30 Minute Treadmill Pyramid Workout

One of the biggest challenges in my life right now is making time for everything and attempting to keep a good work-life balance. With a really busy semester of school plus work,errands, life, and some blogging I always feel like there is never enough hours in the day. With a busy schedule, that means there is a lot of quick workouts that I need to sneak in. Luckily I have a treadmill in my apartment so if it's a reasonable hour (sorry to my neighbors for the treadmill noise!) I can hop on the treadmill to squeeze in a few miles. I honestly find anything more than 5 miles unbearable recently so my go-to treadmill workout is a 30 minute interval run. 

Today I'm sharing my go-to treadmill workout. The speed changes incrementally in a pyramid fashion so it keeps me from getting bored and is a great workout that only takes 30 minutes.  The pyramid takes 15 minutes and when repeated once it makes a nice 30 minute workout. You could always repeat the pyramid more times to increase the length of your workout too. 

This post was linked up with Wild Workout Wednesdays, Inspired to be Fit, and Tuesdays on the Run.   

Do you run on the treadmill often? What's your favorite workout when you're short on time? 

Thinking Out Loud: Lattes and Love

Whew, with a snow day Monday and a completely packed week with school and some other things, it has been a long week. It's not even over yet! I'm gearing up for a couple of really crazy stressful weeks before spring break fun. So all I've got today is some random thoughts from the week in a thinking out loud post.  

1. Valentine's Day was really low-key for my boyfriend and I this year. He did a good job with my gift though-flowers, macarons (there was a 2nd box that were eaten quickly before a photo, oops) and some Lush bath bombs.  I definitely see a long, warm bath in my near future. 

2. We stayed in and he cooked a nice steak dinner. Besides the beautiful flowers he made a whole chocolate cake recipe he made once ago years ago that is the best and called That Chocolate Cake. It's completely full fat, full sugar, and deliciously chocolatey. He said we'd give some it away, but we never got the chance to and literally have both eaten 3/4 of the cake this week. Oops. 

Also because I love supporting local businesses, the flowers below are from a small Baltimore florist called Steetcut Flower Co. They are a couple who runs the business out of their basement and held a little Valentine's weekend pop-up at Doobys.  Definitely check them out if you're in the area and need some flowers or floral arrangements. My bouquet is still looking great days later! 

5 Friday Favorites featuring Mizuno Running & Snacking

Disclosure: I was sent a pair of Mizuno Running Wave Catalyst shoes as a part of a sponsored campaign through the Fitfluential Network. I was also given a complimentary code for 3 meals through Galley Foods. As always all thoughts and opinions are my own. 

Workouts have been not too great this week because of being so busy plus trying to avoid running outside in the below freezing windy temperatures we've been having this week. Apparently it's going to be in the single digits this weekend. Um, is it spring yet? I plan on knocking out a workout and then getting nice and cozy and warm and watching the Olympic Marathon Trials from LA on Saturday, rooting for my #TeamNuun lady Kara Goucher, Shalane, and Meb of course as well as some other awesome runners.  I have a lot of exciting things planned for the spring, but need to survive a lot of work this semester and this crazy winter weather. Here are some of my favorite things from the past week:  

5 Friday Favorites

1. Favorite Package: Mizuno Running Wave Catalyst

Thanks to a campaign with Fitfluential I was sent the new Mizuno Wave Catalyst shoes. Besides loving the neon color, I was really excited to try a lightweight shoe from Mizuno since I've only tried their more supportive shoes. I'm a fan of more lightweight shoes and so far like it. The bottom is still a little stiffer than I normal like, but I appreciate the light weight feel and the thinner upper on the shoes.  I skipped a bitter cold run last night, but still took these babies to yoga class!

2. Favorite Dinner: Lamb Bolognese Fettuccine from Galley Foods

New Running Gear I'm Loving Lately

I've been really overwhelmed with life a bit lately and had no idea what to blog about. So of course, I decided to talk about one of my favorite things-shopping! More specifically, some of the awesome running/fitness gear I've picked up in the last few months.  

1. Under Armour Haul
I was SO ridiculously lucky enough to win a huge Under Armour gift card giveaway right after Christmas which  was a fabulous holiday surprise. I stocked up on some fun new pieces for spring as well as some cold weather basics, most of it on sale (#winning). This winter break I cleaned out some of my old running & workout clothes so it was nice to get a few new pieces. 

The tights were full-price and a splurge, but I love the pattern and am all about flashy leggings. I love Under Armour's Coldgear turtlenecks for winter running so I grabbed one in black because it matches everything. I grabbed a girls XL in that Star Wars shirt which is perfect to bring to the RunDisney Star Wars half marathon in April (btw, UA needs to step up the women's Star Wars gear).  My friend recommended the Eclipse printed sports bra (#7) which is really comfortable and supportive. I'm trying to get rid of old sports bras and replace them with a few quality ones so this was perfect. 

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2. The Original Worm

Rolling out is better with wine. And new running shoes (Mizuno Wave Catalyst)! 

