Fitness with the New Year - 2015

Thinking about making some new resolutions this coming year? Why not start 2015 with a new commitment to get your fit in and recruit your buddies too!

According to CDC, 18-64 year-olds only need 150min of moderate exercise weekly with 2x strength training or 75min of rigorous exercise with twice a week strength training - very doable!! 

Here are some events/ideas to start the year off right:


Family Program - Parklands - Dec. 30 -  "Stop by and tell us how the park will help you be the happiest and healthiest you can be in the coming year and for many years to come, then discover ways to enhance your physical and mental health with us. "


Paoli Peaks NYE - Celebrate New Year's Eve with the family - skiing! Exercise, fun, and family bonding!

Perfect North Slopes - Celebrate New Year's Eve with a parade and fireworks and of course skiing

Yoga Mala - Science Center with 502 Power Yoga - preregistration needed

Jefferson Memorial Free Guided Hike - Jan. 1, 9am

Hangover Classic 10miler and 5K - Jan. 1- Starts at America Turners on River Road

Ice Skating - Enjoy some family time ice skating at Iceland or  Alpine on New Year's Day

Online Challenges
100 Days Challenge - Just move intentionally for 30 minutes for the first 100 days of 2014.

Or another 30 Day Challenge

Run 2,015 in 2015 Challenge

2015 - 100 Days of Miles


502 Power Yoga: Intro Series - Month of January - Learn the basics of power yoga
 
Winter Adventure Weekend - Carter Caves State Resort, Kentucky - Jan. 23-25 - "Wild Caving, Cave Tours, High Line Ride, Rappelling, Rope Climbing, Rock Climbing, Tree Climbing, Mountain Biking, Canoeing, Kayaking, Hiking, Backpacking, Horseback Riding, Camping In A Cave, Adventure Presentations, Archeology Tours, Squeeze Box, Winter Survival, Fire Building, Campfire Cooking, Orienteering, Corrugated Cave, Mine Lighting, Live Music & More! "

Why not find some new inspirations this year to keep you motivated? Check out Fitspired for ideas!


Do you know of others? Yoga? Crossfit? Let me know and I will update!

Merry Christmas!

Wishing you and your family a very Merry Christmas!

Some fun after all the excitement of presents is over. 

2015: My FOCUS Year

It's that time of year to reflect and move on to the future - to make (or not) resolutions, list things you want to accomplish or change for the upcoming year. As I mentioned in a previous post, I pick one word to focus on for the year instead of making a list of new resolutions. I like to keep things simple. This has been working for me the past few years.

 This year, my word is FOCUS. I want to FOCUS on the moment instead thinking about other things I think I should be doing.   I love Ecclesiastes 3:1 -

This year I have signed up for my biggest challenge yet. Being FOCUSed is what will help me accomplish my goal and still have time for everything else. When it is time to FOCUS on training, then it is training time - not thinking about other things that need to get done or didn't get done. When it is time to FOCUS on family and friends then training is in the back burner whether it is done for the day or coming later.

My 'A' race and biggest challenge for 2015 is Ironman Louisville! I'm going to test the quote, "If your goal doesn't scare you, it isn't big enough." Needless to say, taking on my first ironman does scare me, but my heart says give it a try. I don't wait to live life without trying something because I was too scared. 

I have decided to team up with Team Ironman Foundation to help raise funds for our local community as well - as if participating in the ironman wasn't enough, right?! You can read more about it from my fundraising page. I would love to have you along with me on my journey. You can donate (which is tax deductible) on my fundraising page, babysit, run, bike, or swim with me, and even come cheer me on during the race.  If you have any words of advice, encouragement feel free to send those out over the next 10 months as well. I have made a spreadsheet where you can buy some miles for my race. After making your donation, just shoot me an e-mail or comment about which miles you bought to support me on race day.

Since making this decision, my FOCUS on the blog will mainly be about updates on my training, fundraising and races for 2015. Training is going to eat up alot of my time so I will be decreasing blogging and online activities.Training will not officially start until later in spring of 2015, so now I am just having fun building  strength and working on techniques in the disciplines.

As previously mentioned, I would love to have you join my team - The 'D' Team. I have a few already: my family (my husband is on board and realizes he is going to be an Iron Widow during peak training), my Iron sherpa (my super enthusiastic sister-in-law who I am going to need cheering really loud for me on race day and talk endlessly with about training and racing) , and my mentor (a few times ironman himself) with  me.  I know I haven't fully grasped what lies ahead, but I am excited, nervous. It is going to be one great adventure!

Save the date - Oct. 11, 2015! 

