Weds Spin Playlist.

Busy week over here. I’m teaching my 3rd spin class of the week tonight and one tomorrow night over at the Irving club. Let the fun begin!

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Fogging up the mirrors – probably my favorite thing to do when I’m teaching a spin class.

Without further ado…here’s a little hip hop edition of my Wednesday spin playlist! I did this one last night. Lots of fun tracks to get you movin and groovin on that spin bike.

Now let’s work it out!

Na Na- Trey Songz: Warm up
How I Feel- Flo Rida: Jumps
Flex- The Party Boyz: Climb 6/7/8
Bend Ova- Lil Jon feat Tyga: Sprints
Fine China- Chris Brown: Active recovery
Gimme Dat- Ciara: Standing run
Hustlin’- Rick Ross: Rolling hills
She Twerkin’- Ca$h Out: Jumps
Cut Her Off- K Camp feat 2Chainz: Rolling hills
The New Workout Plan (Remix)- Kanye West: Accelerations
Paranoid- Ty$ feat BoB: Standing run
Believe Me- Lil Wayne feat Drake: Climb 7/8/9
Me and My Team- Maejor Ali feat Kid Ink: Climb: Climb 8/9/10/11
Hold On We’re Going Home- Drake: Rolling hills
1UP- Just Blaze feat Mysto and Pizzi: Sprints
Part II (On the Run)- Jay-Z feat Beyonce: Cool down

What hip hop (or whatever genre) songs are you loving for your workouts lately?

It Was a Good Morning and Match Made in Heaven.

I was up just before 6 am to put in a little work on the ‘mill. 4 miles done at a 7:38 pace plus strength training. It was a good morning.

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I told myself I was going to keep the run in the 7s and that’s exactly what I did. Sometimes you just have to grab your goal by the horns, hold on, and prove to yourself that you can, in fact, do hard (and speedy) things.

Lots of bicep curls and arm work this morning with the weights too. My arms are indeed feeling it already.

I have to teach a spin class tonight and it will likely involve me being off of the bike dancing around the room. With this jam. The Irving club loves them some hip hop crunkness…and so do I so it’s a match made in heaven.

And oats for breakfast. With lots of color in them. I don’t know about you but I like my food to be pretty.

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I’ll leave you with some runspiration for your day before I get to work.

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Do you have any goals you are hoping to crush this week?

15 Miles and It’s Still Texas, Ya’ll…Wknd Recap.

Hi there! Happy Monday. This day is already shaping up to be a crazy one work wise. At least I got a nice spin session in with the crew this morning. That always takes the edge off.

Let’s recap the weekend, shall we? Friday and Saturday…oh man, the weather was so nice. Much cooler in the mornings than usual. 75 percent humidity but it was all good. It still made for an awesome 15 mile run Saturday morning.

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I kept a pretty good (for me) pace considering how much I tend to slow down in the summer on these longer runs. Very thankful for that.

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Don’t get it twisted though. It’s not like I live in San Diego or anything. It’s still Texas, ya’ll. It’s still hot and humid as I don’t know what. Mother nature was just nice to us that day. At least it will be in the 70s in the mornings so I’ll just have to get up and bust it out this week.

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I took it easy for the remainder of the weekend. Got a pedicure, went to my baby cousin’s birthday party, chilled with my mama, Saturday night church. The next morning it was a 10K Sunday funday runday…recovery run. IMG_20140720_104717 Screen Shot 2014-07-21 at 8.09.27 AM

I had brunch and got to catch up a little bit with my girl Jackie. We went to Taco Diner and had some of this deliciousness – the Los Cabos salad.

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Oh and then I had a massage and bought myself some shiny blue aviators. How fun are these? I stumbled upon them doing some window shopping. Great for summer.

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How was your weekend? What are you looking forward to the most this week?

TGIFriday Faves.

Hello there! It’s Friday and I have to tell you…I could not be more happy to see this day. I am in dire need of some free time for sure.

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This weekend will be all about running, brunching it up, family/friend time and a lovely massage! Can’t wait.

Let’s get to my faves this week!

-Cooking it up more in the kitchen. Lots of lunches being brought to work this week, including this lemon red pepper salmon and a refreshing cucumber tomato salad. I actually got the cucumbers from a Korean market and they were so fresh and delicious.

