75 and sunny

Posted: January 15, 2012 in travel, workouts

It’s 7 degrees here in Boston. And I haven’t put on a jacket the entire time I’ve been here.  Think I have super-human warming powers?  Nope.  My work is connected to my hotel and I haven’t been outside in three days.  🙂 I don’t think I’ve ever felt 7 degrees.  I’m tempted to peek outside just to see what it feels like….but then again…it’s 75 and sunny in my room.  Why mess with perfection warmth?

Thumbs up for heat! (I have a creepy thumb!)

Last night I tackled a hotel gym full body workout.

The gym was pretty quiet, so I was able to hop from machine to machine in a super-set fashion.  If your gym is busier you can change up some of the moves to dumbbell exercises that work the same muscle group.

Superset #1 x 2
Leg Extension Machine
15
75lbs
Leg Curl Machine
15
70lbs
Shoulder Press Machine
12
30lbs
Bench step up with lateral DB raise
12 each leg
12lb DB, 10lb DB
Superset #2 x 2
Straight legged deadlift w dumbbells
15
25lb DB
Flat DB chest press on bench
12
25lb DB
DB single arm row
12 each arm
25lb DB
DB reverse fly
12,10
10lb DB
Superset #3 x 2
Lat Pulldown Machine
12
60lbs
Tricep dips off bench
15
Double hammer curl
10
15lb DB, 10lb DB
Abs x2
Stability ball situps – hands behind head
25
Stability Ball Jackknife
15

You do each “superset” all the way through and then repeat.  If you have any questions about the exercises just comment and I can elaborate or you can catch me on Twitter.  The ab jackknife if a great move to work your lower abs.
source
Last night I decided against room service and went the takeout/delivery route.  Good call! It saved me money and I ended up with leftovers to eat today.  I ordered teriyaki chicken with brown rice and added steamed broccoli.
Today also happens to be Sunday so I have some meal planning to do.  Do you plan your meals ahead?  I’m mentally planning and I’ll do the real thing on the plane tonight.
AND….my first vlog debuts tomorrow!  🙂 Exciting!

Do you cut coupons or plan your meals on Sunday?

Love and big lifts,
Carissa & Kyle

Room Service

Posted: January 13, 2012 in motivation

When I travel for work I do something must coupon clippers don’t…I order room service.  Almost every trip.  It’s my guilty/healthy pleasure.  I order it and I messily eat on the bed usually watching reality TV. 
Miss America is on tomorrow night and I can’t wait to order!
I have oatmeal made in my coffee pot for breakfast and tuna and crackers for lunch.  My dinner may be subject to an 18% service charge but it is always packed with nutrients.
Tonight I ordered salmon with asparagus and broccoli rabe.

She offered me mushroom risotto and I was this close to taking that creamy goodness…but…in reality I love both of those green veggies too much to ever pick just one so I picked two and sent the carbs to the curb.
Do you ever eat room service?


The rest of my night was spent wasting time online in Pinterest (thanks Megano!).  
Here are some some motivational gems I found.
Enjoy!



I hope those words help inspire you to do something fit tomorrow!
And try not to be jealous of my rock star Friday night!