Tasty Tuesday - Thai Minced Chicken Lettuce Wraps

We recently tried a new recipe that I wanted to share. It is from Once Upon a Chef where I have found several delicious recipes. My kiddos thought it was a bit too spicy, but they have started to not want to try new foods. They probably tasted it with the mindset they weren't going to like it. My husband and I thought it was good enough to add to our recipe collection to use for the future. We did not think it was too spicy.

The recipe took a little time getting things prepped, but it was all pretty straightforward. I made a few changes. I didn't add the fish sauce since I did not have any. I also used 4 chicken breasts that I finely chopped up after cooking since I dd not have ground chicken either. 

Thai Minced Chicken Lettuce Cups

By Jennifer Segal

Servings: 4

Total Time: 30 Minutes

Ingredients

• 1 large head iceberg or butter lettuce
• 3 tablespoons vegetable oil
• 1 large red onion, chopped
• 2 tablespoons finely chopped fresh ginger (you'll need a thick 2-inch piece)
• 3 cloves garlic, minced
• 2 pounds ground chicken (not all breast meat)
• 1-1/2 tablespoons soy sauce
• 3 tablespoons fish sauce (see note*)
• 1/4 cup light or dark brown sugar
• 2 teaspoons lime zest, from 2 limes
• 3 tablespoons freshly squeezed lime juice, from 1-1/2 limes
• 1/2 teaspoon red pepper flakes
• 2 large scallions, white and green parts, finely sliced
• 1/2 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint
• 1/4 cup chopped cashews or peanuts

Optional For Serving

• Sriracha
• Finely sliced carrots
• Lime wedges
• Cilantro and/or mint sprigs

Instructions

1. Fill a large bowl with cold water. Place the head of lettuce on a cutting board; cut off the stem, then cut around the inner core of the lettuce and remove (do not cut all the way through the lettuce; just deep enough to remove the core). Discard the flimsy, ragged outer leaves and then place the head of lettuce in the bowl of water. Gently pull apart the leaves, then place them on a paper towel to dry. Cut any large leaves in half. Chill the lettuce cups in refrigerator until ready to serve.
2. Heat the oil in large sauté pan over medium heat. Add the onion and ginger and cook, stirring frequently, until soft, 4-5 minutes. Add the garlic and cook 1 minute more.
3. Add the ground chicken and turn the heat up to high. Cook, breaking up the meat with a wooden spoon, until partially cooked through, about 3 minutes. Add the soy sauce, fish sauce, brown sugar, lime zest, lime juice and red pepper flakes and continue cooking, stirring frequently to break up the meat, until the chicken is cooked through, 5-6 minutes more. Off the heat, stir in the scallions, cilantro, mint and nuts. Taste and adjust seasoning if necessary. Spoon into lettuce cups and serve with optional garnishes.

First Class is FREE - 2015

Ever wonder if you will like a fitness class or not? Why not check out some of these local fitness places for free? They are offering you a class for FREE! 

**always double check offer is still going on**

Be Fit and Wellness - First class is free

Trilliquin Center - First yoga class is free

PRO Martial Arts - Free trial

Body Evolution Fitness University -7 day free trial - Hendricks Dr. next to Meijer and boot camps at local parks 

Derby City Mixed Martial Arts- Dixie Highway location

Xplosive Rhythms Dance and Fitness -Shelbyville Road in St. Matthews

Motion Studio Online - New Albany, IN  

Four Barrel CrossFit - New Albany, IN - First 2 weeks for free


Bravo Dance Studio - Free first lesson - Limited time offer


CrossFit Covalence - First 2 drop-in classes free

Orangetheory Louisville -  1 free fitness class

Titan  Momz - 1 week free

Lululemon Athletica Oxmoor - Always offering free classes throughout the month


For other affordable classes check out $5 or Less Fitness Classes.

Know of others? comment below or e-mail them to me - fitinlou@gmail.com

2014 Recap: My Year in Running

A few years back, I started choosing one word that I wanted to focus on for the year instead of making new year's resolutions. I like doing this for several reasons, but that is a topic for another day. This year, in addition to this one word, my husband and I decided to make the resolution to complete 12 races each. I can say that I was able to keep this resolution this year! Time for a celebration, right? 

A fellow Girls Gone Sporty Ambassador - Pretty Lil Mudder - came up with a brilliant idea to give 'awards' to our races this year which also allows a great way to look back at some of the races this past year. Be sure to check her awards and the other ambassadors that linked up (see the bottom of this post too). You may just find a race to add to your calendar for 2015.

Backside Trail Half

So here are my 2014 Race Awards:

Most Scenic Course - Backside Trail Half/Marathon - Any trail run is definitely ranked as most scenic for me.  Find my race report of the Backside here.

