Savory Oatmeal

Last weekend, I made sweet potato burgers and there were some baked potatoes that I ended up not using. Instead of letting them sit and rot in the fridge, I decided to tart up my morning bowl of oatmeal by adding some mashed sweet potatoes along with warm spices to help bring out the flavor. They were divine!

Bake 1-2 sweet potatoes in advance to last you a week of hearty breakfast. Peel, mash up and store them in the fridge. Here's what I included in my bowl:

• 3/4 cup old fashioned rolled oats
• 2 tbsp wheat germ
• 1 cup any kind of milk (almond, soy, coconut or regular)
• 1/4 cup mashed sweet potato
• 1/4 cup mashed ripe bananas or applesauce (optional)
• 2 tbsp agave nectar, honey, maple syrup, brown sugar or any sweetener of your choice
• 1 tsp vanilla extract
• pinch of salt
• 1/2 tsp ground cinnamon
• pinch of ground nutmeg and cloves

Toppings: walnuts, pecans, silvered almonds, coconut flakes and/or dried cranberries

Cook oats the way you like it (on stove or microwave) along with wheat germ, milk, sweet potatoes, bananas/applesauce, sweetener of choice, vanilla and salt. Add cinnamon, nutmeg and cloves. Sprinkle on desired toppings. Yum!

True Story

Dad Was Right All Along

Due to a full-time job or academic commitment, physical activity becomes less of a priority into our hectic schedules. Spending more time in front of a computer, laptop, doing paperwork, reading or anything you do at your desk or chair all contribute to muscular imbalances and bad postures that develop over time.

Hip flexors become tight from prolonged sitting. Glutes weaken. You rest your elbows on the desk and your abdominals bulge out. Shoulders roll inward towards your chest. You log into Facebook and come across a friend's uploaded photo album and lean your head forward into a "chin jut" to get yourself closer to the screen. After a while in that position, you start to feel tension in your neck and shoulders and a headache coming up.

Relying on your neck and shoulders muscles to support all your forward head weight takes a toll on the spine. (In this case, your core and back muscles should be activated to keep yourself upright.) You feel a growing pain in your lower back because the poor thing's also hanging on to your head like a fat fish on a fishing rod. A chin jut turns into an upper back slouch leaving your lower back to do all the dirty work in combating your bad posture. I bet when you started reading this, you've quickly corrected your posture by sitting up straight with shoulders back!

When I was younger, my dad would poke me below my ribcage in order to get me to sit or stand up straight whenever I slouch.

"Up!" he would say with a finger pointing in an upward direction, his shoulders rolled back and chest pressed outward to provide an exaggerated demonstration how I should walk, stand or sit.

He carries it with such poise a ballerina would. I'd get grouchy, annoyed and tell him to quit it. I was young and stubborn. I didn't see the purpose of "not slouching" and didn't know how bad the habit could cost us in the long run. Being the rebel I am, I would continue to be my great slouching self.

Alas, doing it my way didn't last long enough. He'd become persistent and his pokes would become annoying, consistent and painful, leaving me with no choice but to get myself upright. There was no "his way or the highway." It was "his way or suffer the consequences." The "highway" was only for opportune times when he's not around. As I got older, practicing good posture soon became a habit but sometimes, I still slouch and later on realize I need to get back up! I guess Dad was right all along.

I like spending time on my laptop, especially blogging and Pinterest. Those things are darn addicting. My posture becomes less than ideal when I try to get too comfortable by slowly dropping into a slouch but I still remind myself to sit back up quickly when that happens. It's an on-going cycle of slouching to un-slouching, back and forth.

I try to take breaks from the laptop to walk around, do shoulder circles and stretch my neck. I also do this stretch that helps correct the dreaded "Hunchback." Lie on the floor on your right side with your right arm straight out behind you and perpendicular to your spine. Keep your right shoulder pressed against the floor with your belly off the floor. Spread your legs apart for balance support and bring your left arm straight up towards the ceiling. Work on reaching the left arm as far up as possible and using the muscles in your upper back, push it backwards. You should feel a stretch in your left biceps, front of your right shoulder and chest. Hold for 30 seconds or so and repeat on the left side. It feels amazing!