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-All the pretty flowers around my neighborhood during my morning runs. Kinda makes it hard to not stop and sniff a few of them.

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-What it’s like to text with that friend who’s obsessed with the gym. I may or may not be said gym rat…oops.

-Finally learning how to cut a mango correctly. Life changer.

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-Signing up for this race in August. I ran it a few years back. It will be one of my benchmark races before MCM in October. Bring on the heat. We have actually been having a mild summer down here so let’s hope it stays that way.

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What’s on tap for your weekend?

Downpour and a Recipe.

7 miles in the rain this morning. It was nice and clear from jump but then I was running in a straight up downpour on the way home. I got a nice little shot of the clouds before all of that happened though.

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Looks like the rain will be staying around for a while…thank you mother nature for the somewhat cooler weather.

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So today I figured I’d share a recipe with you for goat cheese turkey stuffed peppers…it has been a while since I’ve done that! I made this one for dinner this week then had plenty of leftovers since I made a few peppers. I am scoring all of the fresh delicious veggies at the local farmers market.

And you know I had to add goat cheese…just because.

What you’ll need:

Green bell peppers (of whatever you favorite color is), cut in half, seeds out
Extra lean ground turkey
Cooked quinoa
Taco seasoning (preferably low sodium)
Sriracha
Garlic powder
Goat cheese/avocado to taste

Brown ground turkey and add in taco seasoning. Once cooked all the way through add in sriracha and garlic. Cook on medium low for 5-10 minutes. Mix meat and cooked quinoa together and spoon it into the halves of bell peppers. Top with goat cheese. Cook in oven on 375 for 15 minutes. Serve.

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What are you cooking up in the kitchen this week?

Love Affair and Weds Spin Playlist.

Today and probably the rest of the week is going to be cray cray…come on Friday!

I’m already teaching my 3rd spin class of the week tonight…teach one more tomorrow…plus lots of deadlines to hit at the 9 to 5. Coffee has been my constant love affair this week.

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But I still wanted to stop in and give a quick hello plus some spin playlist fun…because I love you all just that much.

Let’s get to it!

A Little Party Never Killed Nobody- Fergie feat Q Tip: Warm up
2 Reasons- Trey Songz: Standing run
My Hitta- YG feat Rich Homie Quan: Jumps
Good Feeling- Flo Rida: Sprints
Leggo- B Smyth feat 2 Chainz: Rolling hills
TKO- Justin Timberlake: Climb 7/8/9/10
Work- Iggy Azalea: Jumps
Come Get it Bae- Pharrell Williams: Accelerations
La La La- Naughty Boy feat Sam Smith: Active recovery
Crazy Kids- Kesha feat Juicy J: Rolling hills
No Mediocre- T.I. Feat Iggy Azalea: Climb 7/8/9/10
The Other Side (Davis Redfield Remix)- Jason Derulo: Sprints
No Church in the Wild- Jay-Z and Kanye West: Rolling hills
Bad Habits- Maxwell: Cool down

Do you have any deadlines to hit this week? What songs are rocking your playlists lately?

Playing With Speed.

This morning’s run/weights session in the gym I have to say was pretty awesome. I just kept picking up the pace and playing with speed all the way until I got to the very end. I love how I’m making progress and seeing my overall pace drop from week to week.

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This is not exactly what I did this morning but will definitely give you a great workout if you’re looking to mix it up. You can adjust it to whatever your easy/tempo/hard pace is.

Warm up (easy pace) .5 miles
Moderate pace (7.0) 1 mile
Fast/Tempo run pace (7.5-8.5) .5 miles
Faster/Hard (going breathless, can’t talk in full sentences) pace (9.0-10.0) .5 miles
Fast/Tempo run pace (7.5-8.5) 1 mile
Cool down (easy pace) .5 miles

Move of the week…definitely has to be the burpee to shoulder press. That’s definitely a move I love to hate but it is oh so good for you.

I have to run today but I will leave you with this awesomeness from Goldfish Kiss. Reading her blog always makes me happy.

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Do you ever play with speed when you run on the treadmill? Anyone else training for a full marathon? What marathon are you training for?