Most Challenging Course - Mission Lite - 4 hour DINO Adventure Race. Even choosing our own route due to orienteering part of the race, this is still what I would consider the most challenging course: canoeing, mountain biking, and trailing running (or bushwhacking or  swamp trekking) .

Best Expo - Kentucky Derby Festival Half/Full Marathon - I am not big on expos, but the Kentucky Derby Festival Half/Full Marathon is huge - held at Kentucky International Convention Center. They have the packet pick-up down to a science - easy and fast.

Best Post-Race Food/Beverages - Mission Lite - Another award for this 4 hour adventure race. They had a cafeteria style lunch included meatball subs, fresh salad bar, chips, fruit, and dirt pudding. It hit the spot after a misty morning of stomping through the woods.

Best Swag - Tri-Cap Mud Slinger Trail 6K and 13.1m - Stocking cap and pull-over long sleeve shirt  - Need I say more?

Most Unique Medal - SIPAC 4 miler - I might be a bit bias since my brother directs this race, but where else are you going to get a cow eartag as a medal?

Favorite Race Shirt (tech tee or reg) - Mill Race 5K - Although, I am not a fan of the white, I love the design on the long sleeved tech tee featuring my hometown. It connects aspects from the bridges, Cummins, and running.

Favorite Overall Race - Mission Lite - This category was a tough one to award. I really have a top 4 with this one topping this list. The Mission Lite tops the list because not only did I team up with my husband in the race for a 'race date', but also because I like having the extra elements that come with adventure racing: teamwork and strategic planning. It is how I would imagine treasure hunting and racing against the other pirates to find all the gold! My other 3 favorite races are the ones I ran with my friend, Maleah , my niece and my son. It is hard to beat those time running together!

Best Course Support (aid stations, volunteers, people cheering you on, etc) - Waterfront Challenge - The military volunteers at the challenges  - whether they were cheering or ordering - were fantastic!

Race You Are Most Proud of Yourself for Completing - Columbus Challenge Triathlon and Duathlon - This was my 'A' race for 2014, so yes, I am most proud that I finished my first Olympic Distance triathlon, hands-down. I can still remember trying to swim a few laps in the pool and here I swam almost a mile in open water. It is an amazing feeling to cross the finish line after all the training - completing something you have never done before. 

How would you pair up the awards with your 2014 races? 

Check out the other blogs 2014 Recap - maybe you'll find a new race!

Running Escapades (http://runningescapades.com)

Runner Girl in a Rocking World (http://runnergirlinarockingworld.com)

MCMMamaRuns (http://mcmmamaruns.com)

Once Upon a Run (http://www.onceuponarunfairytale.blogspot.com)

The Runner Within (http://therunnerwithin.com)

Fat Girl to Ironman (http://fatgirltoironman.co.uk)

Love for Running (http://loveforrunning.com)

Peace Love & Ice Cream (http://peaceandloveandicecream.com)

Miles to Go (http://miles-to-go.org)

How My World Runs (http://howmyworldruns.com)

This Mama Runs for Cupcakes (http://thismamarunsforcupcakes.com)

Uptite Mamas (http://uptitemamas.com)

Kristin's 5k (http://www.kristins5k.blogspot.com)

Pretty Lil Mudder (http://prettylilmudder.com)

$5 or less fitness classes in Louisville Area - 2014-15

**Always double check class by calling, checking their Facebook, or their website to ensure class is still on***

Healthy Hometown's list - walking clubs to zumba to yoga, karate, etc




Hiking

• Jefferson Memorial Hiking

• Winter Hiking at the Parklands

Spin Class
  Free Spin Class at VO2 Multisport - Call or e-mail VO2 for more information - Bring your bike and trainer.

Yoga

• Yoga East - $5 classes on several days
• St. Paul's Family Life Center Yoga Family Life Center, Youth Center (First Floor) Mondays and Wednesdays, 5:30-6:30pm Tuesdays, 9-10am Led by Gina Harper, gharper@twc.com Fees: $5, payable at class
• Yoga2Live  - $30 for 6 classes or $7/class
• Yoga on Baxter - Saturday classes for $5
• Yoga with Art - 21C Museum for $5
• Yoga for Athletes - FREE - VO2 Multisport - Class size is limited so let them know you are coming

 Zumba
Zumba - FitMe Studio - $5 

Zumba Fitness at Cedar Creek Baptist Church - $5/class or $20 for 5 classes
 
Others: 
Insanity - FitMe Studio - $5

Walk with A Doc - Various locations 10am on select Saturdays - FREE
Fitcamp - FREE
Lululemon Athletica Oxmoor - Free classes from studio of the month
Louisville Community Centers
Jefferson Parks and Rec



Know of others? Would love to add them! email them to me - fitinlou@gmail.com

Run, Kat, Run: Turkey Run at Iroquois Park

5 miles, to the top of Iroquois Park and back down—no worries!  Ran this same course 50 times.  Woke up ready to do it.  My goal was under 50 minutes and with all the hills involved that would be what I consider “really good”.  

