

Below is a link to a talk by Elder Russell M. Nelson. He is a servant of God but also a physician and has truly taught me to realize that I am a child of God and was given this body as a gift. Therefore, I should always take care of it both physically and spiritually.

http://www.lds.org/ldsorg/v/index.jsp?hideNav=1&locale=0&sourceId=3555556975cba110VgnVCM100000176f620a____&vgnextoid=024644f8f206c010VgnVCM1000004d82620aRCRD

"A firm understanding of body and spirit will shape our thoughts and deeds for good."

"How should these truths influence our personal behavior? We should gratefully acknowledge God as our Creator. Otherwise, we would be as guilty as goldfish swimming in a bowl, oblivious to the goodness of their provider. “Ye must give thanks unto God,” said the Lord, “for whatsoever blessing ye are blessed with” (D&C 46:32). And we can practice virtue and holiness before Him continually.
We will regard our body as a temple of our very own. We will not let it be desecrated or defaced in any way. We will control our diet and exercise for physical fitness."

"Who are we? We are children of God. Our potential is unlimited. Our inheritance is sacred. May we always honor that heritage—in every thought and deed."

The Meldrum first 5k

Cole and Dixie Meldrum and Shirley

Dixie is an incredible girl that has been there for me since forever and saved me from myself. We used to run the George Washington Bridge in Manhattan. Her mother made us do it. But I'm not mad. It was always so much fun and kept us out of trouble. They just did their first 5k (3.1 miles) today in Utah. Congratulations!

We are going to be doing the Disneyland Half-Marathon in September in Anaheim, CA. Stay tuned for a 16 week training schedule that will begin May 17, 2010. Walk it, run it, meet us, or plan to do it from your location!

Schedule

The reality is that I am a mother to a 3 year old and 15 month old. I am also married to the military; therefore, I don't have all the time in the world. I created this schedule to let you know what I will talk about and when. If we are friends on FB, I will update my status to tell you so. Tune in on your favorite days. If there is some thing you want to discuss, let me know. If you are training for something, let me know. We can virtually train together.

Sunday- Spiritual Exercise / Rest Day

Monday- Nutrition

Wednesday- Speed Workout / Tempo Runs

Friday- Stretch / Yoga

Saturday- Long Run Focus

Remember, I am an amateur. I do subscribe to Runner's World magazine. I read it and do what I read. I will always acknowledge my sources as well as my experiences.

Welcome to Heart and Sole

I am really excited about starting this blog. Running has inspired me in so many ways. This gives me the opportunity to help inspire others and encourage them to reach their physical potential.

This is a little melodramatic but there are a few people I need to acknowledge before I begin this blog.

Brent and Kathleen Clawson played a huge role in motivating me to run my first marathon. When Joey was 18 months old, I decided to lose the rest of the pregnancy fat and did that by running and strength training. I lost 15 lbs, was very excited and pleased, and then I became pregnant with Emma. Oh well! After I had Emma, I vowed that I would never wait that long to get back into shape. A week after Emma was born I ran my first mile in 20 minutes. Kevin called it brisk walking. Obviously he has never had a baby before. Kathleen was in my ward in Derwood, MD and she was very helpful with Joey while I was on bed rest. Somehow I found out that she was a runner and we started talking. She invited me to run with her and the rest was history. She was so patient and motivating. We took our children in our baby strollers and either hit the streets or the trail. In April 2009 we did the Marine Corps Run a Muck in Quantico (4 mile obstacle course) where we crawled in mud, ropes, huge hills, and had a lot of fun. Never once did she get annoyed at my slow pace. In January we ran the 2010 Walt Disney World Marathon. She went ahead because she is much faster, but her husband stayed behind with me. If he wasn't there I probably would have never finished. I plan to run with them again in 5 years no matter where I am. So Kathleen, thank you for your patience, wisdom, encouragement, and running skills!

Of course, my husband. At first he wasn't the biggest fan about me running. He just knew how hard it was and he was right. At the time I wasn't physically or mentally ready. He knew that and I didn't. When I did get serious about it, I made him vow that he would never discourage me. He did quite the opposite. He made sure I was up bright and early to complete my long runs. We started Friday Family Fun Run and took the double stroller and ran with our kids. He watched the children without complaint, tolerated low calorie meals, and was there at the finish line. He is my biggest fan and I am his.

Emily, Camie, Dixie, Ana, Shirley, Jessica P, Rhiannon, Luz have all run with me at one time or another. Our friendships are priceless to me. Dr. Ryan Peterson and Dr. Ryan Rigby. I will be your best patient. Best podiatrists and shoe advice ever. My Mom. She never says that I am fat. She is always so proud of me as I am of her.

Ok, last one. My Heavenly Father. When Kevin was in medical school, I always told him that he needed to stay close to the Spirit. Nobody knows the human body more than its creator. If he was gonna be a successful physician, he needed to gain secular as well as spiritual knowledge to achieve that. I did the same while I ran. My Father in Heaven helped me cross that finish line and I know He will help me cross many more. He gives me physical strength when I feel weak and spiritual strength to stay close to Him. I learned so many spiritual lessons during those long runs. I cannot deny those. Therefore I make them a big part of my training.

So have fun! Go out and run. Email me and tell me about it and I will include it in the blog if you would like. Be healthy. Strengthen your heart. Strengthen your soul.