Saturday, September 16, 2017

Fall in love with this Pumpkin Spice Protein Shake

Fall is in the air...except in Texas where the heat index was over 100 today. OK, technically it's not autumn yet, so I'll allow it, Texas, but don't let me catch you heating up after the 21st.

I love fall (when it finally gets here). September is my birthday month, fall ushers in the perfect running weather and it's about that time that everyone goes crazy about pumpkin spice!

"I am familiar with all the Spice Girls...Posh, Sporty, Ginger, Scary and Baby. But which one is Pumpkin Spice and why is she so popular this time of year?" - My FB friend who I am 99.9% sure doesn't read my blog and 100% sure he wouldn't mind me sharing his humor.
For the protein shake of the month, I thought it would be fitting to share my delicious pumpkin spice protein shake. You can skip the sugar-laden barista-made drink and mix up this one at home. With just five simple ingredients it is a healthy and delicious alternative.

This post is sponsored by Premier Protein. I am a Premier Protein ambassador. All opinions, recipes and words are my own. This post contains affiliate links, that means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 



I had a conversation over on Instagram about pumpkin puree. I noticed that all the pumpkin recipes used pumpkin puree, but none of the canned pumpkin in the store said the words "puree" on them. Was I supposed to a puree an actual pumpkin? Because if so, that sounds like way too much work. Luckily for me, I was told as long as the canned pumpkin is not pumpkin pie filling, then we're good. I never said I was a foodie. Good thing hubby is the cook in the family.


PUMPKIN SPICE PROTEIN SHAKE INGREDIENTS

1/2 cup of canned pumpkin
1 small banana
1tsp of vanilla extract
1tsp of pumpkin pie spice
11 ounces of vanilla Premier Protein shake chilled (1 shake)



I mixed all the ingredients in my Nutribullet. I started with about half of the vanilla protein shake, but it tasted too pumpkin-y. Is that possible? So I slowly added additional vanilla protein shake until I got the flavor balance I wanted.

fall in love with pumpkin spice protein shake


It was so freakin' delicious. It tasted like drinking a pumpkin pie. I immediately wished I had a little whipped cream to top it off!


Are you ready for fall? Do you love pumpkin everything? Is it hot where you live right now? Do you want to wish me a happy birthday? (shameless plug for comments.)



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Keep Running,

Lea


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Tuesday, September 12, 2017

Tuesday Tails Furry Feature: Team VivEgonRae

Welcome to the latest edition of Tuesday Tails Furry Feature when I introduce you to the best four-legged runners on the internet! This week I am publishing on the tail-end of Tuesday (pun intended).

I am thrilled to introduce you to Egon, Rae and their favorite human, Vivi!

Hi, Vivi. Tell us a little bit about your favorite running partners?

My running partners Egon and Rae are both German Shorthaired Pointers.




Where is your favorite place to run with your pooch? 

We mostly run through our neighborhood since we know the route and areas to avoid for other dogs. We also venture for fun to the University of Miami, but there we encounter squirrels and ducks, so it's a fun time! 





Have you ever raced with your dog? 

Egon has run with me in two virtual half marathons. I wish it would be real half marathons, but haven't found a street race that allows dogs. I have ran a family-friendly 5K with Egon and Rae and my son. 



Tell us about a running moment that made you proud.

The first time I ran 13.1 with Egon was truly exceptional! Egon was about two years old, my husband had gotten his two year cancer-free notice and it was time to finally have a semblance of peace. I wanted to share my excitement and my best friend with my running community so I figured, why not! He has energy to out-do me. We ran it in April at dusk and looped two miles for water to make sure he didn't overheat. We finished n 2:05! Rae has run up to 11 miles but I'm waiting for the Miami weather to cool to finally take her to 13.1 glory!




Do you have any funny stories about your dog? 

Rae is much more petite than Egon. If Rae feels a little threatened (mostly people riding on a bike or a loud bus), he will hide, literally, under Egon.