It had snowed the night before and it was COLD but beautiful!  The race was packed, about 900 people I think.  The gun blew and we were off!  Made it to the top in pretty good time, at least in good enough time to be under my goal.  The awesome thing about the top was the view of what seems like the whole city from the overlook covered in a fresh blanket of snow.  Once we started downhill, it was all good!  I finished in 49:12 which was under my goal!  I was happy.  

After the race they had tons of awards and prizes. They also had a ton of food for the runners and walkers.  

Great race, I’ll be doing this every year! (2014 IHR Thanksgiving Day run/walk)

Triple Crown and Derby Mini/Full Marathon Training Groups

Thinking about training for the Triple Crown or the Derby half/full marathon? Did you know Louisville provides several training groups to help you out?

The Triple Crown is a set of three races: 5K, 10K, and 10 miler. It is a great series to sign up for especially if you are running the Derby half or full marathon and like to run with lots and lots of people.  You even get a Triple Crown t-shirt for completing all 3! They have kid races as well.

The YMCA, Feet Fleet Running Store, and Team Crusade are the training programs for this series. To see which program is right for you click HERE. Triple Crown also teamed up with ActiveTrainer where you can buy a  training program to run on your own schedule.

A few other programs for the Derby Half/Full Marathon in the area include:

• Norton Sports Health Kentucky Derby Festival Training Program - FREE - Has some great short videos about starting out, avoiding injuries, dehydration, and nutrition
• Lululemon Louisville Run Club - FREE - 12 week program
• On the Indiana side, the Jeffersonville Parks and Rec also offers a training program.  
• BlueMile Training Program - Highlands area - one time fee - $40

Or join a local running club to make some new running friends who are training for these races as well:

• Iroquois Hill Runners
• Moms Run This Town
• Derby City Run Club

Hopefully you are realizing that you should not feel that you are the lone runner unless that is your style - plenty of programs and runners out there just for you.

If you are looking for free program to train on your own, I am a fan of Hal Higdon training programs. Just click on the training link at the top on that site and choose the distance. If you are new to running, Couch to 5K (C25K)  program is a great way to start too.


The new year is around the corner, so get ready to run some miles to achieve your goals for 2015!

Race Report: Tri-Cap Mud Slinger Trail Run

Where did November go??? I imagine you are thinking the same thing with Christmas just around the corner!

Last month, I  finished the Tri-Cap Mud Slinger Trail Half Marathon. This race is held in Ferninand State Forest in southern Indiana held typically on one of the first or second Sundays in November. They also offered a trail 6K.The funds raised from the race benefit Tri-Cap programs helping the less fortunate in the area. The half marathon was $50 if you signed up early and $30 for the 6K.

Since it was a late start at 10am, I picked up the packet race morning with no problem. It was a fairly laid back, friendly race - with just over 50 finishers for the 13.1m trail run and over 100 finishers for the 6K. My brother was also running the half while my nephew and sister-in-law ran the 6K. The race started on the road for about a mile before turning on the trail to run. Each race was a loop in the forest. The half marathon ran the 6K route backwards at the end of the race.

Race swag

Once I read "If you are looking up, you are going down," about trail running. That fit this race to a T.  As you could expect being a trail run, there were plenty of hills, slippery leaves, holes, roots, rocks, creeks to maneuver through. This year the course was marked with spray paint on the ground - aka the leaves. For the most part, it was easy to follow. Since I'm a mid-pack runner, there were one or two places that the marks were almost gone from the previous runners. Fortunately, I could almost always see a runner in front of me. I saw several slip while running and a few almost take a wrong turn, but no serious injuries occurred from the falls. I took a few good falls when I found some holes covered by the leaves as well. There were a couple rugged climbs that were slippery due to the leaves and rocks, but that is what makes trail races interesting.

Unfortunately, my phone died midrace so I was not able to get any pictures, but the race's Facebook page posted some. You can get an idea of the course from those. 

Overall, this was a fun race and great for the beginner or experienced trail runner. There were plenty of water stops along the way with oranges so I did not carry my own water. At the end of the race, there was chili and hot dogs. Those did not appeal to me after running so I just stuck with the oranges and water. Instead of medals and t-shirts, they gave out stocking caps and pullover shirts which was great.

