One thing that I have realized lately is that I never really show you my swim workouts.  I mention that I am going to the pool, but never follow up on the workouts.  Most of the time, the workouts are given to me by my fellow coach, Becca.  She is the head coach of the team I am assistant coach for.  She’s awesome, and she totally makes practices for my ability level, since all masters swimmers come from different swimming backgrounds.

Here are the 4 swim workouts I have done in the past few weeks! I know for those of you with little swimming background, some of this may not make much sense, and for that I am sorry .  I will try to make some notes to make it make more sense!

(Found this on The Chive and liked it )

Workout #1

• 800 warm-up: 200 swim, 200 kick, 200 swim, 200 pull
• 10 x 50 build series on :50****
• 12 x 75 on 1:15: (1 x  75 free, 1 x 50 free/25 stroke, 1 x 25 free/50 stroke, 1 x 75 stroke)
• 10 x 50: (1 on :40, 1 on :50) <—I actually made all of the fast ones! Go me!
• 300 cool-down

**** Build series is a way to do sets to change around the speed of things.  For example, for 50s build series, the first fifty is build up for each 25.  Build up means you start of slow and speed up until you are sprinting into the first wall.  Once you push off again, you start off slow and sprint into the finish.  The second 50 is build down.  In this case, you start off sprinting and get slower into the wall, push off, and start the same way.  The third 50 is 25 sprint, 25 easy.  The fourth 50 is 25 easy, 25 sprint, and the final 50 is all out.  Repeat this twice for 10 x 50.

That’s from my senior year of college swimming…I’m in the middle (not upside down).

Workout #2

• 1000 warm-up (400 swim, 200 kick, 400 pull)
• 10×75 (even: 50 build swim, 25 sprint k; odd: 50 build k, 25 sprint swim)
• 6 x 150 rotating IM – 25 drill, 25 swim ****
• 450 cool down

****Rotating IM means that the first one is 50 fly, 50 back, 50 breast.  The second is 50 back, 50 breast, 50 free.  Repeat this 3 times to make a total of 6.

Workout #3

• 600 warm up: swim, kick, pull by 200
• 20 x 50: 5 drill on :55, 5 swim on :50, 5 swim on :45, 5 swim on :40 (that I only made two of…)
• 10 x 100 on 1:40: 50 pull, 50 swim
• 200 kick
• 500 cool down

Workout #4

• 1000 warm-up
• 200 kick
• 12 x 50 on :50 (breathe every 3, breathe every 5, breathe every 7) x 4 ****
• 2 rounds: 300 pull on 4:30, 4 x 25 fast kick on back :35, 100 fast 2:00
• 300 cool down

****Breathing every third, fifth, or seventh stroke builds bilateral breathing.  Bilateral breathing is important for swimming.  It keeps the body from breathing only on one side, which builds evenness and balance in the stroke. When you only breathe to one side, your stroke can be lopsided, and one side of your body will be stronger than the other. 

Andddd senior year of high school.  Love it.

That’s about all I have for you today! Off to day number 2 of testing! Let’s hope everyone stays home like they are supposed to!

PS – 13 months until the wedding!!

What’s your favorite workout as of late?!

This workout tests endurance and strength.  Man, holding a push-up position for 2.5 minutes = intense!!!

Parkour is intense in general.  To see more about this workout, with videos of each item, head to the challenge page! While you’re there, check out some of the other great challenges on Tribesports!  There are also links to 3 other parkour challenges. I think it will take me a while to work up to some of these workouts! I am weak! haha.

What do you think about parkour? Have you ever done strength/endurance workouts like this?

Although it wasn’t officially timed, we jogged our way through the 3.1 miles in approximately 33 minutes.  Not too shabby for a fun run!   My sister, Christine, and I ran with her friend Beth.  And we were also with her friend Brandon and his cousin, AJ.

Before:

After the run, but before the after party color throwing:

Runicorns (running and dancing unicorns):

Party time:

And we followed it up with all you can eat buffet and mimosas/bloody Marys.  I had mimosas with cranberry juice (aka a poinsettia for our family).  Yes, we went looking like rainbows. 

It was a super fun time, and it didn’t rain like it was supposed to.  Even better.

So much for my weight loss.  Fell off the wagon after having done so well the past few weeks.  Back to it today.

How was your weekend??

Well, I’ve finally started to read through it, and I am at the half way mark. A lot of the book is full of great ideas for centerpieces, decorations, venues, themes, and other items.   The rest of it gives tips for the big day and everything leading up to it.   I figured this would be a good time to tell you some of the things I have learned so far!  This is definitely not everything, but it’s a good list of reminders for me!

- Don’t forget to tip people like the hairstylist, valet, coat checkers, chauffeurs, makeup artists, catering staff, bartenders, restroom attendants, musicians, officiates, etc.

- Be sure to seat older attendants by the restroom.

