Category Archives: Breakfast

Return of the Wetsuit

Hey, hey—happy Friday!  First, thanks for your supportive comments on yesterday’s downer of a post.  Even though I’ve moved past it (sort of), I’m still struggling with the fact that I didn’t finish the 500 yards due to lack of effort; I would be OK with the cutoff if I had given 100 percent, but that wasn’t the case.  However, I do feel a little better because my teammate who also completed the “race” wasn’t pleased with his performance either, and like me, he was in a bad mood all day.  Takes one to know one, right?  What really turned my outlook around, though, was an email from Andrew. (I also briefly talked to him at our team meet-up last night.) I feel like I let him down (and myself, obviously) by doing not-so-great yesterday, but he said it’s a different kind of event that requires a different strategy, and it was my first time doing it—and he was happy with how I did.  Live, race, and learn.

Workout – Swimming

Guess what came with me to this morning’s swim session?


Hey, wetsuit!  Long time no see!  Our practice was wetsuit optional, and based on my high school basketball experience, I know optional really means required. (My high school coach was notorious for holding “optional, but highly encouraged attending” open gyms, aka mandatory.)  I haven’t worn it since the DeRuyter Triathlon in September, and it’s been patiently waiting in my closet to make its 2013 debut.

According to my teammates, Nautica South Beach will be wetsuit-legal, so it’s time to start logging some time in it.  I forgot how snug it fits up top, and I thought my arms would fall off during our 500-yard warm up.  I was also overheating a bit, but wearing the suit proved to be worth it—we did the doggie paddle and water polo drills again, and the extra buoyancy was great!  More importantly, it was my first time wearing my wetsuit since really working on my swim, and it was awesome to feel the improvements.  It’s all about progress!


As soon as I got home, I inhaled a mashed banana and some plain Greek yogurt before taking a shower.  After, I made some instant oats and added half a scoop of Jay Robb egg white protein powder.


Plus some cinnamon and brown sugar—so good!

My sister Margaret is here, so we’ll be exploring, shopping, and eating the day away.  Have a great one!

And Happy International Women’s Day!  Be sure to read Gina’s post too!

Death By Doggie Paddle

Good morning, friends!  Happy Friday!  Sorry for the excessive amount of exclamation points—I’m still riding an endorphin high from this morning’s Full Throttle Endurance practice.  I definitely had to work for it, though.

Workout – Swimming

Our final workout of recovery week included a team swim with two new drills:  the doggie paddle and water polo drill.  Honestly, when Andrew emailed the videos, I didn’t think the exercises would be that difficult.

I joke that for my first open-water swim, I used a breaststroke/doggie paddle hybrid.

And this water polo drill looks innocent enough, right?  It reminded me a lot of the approach stroke I learned way back during my elementary school swim lesson days.

Wrong and wrong.

This won’t sound too difficult to the swimmers, but after our warm-up and before our main set, we completed 8×75–doggie paddle (25), water polo (25), and straight-up swim (25).  Both drills engaged the entire body, including the core, and one of the most difficult aspects was keeping my head still; Andrew said the natural tendency was to rotate it as we stroked (so true), so he kept a close eye on us.  I was sucking wind by the final fourth set, but I felt comfortably uncomfortable, if that makes any sense.  During these drills, Andrew also made a slight adjustment to my catch (or when a swimmer “grabs” the water), and I immediately noticed a difference; simply fixing the angle of my hand made my stroke faster and more efficient, which definitely helped me find my “second wind” to complete the workout.  Swimming is so technical, and it still blows me away that a small adjustment can make a huge difference!


I prepped some overnight oats last night, so breakfast was ready as soon as I arrived back at my apartment.


I also flipped through the latest issue of LAVA magazine for the upteempth time—just getting some more inspiration and motivation for tomorrow’s indoor triathlon!

When did you experience your most recent exercise high?

What I Ate Wednesday – The New Normal

Hiya–happy hump day, friends!  Thankfully, this week seems to be flying by—I can’t wait for Saturday’s indoor triathlon!



This Downton Abbey hipster meme cracks me up!  Not related to this post at all, but I know some of you are obsessed with the show like me.

Anyway, I’m linking up with Jenn at Peas and Crayons today for What I Ate Wednesday (WIAW).


The blog has lacked food pictures lately, so I figured there’s no time like the present to reintroduce meal photography.  Here we go!

Pre-workout Fuel – 5:30 a.m.

Should I even say that 5:30 a.m. is a late morning for me?  Nope?  OK—moving on.