11 Miles, Taste of Dallas and a Little More Swag…Wknd Recap.

Happy Monday! Hope you had a marvelous weekend. Mine was definitely great and I have to say it was a little tough to get up to teach spin this morning. But I did and it was awesome. We did sprints to this jam at the end. Nice little calorie burner.

Let’s backtrack…Friday night I went to Taylor G’s hip hop dance class with my friend Camillia. I think I have mentioned this dude before but he is like a ball of crazy energy. I always feel like I have a little more swag after I leave his class. This is just a sneak peek of some of the stuff we did from the last time I went to one of his dance offs.

Great turn out too! The class was only an hour long and time went by so freakin’ fast I had wished the class was 2 hours long.

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Of course afterwards we refueled with a bunch of delicious sushi. So necessary.

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Saturday I got up for an 11 mile run. It was already about 80 something degrees at 6 am. Lovely.

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We had our first 100 and something degree day that day too. My girls and I took the train to the Taste of Dallas after I recharged my batteries. Fun fun.

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BBQ and Texas style food galore. They even had some food trucks out there.

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I got a little soft serve to beat the heat. With rainbow sprinkles of course.

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Sunday I went to the always so relaxing Spa Castle with man friend. We hopped around in all of the saunas and ended the day hanging out in all of the hot tubs and pools. Perfect rest day and a great way to end the weekend.

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How was your weekend? Anyone else experiencing triple digit temps?

TGIFriday Faves.

Happy Friday! Hope you had a great week and are ready to enjoy a little fun down time this weekend. I am without a doubt!

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Yep yep…let’s get to my favorites from this week!

-10 Terms Every Hip Runner Should Know. Hilariousness.

-Call me a nerd but I’m a little too excited about my new electric toothbrush. Highly recommended from my dentist and with the help of my insurance I took the splurge. I’m so fancy.

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-6 Types of Facebook Friends. How true is this?

-A visit to the new Whole Foods Market by my job. Check out all of the fresh produce there. Colorful like artwork.

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-And flowers. Because you have to treat yoself and just buy yourself flowers every once and again. You’re worth it.

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-Run like a girl. Have you seen this floating around the internet? Pretty awesome.

What are you doing this weekend? Anything out of the ordinary planned?

Hypnotic and Training in the Heat.

I got a little bit of a late start on my run this morning but in my defense I had some pretty amazing sleep last night. If you ever need to get to sleep fast and in a hurry turn on the YOGA station on iHeartRadio. It’s practically hypnotic. You will be in savasana dead man’s pose for 8 or 9 hours.

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5 miles along a shaded path. And boy was it hot and humid. I think my body is slowly starting to get acclimated to it. I much prefer cold weather running but all of this summer training does make you mentally pretty tough.

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My personal tips for running in the sweltering heat and getting through marathon training season-

-Always, always wear sunscreen! I know it can be a pain sometimes to slather it on if you’re in a hurry to get out the door but trust me your skin will thank you. And yes…Black people sunburn too in case you were wondering. Haha…I made the mistake of thinking otherwise last year and I had some interesting looking sunspots all over my back that would not go away forever. Not cute when you’re trying to wear pretty sundresses to meet your friends for cocktails in the afternoon.

I like this spray on kind. So easy to just spray and go.

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-And bug repellent. West nile is real down here and especially in the areas where I like to run buggies are everywhere.

-Get out early. The earlier in the day it is the cooler it will be. Obvi. My favorite time of morning to run is around 5/6 am…plus it feels so good to be done with a long run before most of your friends even wake up in the morning.

-Hydrate hydrate hydrate! I have to drink water like it’s my job…even when I’m not running. I like to keep a big jug at my desk in the office and sip on it all day.

-For any run over 13 miles I take in an electrolyte drink. This one is my favorite right now (thanks to you, Kristin!)

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-Wear dri-fit/breathable tank tops and shorts. Haha honestly the less clothes the better.

-Slather on anti-chafing stuff in those naughty places that like to chafe. My personal preference is Vaseline. It’s cheaper than the fancy stuff and you can buy it anywhere.

Do you have any more tips for marathon training in the summer heat?