Love and totally driven,
Carissa & Kyle

Shipping up to Boston

Posted: January 13, 2012 in travel

I’m shipping up to Boston! <insert Dropkick Murphys> Hello New England!
Travel used to be a big part of my job, however I travel much less these days.  I like being home, I like my kitchen, my gym, my trainer.
Traveling on vacation is awesome.  Traveling for work is always slightly more cumbersome.  For me it’s all about preparation.  I try to pack as much food and healthy snacks as I can to save money and calories.  Being healthy is all about the preparation!
Yup – TSA agent took this pic for my blog!
Last night I put a whole chicken in the crockpot with some lemons and onions.  It took on a wonderful citrus flavor and literally “fell” off the bones when we ate it.  That gave us an easy dinner and a pile of leftovers for today.  People always give me weird looks when I start pulling roasted chicken, red potatoes, and bell peppers out of my bag! What…..you don’t travel like this?  Well I’m telling you that you should! Being healthy is the bees knees!
Random fact – I also always travel with a blanket. I am miserable if cold on a plane!
I have a whole post on travel fit tips so take a look if ya like!
Today was really a jam-packed day.  This morning I had a mid-term in my Lifecycle nutrition class and I am anxiously awaiting my grade.  Quick tell me the main treatment goal of someone with polycystic ovary syndrome?
After class I surprised Kyle with an impromptu Whole Foods picnic lunch! (check out our last Whole Foods date here) 
I was selfishly trying to cram in nutrients before my trip and sneak some kisses for the road.  I had a salad bar plate of Garlicky kale, New Orleans beans, oil free lentils and quinoa, and a side of curried chicken salad.  Kyle had 2 pieces of pizza!  Hey – the guys eats eggs non-stop when I’m gone so I figure I’d give him a treat!  Pizza = amazing! I need to get my ankle back to running full force so I can enjoy a post-run pizza party!
Off to the airport!

Love and jet lag,

Carissa & Kyle

FitFluential Ambassador

Posted: January 12, 2012 in fitfluential, milestones

I have great news to share today!  I was selected as a FitFluential Ambassador!  

Go me!

Get pumped, do a dance!  Weeeeee!

According to their website Fitfluential is: 
FitFluential is a growing family of fitness fanatics spreading a positive healthy message year-round. Fitfluential is Fitness Found.
I am happy to join a nationwide group of fitness enthusiasts spreading the word about a healthy, fit lifestyle through social media all while promoting and educating others on how to achieve their healthy balance. In addition to spreading the word about fitness, Fitfluential will be matching me with healthy brands that match my vision and that of my readers (you!). Look for some great partnerships, knowledge, and giveaways to come your way.
I also want to give a huge thank you to FitFluential for selecting me for this honor!  It’s kind of a big deal!

A few months ago I wrote a post called “What is healthy living?”  I encourage you to check it out if you’re a new reader.
To Kyle & I, fitness is about more then what size pants you wear or how much you can bench press.  Yes, those things can be indicators of progress, BUT I think the true marker of fitness is how you FEEL!

I love the energy that comes from working out and eating right.  
I love feeling proud about the things my body can accomplish.
I love knowing that I’m treating my body right and extending the quality of my life.
Fitness is not a “one size fits all” condition.  Fitness is different to everyone and it’s the journey to your personal physical, mental, and emotional fitness that is so meaningful.
I love being FIT!


What do you love about fitness?


Love and ambassadorship,
Carissa & Kyle

Also of possible interest- my post on my proudest fitness moments.

WIAW – Disney Marathon

Posted: January 11, 2012 in races, wiaw

Thanks for all the great feedback on my Disney Marathon announcer post! It is a long day, but all the runners make it fun! Isn’t fitness awesome? 🙂

I decided to use the marathon to put a fun spin on this week’s What I Ate Wednesday post.


It’s hard enough to plan and eat healthy on a regular day…but how about when you’re up at 1am and working through 2pm?
The folks at Disney are great and provide us food, however it’s a lot of carb-heavy snacks.  Through my years at the marathon, I’ve found that if I munch too much on processed snacks then I feel even more tired.  Insulin spike anyone?
This year I tried to pack healthy, nutritious snacks, stay hydrated, and eat at regular intervals.

Here’s a look at a Disney dining day:
Breakfast – 3am – Whole wheat bagel + PB + blueberries + coffee. Wouldn’t you know that I forgot to take a picture?  It’s 3am…forgive me.
Snack 1 – 6am – Muscle Milk 100 calorie shake (I took this pic late after the drink was long gone…hence why it’s so sunny)

Snack 2 – 730am – Honey Nut Chex + apricots

Lunch – 10am – Veggie omelet + potatoes + fruit from the VIP tent. That was a seriously good omelet.

Snack 3 – 1230pm – Low sodium V8 + yellow bell pepper + H20

Lunch #2 – Lasagna + roasted broccoli.
Whenever I have a really busy time coming up I try to make a meal that will have lots of leftovers that I won’t mind eating. My skinny turkey lasagna fits that bill perfectly.

