Apr 222014
 

What a weekend! Busy busy busy.

It feels like I haven’t seen Michael in two weeks! We had a house guest for 5 days recently so I didn’t see much of him and then this past weekend he went up to Seattle to hang out with a friend and see a concert. My mom came down from Seattle (I wonder if her and Michael waved when they drove past each other I-5?) to help with some wedding stuff.

The biggest project was getting the invitations made. My friend Star, who is also officiating the ceremony, gets a discount at Kinko’s so we were going to take advantage of that to save some money. About a month ago Michael and I picked out our invitations, ordered the digital file, and I’ve been waiting (impatiently) to take it in and get them printed!

First things first, I got up a little earlier than usually to get my workout out of the way.  I lifted weights, worked with some kettlebells and then ran on the treadmill. After stretching a bit (my hips feel tight lately) I hurried home to get cleaned up.

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Then, my mom and I met Star at Papa Haydn’s for brunch. Turned out that brunch was only on Sundays, so what was brunch turned into lunch. But that was okay because the food there is great. My aunt also joined us, so it was just four ladies doing lunch! I got their seasonal salad which had goat cheese, granny smith apples and hazelnuts on it. I love this salad!

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Then I got their French Onion soup. Theirs is really good but not as good as Petite Provence, I think. My mom and Star both got the French Onion soup, too, and my aunt got the pasta and clams.

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I love French Onion soup! It was rich and hearty and very filling. I had an iced tea with my lunch and had planned on also getting coffee but I FORGOT. How did I forget to get coffee?!?! I sure felt it later in the afternoon when I couldn’t stop yawning. We did splurge and get dessert. Kinda have to at Papa Haydn’s!

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Star got a small bowl of pistachio ice cream and my mom and both got a macaron. I got the salted caramel one–wowza! It was so great! I’ve only had macarons a few times before. I loved the salty creamy sweetness of it.

After brunch we went to get the invitations made. Star’s discount saved us a ton of money but we had to wait to get the invitation. For some reason I thought they’d just print them up while we wait but it takes longer than that. They can fit 2 invitations to one sheet and 4 RSVP cards to one sheet, so they were printing them up and then cutting them for us. They should be ready in a few days!

After dropping the flashdrive off, my mom and I drove all over town for like five hours trying to find envelopes that will go with the invitations. We found the perfect ones for the RSVP cards but not the actually invitations. Either they were the wrong color, the wrong size or too flimsy. Who know it would be SO HARD to find envelopes. We went to like 5 stores and it was VERY frustrating and exhausting and not very fun. I was pretty much over it by the end of the day. In the end I found some on amazon (good grief) and ordered them. Will see if they work!

While we were out all day, dinner was cooking in the crockpot. I knew I wouldn’t be interested in cooking something after spending all day running around. I knew the easiest thing to just throw into a crockpot would be a black bean soup. I found a recipe on another blog for Black Bean and Rice soup and threw that together.

Slow Cooker Black Bean and Rice Soup with Lime and Cilantro

Prep Time: 15 minutes

Cook Time: 8 hours

Total Time: 8 hours, 15 minutes

Yield: 6-8 servings

Calories per serving: 194 calories for 6 servings, 145 for 8 servings

From: http://www.kalynskitchen.com/2006/12/black-bean-and-rice-soup-with-lime-and.html?m=1

Ingredients

  • 2 cans (15. oz. each) black beans with liquid
  • 2 cans (14.5 oz. each) petite diced tomatoes
  • 1 1/2 cups chicken stock or canned chicken broth (or use vegetable stock for strictly vegetarian or vegan version)
  • 1/4 cup finely chopped onion
  • 1 tsp. minced garlic (or more)
  • 1 T ground cumin
  • 1 T dried oregano (preferably Mexican oregano)
  • 1 tsp. ground Ancho chile powder (I used Penzeys)
  • (could substitite regular chile powder)
  • 1/4 tsp. ground Chipotle chile powder (I used Penzeys)
  • (could substitute finely chopped Chipotle chile in adobo from a can)
  • 1/4 cup white long-grain rice (not more!)
  • (I use Uncle Ben's Converted Rice for South Beach)
  • 1/4 cup fresh lime juice (2 limes)
  • 1/2 cup chopped fresh cilantro (or more)

Instructions

  1. In small Crockpot, combine beans, tomatoes, chicken or vegetable stock, onion, garlic, cumin, oregano, Ancho chile powder and Chipotle chile powder.
  2. Cook on low for 6-8 hours (or 3-4 hours on high), until tomatoes are disintegrating and beans are starting to fall apart.
  3. When soup has reached the consistency you want, turn Crockpot to high if you were cooking on low. Add 1/4 cup rice and cook until rice is done, about 30 minutes.
  4. Add fresh lime juice and cilantro and cook 5 minutes more.
  5. Serve hot, with additional fresh lime pieces for each person to squeeze into soup and more cilantro if desired.
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I added some leftover chipotle peppers in adobo sauce that I’d frozen from a chicken tortilla soup I made a few months ago. I’m glad I froze the leftovers because the chiptole peppers and sauce added a really nice smoky flavor to the soup. I also added a handful of diced carrot to the crockpot. When I make this recipe again I’ll probably add more vegetables–maybe some celery and more onion. I goofed and added the rice at the beginning instead of at the end, so next time I will pay attention to that!