If you're not flexible enough to bring a straight arm on your lying side behind you, your chest muscles may be too tight so insert the stretch into your daily routine to reverse the common muscle imbalances--tight chests and weak upper back.

Thought I'd throw this out too:

"For every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 pounds." Kapandji, Physiology of Joints, Vol 3.

"Forward head position may result in the loss of 30% of vital lung capacity." Scary! 

Healthy Cakes

These Spinach-Coconut Chickpea Fritters are the bomb. I serve them over sauteed cabbage using the same pan I used for the fritters so it absorbs all the oil left behind and drizzle some soy sauce, wine vinegar and spices over it while it cooks. Serve with chopped avocado in lime juice and cilantro on the side. Finish the dish with dashes of hot sauce and it's perfect!

Pain v.s. Exhaustion

Just to be clear for novices:

Pain = good kind of pain that gives you results--muscle burn, lactic acid build up, your mind screaming and begging you to stop... 

Not.... jump-roping-on-fractured-metatarsal or shin splints kind of pain! 

Addiction

Yesterday, I got a text from a friend.

"Planning on giving up anythin fir lent????" Yeah. Exactly as typed.

Lent? I had no idea what that was. When she explained what it was, I felt a little embarrassed by my ignorance because it was something I should already be familiar with. My dad's a strong Catholic. His whole family is and most of them currently reside in Mexico where I was also baptized as a Catholic when I was a little girl. We used to go to church every Sundays but not so much anymore now. I grew up mostly with my mom which probably explains why "lent" didn't ring a bell.

Even though I don't follow a religion, I decided to do it this year just for the heck of it. Give up something starting today for 40 days until Easter Day. Peanut butter is by far my worst addiction. I have it every mornings for breakfast--on a bagel, english muffin, with a banana or a spoonful in my oatmeal. Lately, it's been my nightly indulgence if I'm still a little hungry after dinner. I eat it out of the jar like ice cream. It's horrible. I know I'm not alone. Pretty sure there are lots of die hard P.B. fans out there but still....a huge glob (sometimes a couple if I can't resist) dipped in a bag of chocolate chips, walnuts or shredded coconut. Drizzled with honey or agave nectar for more sweetness. Eek. Not acceptable for me especially with the rising peanut butter prices those days!

My friend, also my former roommate when I lived in DC, knows my weakness. I already knew what she was going to say--give it up for 40 days. It startled me and took me a couple hours to finally make it a pact with her. Forty days, I thought, shouldn't be too bad since I've already endured a 2 month withdrawal from peanut butter two years ago. It was torture because that time, I swear my addiction was beyond worse than it is now. As the last day of the two month period got closer, I wasn't craving it as much as I used to and now usually pair it up with something else for breakfast. Okay, yes, every once in a while, I overdose on spoonfuls and drift off into a peanut butter coma. The addiction's still in me but at least I'm handling it better than before!

Just figured writing about this would carry out as if I'm making a contract with myself. Here it is, no peanut butter until Easter Day. It'll drive me crazy but my restlessness should subside as days go by. Well, hopefully and hoping it might further reduce my appetite for it in the long run. It's surprising to see how far you can go without something you thought you couldn't live without. Think it over. What are you willing to give up?

Cramer to the Rescue

Ever realize, upon arriving at the gym or a training venue, that you've forgotten to pack a pair of socks? I hate when that happens. You pack your bag in a rush and forget the little things.

Cramer Underwrap Tape was designed to be used underneath athletic tape and soon became all the buzz as a sports headband during my earlier years when I played soccer in high school. It's super light, comfortable and stays put throughout the whole practice without a headache a regular headband would give you!

I remember forgetting my socks one day at practice and saw that ol' Cramer guy sitting there in my bag. That's when I figured it might work. Turned out it serves double-duty as a back-up sock! You can find one at Sports Authority or your local sporting goods store. Stash a roll in your bag and just keep them there for those oh-crap! moments.

Ape Index

It's true that genetics influence athletic ability. Some athletes are blessed with genes that make them champions. Some skills are achieved by hard work and commitment. However, don't let it pull you down. Just because you have low genetic potential for aerobic endurance doesn't mean completing a marathon or even an Ironman is insurmountable. That's why we train--to develop and strengthen our potential for a sport.