3pm-6pm – Coma like sleep
Dinner -730pm – Carnitas de pollo + ranchero beans + chips

I tried to be healthy all day, however I wanted to get out of the house and enjoy a meal with my husband.  I was in no condition to head to any place nice and we have a pretty good Mexican restaurant by us.  Ole! Ironically one of our other announcers was there too!
We also got to watch Tebow’s amazing OT touchdown against the Steelers.  Wow!
I came home with a full belly and was in bed my 930pm.  What a weekend!

I have one more Disney Marathon post to do…a video blog! Check back Friday!

Do you keep up your healthy habits when you’re busy?

Love and early birds,
Carissa & Kyle

Are you one of the 50,000+ runners who crossed a finish line this weekend at Disney?
If so, congrats! I hope you and your family had a wonderful time!
For those of you who don’t know I am a race announcer and I had the honor of announcing at the Disney Marathon weekend.  This is my 8th time announcing the big event!  Wow! I am one of four great announcers who work together to celebrate the runners during the weekend – Creigh Kelley, Rudy Novotny, and John Pelkey also share time on the mic.

I often talk to runners about their races and they say they’ve raced Disney….so I say, “I was there.  I’m one of the announcers.”  Then they stare at me with a blank look on their face with no memory of every seeing (or hearing) me.  It’s okay.  I get it..it’s not like you have a massive athletic feat ahead of you….however…I just thought I’d put together a post about us announcers and maybe you can give us a listen next time!


Here’s a breakdown of a typical day as a Walt Disney World announcer.
Wake up by 12:45am, in the car by 1:15, and in the Epcot parking lot by 2am.

Script review at 2am

 Start line rehearsal at 3am.

Start line show starts at 4:50am.

This year for the start line I handled several VIP interviews.  For the half I interviewed Trista & Ryan from The Bachelorette.  She was SO nice and gorgeous at 4am. They were honestly really cute together.

Trista & Ryan

I also interviewed Ethan Zohn and Jenna Morasca both winners of Survivor.  They ran the Princess Half in February and I interviewed them there too.  It was a bittersweet moment.  Ethan was diagnosed with cancer previously and was in remission in February 2011, however a recent scan found the cancer had returned to his chest.  This was his last public appearance before he starts chemo again.  He had a GREAT positive attitude and I encourage all of you to send prayers and good thoughts his way.

For Sunday’s full marathon I interviewed a principal from Pennsylvania who encouraged each student in her school to read 26 books in honor of her first marathon.  Overall 18,000 books were read!
Finally I interviewed an Orlando woman for runs with the Leukemia & Lymphoma Society.  I could write a whole post on LLS (and I probably will), however I encourage to look at their site and see how you can get involved. 
Liz ran with LLS in 2009 at Disney and had no idea that soon after her Mom would be diagnosed with a blood cancer.  She spoke about how much LLS helped her family and her mom.  Sadly, her Mom passed away and she was running the Goofy Challenge (13.1 Saturday & 26.2 on Sunday – 39.3 miles) in honor of her Mom’s 38 days of Chemo.  It was very emotional and makes you remember to never take a day for granted.
After the fireworks and the runners start all 4 of us announcers head over to the finish line.

Kids races

For the half marathon we will call out runners for about 4 hours and around 7 1/2 hours for the full.  

Creigh Kelley interviewing marathon winner Fredison Costa
Video feed of runners at Cinderella Castle

We have a computer screen that the runner’s name pops up on about 30 feet from the finish and we try to recognize and encourage as many runners as we can.

After the 6th hour on full marathon we are all a little hoarse and slap happy, but if the runners can keep on chugging then so can we! Go Go Go!

It is an exhausting weekend but one I enjoy so much.  You are in the happiest place on Earth surrounded by people achieving their personal goals! 
Later this month I’ll be heading to DisneyLand in California to announce the inaugural Tinkerbell Half Marathon too!
Check back for more WDW Marathon posts this week.  I have a marathon What I Ate Wednesday coming and a video blog (once I get it edited) of parts of the weekend. Also if you are interested in starting running I am happy to give you advice on training.


Have you ever run a Disney race?  What did you think?


