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Listening to My Body and Realizing It’s Okay to Say No

say no

Happy Sunday!

I rarely blog on a Sunday but I wanted to stop by with a quick post as I think it’s a relevant topic for many readers.

So often, we push ourselves harder than we realize. Whether it’s through work, exercise, volunteering, or personal commitments, we find ourselves exhausted on a daily basis.

This morning, when the alarm went off at 6:30 AM Bo and I both stepped out of bed in a state of exhaustion. Our muscles hurt from seven hours of yard work yesterday which included laying sod, shoveling rocks and moving large pavers. Our eyes were heavy with sleep as the night unexpectedly didn’t end until midnight after a spontaneous grilled dinner and movie night with Russell and Meg.

japan day

Instead of forcing ourselves to get ready and head to the Upper East Side for the 8 AM New York Road Runners race, I turned off the alarm and we each slept for four more hours until the sun woke us up at 10:40. When I woke up, I was in a state of shock as I rarely sleep this late even when sick. I immediately felt a pang of guilt for missing the race we signed up for and shared with blog readers that we were doing. As I scrolled Instagram and Facebook I saw friends finishing long runs, half marathons and workouts.  Luckily, I took a step back and put things in perspective:

  • The money that we paid for the race still went to a good cause.
  • I’ve worked out for the past eight days straight including last Sunday’s half marathon.
  • If I want a chance to run the NYRR Brooklyn Half Marathon in two weeks, I need to give my hamstring a rest from running.
  • Some days, spending hours in your back yard enjoying the fresh air and sunshine is more gratifying than any race or workout.
  • Our bodies often know best if we can take the time to listen.

I don’t write this post to make excuses for why we slept through this morning’s race. Instead, I want to share with you all that like each of you, I am human and I rarely pause to listen to my body and I constantly over commit. This Summer, in an effort to ensure I have time to enjoy lazy Summer evenings with friends, sunny days at the beach and quality time doing the things I love, I am going to think twice before saying yes to things.

Humorously enough, I wrote a blog post similar to this almost a year ago. I guess it was time to have a little reminder today.

 

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Friday Favorites – May 6, 2016

ready set friday
Ready, set, let’s run into the weekend!

Who else is ready to sprint towards the bar? Oh wait, just me? I’m ready for a glass of wine or two or three. After a busy week I’m ready to stay put here in Brooklyn this weekend.  Tonight we are meeting a few friends for happy hour drinks followed by dinner. Tomorrow, if the rain in New York ever ends, we are going to lay sod and plant more flowers. If the rain continues, we will head to the movie theater for popcorn and a matinee date. On the fitness front, we are going to run both Saturday and Sunday though they will be shorter runs due to a hamstring strain. Anyone else running the NYRR Japan Day run on Sunday?  Oh, and since I am flying to Cincinnati for work first thing Monday morning before flying directly to Savannah on Wednesday night for the wedding festivities, I need to plan all my outfits for the four days of festivities and pack.

So since there is very little time between now and happy hour, let’s dive into this week’s edition of Friday Favorites, including recipes, articles, posts and other things that caught my eye this week.

  • Thankfully, I haven’t had many injuries during my ten years of running. But, once again, the team at Finish Line Physical Therapy are basically angels for runners and other athletes who are injured or looking for preventative care. I’ve been in twice so far and am amazed with their facility, the technology that reminds me to do my exercises each day and the one on one attention I receive from Alison during each session.
  • This candle has filled my home office with a hint of Spring this week even though the weather has been nothing but gloomy, cold rain.
  • Any weekend that I’m not traveling I have this innate desire to bake. These healthier blueberry muffins are topping this weekend’s list though I think I may have to balance things out by also baking these Levain Bakery copy cat cookies.
  •  Two days later I am still dreaming about the delicious, healthy Indian food I enjoyed with Zoe at Inday. The flavor combination that they brought together in one simple bowl was unlike anything I’ve had before – pineapple cilantro chutney, cauliflower rice, bok choy and turkey masala. Unlike other healthy hot spots in the city, the restaurant is large enough to sit and enjoy dinner or lunch with a friend but service is fast and the food is reasonably priced.
  •  I love the science and research behind The Biggest Loser article but I sure as hell hope it doesn’t deter people from getting healthy. Yes things changed for these people after the show but let’s not forget that they were in extreme conditions. Most people don’t exercise for hours per day unless they are professional athletes.
  • Did you see this great 5-minute workout video that one of my favorite Fhitting Room trainers, Emily Cook Harris collaborated on with Well+Good and Athleta? Talk about a power team! This workout is perfect for all fitness levels and can be done anywhere! I pinned this to my workout board on Pinterest so I can reference it this week when I’m traveling!
  • My new favorite snack this week is an update on an old favorite. Instead of just dipping apple slices into almond butter, I core the apple, fan the slices on a plate, drizzle some melted almond butter on top, sprinkle with a bit of granola and then eat with a knife and fork. Something about using a knife and fork allows me to slow down, even if just for a few minutes, and enjoy the late afternoon snack while sipping a cup of green tea.
  • Based on every race I’ve done lately and the thousands of runners surrounding me, I certainly didn’t think the running boom ” died .