What running (or life) lesson can we learn from our dogs? 

There is so much I take from my dogs every single day. First, you never say no to a good time with family! It doesn't matter the time of day, I say 'let's go run" and they are so excited! Second, they never worry about "what do I need to do next!" As a busy mom, I'm always worried about school, kids, my job, etc. and my brain runs faster than my body can keep up. Dogs focus on the now, what can I sniff at, where are the lizards? Finally, when they just gotta let out their frustration, they let go, kick up grass and keep going!



Do you want to tell us anything else about you or running with your dog? 

My dogs are my inspiration for my running and getting up early. They do so much more for me than I can ever repay in a lifetime. I wanted this year for the runs to mean more. They have such an amazing life and it hurts that other dogs can't. 

I signed up for the 2017 NYC Marathon through the ASPCA. I want to inspire my running community to share in the love of dogs especially when you combine them together! In light of the Hurricanes, the ASPCA helps with animals in need. Sadly, Miami has the barrel of a gun pointed at us, so Team VivEgonRae may be on a training hiatus, but we will kick up the grass and keep going to NYC! I would love to share our story and if people want to help, all pennies through this mechanism go to the ASPCA (not a third party vendor)!



Any parting thoughts?

Thank you for the feature! If we can inspire one runner out there to be joined by a four-legged BFF, then our work here is done!


You can follow Vivi, Egon and Rae on Instagram. If you would like to donate to team VivEgonRae benefitting the ASPCA you can do it here! I hope you are all safe from the storms Vivi! Update us to let us know. 

Thank you!!


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Keep Running,

Lea and Ollie



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Sunday, August 27, 2017

Self-Care September

Holy Moly. Where the heck did summer go? This year is flying by. I always love September because it is my birthday month, we finally get a break from the hot Texas summer and fall racing season is upon us. It's the most wonderful time of the year.

In celebration of my birthday, I scheduled something special for each weekend in the month of September to relax and to take care of myself. Self-care is so important. In our crazy lives we'd all do well to take some time on a daily or even a weekly basis for the things that nourish our soul.



On September 2nd I am going in for a Cryo Therapy appointment. We've been working out hard lately and my old-lady joints and muscles can always use a boost in recovery.

September 9th I scheduled a 90 minute massage with my favorite sports massage therapist. He's a miracle worker.

September 16th I scheduled a hair appointment because when you look good, you feel good, right? I swear my hair stylist has super-human abilities. He wrangles my rat's nest mess of a head into smooth and shiny locks.

September 23rd I want to go stand up paddle boarding. I've been wanting to do this for years and I figure my birthday weekend is the perfect opportunity to make hubby take me try something new.

September 30th I'll get a pedicure because these runner's feet need some love too.

One way to practice self-care is to move your body. No, I don't mean join the local CrossFit box for their 5am workout five days a week or start training to run a marathon (unless you feel so inclined). I just mean get your #assoffthecouch and do what feels good. I like this 30 Day September challenge because sometimes the hardest part of all is getting started.

This is an affiliate link, which means if you register and use my discount code I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

  • September Get Your #assoffthecouch Challenge 
  • Runs September 1-30.
  • It's an online challenge designed to help you with the hardest exercise of all, getting your #assoffthecouch. 
  • The coupon code 7021mgtx gives you 30% off. Your cost is only $11.90.
  • Over $300.00+ in prizes will be given away to participants. 
  • Event Details are here: www.couchtoactive.com/offthecouch
  • Register for the event here: https://www.couchtoactive.com/product-page/Sept2017



Of course, self-care doesn't have to be about doing things that cost money. Take a bubble bath, read a book, turn off your cell-phone for a day, go for a hike, play with your dog, chat with a friend, sleep in, write in a journal, even indulge in your favorite show...whatever it is that makes you feel like you.