Love and mouse ears, 
Carissa & Kyle

It’s random

Posted: January 6, 2012 in races

Do you ever have a whole lot of random you want to say?  Well I do today. So bring it on!


First of all a big hello to any of Julie’s awesome readers who have clicked over to my blog.  I was added to her blog roll today and I consider it a huge honor! Her blog was the first to ever hook me and helped me decided to become a blogger too.  Plus, she’s super nice and all that jazz!  Thanks Julie!


Secondly….two words…spaghetti squash! Have you made it?  You HAVE to! I posted a blog about it a while ago.  It’s so easy and really, honestly, truly, without a doubt makes a fantastic pasta substitute. Throw some marinara sauce on there and it has all the Italian comfort you’re looking for. My sister-in-law finally made it this week and she’s hooked.

Thirdy, Target had Christmas goodies on sale for 90%!  I limped so quickly over on my bum ankle to check them out! I was giddy! I got wrapping paper, bags, tissue paper, and some cute Christmas signs for about $4.  Score!

And finally, it’s about 530pm and I’m going to bed.  We are in the midst of the Walt Disney Marathon Weekend. As you may or may not know I am a race announcer and this will be my 8th time hosting the Disney World Marathon weekend!  
I’m very excited because I have been told I will be interviewing Trista & Ryan from The Bachelorette! I hope I can get a pic! 
Also for those on your running I will not be on the starting stage after my interviews as I am heading to the finish.  If one of us doesn’t leave before the runners we get trapped and miss the winner!  BUT I will be at the finish to cheer you on! Tweet me your expected finish time and corral and I will do my best to workout a VERY special shout out!


Today was the 1st day of kids races.  Cute overload x 1000.  Picture 3,000 kids and their families beaming with pride.  It’s a good time. Tony Horton of P90X also hosted the warm up…I didn’t tell him that my husband was a better trainer 🙂

I hope to have some great posts from the weekend and maybe a video blog.  We’ll see at 2am!


Love and mouse ears,
Carissa & Kyle

Fitness, health, the quest to feeling all over awesome is a daily journey.
It’s hard to wake up one day on Janurary 1 and be totally transformed.
It takes hard work, focus, resiliency during set backs, and baby steps!

This week I decided to throw out 5 baby steps towards a healthier you.  Try one out, try all five…give me some feedback and let’s see how you feel! Hopefully it’s all over awesome!

5 steps towards a better you:
1. Eat 3 servings of fruits and vegetables 5 days for a week.
2. Workout for 30 minutes, 3 times a week.
3. Focus on eating 20g of fiber a day. (think beans, Kashi cereal, apples, pears, raspberries)
4. Spend 10 minutes a day doing something relaxing you enjoy.
5. Do 1 chore you have been “putting off”.

Good luck and here’s to a great 2012!
Also take a look at some of my past monthly goal posts for some extra mo-jo.
Get your Goal on
Stomp out stress

Today was my last day off in what will be a very busy spell.  I slept in until 9am and hit the gym for another “easy on the ankle” workout.
Once home I’ve been cleaning, cooking up 2 batches of spaghetti sauce for dinner, and getting back into study mode.
I also took my new bike for a 2.5 mile spin. According to healthstatus.com I burned about 119 calories on the bike. My ankle felt okay and I’m thinking of trying a run on Monday.

Let me know how you do on those 5 goals above!  Any day is a great day to be…what???? AWESOME! Oh yeah!

Love and looking forward,
Carissa & Kyle

Well hello there WIAW!  I’ve missed you and your food chronicles!

This week I bring back WIAW with a tale of two meals.  One healthy, one indulgent, one holiday, one any day, and both delicious!
The first is my very FAVORITE meal of the entire year: my Mom’s Christmas breakfast!  I get excited and emotional just thinking about it.  I traveled to Virginia after Christmas this year, however I still enjoyed this most special of breakfasts on the 27th.  It never made the blog and I just couldn’t let that happen!

