Carrie's Running Playlist

I do not know about you but when I am running by myself I have to have music! Especially during a long run, having music with a catchy tune or an upbeat tempo is crucial to keeping me going.  I also keep my playlist on shuffle when I am running, so that I never know what song is coming next- that keeps my mind and body from knowing exactly how much longer I have left to run.  Here are some of my current favorite running songs: (warning some of them are explicit- but  sometimes I have found that a good swear word is what you need to get through a long run;) 

Edge of Glory- Lady Gaga

Poker Face- Lady Gaga

Scream- Usher

Lose Yourself- Eminem

Bad Romance- Lady Gaga

Born This Way- lady Gaga

Crazy Ex Girlfriend- Miranda Lambert

Dirrty – Christina Aguilera

Dynamite- Taio Cruz

F**kin’ Perfect- Pink

Fighter- Christina Aguilera

Gunpowder and Lead- Miranda Lambert

Hip Hop Hooray- Naughty by Nature

Jumpin’ Jumpin’- Destiny’s Child

Livin’ on a Prayer- Bon Jovi

No Air- Chris Brown and Jordin Sparks

Battlefield- Jordin Sparks

Rock Your Body- Justin Timberlake

Say My name- Destiny’s Child

Sexy and I know it- LMFAO

Single Ladies – Beyonce

Stronger- Kelly Clarkson

Telephone- Lady Gaga

Man in the Mirror- Michael Jackson

One More Night- Maroon 5

Firework- Katy Perry

Moves Like Jagger- Maroon 5

Catch My Breath- Kelly Clarkson

SexyBack- Justin Timberlake

DJ Got us Fallin’ in Love- Usher

Call me Maybe- Carly Rae Jepson

OMG- Usher

What Makes You Beautiful- OneDirection

This is How we Do It- Montell Jordan

Give Me Everything- Pitbull

Raise your Glass- Pink

Getting’ Jiggy Wit It- Will Smith

We Are Never Ever Getting Back Together- Taylor Swift

Run the World (Girls) Beyonce

Boots On- Randy Houser

Party in the USA – Miley Cyrus

Beer Money- Kip Moore

The Only Way I know- Jason Aldean

Dirt Road Anthem- Jason Aldean

Drunk on You- Luke Bryan

I Don’t Want this Night to End- Luke Bryan

Rain is a Good Thing- Luke Bryan

All my Friends Say- Luke Bryan

Smoke a Little Smoke- Eric Church

Creepin’ Eric Church

Baggage Claim- Miranda Lambert

Breakaway- Kelly Clarkson

Mean- Taylor Swift

Picture to Burn- Taylor Swift

Love the Way you Lie- Eminem

Not Afraid- Eminem

I Won’t Back Down- Tom Petty

5150- Dirks Bentley

Tornado- Little Big Town

Barefoot Blue Jean Night- Jake Owen

Gives you Hell- Glee Soundtrack

I Gotta Feeling- Black Eyed Peas

Wake Up Call- Maroon 5

I’m too Sexy- Right Said Fred

F**k You- Cee Lo Green

Paparazzi- Lady Gaga

Only Girl in the World-Rhianna

U Can’t Touch This- MC Hammer

Let’s Get it Started- Black Eyed Peas

Get Low- Lil John

Hot in Here- Nelly

Drop it Like its Hot- Snoop Dogg

 Til I Collapse- Eminem

 More- Usher

Alejandro- Lady Gaga

Born to Fly- Sara Evans

Hall of Fame- The Script, will.i.am

Hips Don’t Lie- Shakira

Fighter- Christina Aguilera

Stronger- Kanye West

Born to Run- Bruce Springsteen

Ignition- R.Kelly

E.I- Nelly

Boom Boom Pow- Black Eyed Peas

Empire State of Mind- Jay-Z

Johnny Cash- Jason Aldean

Switch It Up

Just like eating the same thing every day can get boring, so can doing the same type of physical exercise.  Whether you religiously hit the treadmill for a run or ride your bike along the trails, it’s good to switch it up every once in a while.  Not only will you start utilizing new muscle groups, but you might find a new way to stay fit that keeps it exciting.  