Will you join me for self-care September? Or the #getoffyourass challenge?

p.s. we have a winner for my Momentum Jewelry #Iamempowered bracelet. Congrats Missy B!

a Rafflecopter giveaway


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Keep Running,

Lea

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Sunday, August 6, 2017

My Biggest Takeaway from BlogFest: What I Don't Want + a Giveaway

I've been home from BlogFest and the IDEA World fitness convention for two weeks and I am just now starting to feel like a human again. Does it really take this long to recover from a trip to Vegas? And I didn't even drink alcohol!

I've been struggling to write my recap because the biggest realization that came out of it was what I don't want. That's a good and positive thing. It helps me focus on what is important and gives me direction for the future. I knew it all along, it just hit me hard that I may have been pursuing the wrong things.

Don't misunderstand. BlogFest was amazing and inspiring as always. I've said it before but it bears repeating now: BlogFest is all about the people for me. And I am not even that much of a people person. I mean I have my small circle of people, but I don't go running around looking for new friends or anything (that would be exhausting).

When I called my mom a few days before I was leaving for Las Vegas to tell her about my trip, she said, "That doesn't sound like something you would enjoy at all."

My mom knows me so well. People, crowds, strangers, social stuff with people, crowds and strangers are all not my jam. But what she didn't understand is that these are my people. When I go to BlogFest I sit in a room of a couple hundred ladies (and maybe a guy or two) who are just like me. They get me because they are me. They are bloggers, they are runners, they are fitness instructors and running coaches. They love to write. They love Instagram. They love dogs and social media and they are hustling to make this blogging thing work. My people.


BlogFest babes

It may have been my third BlogFest but it was the second annual Charlie's angels pose at BlogFest with my roomies Train with Bain and Mat Miles Medals.


Often times the people that I know in real life (IRL as the kids say) don't get what I'm trying to do here. It's not to say that most people are not supportive and encouraging, but they have vastly different dreams and goals. It is so refreshing to spend time with people who are on the same path.

And when someone scoffs at something I do, I remind myself that when people don't get what I am doing it only reinforces that I am on the right path. Do what others do, get what others get. Or like Dave Ramsey says, "If you will do the things others won't do then some day you will have the life others won't have." or  “If you will live like no one else, later you can live like no one else.” He is referring to money matters of course, but it applies to anything that requires self-discipline: finances, nutrition, exercise and building a business.

But this isn't about Dave Ramsey, it's about BlogFest, the inspiring people, speakers and experiences and about my revelation about what I don't want.


TODD DURKIN REMINDED ME WHAT MAKES MY SOUL SING



Todd Durkin was the keynote speaker at BlogFest. He is a gym owner, trainer, coach and motivational speaker from California who trains professional athletes along with the everyday people in his community. He won the IDEA Inspiration Award this year. I loved his personal story of overcoming obstacles to achieve success. He spoke a lot about what it takes to be successful and how to get there. Namely: hard work, persistence and help & guidance from others. Todd talked about his book, the WOW book, and his 52 ways to motivate your mind, inspire your soul and create WOW in your life. He was kind enough to give a copy to everyone at BlogFest!

Click on the book to purchase, it's an affiliate link, which means if you choose to make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 



That's when my brain first started churning. Todd Durkin planted the seed when he said:

"Do more of what you love to do and what makes your soul sing. What are the five things that most make your soul sing?"

When I started to think about all the things I do I started to realize that perhaps I may have been spending too much time on things that I thought I should be doing and not enough time on the things that I really enjoy. I am a writer. I love to write and blog. When I write I get lost in that "flow state" where time evaporates and I forget to eat and go to the bathroom. You know that feeling? It's not that I ever stopped writing or spending time on it, it is just not where I was focused for my largest income stream.

In fact, the reason I pursued getting my personal training certification in the first place was to elevate my blog and give some authority behind the fitness articles I write. After I was certified as a trainer, running coach and nutrition coach, my focus started to shift away from what I truly love and was split in all these different directions.