We all have special Christmas traditions that mean the most to us and this is mine.  I don’t remember when this breakfast officially became “Christmas breakfast” but it’s been about 15 years. The only change is that coffee replaced the chocolate milk with whipped cream of my youth.  Although I wouldn’t begrudge the return of some whipped fat on my latte!

Christmas breakfast means Grands biscuits with salty, Southern red eye ham, and sharp cheddar cheese.  Ah AWESOME! 

My Mom also makes baked apples the night before, usually on Christmas Eve.  She dices up red & green apples and cooks them down in butter and loads of cinnamon.  Kiwi is always enjoyed on Christmas am too.  Don’t ask why – it’s just tradition and you don’t mess with it.  Dear Pilsbury – your Grands biscuits are amazing.  Thank you.

From the indulgence of December comes the focus of January.  Butter, cheese, and ham sadly won’t be on my table anytime soon.  I’m not crazy, however I just feel all over better when I eat better.
Tonight’s dinner was warm, healthy, and full of fiber.  It is actually FREEZING here in Orlando today!  I switched up our meal plan and made green chile chicken chili. Or GCCC (cuz it deserves an acronym).  
If my dear husband is reading this…I know you’re over chili….I’m sorry…I love it….and I cook…there’s always cereal. 🙂
I used my dutch oven that I got for Christmas to create this comfort masterpiece.  I peeked at several recipes online, including this one from Cooking for Two, and went to work.

Green Chile Chicken Chili or GCCC
Ingredients:
– 1lb chicken breast cubed
– 1 diced onion
– 1 diced green pepper
– 1 T diced garlic
– 1 T lime juice
– 2 cans drained white beans
– 1 can chopped green chiles
– 1 can chicken broth (you can use more if you want a soupier chili)
– 1 T cumin
– 1 t chili powder
– 1 t cayenne
– 1 t salt
Directions:

– In a dutch oven brown chicken. Add onions and garlic. 
– Add green peppers and spices.  Stir well.
– Add green chiles, beans, lime juice, and chicken broth. Simmer as long as you can and enjoy!
– You could also top with cheese or add brown rice.


Do you have a devilishly delicious favorite breakfast?


Love and southern cooking,
Carissa & Kyle

Bum ankle

Posted: January 3, 2012 in workouts

My ankle is bum and so am I.  As you may have seen on yesterday’s post, I sprained my ankle over the Christmas holiday.
It swelled, it turned purple, and now I have an entire green foot.  I call it leprechaun foot. Although there is not a pot of gold tied to me.  Dang it.
I’ve been walking okay with my brace or air cast since NYE.  I did a mild workout with weights yesterday and tried to stretch my foot to “emulate” a running movement.  Bad idea. 😦
So here I am.  Green, sore, not broken foot, and a half marathon in 18 days.

My formerly healthy food kicking marathon butt

I don’t know when I will be able to run or when it’s safe to even try.  I’d been training really hard for the half and was hoping to PR.  It’s not like 13.1 miles is something you can limp through and finish.  It’s a serious, something to be proud of deal.  That I might not get to do.
Any thoughts on recovery timeline or tips?
I know that race isn’t worth hurting myself worse.  I also know that missing 1-2 weeks of training will insure that I won’t PR.  But I also know that somewhere deep down inside me, I still think I can.


What to do with a bum ankle?


Here’s a look at the light workout I did yesterday:
– Random # of step-ups and push-ups to warm up
– 15 leg press

– 15 bench squats (sit down, touch butt on bench, stand up) with front DB raises

– 15 leg press
– 15 bench squats (sit down, touch butt on bench, stand up) with front DB raises
– 15 heavy reps on the abductor machine
– 30 second wall ball squat with low squat pulses
– 15 heavy reps on the abductor machine
– 30 second wall ball squat with low squat pulses
– 15 cable rows with each arm
– 15 tricep extension, ball toss with medicine ball 
– Tricep extensions to failure
– 15 cable rows with each arm
– 15 tricep extension, ball toss with medicine ball 
– Tricep extensions to failure
– Leg extension drop set – 12 reps 90lb, 10reps 80lb, 8 reps 70lb
– Ab machine + jack knives

Have you ever had a frustrating injury?

Love and limps, 

Kyle & Carissa