So what made me bring up this? Check out this interesting article for triathletes and swimmers. It helps to understand your body better and how certain characteristics impact performance in the water.

Swimming is my least favorite discipline in triathlon. I'm not that great in the water; I'm just your typical swimmer. Many articles mention that a long stroke is favorable in long distance swimming but for some reason, I always felt like it doesn't do much for me especially with my short arms.

My ape index is -1. It partly makes sense now and helps me understand why I feel like I'm not taking in much distance with a long stroke. I find that a short stroke with a faster turnover rate works for me instead of long stroke with low stroke rate.

Sometimes, you have to be your own coach. Perfect form or technique feedback from a coach, trainer or an article might not benefit your performance but take it as a guidance. We come in all sizes with different physical and biological characteristics. It's all about experimenting and honing your skills to come down on what works best for you and your body. Nobody knows your body as well as you do!

Rainy Day Transition Workout

Last Tuesday was my brick workout, a tempo ride followed by a 15 min run. It was pouring outside and my motivation backfired. Thankfully, an indoor trainer came to the rescue and as I started pedaling, I told myself I just might feel a little more motivated to head outside after an intense hour ride. Unfortunately, when I opened the front door, I still couldn't get myself outside. I like running in the rain... but only if the run is at least 30 minutes and only during the middle of my run to the end because getting started is always the hardest part. That time, I wasn't feeling it and 15 minutes was just too short to be enjoying the dreary weather.

Since I didn't have a treadmill, I began to improvise by running forward and backward in my garage and squeezed in a couple running drills. It worked and was a way to get my legs accustomed to the transition demands of multi sport racing. It's awkward at first in restricted space but at least it helps recruit new muscle fibers that aren't used in forward running. This is great for correcting muscle imbalances and getting your legs moving in different directions also helps flush out that rubbery leg feel after a hard ride. Don't make it a habit; save this for dreary days if your transition run is as short as 15-20 minutes. I'm not going to lie but it's mind-numbingly boring in a confined space but better than skipping the run altogether! Run in the cold wet weather or limited space....you pick.

Better yet, this is also something you can do outside (when weather isn't an issue) for your transition workouts especially if you're training for a duathlon. Ride to a destination, lock up your bike, run forward about 100 meters and backward to your bike a few times. Ride again to the next destination and repeat. Watch out for cars, cyclists and/or runners behind you!

Perseverance.

--Deepak Chopra

Truth. For change to happen, work for it, hang on and persevere.  

Kale Chips

I'm addicted to this crunchy snack. So nutritious and delicious! Whole Foods sell those in small containers but it's much cheaper if you make your own. You can make a batch in advance for snacking or as a crunchy alternative to your favorite potato chips. Nutritional yeast gives kale an extra kick with a mild cheesy flavor but you can forego the yeast and use olive oil if you prefer a basic taste that's not too overpowering. Go crazy on spices--you can't screw up. It tastes good no matter what! Let it bake long enough so it gets really really crispy, about 1 hour 15 min or a little longer. They shrink in the oven so get two or three bunches of kale if you plan on making a batch!

Other ingredients to throw in with kale:

• minced garlic
• pine nuts
• garbanzo beans
• grated Parmigiano-Reggiano instead of yeast

Duel with the Microwave

You know, when you stick something in the microwave for like a minute or two, don't you ever find yourself trying to accomplish a task before the microwave hits 00:00? Yeah. That's what I do. I like playing war with it. It goes like this... beep, beep-beep... beep! Then I sprint to the bathroom, do my business and run back as fast as I can and BOOYAH! Sometimes it's attempting to make a sandwich. Putting away the dishes. Clean the kitty box. Run out to get mail. Change clothes. Take out the trash. Whatever it is that sounds like a thrill that moment. I like knowing what I'm capable of within those few minutes!

It's quite ridiculous going through all the things I've done to beat a kitchen appliance and getting myself hurt at times like running into a wall, getting bruises, trip over my cat, stub my toe and scream like a banshee. I figured there are better stationary things I can do instead of going berserk all over the house, putting myself in risk of getting banged up, accidentally breaking things or possibly end up in the ER. You know how embarrassing it would be if your doctor finds out you went through all that bull crap to get your pinky dislocated.