This is what I eat before every morning workout:  half of a Kashi granola bar, one cup of coffee (with almond milk), and a ton of water.  The run itself didn’t go so great–after Monday’s a.m. team run and a 45-minute p.m. spin on the indoor bike trainer, my legs were spent.  Guess that’s why you need a recovery week, right?

Breakfast – 7:30 a.m.

Standard spinach and egg white breakfast sandwich on Udi’s Gluten-Free Whole Grain Bread.


With another cup of coffee and lots of water.

Lunch – 12:40 p.m.

Spicy black bean quinoa topped with avocado, plus some carrots.


I could eat this quinoa every single day and never get sick of it!

Mid-Afternoon Snacks – 3:30 p.m.

One of my coworkers was eating something crunchy, which triggered a craving for something similar.


I snacked on some almonds to keep hunger at bay, and a little while later, I ate a vanilla Chobani.


Love this stuff!

Dinner – 7:15 p.m.

No surprise here—baked salmon with roasted veggies and sweet potatoes.


Since I meal prep on Sundays, the fish just had to bake for 20 minutes, and the sides went in the microwave.  Easy peasy.


Huzzah!  Frozen grapes for dessert!

What are some of your go-to healthy snacks?

What’s Your Archetype?

Good morning!  Back to the grind today, right?  Le sigh.  Oh well—can’t complain about a three-day weekend.

Workout #1 – Running

After yesterday’s tough team workout, I was happy the training schedule called for an easy run.  Even though it wasn’t freezing outside (around 34 degrees Farenheit), it took me longer than usual to fully warm-up.  On the bright side, that ensured my pace remained in the steady ballpark for 35 minutes.

Workout #2 – Strength Training

Immediately after running, I went to my building’s fitness center for a full-body strength training workout.  I’ve been upping the weight recently, and it’s crazy to think that for some of the exercises I’m lifting heavier than I was during my college basketball days, yet I’m not “blowing up” and gaining weight; I’m actually leaning out and developing some definition.  Moral of the story:  don’t be afraid to lift heavy, ladies!


My tummy has been acting up (I totally blame the Whole Foods pizza dough—never again!), so I went with my classic spinach and egg-white breakfast sandwich this morning.


I’m off to the office shortly, but first, I want to share an interesting quiz:  ArchetypeMe.  While doing work-y things on Friday, I popped over to The Fit Stop (my company’s blog) and found a post that featured this survey—Find Your Archetype, Reach Your Goals.

For most of us, it’s been a while since high school English class, so here’s a refresher:


And the available archetypes:


Onto the two-minute quiz.


It takes literally two minutes, and the results are quite telling.


Quite an interesting combo, right?  Not that I’m surprised.  My top three archetypes included athlete, intellectual, and caregiver.  Like my Chinese horoscope, my archetype results are so accurate it’s scary.

Athlete: tomboy, adventurer, outdoorswoman, competitor

“… you love being in touch with your body and love to push yourself to see what you can achieve … athletes are forward-looking …”

Intellectual: scholar, professional, sage, thinker

“If you’re an intellectual, you’re always seeking knowledge and wisdom. Rational, well-read, and deliberative, you tend to think before you talk … While intellectuals enjoy giving answers, they delight most in asking questions, either of others or of the universe. They are rational in their quest to figure things out, methodical too.”

Caregiver: nurturer, mother, sister, best friend, teacher, heroine

“… someone who lives to give and needs to be useful … you throw yourself into all kinds of supportive efforts …”

As the percentages indicate, I definitely identify more as an athlete and intellectual, but I do have a fair amount of caregiver qualities.

What’s your archetype?

(Sort of) Trending

Hey, hey—happy Monday!  And Happy Presidents’ Day!


Because everything comes back to chocolate, right?

Last night, Jen and I hosted our third #TriChat, and it went really well!  We welcomed ENERGYbits as a sponsor and guest host—which fit perfectly with our theme of pre-/during/post-workout nutrition and fueling strategies—and three lucky participants won samples.  The highpoint of the night occurred toward the end of the Q&A session when I glanced to the left of my newsfeed.


Trending for the win!  Technically, though, this is in terms of Twitter’s “tailored trend” algorithm. (For those unfamiliar with Twitter, its “tailored trend” shows hot topics based on your location and who you follow; its old system showed hashtags in reference to the wider-world of Twitter.) So even though #TriChat didn’t trend on a global scale (yet!), it still made its mark in triathlon and fitness circles.  Very cool!