If you belong to a gym, utilize their free classes.   I have no rhythm and I think I am finally going to give in and try Zumba with the girls from work.  I figure laughing at me trying to dance will burn even more calories!  We also offer an Aqua Zumba class that I can’t wait to try out.  I have never tried Cross Fit, but I know they have some raging fans out there.  I also have some friends who love Barre classes, although I have never been. 

I do love the Body Pump classes.  It’s an intense hour, but you really get to work all of the major muscle groups including back, triceps, biceps, legs, and abs.   It’s great because you can start off with 1 small weight on your bar and work up as you progress.  I promise you aren’t going to bulk up like those professional bodybuilders, that takes hard work and 1 or 2 body pump classes a week isn’t going to do that.  And call me crazy but I actually kinda enjoy the muscle fatigueness/soreness and I can promise you I feel it about 24 hours later with Body Pump.  And those wonderful foam rollers can work out any pain! 

One of my coworkers teaches a Spinning class which are also adjustable to your own skill level.  I know my level 8 on the bike is much different than the pro’s in my class, but I know I am still getting a great workout.  It does give you a sore butt you will get used to it the longer you spin.  I love the camaraderie in the classes.  It’s easy to get discouraged when it gets hard, and you can be motivated by everyone around you pushing themselves too. 

I have taken some Yoga classes at the gym and also a park in town has outdoor classes on the weekend and I love the change of scenery.  It amazed me in my first yoga class how hard it was, they make it look so easy!  Balance is not one of my strong suits, but I am working on it. 

On Friday night I even tried Belly Dancing with some girlfriends.  I couldn’t believe how much it worked my core and my arms and I felt more confident as the hour went on. 

Make sure if it’s your first time at a class of that type to arrive a little earlier and tell your instructor so they can show you how to use the equipment properly and not hurt yourself.  And, if you don’t like the class, no worries, pick another one next time.  It’s all about finding something that works for you. 

What classes do you like?    

Maple Roasted Sweet Potatoes

I love sweet potatoes! Not only are sweet potatoes a fantastic source of B6, potassium, fiber, beta carotene, and vitamin c and e- they are delicious!  I have a sweet tooth and used to love sweet potato casserole with marshmallows on top, however once I started eating healthier I realized that just because you label something as a side dish does not make it any less of a dessert calorie wise:) So last year for Easter, I found this great recipe for a sweet potato side dish that satisfied my sweet tooth and was 1/3 of the calories per serving of regular sweet potato casserole.

Maple Roasted Sweet Potatoes (makes 12 servings)

Ingredients:

2 1/2 lbs of sweet potatoes, peeled and cut into 1 1/2 inch pieces (approx. 8 cups)
1/3 c pure maple syrup
2 tbsp butter, melted
1 tbsp lemon juice
1/2 tsp salt
freshly ground pepper

Directions:

1. Preheat oven to 400 degrees
2. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl.
3. Pour the mixture over the sweet potatoes, toss to coat.
4. Cover and bake the sweet potatoes for 15 minutes.  Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45-50 minutes more. 

Nutrition Information: 
Per serving: 96 calories, 2 g fat, 19 g carb, 1 g protein, 2 g fiber- PLUS NO CHEMICALS OR HIGH FRUCTOSE CORN SYRUP:) 
 

Wonton Wonders

Traditionally wonton wrappers are reserved for stuffing full of pork or shrimp and deep fried.  Smart Sassy Sisters think there are even tastier, and healthier, ways to enjoy these simple wrappers.  The smaller wonton wrappers have less than 25 calories each, and the larger egg roll ones are under 100.  They have about 50 wrappers in each package and I usually find them in the refrigerated produce section, by the bagged lettuce or pre-chopped veggies. 

 

 

 

 

 

 

 

 

Chips-I love a crunch and this packs a punch.  If using the wonton wrappers cut diagonally into triangles and coat with olive oil spray. 

 Ingredients:

24 wonton wrappers, sliced in half diagonally to form triangles
Spray with Olive Oil mister, or drizzle olive oil or melted butter on the wrappers
 

Choice of toppings:
Parmesan or Romano cheese, grated
Cinnamon (or Cinnamon Sugar)
Smoked Paprika

Chilli Powder
Cumin

I just open my spice cabinet and start mixing up options and see what I like. 

 

Directions:

Preheat oven to 400°F.

