Please contact me if you’d like to join me on my next outdoor training run. The attached training pdf displays my distances up until race date…

Kind regards,
Sherry McCauley B.A., CCPE, PTS, NWS, PFS
Freak Your Fitness Kingston
613-331-1214
Sherry@FreakYourFitness.com
www.FreakYourFitness.com

1. Spray a glass square baking pan with non-stick vegetable oil cooking spray.
2. Place almond butter, honey and dark chocolate chips in a large saucepan over medium heat.  Cook for 4 minutes, stirring constantly, or until all ingredients are melted together.
3. Remove from heat, stir in the brown rice cereal.  Press mixture into your baking pan and cool for 20 minutes in the fridge.
4. Serves up 16 servings.

Nutritional info: Serving size = 1 square.  Calories: 160, Fat: 7g, Carbohydrates: 24g, Fiber: 1g, Protein: 2g.

Source: teambeachbody.com – Thin Kitchen Ingredients for Healthy Living

I wish to invite you all to join me on my next adventure….  I have just started my training to complete the Kingston Half Marathon (https://eventsonline.ca/events/limestone/) taking place on Sunday April 29, 2012.  There is a 10km race on the Saturday as well!  Never run before, don’t worry neither had I before joining a group running program.  After joining a group program I have now proudly completed races all over the world (my favorites; Iceland and Hawaii with Team Diabetes).  I have started my training indoors on the treadmill, and will be out in the west-end of Kingston on road worthy days (above zero temps).

Please contact me if you’d like to join me on my next outdoor training run.  The attached training program link below displays my distances up until race date (I found this on the internet – a great program that much resembles my first “Running Room” program that enabled me to complete my first race!!

Sample Half-marathon_Training Program

Kind regards,

Sherry McCauley B.A., CCPE, PTS, NWS, PFS                                                                    Freak Your Fitness Kingston                                                                                                     613-331-1214                                                                                Sherry@FreakYourFitness.com                                                       www.FreakYourFitness.com

To begin: Set your interval timers or watches for 40 seconds of exercise and 10 seconds of rest.

Consider trying the following exercises 1-3 times each, enjoying 60 seconds rest between exercises and 10 seconds rest between your repeats.

Perform: High knees, Bum Kickers, Mountain Climbers, Step-ups, 2 Jumping Jacks to 2 Push-ups, Jumps Squats, Jump Split Lunges…..

Do what you can with the time you’ve got – Dream It. Achieve. One workout at a time! www.FreakYourFitness.com

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1/2 cup rinsed black beans
1/4 cup whole wheat flour
1/2 cup shredded carrots
1 egg white
1 whole wheat bun
1/4 tsp pepper
1/4 tsp cumin
Olive oil cooking spray
1 tbsp Chunky Salsa
Arugula to garnish

Servings/Yield: Make 1 burger Prep/Cook time: 15 minutes

1. In a mixing bowl, mash beans, flour and egg white together. Add in carrots and press into a patty.
2. Heat a skillet over medium heat and lightly coat with olive oil cooking spray. Cook patty for 3 minutes each side.
3. Place arugula and patty on a bun. Top with salsa. Serve.

Source: oxygenmag.com

Nutritional info (per serving):
Calories: 370
Fat: 2g
Sodium: 496mg
Carbohydrate: 69g
Dietary Fiber: 13g (Over half of your daily fiber needs!)
Sugars: 4g
Protein: 18g
Iron: 6mg

Vegetable Fusilli with Pesto, Beans, and Broccoli Rabe

2 Cup Vegetable Fusilli Pasta (about 2 cups)
1 Cup Broccoli rabe, cut into 2-inch pieces
1 14-ounce can vegetable broth
½ teaspoon dried crushed red pepper
1 15-ounce can cannellini (white kidney beans), rinsed, drained
1 7-ounce container purchased pesto
1 tablespoon white wine vinegar

Servings/Yield: Makes 2 large servings
Crusty bread and radicchio with light Italian dressing make nice sides. End with red grapes.

1. Cook pasta in large pot of boiling sea-salted water 3 minutes. Add broccoli rabe and boil until broccoli rabe is just crisp-tender and pasta is just tender but still firm to bite, stirring occasionally, about 5 minutes longer. Drain pasta and broccoli rabe, reserving 1/2 cup cooking liquid. Return pasta and broccoli rabe to pot.
2. Meanwhile, bring vegetable broth and crushed red pepper to simmer in medium saucepan. Add beans and simmer until beans are heated through, stirring frequently, about 5 minutes. Add bean mixture, pesto, and vinegar to pasta and broccoli rabe. Stir well, adding pasta cooking liquid by tablespoonfuls if necessary. Season with salt and pepper. Serve in shallow bowls.

Source -Bon Appétit : Modified by freak your fitness

Nutritional Info (per half recipe serving):
326 Calories
4.7g Fat
2 mg Cholesterol
298mg Sodium
53.4g Carbohydrate
4.66g Dietary Fiber
4.1g Sugar
13.8g Protein

Asian-style Noodle Salad

2 cups whole wheat spaghetti or vegetable fusilli, broken in half
4 teaspoons oriental sesame oil
1 cup shredded carrot
½ red bell pepper, very thinly sliced
1 cup matchstick-size strips peeled jicama
1 cup (packed) spinach leaves (about 1 ounce), thinly sliced
3 tablespoons thick teriyaki marinade
3 tablespoons rice vinegar
2 tablespoons sugar
1 teaspoon minced garlic

Servings/Yield: Makes 4 servings
The dressing can also be used for Chinese chicken salad or as a basting sauce for grilled steaks or chops. Look for rice vinegar in the Asian foods section of the supermarket.
1. Cook spaghetti in large pot of boiling salted water until just tender but still firm to bite. Drain; rinse with cold water and drain well. Place spaghetti in large bowl; add 1 teaspoon sesame oil and toss to blend. Add carrot, bell pepper, jicama and spinach to bowl.
2. Whisk next 4 ingredients and remaining 3 teaspoons sesame oil in small bowl to blend. Season dressing with salt and pepper. Add dressing to salad and toss to combine.
3. Divide salad among bowls and serve.

Source: Bon Appétit Modified by Freak Your Fitness

Nutritional Info:
Calories 247
Fat 4.9g
Sodium 250mg
Carbohydrate 40.7g
Dietary Fiber 6g
Sugars 12.4g
Protein 8.3g

Cilantro Chick Pea Salad with Cashews and Mangoes
1 tablespoon (15 mL) finely minced gingerroot
Pinch of salt
½ cup (125 mL) rice wine vinegar
Black pepper, to taste
1 head organic romaine lettuce, torn into bite-size pieces
1 cup (250 mL) organic canned chick peas, rinsed thoroughly
1 cup (250 mL) diced organic mango
1 cup (250 mL) coarsely chopped organic cilantro (plus some sprigs for garnish)
¼ cup (50 mL) unsalted cashew halves

Make ginger into a paste by putting it into a small bowl, adding a few grains of salt, and rubbing it against the sides of the bowl with the back of a fork. Add vinegar and black pepper.
In a large bowl, combine lettuce, chick peas, mango, cilantro, and vinegar mixture. Stir well, cover with plastic wrap and refrigerate for about 20 minutes. Top with cashews and serve.

Source
www.kashi.ca

Nutritional notes:
Serving Size = 2 cups (500 mL)
Calories: 210
Fat: 9.5 g
Carbohydrates: 18.1 g
Protein: 14.6 g
Fibre: 2.5 g