Shameless plug:  Feel free to join us Sunday, March 3 at 8 p.m. EST for the next #TriChat!

Workout #1 – Running

Let week seven begin!  There were only 10 of us at our Full Throttle Endurance practice this morning (a bunch of guys went on a ski trip), which changed the group dynamic, but still lead to a great workout.  Like our previous sessions, we started with technique drills and barefoot running before doing tempo work on the track and tempo/hills on the treadmill.  On paper, this was the most challenging workout to date (our ‘mill incline values increased from 3.0 to 3.5 to 4.0), and it was also the strongest I’ve felt mentally and physically.  As you know, I read Chrissie Wellington’s book yesterday, and one idea that resonated with me was turning your brain on “autopilot,” which I did during this workout.  I’ll definitely talk about this concept more in the book review, but basically, even though it’s important to have a constant stream of assessment and feedback during training and races, it’s also crucial to know when to override your brain, shift into “autopilot,” and somewhat disconnect your head from your body.

Workout #2 – Swimming

Although tempted to call it a day after the running workout, I knew I needed to spend some quality time in the pool.  It was only 40 minutes, and nothing groundbreaking to report—except for the really cute (and obviously legit) guy wearing a TEAM USA swim cap.  Uh, what?!  He definitely wasn’t Vince Vaughn or Michael Phelps … I need to get to the bottom of this!


Breakfast started off with a spinach and egg-white breakfast sandwich, plus coffee.


And about an hour later, I also ate an unpictured banana with some PB.  Swimming revs my appetite big time!


I ran some errands this morning and heated up a piece of leftover pizza for lunch.


Yes, I totally impulse-bought whole-wheat pizza dough at Whole Foods yesterday.  They saw me coming!  I also had a peach for dessert.

Later this afternoon, I multitasked–doing laundry and baking.


Seeing as how I’ve eaten five of these banana “cookies” already, this recipe is a keeper—and coming your way later this week!

Are you guilty of impulse buying while grocery shopping?  What items typically find their way into your cart?

Taking Advantage of Nemo

Hi, everyone!  How’s your weekend going so far?  For those of you in Nemo’s path, I hope you made it out OK.  Weather reports say New York City got 12 inches, which really isn’t that bad compared to other areas.  TIME magazine posted some great photos on Instagram of post-Nemo shenanigans in Central Park.


Too bad I left my snow pants in CNY.  There was also an impromptu bike “race.”



That would’ve been a lot of fun!  Instead of going sledding or bike riding this morning, I settled for a pancake breakfast.


Meh, they tasted OK; definitely need to tweak the recipe before sharing.

I stayed put today and took care of dusting, vacuuming, organizing, and meal prepping, and I also finally got around to giving my road bike a thorough cleaning.  I’ve been procrastinating this task since October, so I’m glad my ride is squeaky clean.

Were you affected by Nemo?  How did you spend your Saturday?

Avoiding Nemo

Happy Friday, everyone!  Have anything fun planned for the weekend?  As you might have heard, New York City has issued a blizzard warning in anticipating of Nemo.


I couldn’t resist!  In all seriousness, though, the next 24 hours are all about staying safe and avoiding Nemo.


A bunch of NYC offices closed early today (including mine), and a ton of fitness stores like JackRabbit Sports have cancelled Saturday events.  Even Chelsea Piers has adjusted its hours.


Better safe than sorry, right?


As a former CNYer, I have trouble grasping the fact that 10 inches of snow warrants this amount of precaution—but I do understand the city can’t handle it, and after Hurricane Sandy, I’m not dismissing anything.


I went with an old stand-by for dinner last night—baked salmon with roasted veggies and sweet potatoes.


Lately, I’ve been loving the EVOO, cayenne pepper, garlic salt, and basil combination.

Workout #1 – Swimming

You know it’s time trial day when you’re warming up in the pool and minding your own business when Full Throttle Endurance’s head coach suddenly arrives and starts hooting, hollering, and clapping.  Twice.  Before the actual time trial occurred.  My teammates and I decided the head coach didn’t sleep last night due to sheer excitement—ha!  Anyway, the test went OK.  Andrew assigned us a heat (one, two, or three) and lane number, and I made the cut for the first wave.  Each lane contained two swimmers to help us race and push ourselves, so I shared with another girl.  Honestly, I got a little nervous right before the start, but that’s only because Andrew started counting down from 20 seconds á la Hunger Games.  Since it was a 200-yard test, I used the first 50 to find my stroke, progressed to what is probably my race pace for the next 100, and then tried to lay down the hammer for the final 50—and it burned, but in a good way.  I think my time was in the 2:50 ballpark, and I have no idea if that’s a respectable time.  I do know I was the second girl to finish, though!

