For those that haven’t yet joined, there is still time. Just go here to get started. This is a great way to increase fruit and veggie intake without feeling intimidated by the fancy juicing process.
I’m so excited I started playing around already… Here’s a picture of the smoothie I made yesterday and boy was it tasty!
1 Hass avocado
1 small mango
2 handfuls of blueberries
1 handful strawberries
2 cups of spinach
splash of pineapple juice
1 cup almond milk
1 scoop vanilla whey protein
Add ice and blend. 🙂
The good news about this post is that this recipe is another simple but yet delicious one. The bad news is that I can’t remember the website where I got the original recipe from. I made a few changes to it making it more my style. The best part, it was hubby approved. 😉
1 lean pork tenderloin
1 carrot, chopped (I used a small package of rainbow carrots)
2 medium red onion, chopped
6 small potatoes (I used 3 medium sweet potatoes)
1/4 cup chicken broth (I used vegetable broth)
1 tbsp olive oil
4 cloves garlic, minced
Salt and pepper to taste
1 rosemary sprig
Pre-heat oven to 325F
Rub pork with salt, pepper and garlic, place in pan. Place carrots, red onions and sweet potatoes in pan. Pour broth and olive oil over the contents of the pan. Top with rosemary sprig and cover with tin foil.
Place in oven for one hour covered. Take out from oven and rotate vegetables and baste pork. Cover and place in oven for one additional hour. Remove from oven and remove foil. Place back in oven for 30 minutes. Remove and let set form 5 minutes.
I discovered this brilliant breakfast idea online but can’t remember the website. 😦
The best part is that you can make this ahead of time and in the morning just grab and go! I have been having this breakfast after my weekday 2 hour rides. Give it a try and dare to make substitutions with your favorite fruits.
I didn’t measure precisely but I believe I used the following:
1/4 cup old fashioned oats (not instant)
2 tsp of Hemp seeds
2 tsp of Chia seeds
2 tbp of Almond butter
1 very ripe banana
*optiona: add honey to taste
Mix dry ingredients first and then add wet ingredients. Mix well and add in the banana. Refrigerate over night. Next morning, grab and eat!
Lately I’ve been too quiet and this is the reason…. Miami Man Triathlon.
For the past few weeks I’ve concentrated on the last details of training, taking care if minimal injuries and keeping my nerves under control. This Sunday I will do my first half Iron distance triathlon.
I would like to talk about goals in terms of time but I will refrain from that. This will be my first time doing 1.2 mile swim, 56 mile bike and 13.1 mile run all together. My plan is to finish that race knowing that I gave it my all. That’s one of the things I enjoy so much about endurance sports, just the adrenaline rush you get to push your body that becomes addictive. So I will do just that and have fun along the way.
I can’t wait till Sunday cause”I’m doing the Zoo!”
Three down and one to go! My next challenge is the Miami Man Half Iron Distance. I continue to train pretty hard and this month is the toughest one yet. I hope to survive and hope that this Miami weather gives us a break from the heat, rain and high humidity. Just last weekend I completed my first double brick which was an hour and 15 minute bike, than an hour run x 2! I have a feeling will be doing more of these and it won’t get any easier.
Here’s what my next race consists of.
On November 11, 2012.
Distance: 1.2 Miles
The swim will take place in Larry and Penny’s crystal clear lake. The swim portion is open all summer long for swimming. Participants will start on the North side of the beach and swim a .6 mile loop clockwise around the lake
Distance: 56 Miles
The bike ride will go through farmland areas of unincorporated Miami-Dade county (the Redlands).
Distance: 13.1 Miles
The first mile includes paved road and some hard packed dirt road that takes you through the back gate into Zoo Miami where you will run by various zoo animal exhibits.
At that point the run course goes down and back the beautiful palm tree-lined Zoo Miami main entrance, then re-enters the Zoo at about the 4 mile mark for more animal exhibits. The run then goes through non-public areas of the zoo to another back entrance to Larry and Penny Park and from that point back to the finish area.