So today, I did something different. While I was waiting for my tea water to heat up, I decided to squeeze in as much burpees as I could within two minutes. No, you read that wrong. Not burping. BURPEES. It was awesome and much more safe, of course. If you're one of those people who like playing war with the microwave, use that time wisely... and safety first! Burpees, plank, push ups, balance exercises like standing on one leg, squats, or whatever you think you're an expert at for a boost of self confidence. Keep a record of your personal bests if that motivates you for your next duel with the microwave.

Measurement Secret

When it comes to shopping, I hate trying on a pair of jeans, pants or shorts. I hate lugging a couple sizes with me to the fitting room, taking off my shoes and then finding out it doesn't comply with my waist and leg length. It takes a lot of patience to find the one that fits perfectly and I have no patience for that especially with my short legs. I do know my size; I just keep forgetting because I don't shop much and sizing depends on the brand. You can't predict the fit especially if it's a new style or brand so you end up gathering almost every potential pair with you to the fitting room to save another trip back to the rack.

Back when I was in high school, I watched the Tyra Banks Show every weekday and learned a measurement trick I still use today to see if the pants will fit in the waist without trying them on. The secret? Leave the pants buttoned up and drape the waistband around your neck as if you're putting on a necklace. If the ends touches and hugs your neck comfortably, jackpot! If you have to choke yourself to get the ends to touch, it's too small. If it overlaps, too big.

The circumference of your neck should be equal to the width of your waist. See for yourself and you might be surprised! I do this measurement check before heading to the fitting room and it only takes me a pair or two to find my true waistband size. If you don't care about the overall fit as long as it fits in the waist, you wouldn't even have to try them on. Sometimes I buy without trying them on and take them to the tailor shop if it needs to be hemmed or tailored. For me, it's worth having a pair that fits you like a glove!

No-Fail Homemade Gifts

Happy Valentine's Day!

Incase you forgot...here are some quick easy homemade gifts for procrastinators, including me for posting this last minute. My apologies! If you're still desperately looking for something, here it is. You'll get them thinking you worked on it for a week!

Very cute and simple. Hard to believe it as a last-minute gift! Just enlarge the image, place a paper on your laptop screen and trace the outlines. Cut the solid lines and fold along the dotted lines. Glue it on a blank sturdy card and if time permits, you can decorate it by adding glitter on the pop-out letters or a photo in the heart! 

Raid my kitchen and you'll find a cupboard full of tea. It's a freaking tea party in there. No joke. If you're a tea addict, this is something painless you can put together. All you need is a variety of colored or scrapbooking paper. Attach a love or inspirational quote on the back envelope! 

Very creative instead of the usual candies. Pick up a box of chapsticks, index cards and ribbons from a drug store. Or for the athlete in your life--energy bar, gel, headband, travel size goodies or anything small that would fit. Use scrapbooking paper or newspaper to cover the ugly lines on the index cards. Cut two slits in center for the ribbon and tie a bow in the back. Easy!

For the man in your life, forget lovey-dovey cards, chocolate, pinks, reds or something that would remind them of February 14th. I may be wrong but I believe most men are simple creatures. They don't think like women do so just pick up something he can use in the long run. It could be as thoughtful as a basket of stuff he's running out of like deodorant, shave cream, razor, toothpaste, his favorite beer and stash in a couple lottery tickets. Another way to a man's heart is through his stomach... cook him his favorite meal. 

Okay, I know I probably should've posted this a couple days in advance because those are... kind of not procrastinator-friendly but too brilliant not to share! Just take a look at it for next year perhaps?

Hard-Boiled Heart Egg 

Perfect for Valentine's Day or Mother's Day breakfast-in-bed!

Heart Sealed in a Cupcake

 Surprise your little ones with your superb baking skills!

Red Wine Lollipop

What!!!!! 