Line baking sheet with parchment paper or nonstick foil. Lay wonton wrappers on baking sheet in one layer. Spray or brush olive oil or butter and top with seasonings of your choice.

Bake for 10-12 minutes, or until the wontons have crisped and turned a lovely golden brown. Allow to cool on the baking sheet, then serve.

Crisps will keep for 3-4 days in an airtight container.

 

 

 

Banana, Chocolate, Almond Butter Wrap Up

This one works better with the larger egg roll wrappers.

 Lay the wrapper with the points up and cut a banana into piece as wide as the wrapper.

 Spread a little almond butter on the wrapper above the banana and put some dark chocolate chips below the banana.

Wrap up like an eggroll and bake at 400°F for about 10 minutes.  It will be all warm, gooey and caramelized. 

Back on Track

As much as I hate to admit it, I think I am going to have to be a life-long calorie tracker. Around the beginning of this year I stopped entering my daily food and exercise in Myfitnesspal- not because I had stopped eating healthily, but rather because I am a creature of habit and was eating a lot of the same foods every day and since I already had the calorie count of those foods in my head, I figured I would be fine.  For most of January, I was pretty consistent- however, in February I started to notice that I was not feeling the same in my clothes or that my body felt just a little bit different.   It was not that I had abandoned my healthy eating habits – I was still eating mostly clean and organic and nutritious foods- but rather that I was no longer measuring out my portion sizes or tracking the calories. Combine this with the fact that my birthday, my boyfriend’s birthday, Valentine’s Day, and my girls vacation with Lexy and her mom were all in February- let’s just say that it was not difficult for an extra 7 lbs to creep back on.  

I will be honest- at first this really bummed me out.  I love the feeling when the scale is going down – the sight of it going up is definitely not fun. My very first inclination was to fall back into old patterns- I would tell myself, “I will get on the scale next week after I have been back on track for a week.”  But if I have learned one thing during this weight loss journey (and in life in general), it is that ignoring the problem only makes  it worse- and I am bound and determined that I am going to be proactive and take care of these extra pounds NOW instead of LATER- because 5-7 lbs is a lot easier to deal with than 20! 

So, as tedious as it may be sometimes, I am going back to tracking- for the following reasons:

•  When I track, I am more diligent about measuring out my foods and sticking to portion sizes.  It is so easy to have an extra bowl of cereal, only to realize that you just wasted 600 calories on GRANOLA!
•  Knowing that I have to write down everything that I eat makes me think twice about all of the extra nibbles or handfuls of things- I am less likely to grab a handful of almonds if I know that I am going to have to go online and track those 110 calories.  Those small little bites or snacks add up fast! 
• When I am tracking, I am way more likely to ask myself whether I am really hungry or whether I just feel hungry because I am tired or stressed- because I know if I eat then I have to write it down!
• Tracking helps me feel like I am in control- that I have a plan that I am working towards and executing on- and I am much more relaxed and confident when I am working towards something than when things seem chaotic.

Both Lexy (lexylily) and I (carrie2139) use myfitnesspal- I think it is the easiest and most comprehensive calorie tracking system- and it is free! Feel free to follow us as we recommit to daily tracking- and if you use myfitnesspal, please leave us your username in the comments- that way we can be motivated by you as well!

Milestones

Thank you to all of our faithful readers for checking us out a few times a week and for sharing your stories with us.  Just last week Carrie received the statement to renew our domain name for another year.  How exciting!  We will run a 1 year anniversary contest in April, so be on the lookout for it. 

This marks our 100^th post.  We weren’t quite sure how this year would go with sharing of topics and getting regular posts written despite our hectic lives.  Neither of us are perfect and we have indulged when we shouldn’t have or skipped workouts that were scheduled.  But hopefully we can learn from that and from you!  From eye opening movies like “Fat Sick and Nearly Dead” to motivating books like The Skinny Rules and more failed pinterest recipes than I care to admit it’s been a year of learning & change.  I have put on some pounds and haven’t been as dedicated to my workouts as I need to be.  I have not sunk back to my Diet Coke obsession but am constantly battling my sugar addiction.  I need you all to keep me motivated and on track.  I have read the books, done the research and have seen my body transform and I don’t want to see any more of those pounds creep back on.  It’s a slippery slope and the more “crap” you eat the hungrier you are.  I was at an event today and really couldn’t avoid eating pizza, so I had 2 slices of Papa John’s thin crust with cheese.  It was over 450 calories and I was still starving!  I would have to eat pounds of vegetables before I would even get close to that 450 and I would be stuffed. 