 Trail running is a different experience from road running and has a unique vibe that I like. I highly recommended trying some out with a friend the next time you go running.

Until next time, have fun finding your fit in Louisville. 

Holiday Cheer Fitness - 2014

With Thanksgiving around the corner and Christmas not far behind, it is a great time to find some fitness activities that also serve up some good cheer!

Road Races:

• November 29 - Ugly Sweater 5K - supporting military families
  

•  December 6 - Santa Sprint & Stroll 5K supporting United Crescent Hill Ministries 

• December 14 - Go Santa Go 5K - Changed to Dec. 14 Supporting Gilda's Club of Louisville
  

• December 20 - Canned Good Run - Iroquois Hills Runners - Bring canned goods as your entry fee

•  December 21 - Sweaty Sheep's Merry Christmas 5K - Your registration fee supports both Sweaty Sheep, a Christian outreach program, and the homeless community of Louisville.

Yoga:

November 27 - Thanksgiving Day Donation for the 502PY community in going on a Seva Safari with Africa Yoga Project.

January 1 - Yoga Mala for Africa  




Know of others I can add? Let me know!

Fit In for the Weekend: November 14, 15, 16

With the weather getting cooler and holidays are around the corner, now is the perfect time to start or continue getting your fit in! Louisville has lots of venues to help you out this winter so you do not have to exercise in the cold if that isn't your thing.

This weekend picks:


Friday, November 14
FREE yoga - Kentucky Art Center

Saturday, November 15

Walk with a Doc - Layer up and get some fresh air walking at Iroquois  -  taking a walk with our friendly KentuckyOne Health physician. And in addition to the numerous health benefits you’ll enjoy just by walking, you’ll also get:

• Free Blood Pressure Checks
• The Chance to Talk with the Doc while you Walk
• After Attending Three Times, you will Receive a Free Walk with A Doc T-Shirt

Sunday, November 16
Free Spin Class - Bring your trainer and bike to VO2 for indoor biking with others

Check out the calendar for more options or get together with some friends for a hike or a run.

Tasty Tuesday: Enchilada Bake

Anytime you can eat at home, you are not only saving money, but also you know exactly what you are eating and can adapt to your dietary needs.
Today's recipe I received from a friend when I was pregnant with my first kid and introduced me to freezer cooking. Freezer cooking is a great way to make dinner ahead of time.

Enchilada Bake
1 lb ground beef (or turkey)
2c salsa
1 can black beans, drained, rinsed
1/4c Italian dressing
1 pkg taco seasoning mix (Here's my homemade recipe taco mix)
6 flour tortillas (8 inches)
1 cup sour cream
1 pkg (8oz) Mexican style shredded four cheese (or any cheese you have on hand)

Pre-heat oven to 400F. Brown meat, drain. Add salsa, beans, dressing, and seasoning mix; mix well. 

Arrange 3 of the tortillas in a single layer on bottom of 13x9 inch baking dish; cover with layers of half each of the meat mixture, sour cream, and cheese. Repeat all layers. Cover with foil.

Bake, covered, 30 min. Remove foil. Bake and additional 10 min or until casserole is heated through and cheese is mleted. Let stand 5 min. before cutting to serve.
Serve with chopped tomatoes, shredded lettuce, and cilantro. 

Make Ahead:
Line 13x9 baking dish with foil, with the ends of foil extending over sides of dish. Assemble recipe in prepared dish as directed. Cover with foil. Freeze up to 3 months. Bake, covered 1 hour. Remove foil. Bake an additional 15-20min or until casserole is heated through and cheese is melted. Let stand 5 min before cutting to serve. To decrease the baking time, thaw casserole in refrigerator overnight, then bake, uncovered, 45min. or until casserole is heated through and cheese is melted.

Louisville Thanksgiving Road Races

Looking for a race to stay motivated to keep training and hopefully not gain any extra pounds through the holidays? Check out these Thanksgiving related races:


Nov. 22 - Prosser Turkey Trot 5K - New Albany - Find the hidden turkey for a special prize

Nov. 27 - Turkey Trot - Tell City
                Iroquois Hill Runner's 35th Thanksgiving Day Run - 5mile run or 1.25 walk
                Northeast YMCA Turkey Trot - 10K, 5K



If you are traveling over the holidays, check out the local races nearby and get some family and friends to join you too.