Eco-friendly Yoga Mats

Thought I'd share--JadeYoga plants a tree per mat you buy. A bit pricey, but it really shows their commitment and contribution in keeping the earth in its pristine condition. My reverence for nature all began with running; the more I spent time outdoors, the more I realize the great psychological and physiological benefits you reap simply by being outside. So I, therefore, require a well-kept environment to keep me going in life whether it's running, cycling, hiking or out doing the activities I enjoy the most and return the favor by striving to go green. What's better than splurging on a recovery product that gives back to the earth and for yourself?!

Training Ground Scenery

One of the many reasons why I love Tucson. A few Blackberry snapshots from Friday morning's Phoneline Trail run at Sabino Canyon. Pardon the poor photo quality. The view is exhilarating and even better in person!

Nectarine Pizza with Basil and Balsamic

I don't normally make pizza at nights but when I saw this, I thought hell yeah. Maybe it's the high quality image that makes it look so yummy, I don't know but anyway, I went ahead and made it last night. I put together two balls of pizza dough which makes 18", about 8 regular slices enough for 4-6 servings. Add 1/4 cup wheat germ and/or flaxseed to the dough if you'd like. I didn't like the idea of having no meat so I added prosciutto and they were just perfect as a "substitute" for salt. The cheeses I used--mozzarella, ricotta, goat cheese and Parmigianno Reggiano. And fresh basil is a must. No exceptions!

One Tough Mother

The Plank

Ever feel stuck at home with your kids and wishing you could do something good for yourself and at the same time, give your little munchkins all the attention they crave? For many new parents, exercise time is limited and harder to get into especially with sagging energy and motivation levels due to a full day of handling little children on mere sleep. You can still squeeze in a little something while you're on mommy- or daddy-duty. If you have a few minutes to spare and happen to be playing with your kids in the living room (by kids, I mean ages 2-6, maybe 7), have them sit on your back while you do the plank (see above). They'll find it fun and think you're playing horsey while you're busting a sweat.

Don't get mad if they bounce on you! They're finally helping their mommies get fit after long baby bump months of stretched out and weakened core muscles! For beginners, start with 4 x 15 seconds hold for the first week and in increments, build up by a few seconds to a minute as weeks go by... maybe two if you're feeling determined.

Let your kids bounce or jump on you all they want. If you fall, suck it up and get back up. Come on, it's only for a few minutes out of the 1,440 minutes you have in a day. Don't despair. If they tell you to move, accept and suffer. Crawl on your forearms and toes. Listen to them so you confuse your muscles to get better results. BUTT DOWN. Do not cheat! You'll know you're way too up high if your kids tell you to lower down to make their horse-riding experience more pleasant. Make it a routine with your kids. 3-5 times a week? 30-Day Challenge?? Whatever works for you. Do as much times per week, sets and minute duration as you and your kids please. If you're feeling feisty, more photos below to crank up the challenge a notch.

Your little Jillian Michaels might even ask you to play horsey again. Accept it as a reminder that you should at least spare a couple minutes few days a week to strengthen your midsection. Another great reason for this... b-i-k-i-n-i season!

One Leg Plank

One Shoulder Plank

Favorites

If you know me well, you'll know what I normally wear these days. Running shorts, yoga pants, sneakers, flip-flops, sweatshirt, sweatpants, tank top or a t-shirt. Yep, that's me. I don't really get a chance to dress nicely on weekdays where training take up the majority of my time.

I do get bummed at times seeing my sister get all prettified for work or see cute styles in magazines I can't really splurge on. Instead, I splurge on workout clothes to make up for the loss! So today, I'm going to dedicate this entire article on fashion for the gym rat. Yeah buddy. Go ahead, laugh it off or get an idea of my favorites. Sorry guys, I have no idea what's in store for best picks for men (except for possibly #5, 6, & 7) but you might find this as a guidance in finding great gifts for your fitness fanatic girlfriend, wife, sister or mom. (Hint: <3 Day) Here are my top picks:

1. My number one favorite--Nike Tempo Track Running Shorts. I have these in lots of colors and can't stop buying more. Been wearing them ever since I started running! Gotta love the built-in underwear and the material is so lightweight. You'll feel naked and forget that you have them on. Best. Shorts. Ever. 