- Change your name with banks, landlords, health providers, utilities, insurance, social networking/email, employers, associations, postal service.  Update your Social Security card, driver’s license, voter registration card, credit cards, passport, and legal contracts.

- Make sure to get pictures with important people like grandparents, not just with the bridal party.

- Break in your shoes before the wedding by wearing them around the house covered in very thin socks.

- Don’t forget to have food for the day of the wedding.  The caterers will take care of the actual meal, but the rest of the morning while getting ready will require some food.  Although the bride may be too nervous or anxious to eat, the bridal party will want something!

- Do not let anyone dictate how you want your big day!!!

- Start a thank you box with all the necessities so it’s all in one place.  This could include stationary, envelopes, pens, cards, stamps, etc.

- Don’t be afraid to think outside of the box.

- Create an album with all of the cards that are received before, on, and after the big day.

- Do not forget to give thanks in a special way to all of the special people on your special day. (I know, a lot of specials in this one).  This includes grandparents, parents, bridal party, etc.

Like I said, these are just a few of the things I have read.  Can’t wait to finish the book!

For those of you who have been married or involved in the wedding planning process, do you have any other tips for me?

Starting weight (2/13/13): 154.8

Yesterday’s weight (5/15/13): 147.8

Change in weight: –7 pounds

Cue happy dance:

That, my friends, is progress! And that was also after going out to dinner the night before.  I kept fluctuating around 148.5, but I finally busted into the 147.  Not a huge difference, but a super motivating barrier.

Weight loss is a funny thing. Here are my thoughts on my weight loss mindset:

- The more I lose, the more motivated it am to eat well and work out.

- If I gain at all in my weekly weigh-in, I get sad and eat. 

Basically, when things go well, I am confident and motivated.  When things aren’t happening, I get depressed and mess it all up. 

Saw this on FB and found it fitting

Here’s this week’s workout plan and how I’ve done.  I’ve been semi-following the Tone-It-Up summer workouts.

Monday: 3 mile run

Tuesday: 45 minute cycle on my trainer, 2 rounds of Sunkissed Abs

Wednesday: 4.1 mile interval workout, 2 rounds of Bridal Babe workout (20 reps each)

Thursday: 45 minute swim, 3 rounds of Tone up Your Thighs workout

Friday: 45 minute swim, Sunset routine

Saturday: Rest? (I have lifeguard recertification class all afternoon)  If I have time: 3 rounds of Cowabunga workout and 3 rounds of Surfer’s Paradise workout

Sunday: Color Run DC 5k

So far, so good! I am off to the pool now, so I should definitely get that in!

Things are looking up…now it’s time to keep the ball rolling!!

What is one great thing in your life right now?

Here’s what we have been noshing on this week! Notice the reoccurring placemats.  We have 2 striped ones and two flowers.  I guess I only eat with the flowers!

Let’s start with breakfasts:

Oatmeal with PEANUT BUTTER TOAST CRUNCH – talk about processed, sugary GREATNESS.  Paired with an apple and, of course, coffee!

Pancakes (egg, banana and cinnamon) with frozen fruit microwaved and smashed.

Dinners:

A take on chicken parm: spaghetti squash, spaghetti sauce, cheese, and chicken!

First time eating a Saladworks! Buffalo chicken salad and tortilla soup.  Both were super yummy!

First grilled chicken of the season BBQ chicken, corn, and sweet tater!

Travis passed his Praxis test (for science teaching!) and I felt good about my interview so we went to Ruby Tuesday’s yesterday for dinner.  Favorite salad ever! Thanks for the well wishes on my interview!  No placemat there haha.

Turns out that my lunches are always boring: salad.  But at least I’ve had yummy cookies for dessert.  I was inspired by Liz and Alysia!

Chocolate Chip Banana Cookies

• 1 cup oats
• 2 ripe bananas
• ~1/4 cup chocolate chips

Preheat oven to 350.  Mix all ingredients together well, spoon onto a greased baking sheet, and bake for 15 minutes.  The end.  Easy as pie (or cookies in this case…). I got 12 nice-sized cookies out of it, for approximately 50 calories each!

Nothing too special this week.  I have been lacking motivation to make food with coaching and this interview on the mind.  I see a lot more Crock Pot meals in our future!

Check out Jenn’s blog to see what others have been eating lately in the weekly What I Ate Wednesday link-up!

What’s your favorite type of cookie? My all-time favorite is gingerbread!