Workout #2 – Running

After the rest of swimming practice, I headed to the dreadmill for a tempo run.  I couldn’t get into it mentally today and felt really ancy and unsettled; after 15 minutes on the ‘mill, I switched to the indoor track.  Meh—lesser of two evils, I guess.


I made a quick stop at Whole Foods after practice to stock up for Nemo, and I surprisingly restrained myself from the hot food bar!  Anyway, I was ravenous by the time I got back to my apartment, so a two-slice-of-bread breakfast sandwich was in order.


Hit the spot!


Before taking care of some Nemo prep, I made a quick wrap for lunch.


Turkey, spinach, and some cheese.  I always fold it up quesadilla-style to eat, but it looks more photogenic this way, right?

PS – Fitness and Frozen Grapes was featured on Be @ Home’s Best of the Web series!

When you’re stuck indoors due to the weather, what do you do to keep yourself busy?

I Cheated

Friends, I have a confession to make:  I cheated.  That’s right—I’m no better than Barry Bonds or Lance Armstrong.



Too soon?

But I had to do it.  I needed to do it.  And I know everyone else does it, too.

Before you heard from others, I wanted to tell you first:  I cheated—on my hairdresser.

My curls were crazy long and froin’ way too much, and since I don’t know when I’ll head home again, I went to Bumble and bumble (thanks for the recommendation, Jen!), and got the most expensive haircut of my 23 years of life.


I pulled it back into a ponytail to make sure it could be done, hence the limpness/loose curls.  Looks good, though, right?

The actual salon blew me away—two stories, complete with its own café—and I couldn’t believe how thorough the hair-chopping process turned out to be.  An assistant washed my hair (and gave me a scalp massage!) before my stylist, Nico, assessed my mane hair and developed a style plan (or whatever it’s called).  My two demands?  Keep the layers, and the shorter, the better, but it needs to be able to be pulled back into a ponytail.  I’m used to my hairdresser at home who knows my hair, my lifestyle, etc. (I’ve been going to her since literally day one), so the whole hair-cutting process, including answering several hair-care questions, took more than an hour.  Nico cut it and wanted to see how it dried and how my curls reacted—and he was visibly surprised when he couldn’t style them!  He even said something like, “I can always control curls.”  Mine have a mind of their own, though—ha!  Anyway, he then cut more off, and I can still pull it back into a ponytail.  Well, more like a pony-nub, but it works.  And I got some samples!


Yeah, the salon has its own line of hair products—totally normal in NYC, right?


Last night’s dinner centered on leftovers—almond-crusted tilapia, plus roasted veggies and sweet potatoes.


Even though meal prep can be a pain, it makes for some speedy weeknight meals.

Workout – Yoga

After a challenging few days of workouts, I welcomed the chance to sweaty and stretch at Yoga Vida this morning.  Even though I stick out like a sore thumb a triathlete at a yoga studio (ha!), I really enjoy practicing yoga once a week.  Today’s class contained some hip openers and core work, both of which I definitely needed.


Before heading to the studio, I prepped some overnight one-hour oats with frozen strawberries and blueberries, plus plain Greek yogurt, chia seeds, almond milk, and instant oats.


Plus a huge scoop of almond butter!


After I cheated on my hairstylist, I finished up the spicy black bean quinoa.


I think an apple with almond butter is in order.

Have you ever cheated on your hairstylist?

‘Fun Time is Over’

Hey, hey!  Thank you so much for your birthday wishes via comments, texts, and tweets—they made my day!  My coworkers even gave me a card yesterday, which was such a sweet surprise.


Another surprise greeted me when I got home—PajamaGram pj’s from my parents!


Now that I’ve been 23 for a solid 24 hours, I’ve come to the conclusion that—to quote Red Forman from That 70s Show—fun time is over.

In the above clip, Red (who reminds me so much of my grandpa!) determines he’s been too lenient in raising his son Eric, declaring “fun time is over!”  And for the past week, I’ve been living in a let-the-easy-workouts-roll world, which screeched to a halt Monday morning with some Full Throttle Endurance tempo work.  After warming up and progressing through some technique drills, my pace group ran around the indoor track for 10 minutes, then hopped on treadmills for 10 minutes of hills—while maintaining our tempo pace. (We eventually built up to 90 seconds at 3.5 percent incline—whew!) Then we repeated this cycle for a total of 40 minutes, and I hit the pool afterward for a 30-minute swim.  This girl was down for the count!