I wanted this post to be a unique milestone, but sometimes you have to just keep plugging away and realize you are making small changes.  One way I will be forced to get back into the gym on a regular basis is that I started a new job as the Vice President of Financial Development for the YMCA of Greater OKC!  With our family membership we will have access to all kinds of Y amenities including a wellness program for employees with time off and cash incentives.  My Associate Director teaches multiple classes a week so I am sure I will have to check those out.  I have taken Body Pump, Spinning and Yoga before but I am intimidated by the thought of Zumba, and anyone who has seen me dance, or lack of dancing, may understand why. 

I hope this chart is as inspiring to you as it was to me.  Join me in dropping that extra tire, 2 year old, or even a newborn giraffe!

 

What milestones have you reached and how do you celebrate those achievements? 

Healthy Balance for Mom's

The Beautiful Sawyer Family

Carrie & I are excited to share another guest blogger, Peggy Stocks Sawyer.  We have known her for over 15 years.  We were all avid pen pals way before there was texting.  She's a frequent reader, commenter and recent winner of one of our contests.  She is a true Smart Sassy Sister and we are thrilled to welcome her to the family and share her insight with you. 

Being a mom is hard. Being a mom with a full-time job is harder. Being a full-time teacher mom who still tries to cook, clean, play with the family, run errands, and do everything for everyone else can feel next to impossible. When you’re so busy keeping everyone else afloat, it’s easy to let yourself slide…especially when it comes to fitness. I know because that is my story.

My son arrived seven weeks early and threw us all off. Ever since, he’s been calling the shots at my house. He first his spent two weeks in the hospital nursery, which meant my new mommy-schedule included the 30 minute drive to and from the hospital, multiple times each day. When we brought him home, it was hard to find the energy to get dressed, much less cook, clean and work out. I lived my life in three hour increments: nurse him, change him, snuggle him back to sleep, clean something, catch an hour of sleep; lather, rinse, repeat. As he got older, his schedule changed a bit, but I fell into the Mommy Trap. Mommy came last. Always.

As my pre-pregnancy clothes got tighter and tighter, I realized that in putting everyone ahead of myself, I’d been putting myself dead last. And you know what? Allowing myself a little “me” time is okay. The time I put into making myself a better person now will pay off when I’m able to run with my son instead of watching him from the sidelines. My son deserves more than a fat mom.

I’m a work in progress, but here are some tips I’ve discovered that have helped me to end the cycle of mommy guilt and realize that in putting myself first a bit, I’m really helping my family.

1.       Cook. I hate cooking; my husband, son and I are all picky eaters. And I’d rather spend the time after school playing with my little boy than prepping in the kitchen. But when we go out, it is expensive and I eat garbage. Cook simple, healthy meals. I have my meats frozen in marinades or seasonings, ready to go. I now have a monthly calendar with recipes and ingredient lists sorted for each week. I don’t always stick to it, but it helps me to stay a day ahead in my prep work, which in turn cuts down the time in my kitchen.

2.       Don’t complain that you don’t have time. As a mom, you never will. You have to make the time. Yes, it stinks. Yes, your day is longer than you’d ever dreamed of. But if you plan ahead and get your spouse to help you, then you can do it. I get up at 4:40 every morning, workout from 5-5:45, then come home to get me and my son ready. After school, I hit the gym again before picking up my son. Then, it’s back home for cooking/laundry/baby time. I’m usually in bed within an hour or so after the baby is. It took a while to adjust, but the payoff is worth it.

3.       Sleep. Do it. Get enough. If you’re tired and grumpy, you’re not a good mom, spouse, or employee. Being tired makes you more likely to binge, drink that soda, or forget to plan a healthy meal. That dust is going nowhere, your lesson plans will still be there in the morning. But for now, you need a healthy amount of sleep that makes you function better and makes your body more efficient.