I like to teach bootcamp, I like coaching and I am not saying I don't want to do those things at all, just not as my primary sources of income. Writing should be my main focus and these other things secondary. As soon as I got home from BlogFest, I raised my prices on my site for my personal training services. I realize now it is not something I want to do full-time, but the time I do spend on it needs to be focused. I provide incredible personalized value to my clients and my pricing should reflect that.

5 Things That Make My Soul Sing:

1. Writing fitness articles
2. Blogging
3. Running and coaching
4. Designing training plans
5. Working out and personal training

Thanks to Todd Durkin for providing me the focus I need to move in the right direction going forward. It is clear. My focus needs to be on freelance writing and earning income blogging. More of what I love.


THESE IDEAS WERE REINFORCED AT IDEA WORLD SESSIONS


After two amazing days networking and connecting with the BlogFest ladies while learning, eating and sweating it out, it was time for the IDEA World sessions. IDEA World is the largest fitness convention and I was excited for the opportunity to learn and earn continuing education credits for my fitness certifications.

One of the sessions I attended was called 'Get in the Game! Tips & Tricks for Coaching Small Groups.' It was a panel of experts from the large gym chains talking about coaching small groups. It ended up being more about managing small group training from a gym owner's perspective than managing the actual group from a trainer's point of view. It wasn't what I thought it was going to be, but it was eye opening. I loved hearing from these executives at major chains. It reminded what I don't want to do: teach fitness classes in a corporate gym. I learned a lot. I thought about what Todd Durkin said and I was more focused on my own path than ever.

Just keep peddling...


INSPIRATION POURED OUT FROM ALL AROUND


Ideas and inspiration about contract work, freelancing and small business ownership poured out all around. Isn't it funny how when you focus on something it begins to pour out even from the places you didn't expect or thought you already uncovered?

Then all of a sudden it was 11PM on a Saturday night and I was eating pizza at a casino with my roomies. I had a 3:30 am airport shuttle pick up appointment looming in the too-near future and all the fun, learning, sweating and strategizing was coming to an end, but my new focused path was just beginning...

Before I go I wanted to say a big thank you to Alyse and Jamie and the all the Sweat Pink ladies who put in the hard work to make the conference possible. See you next year in San Diego!
Me and Enjoying the Course in the Sweat Pink booth at IDEA World. Overboard on the props? Nah.

GIVEAWAY


Enter to win a Momentum Jewelry motivate wrap #Iamempowered below!


a Rafflecopter giveaway

No purchase necessary
Open to US residents 18+ only
Runs 8/6 through 8/13
Winner will be selected randomly and notified via email
Winner must claim prize in 48 business hours or new winner will be drawn
Prize will be shipped within 2 weeks of prize notification from Fort Worth, TX



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Keep Running,

Lea

Does your running partner have four legs

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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in Fort Worth, TX in the Shredshed, online half marathon coaching and nutrition coaching. If you are interested in coaching, please contact me. Have questions? I'd love to help. 
While I am a certified personal trainer and nutrition coach, I am not your personal trainer and nutrition coach. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise or diet program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Sunday, July 30, 2017

REFRESHING HEALTHY PROTEIN FUDGE POPSICLES

In case you haven't noticed, it's hot y'all. I live in Texas now, so I'm allowed to say y'all when talking about the heat. The summer is flying by. Heck, this whole year is flying by. We spend our weekend days looking for ways to cool off.

I made these refreshing delicious protein fudge popsicles with my chocolate Premier Protein powder.

I am a Premier Protein ambassador and this post is sponsored by Premier Protein. All opinions are my own. If I hated it, I'd tell you. This post contains affiliate links, that means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

With only four ingredients, they were so easy to put together and taste just as delicious as those fudge pops you buy from the store, but healthier with 30 grams of protein (per scoop) only two grams of sugar and no artificial sweeteners, flavors or colors in Premier Protein chocolate protein powder. These are a great post workout snack to cool off and protein up!