On Tuesday morning, I shutdown “playtime” (another Red Forman-ism) and upped the weight on all my strength training exercises.

And this morning, our team indoor cycling practice contained mostly solid intervals (80-85 percent of maximum heart rate), plus a few all-out efforts.  My crazy dedicated teammates and I also did a quick run off the bike.  So basically, there will be no more FTE playtime until the end of the month!


After my double-workout, I refueled with a protein smoothie.


Kind of a gross color thanks to the spinach, but super delicious—one frozen banana, frozen strawberries, a ton of spinach, plus almond milk, chia seeds, and a scoop of Jay Robb egg white protein powder.

After breakfast, I met Jen at Starbucks!  She was in the neighborhood for a Finish Line Physical Therapy appointment, and since we tried (and failed) to meet up before Sunday’s race, we made it happen today.  She’s super bubbly and sweet, and you should definitely check out her blog if you don’t read it already.


After I ran errands and organized my apartment, I threw together some spinach and leftover spicy black bean quinoa for lunch.


Topped with avocado of course!

Oh, and before I forget, I have some exciting news to share—my big-girl internship will transition from part-time to full-time starting next week!  I just wanted to give you a heads up my blogging might be sporadic for the next week or two as establish a new schedule.

How often do you back off your workouts or take a recovery week?  Better yet, how many rest days do you take each week?

I Just Like to Kick …

Happy Friday and February 1, friends!


I ventured to the New York Road Runners (NYRR) office yesterday afternoon to pick up my t-shirt and bib for the Gridiron 4-miler race, and my walk to and from the subway took me through Central Park.  No complaints here!

Workout #1 – Swimming

Recovery week team workouts officially ended this morning in the pool.  How’s this for a pleasant surprise—Andrew moved me from fast lane number two to fast lane number one! (During our team swims, Full Throttle Endurance uses five of Chelsea Piers’ six lanes—one slow, two medium, and two fast.) Technically, I’ve been in the fast lane for this training cycle, but it was the slower of the two. (I’ve mentioned this before, but I should note again that I’m training with the “level-one” team; if I were training with the racing team, then I’d probably be in the slow lane.) Anyway, Young C got called up to swim with the big dogs!  I also learned I’m a semi-decent kicker:  The guys in my lane told me to lead our 6x50s.  I was a little hesitant to hop up to the lead-off spot, but I put on my big-girl pants and set the pace.

I just like to kick—kicking’s my favorite!



Overall, I really liked life in this new fast lane.  Swimming alongside these guys (I was the only girl in the lane) was definitely more challenging, and I had to work harder to stay on pace.  That will hopefully lead to improvement, though, so I hope to stay in that lane for future workouts.  And honestly, based on my basketball experience, I’ve learned that guys—in terms of both coaches and teammates—push me more and typically don’t take things personally.  Case in point:  All four told me to lead the kicking drills.  This honesty makes it easier for me to do the same.  Case in point:  Once it was time for the pulling drills, I promptly demoted myself and took the caboose spot. (Remember the pulling drills from last week?)

Finally, after practice, we tried on team cycling and racing uniforms! (When we start riding outside, everyone wears a team jersey and shorts, which makes it easier for the coaches to tell who’s in our group.) Much like getting my FTE t-shirt, trying on tops, bottoms, and jerseys made everything seem real—it still blows my mind that I’m part of an awesome NYC triathlon team sometimes.  I’ll definitely share pictures when the gear arrives!


I refueled after practice with my go-to spinach and egg white breakfast sandwich.


With a slice of pepper jack cheese for good measure.

Workout #2 – Biking

Originally, I planned to ride during tomorrow afternoon’s SU game, but since my family will be here, I want to watch the game with them—and not be pedaling away on my indoor bike trainer.  Around 11 a.m., I hooked up my bike, hopped in the saddle, and put in my 60 minutes of zone-2 work.  Done and done.


I can’t decide if I like the spicy black bean quinoa better hot or cold; I eat it chilled at work, but always heat it up at home.


Either way, the avocado needs to be there!

Time to clean my apartment for the fam—enjoy the day!

Do you prefer working out solo or with a group?  Have you ever trained alongside members of the opposite sex?  What did you think?