I first came across the Original Worm on Facebook and then read some blogger reviews about it. I liked the idea that it was a massaging muscle therapy ball/ foam roller in one.  For Christmas I asked for and received the small 6.3 version in pink. You can order it online, but apparently my mom later saw it in Kohls too. 

Healthy Honey Banana Muffins {with Nektar Naturals}

I love muffins and banana bread so whenever I have some overripe bananas lying around that is always my go-to way to use them up. I buy bananas every week because they are my favorite pre-run fuel and afternoon snack of choice which means I often have overripe bananas! This week I made these honey banana muffins which have a nice flavor from the cinnamon and sweetness from the Nektar Naturals honey crystals without an overpowering banana flavor. I know I'm not a food blogger, but I do like sharing some yummy recipes!



The muffins are are also healthy and can be tailored to your dietary restrictions. I used almond meal and almond milk to make them dairy-free and wheat-free, but you can use whatever flour and milk you prefer.  

It was my first time trying Nektar Naturals which are just all-natural granulated honey crystals. It comes in packets or an easy to pour bottle so I could use honey in baking or in things like my tea, without the sticky mess. It found it really helpful for baking these muffins since I didn't have to measure out a bunch of sticky honey.  You can order Nektar Naturals online or pick up some at your local Walmart. 

Just in time for Valentine's Day Nektar Naturals is selling these delicious-looking chocolate-covered pretzels dusted with Nektar honey on Amazon which would make the perfect gift for a friend. You can also go to their website and send a  free honeygram or little love note & sample to someone in the mail on/before Valentine's Day. My friends should look out because I already sent a lot of free lovenotes to people!

Speaking of Valentine's Day these muffins would be a great addition to breakfast in bed or a way to share some love with your friends. I also have a fairly low-key Valentine's Day which usually includes going out to dinner with my boyfriend and exchanging small gifts. I love to bake something from scratch and have made cake, cupcakes, and other sweets in the past so I might just be making these again next weekend! 

It's Not You, It's Me {Finding Meaningful Brand Partnerships}

With a new years comes lots of new things-new hobbies, new healthcare plans, maybe a new job, a new semester of classes, new goals, and for many bloggers-new ambassadorships. I know that's kind of a stretch from healthcare plans, but roll with it. I still feel like a tiny fish of a blogger in a big pond of amazing bloggers that I follow. However I have managed in the years to work with amazing brands, have amazing opportunities, and find a lot of awesome and supportive friends. To boot, I even made enough money from some sponsored posts to cover some race entry fees and a couple pairs of running shoes last year which is really all I want. 

I think recently brands have really have acknowledged the power in having some of kind of grassroots promotion and blogger or brand ambassadors. They have people who love their product and promote it all the time in creative ways which they don't have to pay, besides sometimes giving them some discounted or complimentary product. 

With my really busy schedule of school, work, training, coaching, life (obviously the major reoccurring theme in my life for the next 2 years so get used to it!), this January I took some time to reevaluate my obligations and really plan out my weeks using my handy planner. Unfortunately contrary to popular belief, I may not be Wonder Woman. 

I blog when I can, but when you have limited time you also really have to make time for hobbies that are important to you. I have also decided to cut out some of my brand partnerships that really weren't benefiting me for the work I would have to put in and didn't apply for extra things just because I could.  It's easy to get sucked into trying to apply for and do everything! I want to support more local companies as well as have partnerships that feel natural and meaningful. 

The brands that I chat about or am an ambassador for, I've all loved before that position was even an opportunity for me.  I think it's really important to keep it real (for real though) and represent a handful of amazing brands and companies whose products I believe in instead of being able to tack on my affiliation with a laundry list of companies. It's also really important for me to like the communication and interaction I have with the brand's managers and employees. 

If I'm entering an agreement to promote a brand (maybe market exclusivity), post on X social media channels X times a month, wear and use during races, and blast their updates on social media, I also need the relationship to be mutual.  It doesn't have to be loads of free product, but discounts and at least a few products complimentary to start helps. If you give me a discount on a product I love, I will definitely be online shopping!  

My 4 Favorite Portable Protein-Packed Snacks

Disclaimer: This is a sponsored post with Mantioba Harvest through my association with Fit Approach. I received free Hemp Heart Bars and compensation in return for my fair review. As always, all thoughts and opinions are my own.

Now that school has started up again my schedule is full, and I'm always running around to school, work, coaching, and social events. I get really hungry (and hangry) if I don't eat so I need to have protein-packed snacks on me to keep me satisfied.  Here are some of my stand-by favorite portable snacks that are packed with protein. 

1. Anything with nut butter 
Seriously. It pretty much goes great with almost anything, and I'll take it anywhere. Some of my favorites are nut butter with an apple or banana (included as my favorite snack in this round-up), peanut butter and jelly on crackers, or ants on a log (peanut butter on celery topped with raisins). 

Nut butter by the spoonful everyday (topped with chocolate chips sometimes!)