INGREDIENTS

1 scoop of chocolate Premier Protein powder
2 cups of chocolate almond milk
1 tsp cocoa powder
1 tsp vanilla extract

Mix up the ingredients in a blender and pour the liquid into popsicle molds. I found popsicle molds at Kroger but they are also available on Amazon. Freeze for three to four hours then run molds under hot water to loosen the popsicles from the molds.










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Follow my blog with Bloglovin

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in Fort Worth, TX in the Shredshed, online training and nutrition coaching. If you are interested in coaching, please contact me. Have questions? I'd love to help. 
While I am a certified personal trainer and nutrition coach, I am not your personal trainer and nutrition coach. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise or diet program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Tuesday, July 18, 2017

Tuesday Tails Furry Feature: Meet the Dog Lady: MYDOODLESLUV2RUN



Hi, friends! Life has been crazy busy and as you read this I am getting ready to leave for my trip to Vegas to go to the IDEA World fitness convention and BlogFest with Fit Approach. I am very excited about my trip and I'll be sure to have a lot of goodies for you when I return.

It's time for everyone's favorite post of the month, Tuesday Tails Furry Feature when I introduce you to the cutest four-legged runners on the internet. This month I am thrilled to introduce you to Melanie from Dallas, TX who is my Instagram friend and has quite the love for dogs and running.

Hi, Melanie. Tell us a little bit about your favorite running partner.


I have four fur doodles. Two 16 year old cocker spaniel sisters (Maalei and Kadi) and two German short hair pointers (Scout and Addicus) that are 2.5 years old. One of my cocker spaniels is retired (Maalei) and the other is the leader of the pack (Kadi). Yes, at 16 yrs old she can keep up with my 2 year olds. All of my doodles are rescue doodles.



Where is your favorite place to run with your pooch?

White Rock Lake in Dallas. I'm known as the dog lady.


Have you ever raced with your dog?

Yes. I took Maalei to NYC and she won 2nd place in the Iams doggie 5k. We entered most races around town and were usually the first dog through the finish line until just a few years ago. They could run a seven minute mile.



Tell us about a running moment that made you proud.

My most proud moment was finishing the Hawaii ironman in Kona Hawaii. My dogs were training partners and gave me my strength to finish the race. My mom and future husband were present. My husband and I married two days later in Maui.


What running (or life) lesson can we learn from our dogs?

My doodles are my heart and soul. They will run their heart out for you in rain, sleet, hot or cold. They teach loyalty and perseverance. Most importantly they always have a smile on their face. I would save all tbe doodles if i could.



Do you have any funny stories about your dog?

In NYC we did an underwear run 5K the night before the race. Maalei was dressed in an underwear costume that matched me. She was a hit.


Do you want to tell us anything else about you or running with your dog?

Anyone that knows me knows my love of my doodles and they have afforded me the ability to train and do all my bucket list races including a 50 miler. Next on list is a 100 miler.



Thank Melanie! You can follow Melanie and all her four-legged running partners on Instagram at MYDOODLESLUV2RUN

Do you run with your furry friend? Want to be featured next? Fill out this form to be considered as a future furry feature. 
 
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Keep Running,

Lea

Does your running partner have four legs

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Wednesday, June 28, 2017

Premier Protein Instagram Giveaway!

I am a Premier Protein ambassador. I am compensated to share Premier Protein products. All opinions are my own. If I hated it, I'd tell you. 


Hi, Friends. Just checking in to let you know I have a giveaway on Instagram for a Premier Protein 4-pack of vanilla protein shakes! I'd love if you would click over to enter to win. 

Winner will be randomly selected on July 1st on Instagram. It's easy to enter.



Must have US shipping address to win. Winner will be selected from all eligible entrants on July 1st. Prize will be shipped from Fort Worth, TX. Winner must claim prize within 48 hours of announcement or new winner will be selected.


GOOD LUCK!

Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




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