4.       Go Groupon. Try something new! Groupon (or similar sites) is a great way to try something different for cheap. I got a 10-visit pass for hot yoga for $30—and I loved it! I got one for Tae Kwon Do--20 bucks for a $244 value package of a uniform and lessons—and after one lesson, I realized it’s not for me. But I’m only out $20! My next adventure is a $300 summer boot camp for which I paid $35. With Groupon, it’s fun, it’s inexpensive, and if you don’t like it, you’re not committed with an expensive long-term contract. It’s the perfect way to sample new fitness ideas!

5.       Ditch the guilt. Stop it. So what if your husband put the baby to bed three nights this week? He needs baby time, too. Who cares if you didn’t get the den dusted? It doesn’t make you less of a person because your end tables are dirty. If you have time for Facebook and Pinterest, you have time for a workout.

Trying to find a balance with my time, family, and fitness is not easy. It changes from week to week. But with a supportive husband, I am learning to make it work. My son will have a healthy mom, and he will learn to make healthy fitness and eating choices by watching me. I can definitely make time for that!

Meet Me in St. Louis

Last week Lexy and I traveled to St. Louis and when we were not busy in our Board meetings, we had a blast exploring the local attractions, shops and restaurants in the city.  Here is a recap of some of our favorites!

Blueberry Hill:  We were so excited that Blueberry Hill was open that we braved the snowstorm and headed there for lunch on Thursday.  Blueberry Hill is a St. Louis landmark filled with pop culture memorabilia and is the home of legendary Chuck Berry.  Lexy and I both got the Veggie Burger with Provel cheese (a St. Louis specialty) and it was delicious!

Lunch At Blueberry Hill!

Crown Candy Kitchen: Opened in 1913, Crown Candy Kitchen is St. Louis’ oldest soda fountain and when we stepped through the doors it felt like we had stepped back in time! I had the egg salad sandwich and Lexy had the grilled ham and cheese- and both of us had just a tiny shot glass sized portion of her mom’s chocolate shake.  While we were there we also got to experience our first food eating (or in this case drinking) contest!  Our new BFF Steve decided to try to conquer Crown Candy Kitchen’s Malt Challenge- if you drink all five malts in 30 minutes you get them all free and get your name on a plaque. According to the plaque, someone was able to accomplish this in under 3 minutes! Alas, despite Lexy and my spirited cheering, Steve was only able to get three malts down before he got sick and conceded defeat.   If Lexy and I felt sick and groggy and miserable from the extra sugar we ate over the weekend, I can only imagine how we would feel after 5 malts!!!!

Lexy and our new bestie Steve at Crown Candy Kitchen

Carrie and Steve (and 5 malts!)

City Museum: If you are even in St. Louis, you MUST visit the City Museum!!!  Seriously, I cannot tell you how many times Lexy and I looked at each other while we were running around the museum and said, “this is the best place EVER!” The museum is like an amazing giant playground- where you could climb, run, explore, hang, swing- there was even a 10 story slide!  I wish we had worn heart rate monitors because by the time we left, Lexy and I were exhausted and I can only imagine how many calories we burned- who says exercise can’t be fun? Due to the snow, we were not able to explore the outside or roof areas, but next time we are in St. Louis we will definitely be back!

Lexy in a spinning top chair at City Museum

Carrie climbing through the floor at  City Museum

Green Bean: While Lexy and I did try to eat relatively healthy while in St. Louis, we did indulge in some local sweet treats (how can you go to St. Louis and not try gooey butter cake?) By the end of the weekend our bodies were rebelling about the extra processed food and sugar- we both had headaches, felt lethargic, and just gross! Luckily, we found Green Bean for dinner on Saturday night- and their healthy salads made with fresh, local ingredients were just the cure.  I had the Cobb-out salad and Lexy had the Pueblito- and honestly I cannot tell you how amazing the salad tasted- my body was definitely thankful to actually be eating something that was providing nutrients!

Ordering some healthy food at Green Bean!

Lexy's mom Carol insisted that power shopping was a sport, however, just to be safe I did fit in two runs at the hotel fitness center. Let me tell you it was really hard to get out of my warm bed (Lexy can confirm that I was not the happiest of campers waking up to run;) , but I felt so much more refreshed from running than I would have staying in bed for an extra 30 minutes.

Our next board meeting will be in the Oakland/San Francisco area in July- does anyone have any suggestions of healthy restaurants or must see/do sights that we should explore?