I have a few things to fill you in on.  Remember last week when I said I was going to start wearing a pedometer to school? Well, I did, and I was pretty spot on as to why my legs would be hurting all of the time.  I calibrated it to my steps, and wore it about three days last week.  The first day, I ended up at 2.69 miles, then 2.52, and finally 2.75.  I’d say that’s pretty impressive for just while I am at work.  And because our floors are so hard, my calves and the back of my ankles (Achilles tendons, maybe?) are in pain by the end of the day.  Hopefully, over the summer, I can remedy this.  I did buy some “comfort” shoes from Kohls that seems to help a little bit, but my feet feel best in my sneakers.  Too bad I’d look pretty much like a fool if I wore them with my dress clothes! haha

Another thing…remember the awesome tortilla chips that Corazonas sent me to try out? Well, they’ve done it again, but the awesomeness is in the form of oatmeal bars.  My, oh, my.  Throw these babies in the microwave quickly and it is like having your own little brownie or cake.  The blueberry flavor, when heated up, is outstanding!

They are pretty perfect to hold me over between school and dinner.  And the taste is amazing!  Thanks, Corazonas!

The stats are pretty great, too.  They are full of fiber, protein, and whole grains.

Sorry for the quick post today, but I have an interview this afternoon that I am more worried about! Wish me luck!

Have a great day!

Corazonas sent me their products for free to review.  I was not compensated for this post and all opinions are my own.

I hope you all had a great weekend, especially all of you mommas out there.  Although  I didn’t get to see my own mom, I got to see my future mother-in-law.  Thankfully, I saw my mom last week!  Here’s a candid from about 10 years ago. Love ya, Mama!

This past weekend was pretty random.  It started on a sad note when I saw this turtle get run over on my way home from work

We went to Starbucks happy hour to make up for how sad I was over the turtle.

I also got a lot crossed off of my never-ending to-do list.  The house is clean, my inbox is cleared, and lots of little things have been completed.  I feel productive! We also showed Trav’s mom around the area a bit.  It was nice to spend time with his family, and we enjoyed a good meal, too

I honestly think that I had the best chicken sandwich I’ve ever tasted.  We went to the Irish Penny with his parents.  It’s a restaurant that just opened in Salisbury, and I give it a hundred thumbs up.

Grilled chicken with provolone and bacon on a PRETZEL ROLL.  With their chips on the side.  Ah-mazing.

I also meal planned for the week.  Because I am starting to coach TODAY, I needed easy things that Travis can make himself without much thought.  My practice is from 4-7, and we typically eat early around 5, so he will be eating alone 3 days a week.

Monday: Crockpot Buffalo Chicken (coaching)

Tuesday: Turkey meatloaf – no recipe yet…

Wednesday: Chicken sausage, rice, and salad/veggies (coaching)

Thursday: Turkey burgers and veggies (coaching)

Friday: leftovers or out to eat!

Andddd, here’s a picture of Rexy for ya!

Off to work I go. And then it’s off to practice! Yay! Hope you have a great Monday!

What was your favorite part of the weekend?

Seriously, nothing’s simpler than French toast!

Ingredients:

• 3 English muffins, sliced
• 1 egg
• 1/3 cup egg whites
• 1/3 cup milk
• 1 tbsp sugar
• 1/2 tsp vanilla
• Maple syrup for tasting
• Cinnamon sugar for tasting

Combine egg, egg whites, milk, sugar and vanilla, and whisk until even.  Soak muffins in mixture, and heat on a medium-heated, oiled pan. Flip muffins often until both sides are golden brown.  Cover in syrup and cinnamon sugar. Enjoy!

We had plenty of mixture for all three muffins.  We used the 100 calorie muffins, so if you used thicker ones, you may only be able to use two! Three worked perfectly for us: one for me, two for Trav!  Definitely hit the spot for me, and it totally reminded me of how good French toast is!

Before I sign off for the day, I thought you might enjoy this race picture from last weekend! Tori and I were PUMPED to be running

Are you a French toast fan? 

What’s your favorite breakfast/brunch meal?

Flashing back to my 11th grade Gatsby reading days made me remember that I never put all of my old pictures onto my external harddrive.  I went ahead and did that the other day, and I came across some really really awesome pictures dating back over 10 years.  I feel like I show you old pictures of myself more than new pictures, but I find them so hysterical that I just can’t refrain. Let’s go a picture a year starting in 2002.

2002:

LOOK AT THAT TOOTH GAP.  Take that, Michael Strahan.

2003:

My birthday in 8th grade.  I have corduroy bell bottoms that lace up the side. 

2004:

Talk about braces.  And I miss my swimmer besties!

2005:

Melissa! You remember her, right? BFFAEAEAE.

2006:

Warped Tour loving with Carly.  I actually love my hair.  When does that happen?

2007:

After prom hair.  The cutest.

2008:

Travis came to visit!!! We went bike riding at Ohiopyle!

2009:

Team Trikki! We were in a fundraising Gatorade pong tournament for Make-A-Wish.  And we were awesome! haha

2010:

Dancing at the honors fraternity formal!

2011:

My last Florida training trip! And no, we didn’t create that scorpion-like thing.

And that’s when I started blogging!

Off to spend some time with Trav’s family! T-minus 19 more school days until summer!!

How are you spending your weekend? Anyone else see Gatsby?