How about you? What are you loving this week?

Disclaimer: This post is not sponsored and instead is a list of the things of my favorite things this week. As normal, it includes lots of beauty and fashion items which means there are a few affiliate links via ShopStyle. It takes time and money to maintain a blog so I thank you for the support and few cents that come from clicking through the links!

 

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Raspberry Power Smoothie Recipe

super smoothie pic
As soon as I get home from a tough, early morning workout I walk directly to the kitchen and make two things as quickly as possible – hot coffee and a cold smoothie. This power couple helps get me going after an exhausting class and ensures that by the time I sit down at my desk upstairs, I’m energized for a great day.

There are a few key ingredients in this smoothie and 99% of the smoothies I whip up each morning:

  • Protein powder
  • Chia seeds – These little seeds add Omega-3s, fiber, protein and antioxidants to your smoothie.
  • Ground flax seed – This ground seed is a good source of Omega-3s, fiber and essential fatty acids while adding a rich, nutty flavor.
  • Acai powder – This acai powder captures all the benefits of the super fruit but in the easy to use powder form.
  • Superfruit antioxidant mix – Just a teaspoon provides you with 40% of your Vitamin A for the day!
  • Xanthan Gum  – This powder is a simple way to thicken your smoothie and a 1/2 teaspoon is only 15 calories but 4 grams of fiber!

These ingredients are what I call lean, mean fighting machines. They add flavor, density and nutrients to the smoothie without adding unnecessary sugar and calories. Regardless the flavor smoothie I make, these are part of the recipe 99% of the time. If you haven’t tried Vega’s Sport Performance Protein Powder then you are seriously missing out.  Each scoop is 150 calories but packs in 30 grams of protein and 6 grams of BCAAs, making this the perfect base for your post-workout smoothie.  Even though it is a thick, healthy powder it blends smoother than most protein powders we have used previously and it is completely plant based and soy free!

After enjoying the same smoothie four times in one week, I knew it was too delicious not to share with you guys. This pink power house is filled with protein, fiber, vitamins and nutrients to help keep you satiated all morning long while also helping rebuild those tired muscles. It’s made with simple, healthy ingredients and the refreshing flavor will keep you cool all Summer long.

Raspberry Power Smoothie

Here’s what you’ll need for this bowl or glass of goodness, depending on whether you like to sip or spoon your breakfast.

Raspberry Super Smoothie

  • 1/2 scoop Vanilla Vega Sport Performance Protein Powder
  • 1 frozen banana, cut into chunks
  • 1/2 cup raspberries
  • 1/2 cup of unsweetened almond milk
  • 1 tablespoon ground flax seed
  • 1/2 tablespoon chia seeds
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon Super Fruit Antioxidant Smoothie Powder
  • 1/2 teaspoon Xanthan Gum
  • 1/2 teaspoon Cinnamon
  • 1/2 teaspoon Acai powder

Optional Topping

  • unsweetened coconut flakes
  • goji berries
  • drizzled almond butter  (Trader Joe’s Creamy is my favorite!)
  • sprinkle of your favorite granola (I love Purely Elizabeth and Blissful Eats)

Directions

  1. Combine all ingredients in your blender and blend until smooth.
  2. Pour into bowl or cup then top with the optional toppings.

Your turn: What’s your favorite smoothie combination?

This is not a sponsored post but does contain affiliate links to some of my favorite products. 

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