I’m happy to report that I completed Escape to Miami Olympic triathlon!
Weather was not too promising on the days before the race, especially the day before when we had to do bike drop off at the race site. Most of us had to leave their bikes covered and hope for the best.
The day came and we were all hoping for no rain. As we got on the ferry we felt a drizzle but nothing more than that. It was a great event and I truly enjoyed. Jumping from the ferry into open water at night time since sunrise in Miami is closer to 7:00 am these days definitely made it interesting but fun. I would totally recommend this race and the Olympic distance is the way to go!
I’m very excited and a little nervous about this Sunday’s race. I will be participating in the Olympic distance Escape to Miami Triathlon.
Here’s what I’ll be doing…
Swim Course (1.5 KM/0.9 Miles)
Starts on Escape Island (from where your ferry will drop you off) and heads back to Miami in the open waters of Biscayne Bay north of the Venetian and MacArthur Causeways. Land ashore at Margaret Pace Park and head to the transition.
Bike Course (40 KM/24.8 Miles)
The bike course takes you over the bay on a straightaway into Miami Beach using the Julia Tuttle Causeway. The two lap course provides you with a challenge as you climb the causeway while remaining within view of Escape Island. This portion of the course requires participants to climb the causeway’s bridges eight times and will favor those riders who’ve integrated multiple short climbs into their cycling workouts, so train accordingly! The course also passes through Miami’s revamped Wynwood Design District and past some of Miami Beach’s well known mansions along Alton Road.
Run Course (10 KM/6.2 Miles)
The course takes you past the The Adrienne Arsht Center and Miami Herald buildings, two of Miami’s signature architectural landmarks. You then begin the climb over the MacArthur Causeway, running along cruise ship row and Hibiscus & Palm Islands. You’ll make your turn around at Star Island, home of Miami’s rich and famous. As you complete your run back over the bridge, you will have one last glimpse off to your right of where it all started, Escape Island.
Wish me luck!!
Yesterday I participated in a sprint triathlon that’s part of a 4 race series. This is my third year participating and my improvements are really starting to show. This year I only did two events; one in June and the other yesterday. I’ve trained hard since the race in June and it shows. Take a look at my times for both events.
1⁄4 Mile Swim-10 Mile Bike- 3.1 Mile Run
I was focused and I was ready to push myself. Improving eight minutes on my sprint time only gets me more motivated to keep working hard. My next races won’t be this short and I have some serious training to do….
Next on my list for this year are Escape to Miami Olympic distance and Miami Man Half Iron distance!!!
This past weekend I was lucky to be able to take part on Reaction’s tri camp in Clermont, Fl.
We were all so excited that us girls even got our nails camp ready!
All I can say about that weekend is wow! The rolling hills were never-ending.
We rode the famous Sugarloaf climb which is a half mile climb and it was no joke!
We would stop on a house on top of the hill where the owners are gracious enough to put out water for all the riders to refill their bottles. It was our half way meet up point.
On Saturday we rode from 2.5 (30 miles) and some rode 3+ hours and ran 20-30 minutes after. In the afternoon we went to the National training center where we did our swim session for an hour and 15 minutes.
On Sunday we rode 3 hours (41 miles), some 4 and ran 15-20 minutes after. It was a weekend of hard work but very beneficial as we don’t have any hills here in Miami, Fl. I can definitely see why so many people from the surrounding areas travel to Clermont to train on those hills.
Sorry I haven’t been posting as often lately but I do have a few updates to tell you about throughout the week.
I’ll start with the most exciting one for me. My new bike!!!!!!!!!! Last week for my birthday present I upgraded my very basic road bike to triathlon bike. I was very excited but somewhat nervous due to the new position of the bike. I went out last Sunday for my first ride on it and did close to 60 miles. I was so happy with it!!! I tend to have back pain and didn’t feel a thing on it. I rode on it all weekend feeling great (but that’s my next post ;-)).
I get to test it out on a sprint race this Sunday. 🙂