2. This tank top is good for the all-around athlete. The cut and material hugs you all in the right curves and allows you to move freely. You will feel great. Good for a hot active summer day or running errands in a light jacket.

3. For the person who hates wearing shorts and like a pair of breathable, form-fitting capris, Nike also has these in whimsical colors if you're looking to capture attention!

4. Another great top. Nice design--perfectly fitted, not too tight or loose. 

4. For the yoga fan--these shorts are perfect for sweaty sessions as intense as Bikram! 

5. For the neutral runner who love a good pair of flat, lightweight racing shoes. These are UBER comfortable and I'm already onto my second pair! **Make sure this is your kind of shoe. Go to a running store and get your gait analysis done.** (This color is for men. Women have black, light blue, hot pink and orange-pink.)

6. For the endurance athlete who need fuel in hand for long runs, your hips will befriend this fluid belt. I got mine recently at the PF Chang Marathon and Half Marathon Expo and fell in love with it instantly. It doesn't ride up and down at all like my old one does! 

7. If you're looking for a cheap running watch, this retro watch is fun to wear. When my high-tech running watch broke, I bought this watch in blue from Target the other day (for only $19.99!) as a temporary watch until my other one got fixed. Not sure if Target still sell those but I found the main website where you can get one. I still have mine as a back up and it's still a bargain favorite. Loving the bold colors! 

So far, they're pretty much the gears I strongly recommend... stay tuned for more later on! 

A blog I'm loving right now...

This blog is pure genius. It blends food and photography. If you're a vegan or just like looking at food like it's art, you'll find this one intriguing. I'm not vegan or anything but sometimes I find myself in the mood for dishes like these, just to try something new.

And I'm a sucker for cats. Be sure to scroll down all the way to the end of some recipes, especially the Two Minute Coconut Cake and you'll see this cute tabby. I actually have it set as my desktop right now. It brings a smile on my face every time because of my tabby, Tiger, who passed away last summer. He's a little devil yet so lovable and hard to resist!

I'm also following Vanessa Rees on Pinterest. More great recipes to try and spectacular photos in her collection!

Technique First

Have you ever been told that you land on your heels when you run? If you have, I hope you know how much it can really beat you up.

I'm not going to preach and bombard you with details because there is so much information online about heel striking. Some say it's ok. Some say it's a huge no-no. It's a controversial issue because it depends on the runner but I'll tell you what I believe--it's damaging to joint health and sets you up for injuries you would have never seen coming. Maybe you've been told so many times to avoid landing on your heels but still shrug it off as if it was some trivial matter. All I can say is I'd rather you not run at all if you keep landing on your heels. It puts too much unnecessary pressure on your joints and body as a whole. It actually slows you down even though you think you're going fast. You can be faster than that if you change your habits.

To run efficiently, you should be putting all your weight onto the balls of your feet. Lets say, how should you run on glass? Yes, that's right. Heel striking will kill you. The glass will shatter. If you want to see the force differences between heel and forefoot/midfoot landing and specifically how/when/where you're applying them, take a look at these fascinating videos. You really learn a lot by wasting time on YouTube!

Distinguish the impact and technique differences between barefoot heel strike and barefoot forefoot strike. Here, you'll see rough lines (heel) as opposed to smooth (forefoot/midfoot). Smooth is good. You put force once. Your body is happy. Rough is bad. You put force more than once. Your body begs for mercy.

Now let's look at shod running. Even if you have running shoes that have been properly fitted by an expert, don't assume it completely changes the way you run. You have to make the changes yourself as properly fitted shoes are just there to provide "assistance" and protection. This video shows that heel landing can still happen in properly fitted shoes. So change your ways and make your running look like this.

Here's another cool video, if you're interested, about forefoot running in Vibram FiveFingers. I've never tried the Vibram but I can tell by its minimalist design that helps you learn to run/walk more naturally and at your best.

Basically, the goal is to reduce force as much as possible when you run or walk. Make the force as smooth as possible like the "good" lines you see in the videos. Shift body weight from the heels to the balls of your feet, lean slightly forward from the ankles, and take quick, shorter strides so the foot strikes directly underneath the hip. Another way to reduce large impact force is to minimize bouncing (vertical motion). You waste energy if you bounce too much. You don't want to go up and down. You aren't jump roping. You are running so keep your head level to devote all your energy into moving forward. Do all that and better yet, practice it barefoot on grass so you get a better sensation of how you're landing.