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Loved the soup! It was a little spicy, really flavorful and just delicious. I put a spoonful of sour cream on top, drizzled some lime juice over it, added green onion and dinner was served. I had some crescent roll dough so I baked those up and we had some tortilla chips with the soup. The soup was really low in calories.

After dinner we worked on some crafty things for the wedding. I’m using old corks as place card holders. So my mom and worked on cutting those and making them ready for the place cards. It was hard work! It took a few hours but we got them all done. I’m really grateful to all the friends (and even a blog reader!) who mailed me bags and boxes of corks they had saved!

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My mom also brought down a bunch of old photos for me to sort through to find some for the wedding/rehearsal dinner slideshow. She brought some very embarrassing and horrible photos, but there were a few gems in there, too. :) I think this one was when I was three months old:

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Aww the 80′s….This is one of me and my brother:

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We got a ton of stuff done but not everything we had hoped to accomplish. Next trip. :)

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Apr 162014
 

Why Recover?

Guest Post by Suzanne

from Workout Nirvana

I’m happy to be back on Lisa’s blog – we go way back! She’s rocked my online personal training program and even demonstrated her squat for me on the streets of downtown Portland. I was excited when she asked me to guest post on the subject of recovery, a subject I feel passionate about.

I spent years training my heart out without thinking much about recovery. Even though I had nagging injuries and frustratingly slow progress, I just couldn’t force myself to back off my frequent weightlifting sessions – I just loved them too much.

It wasn’t until I became a fitness trainer that I realized that we train hard to recover, not the other way around. Since then, I’ve had fewer injuries and better progress. While recovery is a complex subject and varies greatly from person to person, it’s important to understand how it fits into your training routine.

overtrainingsymptoms

 

Why Recover

With any type of training, your central nervous system, muscles, connective tissue, and joints are stressed by exercising. The only way to get stronger, bigger, faster, and better is to let your body recover and adapt while glycogen stores are replenished and muscle tissue is repaired (among many other processes).

Unfortunately, without adequate recovery and rest, two bad things are likely to happen: (1) repetitive stress injuries and/or (2) stalled progress.

Repetitive Stress Injuries

If you push your body repetitively without letting it recover sufficiently, your body can become weakened and overstressed. If you’ve ever had tennis elbow, plantar fasciitis, IT band syndrome, or patellar tendinitis, you understand this all too well.

Stalled Progress or Performance

When you work out while your neuromuscular system is still in a stressed state, your body simply can’t perform at its best. Your body improves by continually adapting, so if you overtrain there’s no time for your body to build muscle or achieve a higher level of conditioning or strength.

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How Long Should You Recover?

Recovery days should be scheduled into your week just like your workouts. You need to look at ALL your activities as one big picture instead of conveniently forgetting to include that one class or activity.

Resting Between Workouts

How long you rest between workouts depends on many factors – your age, the intensity of your workout, whether you’re training for an event, your other activities, and more. Generally, the less intense your workout, the less time you need to recover. But since this is subjective, having a set schedule is the safest bet.

By the way, if you’re terribly sore you may need to add a day in between your workouts (heat and massage can relieve soreness but won’t speed recovery).

Handling Multiple Activities

If you’re thinking of increasing your activity level – adding a class, starting personal training sessions, training for an event – there’s one rule you should remember:

When you add something, you have to take something away.

You simply can’t keep adding activities without eventually burning out physically. If you’re not already exercising, then add activities slowly and work up to higher intensities.

It’s smart to schedule intense running or cycling sessions and lower-body strength training sessions on different days, otherwise your performance will definitely suffer in one or both areas. In fact, it can take well over 24 hours to from recover from an intense running session, so you might want to think twice about heavy squats the very next day.

If you lift weights three or four times a week on top of other resistance-based activities else (CrossFit, boot camps, etc.), you might be burning the candle at both ends. All of these activities tax your neuromuscular system, and you need at least 48 to 72 hours between strength workouts. (I talk more about strength-training recovery here.)

Resting Within a Training Cycle

Cycling low- and high-intensity period of training (called periodization) is a must to allow your body to adapt and recover fully and then come back strong in peak condition. All it takes is a little planning. There’s lots of ways to alternate high/low intensity:

  • 3 weeks high / 3 weeks light to moderate (repeat)

  • 1 week high / 1 week light to moderate (repeat)

  • 1 session high / 1 session light to moderate (repeat)

You get the picture – you want to vary the intensity of your training so that your body isn’t under constant assault. Not only that but you’ll perform better in the long run.

On your rest days, use active rest to facilitate recovery and promote cardiorespiratory health, such as walking, cycling, rowing, or swimming.

Putting It All Together

Along with allowing time between your workouts and cycling the intensity, don’t underestimate the importance of these factors in recovery:

  • Sleep

  • Proper nutrition

  • Proper form

  • Cross training

Questions? Don’t hesitate to ask. I love helping people get bigger, stronger, and more powerful!

suzanne

 

Suzanne Digre is a NASM-certified personal trainer who leads online training groups now open for registration: Fierce Definition (12 Weeks to Muscle Definition that Makes People Look Twice) and Lean & Strong. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for and expertise in strength training and clean eating.

Suzanne loves to connect on social media. Find her on: TwitterFacebookGoogle+YouTube.

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