Fit In for the Weekend: November 7, 8, 9

It is time for another weekend! This weekend, I'm just highlight Lululemon's Grand Opening at Oxmoor Mall that they have posted on their facebook page. The activities are free and a little bit of everything all weekend long. It is a great way to learn about new classes and even try a few out. And don't forget to check out our giveaway from Momentum from yesterday's post! There's still more activities on the calendar too!

Looking ahead:
Nov. 11 - Fleet Feet Girls Night
Nov. 19 - Poker Run

One Year Later Celebration....

I did it. I met a milestone of keeping a blog for a year. This month, last year, is when it all started: 120 something posts, people sharing their fitness journeys,  and an additional writer/runner - Run Kat Run added to the blog.

 I have met some amazing people through this blog that I would have not otherwise have met. It has provided an opportunity for me to step out of my comfort zone. The further I dig into what Louisville area has to offer in terms of fitness, the more I realize there is no excuse not to be able to find what you love, that fits your schedule, and wallet. You just have to put yourself out there and go try things out.

  I look forward to seeing what the next year is going to bring. It will be hard to top this year: being paired with my IRUN4 buddy, learning static trapeze, and finishing my first Olympic distance triathlon, but I am already making goals to try to make this upcoming year even more exciting.


In honor of making it a year, I am doing my first GIVEAWAY to 2 lucky readers! I am big on being inspired and staying fit. Momentum has combined these two things into jewelry, so it is a perfect first giveaway! One reader will receive a footnote (single or a coordinated pair) and one will receive a wrap bracelet with the wrap color of their choice.  Momentum's website has a list of all the available sayings. Note: custom sayings are not available for this contest.

You have until Sunday, midnight to enter.  I will select winners by random draw and post early next week. All you have to do is comment on this post (once) OR on my facebook page under the link of this post (once) about a fitness goal you want to accomplish next year.  This jewelry will help you stay inspired to achieve your goal!

Momentum is also offering 15% off orders until 1.1.15 with the code MOTIVATEME (or 20% off until 11.30.14 with code INSPIREFIT).  They make great Christmas presents which is just around the corner!

Tasty Tuesdays: Spicy Chicken and Sweet Potato Stew

This is a new one we recently cooked up to use the last sweet potatoes from our garden. It reminded me of a chili and was great on these cooler days we are having now. It's from allrecipes.com. I ended up just putting frozen chicken and everything else into a slow cooker for 4 hours on high. I was able to shred up the chicken after the four hours. I did not think it was spicy (hot), so if you like it hot, adjust the spices to your liking. Definitely hit the spot for us.


Spicy Chicken and Sweet Potato Stew
Ingredients:

1 teaspoon olive oil 1 onion, chopped 4 cloves garlic, minced 1 pound sweet potato, peeled and cubed 1 orange bell pepper, seeded and cubed 1 pound cooked chicken breast, cubed 1 (28 ounce) can diced tomatoes 2 cups water 1 teaspoon salt 2 tablespoons chili powder 1 teaspoon ground cumin

1 teaspoon dried oregano 1 teaspoon cocoa powder 1/4 teaspoon ground cinnamon 1/4 teaspoon red pepper flakes 1 1/2 tablespoons all-purpose flour 2 tablespoons water   1 cup frozen corn 1 (16 ounce) can kidney beans, rinsed and drained 1/2 cup chopped fresh cilantro

Directions:

1.

Heat olive oil in a large pot over medium heat. Stir in onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in sweet potato, bell pepper, chicken, tomatoes, and 2 cups of water. Season with salt, chili powder, cumin, oregano, cocoa powder, cinnamon, and red pepper flakes. Increase heat to medium-high and bring to a boil. Dissolve flour in 2 tablespoons water, and stir in to boiling stew. Reduce heat to medium-low, cover, and simmer until the potatoes are tender but not mushy, 10 to 20 minutes. Stir the stew occasionally to keep it from sticking.

2.

Once the potatoes are done, stir in corn and kidney beans. Cook a few minutes until hot, then stir in cilantro before serving.

Run, Kat, Run: Urban Bourbon Half Marathon October 2014

My last mini-marathon I swore it would be the last.  It was awful.  I never officially checked my time because it was so awful.  I was 30 pounds heavier, eating food that came out of a drive thru window, and not training to the level that I should.  I learned my lesson, oh boy did I learn my lesson.  I vowed to either change and train right or not do another race.

After losing weight I decided that I would give it another try.  I dedicated myself to training like I knew I should and signed up for the Urban Bourbon. 

pre-race

Training was fun!  I enjoy running, I enjoy cycling, and I enjoy being active so that was not a problem but finding time to do all those was the problem.  I started training about 10 weeks out and ran 2-3 times a week for shorter runs then once a week for my long runs.  Long runs are my favorite!  I know I complain while I’m running but I enjoy it. 