Even after years of running, I still make technique work part of my routine to gain and maintain muscle memory. I'd squeeze in a couple minutes of drills, barefoot or with shoes, after a warm up or in the middle of a run. Train your body to adapt to proper mechanics. Be patient--it takes a while and you'll be running more comfortably, I promise.

Lastly, if you seriously want to know what it takes to run like the wind effortlessly, take a look at one of my favorite videos that I sometimes use to show people who ask me for running technique advice.

Happy running!

More Vino Please

I love having a glass of wine for no special reason at all. Sometimes my sister brings home a bottle or two from work, Armitage, and I'd get excited seeing a new bottle sitting in the kitchen. The other day when I was sitting at Armitage studying, I noticed huge vases filled with corks as decors and also remember reading somewhere in a magazine about arranging an appealing centerpiece with wine glasses. It inspired me so much that this morning I decided to google for crafts and ideas with vino accessories. I found a similar inspiration for the centerpiece--upside down wine glasses as candle holders:

If you don't own wine glasses, you can go thrifty with this. Collect cheap glasses of different sizes, shapes and height for a more flattering centerpiece. Glass stuffing ideas: flowers, photos, small pumpkins, pine cones, fruit, stones, cupcakes (for dessert later so you're reminded to save room for it!) or any item depending on the occasion. Or you can set the wine glasses upright, fill each glass with water (add stones, marbles or sequins), throw in tea candles and you get floating candles!

When I googled the wine glass candle holders, I also came across some great ideas for corks. These are beyond, beyond brilliant:

 Bath Mat

 Garden Labels

 Photo or Recipe Holder

Card Holders

Pretty much tempted to get wasted so I can get started on my bath mat. Kidding. I'll get it done one day! Now for the bottles, more great ideas:

 Mounted Wine Vases (Fall Theme)

Mounted Flower Vases (Spring Theme)

Painted Vases

More tips: glue pennies, nickels, and dimes onto it for a metallic look, use newspaper to cover up and seal with top coat or even wrap them in rope!

Bottle Cups

Other ideas I came up with...

For a party: Stick a toothpick in each cork (short end), take it out, super glue the end of toothpick and stick in again so it stays put, label each cork with guests' names so they can use the same toothpick to pick appetizers off hors devours plates. Eco-friendly! 

For the kitchen: Make refrigerator magnets by gluing a magnet on the long end and label with words such as "To Do," "Important!", weekdays or inspirational words. 

Heart Candy

For the ladies... one way to prep your toes for a fun Valentine's Day!

Tip: Use a thin red Sharpie to write down the letters then top with clear coat.

Super Bowl Grub

It’s the perfect time to be sharing this recipe I made a couple weeks ago. Super Bowl Sunday is coming up and if you’re looking for something indulgent, fast and easy to whip up for the big event, this is it. It is SO good and so easy a caveman could do it.

For those who want to cut back on sugar, don’t. Not for this recipe. It’s worth it but if you still prefer to, I’d try substituting brown sugar for pineapple juice or omit either the sugar or honey entirely at your own risk. Other substitutions that work just as well are agave/maple syrup for honey and dried rosemary/parsley if you don’t have the fresh kind. But I say if you’re cooking for a group, it’s better to impress with fresh herbs as it really completes the dish.   

They make great leftovers. Just scrape the meat off the bones, shred them into a container and stick in the fridge. Eat it wrapped in cabbage the next day. Add shredded carrots and dip in soy sauce for that extra flavor. Sweet, tangy, salty and crunchy all in one. It’s just… so good! And the marinade goes well with regular chicken breast and steak!  

I See Demons

Eight months ago, I joined Great Times Crossfit (GTX) and little did I know that it would set me for a new body and mind. Words cannot describe how much it had helped me to endure higher intensities in training and racing. I first heard about CrossFit from a friend of mine a couple years ago and that time, I never thought about getting involved. To me, the sport seemed kind of intimidating to be surrounded by sweaty, labored-breathing muscular beasts cranking up intensities until they bleed. It’s uncomfortable (yet impressive) seeing them live to suffer and me, being the endurance athlete, I didn’t think I needed that or would even fit in. Last year, I decided to suck it up and try something totally out of my boundaries. You never know until you try.