2. Hard-boiled eggs
I love eating eggs not just for breakfast, but anytime of day. They are cheap, available everywhere, and a great source of protein. Hard-boiled eggs can be made in a big batch or you can even buy them already cooked. I like keeping a bunch of hard-boiled eggs in the refrigerator already peeled so that I can eat them as a quick snack or throw in a plastic bag and take them to school or work with me.

3. Trail Mix 
I love a great trail mix. I love buying the single-serve packets from Trader Joe's.  I especially love trail mixes that include almonds, dried fruit, and chocolate chips. I love that it's portable and can be a nice mix of salty and sweet flavors. Some of my favorite homemade trail mix recipes are Lean Clean Brie's Superfood Trail Mix, Hummusapien's Spicy Wasabi Trail Mix, and Eating Well's Gorp Trail Mix. 

4. Protein bars
While whole food is always a better option, I love a good protein bar to take with me since I'm always on the go. Right now I'm loving Quest Nutrition bars, KIND bars, SquareBars and other protein bars that are packed full of nutrients and fairly few ingredients. I can now add a new favorite protein bar to that list-Manitoba Harvest's new Hemp Heart Bars. I was sent a box with each of the flavors of bars thanks to my Manitoba Harvest and Fit Approach. 

They are delicious and packed with 10 grams of plant-based protein and 10 grams of Omega 3 and 6 thanks to all that hemp seed goodness. The hemp seeds have a texture similar to chia seeds, but these bars aren't chewy at all and come in 3 tasty flavors-vanilla, chocolate, and apple cinnamon. My favorite flavor was the apple cinnamon which tasted like cinnamon apple sauce. 

If you want to try the new Hemp Heart Bars for yourself, you can save some moolah by using the discount code hhbarlaunch1015 for 15% off your purchase at Manitoba Harvest [code expires 3/31/2016]. 

Also you can totally enter Manitoba Harvest's photo contest by tagging your healthy living photos with @manitobaharvest and using the hashtag #fuelledbyhemp to be entered to win your favorite hemp food product  each month. Check out all the details here. 

Today I linked up with my fave Friday Linkup ladies Courtney, Mar, and Cynthia  as well as Nicole and Amanda .

What is one of your favorite portable protein-packed snacks?

5 Ways to Stay Healthy This Winter

Disclosure: Wedderspoon USA sent me Manuka honey products to try out. I received no other compensation. As always, all thoughts and opinions are my own. 

If the largest blizzard ever to hit Baltimore and dump just shy of 30 inches on the city this weekend wasn't enough of a hint, winter is really here. While I've been trying to avoid getting sick since before the Chicago Marathon through my Fall finals in December, we still have some months of cold and flu season ahead of us. It's never a good time to get sick, but especially at the start of the semester or if you are just gearing up your spring race training and don't want any setbacks.  Here are some of the ways I attempt to stay healthy and illness-free. Reminder, I'm not a medical professional these are just my tips, so always ask and listen to your doctors!

1. Drink water. 
This should be on every health tips list. Water is just awesome for your body. In the winter sometimes it's harder for me because I'm not as thirsty during the day, but it's important to keep yourself hydrated.  

2. Stay well-rested. 
Getting enough sleep is another thing that sometimes is hard for me, especially when I'm in school and working.  Sleep deprivation suppresses the immune system which means you're more likely to catch a cold.  If I start to feel like I'm catching a cold, I always try to get a good nights sleep and take it easy for a couple days. 

3. Be like Pooh and eat some honey.  
In recent years I've become more interested in homeopathic and natural treatments. Honey in general has many health benefits including being an antimicrobial, but raw honey also contains many vitamins and minerals which help boost the immune system and can treat coughs and sore throats. Raw honey is cloudier, but I don't think it tastes much different.  Wedderspoon had sent me some of their raw Manuka honey products to try in the Fall after meeting them at Expo East. I was having a spoonful of their honey every morning and using their ginger honey lozenges weeks before the Chicago Marathon because I was determined not to be sick for the race this year.  I just ordered some more raw honey because I've been using it in my tea daily. 

4. Load up on citrus. 
Even though there are conflicting studies regarding Vitamin C and immune system benefits, I still try to get as much as I can in the winter. I figure it at least can't hurt! I keep oranges and grapefruits around for snacks and also take Vitamin C supplements. I also make sure to drink juices with plenty of fruits and veggies in them like the Gundalow Juice Sailor Sunrise. If I feel something coming on I'll also start drinking Emergen-C daily which includes lots of Vitamin C.  

5. Wash your hands & disinfect. 
Don't touch your face either! Washing your hands sounds like a no-brainer, but it really is one of the best ways to stop the spread of illness.  From working in a hospital for a bit I know that officially you are supposed to use soap and water and wash long enough to hum the "Happy Birthday" song twice. Something else I do all year round is wipe down my phone with disinfectant wipes every other day or so. With touch smart phones now I feel like there is a ton of germs on our phones, which we are holding all the time too, so cleaning them is probably a good idea. 

What do you do to stay healthy through the winter?