I missed one long run because of being out of town but otherwise I made all my long run dates!  And through the training I continually was impressed by my ability and my time on training runs.  But I wasn’t convinced that all that training “greatness” would surface on race day!

We lined up for the race, headphones in, garmins on, ready to rock it!  I was lined up near the 2:45 pace group, not at all where I wanted to be.  My first and best half marathon was 2:24 and my goal was to be under 2:24, even if it were 2:23.  I quickly passed the 2:45 pacer, then the 2:30 and I was feeling good.  Up ahead my running partner saw the 2:20 pacer and said “there’s your pacer” to which my reply was “there’s OUR pacer”.  We caught up and stayed in front of the 2:20 pacer for a long time.  Eventually, my partner and I got separated on the hills of Cherokee.  But I just turned my music up and kept going all the while the 2:20 pacer was still behind me.  And I was feeling good!  I couldn’t believe that I was on pace to finish under my goal. 

My folks and my Granny came to see my about mile 8, my kids and in-laws came around mile 11, and then at the finish line.  I cry every time people come see me, it makes me so happy.  Try running and crying at the same time.  I always get choked up when I see my kiddos and I get a burst of energy from their hugs and high fives. 

Around mile 11 I started getting cramps in my calves so I slowed down but kept going.  Just keep swimming, just keep swimming was going through my head.  I saw the finish line and tears welled up in my eyes, I was just about done!  I turned it up and headed to the line.  I crossed the line at 2:19 and my chip time was 2:17:11!  I was thrilled!  So proud of myself and my dedication to training correctly.  Of course, now I’ve got like three more half marathons scheduled to do in the near future and hopefully a marathon will happen sooner rather than later. 

post-race

Kathy Kingsbury

Hiking Review: Cumberland Falls, Yahoo Falls, Natural Arch

I am a huge fan of waterfalls. As the main family planner of vacation, I booked a few days at the Cumberland Falls State Resort Park in southern Kentucky or so I thought. I actually booked our 2 night stay at Lake Cumberland, but did not know that until they could not find our reservation at the Cumberland Falls park. Not the way you want to start your family vacation after a 3 hour drive. Fortunately, the staff was super helpful and had a cabin available so we were able to stay and not have to drive an extra 70 or so miles to Lake Cumberland.

Once we unloaded the van, we set off on our first hike to Cumberland Falls which is known as Little Niagara. One of the trailheads was in our cabin area that led to the falls. It was just under a two mile hike roundtrip and fairly easy hike. My 6 and 4 year olds had no issues. Once we reached the falls, we could walk out on the rock bed near the top of the falls - similar to Falls over the Ohio, but much smaller scale. Hiking a bit more, there were several overlooks, sandy beach, and some rocks to climb.

 Day 2 we headed south to Natural Arch, Yahoo Falls, and Yahoo Arch near Whitley City which is about 15-19 miles from Cumberland Falls. The parking area for Natural Arch is $3 which has an envelop right at the entrance. The overlook of Natural Arch was beautiful with the fall colors. The arch is one of the largest in Kentucky - 60 feet high and 100 feet long as compared to Natural Bridge - which is 78 feet long, 65 feet high.  The hike to the actual arch was another easy one for my kids - 2 mile round trip again. There are picnic tables, swings and bathrooms in the parking lot area.

Our next stop was the Yahoo Falls - the tallest waterfall in Kentucky - and the Yahoo Arch which took us on a gravel road to reach the parking lot. We ate lunch in the parking lot there which had also had bathrooms and picnic tables. These two hikes were about 3 miles. We hiked on top of the falls first and followed the trail to the arch where we could walk on top of this one. This arch was 17 feet tall by 70 feet long. Heading back, we took the Yahoo Falls loop to go down to the 113 foot waterfall.  On the way home, we stopped by the Dairy Bar on Main Street in Whitley City that is a 50s diner which was a fun treat after a day of hiking.  We pretty much had all these hikes to ourselves, just seeing one other group at each of the hikes.

Day 3 we explored the Eagle Falls Trail (1.5miles) at Cumberland Falls. We got there right after breakfast so we were first in the parking lot which overflows as the day goes on. This trail was the most rugged of all the trails we hiked and kept our kids close since it follows a cliffline. The views of the Cumberland Falls were gorgeous from this side of the river. Right before reaching the falls, it looks like the trail ends, but just climb over the tree debris. The Eagle Falls offered boulders for climbing, ability to go behind the falls, and a sandy beach to play. Needless to say, we stayed for a long time once we reached the falls. This was the kids' favorite.