Most likely, some of you have experienced mixed feelings where you didn’t think you could do something. I tell you what… put on your big girl (or boy) panties and do it because you’ll always have that choice to withdraw if it doesn’t suit you. It’s not like a matter of life-and-death and you’re stuck with it forever. Life’s too short to be pondering over whether you should have a go for it or not and eventually regret not trying.

Don’t get me wrong, I love CrossFit but there is one thing I despite the most. The snatch. Even up to this day, I still cringe every time I see “R+L snatches” on the WOD board or even worse, "DBL snatches." They're demons and we don’t get along. It sets my hands and forearms on fire and burns to the point I start to lose grip and the kettlebell goes flying across the room nearly killing someone else and as much as I want to give 110%, I still worry about the person in front of or behind me! My snatch strength isn’t too great, probably partly because I haven’t mastered the perfect technique or I don’t like how it’s executed. I haven’t learned to dance with it yet, but all I know is that it especially becomes a living hell if it’s over 26 lbs. Yet I still suck it up and like Nike says, “just do it” because I know I have to get that weakness out of the way. The mildest expletives in my head unleashes and gradually become quite colorful as I deal with hell breaking my arm and the best feeling is finishing, knowing I crushed those little demons.

I’m not a true Crossfitter. I’m still learning and that’s okay. I still find peace with it because of one thing—it teaches you the mental strength that makes a goal or achievement feasible. If you give with just your body, you’re only doing what you know you can do. If you give mind and body, you’re doing what you know you can do as well as things you once thought were impractical at the level you’re at now. So forget your fears and insecurities, they’re just illusions and enjoy life a little bit more.  Even if that means setting a foot into a gym after years, not knowing what the heck to do with all the never-seen-before machines and equipment or, ladies, entering a weight room full of men….Just ignore them and your confidence will shine through.

Lastly, I can’t say how fortunate I am to have amazing friends and trainers at GTX who pushed me to where I am now in my training! 

Strength

Gear Check

Running shoes wear out like the bristles on your toothbrush. Overtime the bristles gets frayed and ineffective at keeping your pearly whites healthy. You usually have to replace them...right? Well you should and it's even more vital when it comes to treating your feet.

When I buy a new pair, I always write down the date I started running in them on the bottom rubber sole with a permanent marker so I know when it's time for a new pair. Geeky, I know. But at least it's easier to find that information right there on your shoes than write it elsewhere!

Gym shoes should be replaced especially if you're a runner. As new as it still may look, the soles still ages. It deteriorates depending on how often you use them and lose all features that provide support for your feet. It'll get ugly and your biomechanics may suffer. Resist the temptation to hang onto it too long just because you want to save money. I have been there before and it's better being injury-free and comfortable than giving up your entire goal and passion to recover.

Most experts recommend every 300-600 miles (or 4-6 months) before the shoes start to show any sign of major wear and tear. Really, there's no magic number for everyone because it varies among each of us. It's more accurate to calculate your total mileage, instead of months, so you know exactly how much you've been spending time in them. So clearly, if you're serious about fitness, wear them only for exercise so they last longer!

I used to do calculations to get an estimate of how often my shoes should be replaced. I don't do that now anymore even though I keep track of mileage and my workouts in a notebook. Call me lazy, but it's a pain having to go back to find the digits swamped in messy scribbles and then have to add them all up. After getting several estimates on my previous pairs, I've learned the easy way to write down the date on the soles and sense whether it's time to say farewell.

Can't remember when you first got your running shoes? Chances are it may be time to retreat to a pair that will take better care of you! Here's a great piece of info on how to know.

Don't know what to do with old shoes? Don't even think about hanging onto them or you'll be sorry. There are shoe charities where you can recycle an old pair for people in need. Check out Soles4Souls to find a nearby drop-off location. You'll feel better knowing you're doing yourself and someone else a favor!