Watermelon Salad

Here’s a delicious and refreshing recipe for the hot summer days. Best part- it’s so easy to put together!

Ingredients

1 watermelon – cut in cubes
1/2 bunch of mint
1/2 red onion- diced or sliced
2- limes
Feta cheese
Optional: salt and pepper

Method

Toss everything together and serve! Enjoy.

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Save the leftovers and it was a nice snack paired with some hummus.

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Quinoa Casserole

Quinoa is a great complex carb to have but the taste is very plain. I stumbled upon a website called 86 lemons that has this great recipe for a quinoa casserole.

Check it out, it was pretty delicious!

I followed the recipe as is, with the only exception of using chickpeas instead of beans. I was also very excited of using fresh organic white corn (which I roasted in the oven first) and fresh parsley from my herb garden. This was a great side for any protein. Enjoy!

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Blackened Chicken

Here’s another way to cook your chicken. A simple but yet very tasty recipe I found at Paleo Table.

Ingredients

2 Tbsp- smoked paprika
2 tsp- chili powder
1 tsp- ground cayenne pepper
1 tsp- ground coriander
1/2 tsp- sea salt
1 tsp- oregano
1 tsp- garlic powder
1 Tbsp- bacon fat, olive oil, or coconut oil (I used coconut oil)
4 – boneless, skinless chicken breasts (I used 6 chicken cutlets)

Method

– Preheat oven to 400ΒΊ F.
– Mix spices together.
– Dredge chicken in spices.
– Melt fat of choice in a large skillet over medium-high heat.
– Saute chicken for 3 minutes on each side.
– Transfer to a shallow pan and finish cooking in oven for 5 to 10 minutes or until cooked through.

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Protein Jello

Having a sweet tooth inspires me to look for different ways to have some sort of treat without deviating too far from my eating habits. So after getting some ideas from an online search I decided to try this…

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What is it you ask? Sugar free jello with whey protein powder. I chose strawberry and banana flavor but feel free to experiment with different ones. All you have to do is follow directions on the jello box and at the end add your protein powder. Here I mixed 2 scoops of protein powder with 1 packet of jello but that may be too much and left it tasting a bit too concentrated. Start off by mixing 1 packet of jello with 1 scoop of protein.

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You can pair this with fruit or in my case I added some Greek yogurt. It reminded me that as a kid I would mix my jello with ice cream…. Those were the good old days. πŸ˜‰

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Miami Man Half Iron Triathlon

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!”

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My Next Challenge

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.

SWIM
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

BIKE
Distance: 56 Miles
The bike ride will go through farmland areas of unincorporated Miami-Dade county (the Redlands).

RUN
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 Did It, I Escaped To Miami!

I’m happy to report that I completed Escape to Miami Olympic triathlon!

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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.

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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!

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Mack Cycle Trilogy 8-19-12

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

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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!!!

Got Legs?

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!

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All I can say about that weekend is wow! The rolling hills were never-ending.

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We rode the famous Sugarloaf climb which is a half mile climb and it was no joke!

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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.

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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.

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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.

Let The Fun Begin!

Although my triathlon season started back in April when I completed Nautica South Beach Triathlon, now it’s when it gets good! This Sunday I will be doing a sprint tri from the Trilogy series. From then on I will be participating in a triathlon every other month up until November.

The plan: Continue with swimming 2-3 times a week. Boot camp 2-3 times a week (this is where I do most of my running and cross training). Ride 2-3 times a week.

I’m excited about this Sunday’s race because it’s nice and short. I have also done it in the past so I can compare and see if my times have improved. My toughest part is the bike. I don’t put in as much time as I should so I’m realistic about what I can do. Even though I’m not a fast swimmer, I’m comfortable in the water and don’t freak out like I used. It’s really hot here in Miami and weather plays a big role when racing. Hydration and optimal eating habits are a must days before a race. Let’s see how it goes…

Ohh, almost forgot! One of the reasons I’m looking forward to this race so much is because I get to do it with my training partner who has joined my triathlon adventures. So excited! πŸ™‚

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