This was a great mini hiking fall break. The hikes were short enough for our kids to hike on their own. We packed flashlights so they could check out all the rock crevices and cut throughs along the hikes. I look forward to going back to the Daniel Boone National Forest to explore even more.

Tasty Tuesday: Slow Cooker Honey Parmesan Pork

With cooler weather nearby and busy evenings, it is nice to come home to the main dish cooked and the house smelling like dinner. This week's recipe is an easy one and the cheese can be eliminated if you need it to be dairy free. It is from one of my favorite recipe sites - Six Sisters Stuff.
Hope you like it too!

Slow Cooker Parmesan Honey Pork Roast

Ingredients:

1 (2-3 pound) boneless pork roast
 2/3 cup grated Parmesan cheese (omitted to make dairy free)
1/2 cup honey
3 Tbsp soy sauce
2 Tbsp dried basil
2 Tbsp minced garlic
2 Tbsp olive oil
1/2 tsp salt
2 Tbsp cornstarch
1/4 cup cold water

Spray slow cooker with non-stick cooking spray. Place roast in slow cooker. In a small bowl, combine the cheese, honey, soy sauce, basil, garlic, oil and salt; pour over pork. Cover and cook on low for 6-7 hours or until a meat thermometer reads 160°.
Remove meat to a serving platter; keep warm. Skim fat from cooking juices; transfer to a small saucepan. Bring liquid to a boil. Combine cornstarch and water until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Slice roast; serve with gravy. Gravy is good with rice or mash potatoes too.

 Also wanted to share a great chart to show you what's in season to help pick out in season fruit and vegetables at the grocery store from Familius.

 Have a great week getting your fit in!

Fit In for the Weekend: October 17, 18, 19

 It is hard to believe October is already halfway over - and a dry weekend is predicted! A perfect weekend to enjoy the outdoors with the beautiful fall colors! Hope you find some fun ways to get your fit in this weekend!

Here are some suggestions for the weekend:

Friday, October 17
Free Yoga Fridays at the Kentucky Center.  Just bring a mat and water and arrive by 11:50 a.m.
Rhythm Cycle at Get Fit 24/7 - Try a one of its kind in the area - full body workout


Saturday, October 18
Mayor's Hike - Climb and hike - FREE
Re-Quest - Louisville Quest

Sunday, October 19
Free Yoga for runners - Blue Mile at the Paddock

Fall Food: Pumpkin Cookies!

What says October more than pumpkins cookies? If you need a sweet treat, homemade are the best!

This recipe I got from a friend and was published a few years ago on LouFamFun.

Pumpkin Cookies

Ingredients:
2 cups flour
1 cup oats
1 tsp baking soda
1 tsp salt
1 cup margarine or butter softened
1 cup sugar
2 tsp cinnamon
1 egg
1 tsp vanilla
1 cup pumpkin
1 cup chocolate chips (optional)

Toppings (optional)
peanut butter
colored frosting (orange and green)
M&M's
Reese's pieces
colored sugar crystals (green and orange)

Directions:
Preheat the oven to 350
In one bowl combine: flour, oats, baking soda, cinnamon and salt
In another bowl combine: cream margarine with mixer and gradually add sugar
Add egg and vanilla with the butter and sugar and mix well
alternate adding all dry ingredients, choc chips and pumpkin to the margarine mixture and mix all together
Drop 1/4 cup dough on lightly greased cookie sheets, shape them in to pumpkins with a stem up top
Bake 20-25 minutes

Halloween/Fall Themed Races: Louisville, Indianapolis, Cincinnati

Holidays can be a hard time to get your fit in. By participating in some themed races around your  parties and the Trick or Treating, you can still get cardio.  Bonus? Your friends and family may join you too!

Here are some Halloween/Fall themed races in Louisville, Indianapolis, Cincinnati area

Louisville:
Oct 12 - OCEA Skeleton 5K Run/Walk
Oct 18 - Four De Lis Series - Fall Trail Run
Oct 18 - Mayor's Fall Hike 
Oct 24 - Run Like Hell 5K 
Oct 26 - Storm Eva Bandman Halloween Cross
Walktober month

Frankfort:
Oct 24 - Black Cat Chase 5K

Indianapolis:
Oct 11 - 5K Run Dead 
Oct 11 - The Great Pumpkin Run
Oct 11 - The Children's Museum Guild's Black Hat Dash
Oct 12 - Haunted Hustle 5K
Oct 18 - Haunted Dash 5K


Cincinnati:
Oct 11 - Running Scared 5K 
Oct 24 - Run Like Hell 5K 


Let me know what others I missed!

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