SMR 30 Day Running Streak Starts Today!

Who wants to streak with me?! Yes, today we are starting a "30 Day Running Streak Challenge!" Here are the rules: You must run at least 1 mile or greater each day for the next 30 days! Who else is up for the challenge?! ~Danyelle

It's Transformation Tuesday! Meet Sunshine!

Meet Sunshine! She is kickin' it hard core and trying to make it to under 200 lbs. again. She has come a long way and for that she is an inspiration! Keep at it, Sunshine. YOU.CAN.DO.IT!

Watch her story below:

Do you have a transformation story that you would like to

share with us for

Transformation Tuesday?

If so send it to sexymotherrunner@yahoo.com and inspire someone today!

Want to run faster?!

I know many of you have goals of improving your time and making a new PR this year, but are not sure where to start! Well there are many tips out there, but I thought I would outline a few for you.

Interval Training: A good easy way to complete a few intervals are to hop on a treadmill and immediately run at your comfort pace (for me that is 11 min. miles). Run at that pace for 2 minutes then bump it down to 9 minute miles for 1 minute. Complete this repetition until you complete a mile or longer. Remember never to have your heart rate jump over 170! As your workouts continue throughout the week shorten your "comfort pace" and lengthen the 9 minute mile pace. For example, 2 minutes at an 11 min. pace and 2 min. at a 9 min. pace. Before you know it you will be a 10 minute mile pace in no time!

Hill Training: Nothing gets you faster for a race than some good old hill training! Have you ever bumped your treadmill up to an incline of 4, ran your normal 3 miles, then popped it back down to 0? If not, you should! You feel like you can run like the wind! Great PR's happen on races that end with a decline! One of my favorite trails to train on is the East Peoria Trail. The reason I like it so much is because it is an out and back course that starts with a slight incline and obviously has a nice decline on the back. I always feel like a rockstar on that course! Remember on the downhills to watch your knees. People can really get hurt on hill runs! Listen to your body!

Race Smart: Don't blow your wad in the beginning of a race! Smart racers know this! If you use all of your energy up in the beginning you will have nothing left to give in the end. Pace yourself and practice the race route prior to the race when possible.

Tempo Runs: Complete a Tempo run once a week. I like to think of a tempo run as a hill run in my mind. Start with an easy 15 minute run, then run another 15-20 minutes at about your 10K race pace, then run the last 15 minutes in a cool down mode. This trains your body to adjust to varying paces.

Losing Weight: Makes sense and this is oh so easy, right?! Wrong! I know, I am preaching to the choir. Losing weight will make you faster. Moving around less is easier to do, obviously. If I could wave a magic wand and make this happen easily for every single person and myself trust me I would! End of story.

Rest Days: Rest Days are just as important as training days. Your body and muscles need this time to recover. Over training can make you slower and cause injury. Enjoy your rest says as your body and your mind need them!

Wanting to achieve a PR will be uncomfortable, but if you want it bad enough it will be worth it! Just remember to always be proud of yourself no matter what pace you are, what pace your friends are, and even if you do not meet your goals. What matters is that you are out there trying and that says so much about the type of person YOU are.

Happy Running...

~Danyelle

This year do you have dreams of achieving a new PR?

If so, what are your goals?

Who are we?

Danyelle and Bekah are two moms that are the best of friends and have the best of friends! We are thankful for each and every one of our friends, our family, and family members. We try to enjoy every moment of life and not take it for granted. Will we ever win a race? Nope! Do we care? Nope. We want to inspire everyone to achieve their personal dreams and live a healthy happy lifestyle. We steer clear of negativity and love to laugh! That is us in a brief nutshell. We hope we inspire you and instill the courage for you to try whatever your heart desires. Life is short, enjoy the moment and learn to laugh at yourself along the way! Remember you never know who you might inspire along the way!

XO,

The Sexy Mother Runners

Want to chat more? Email us at sexymotherrunner@yahoo.com! 

We would love to hear from you, and you, and you!

Potato Leek Soup

It's cold so I have been on a soup binge for a while now. Luckily, Fred loves soup and he loves to make homemade soups! One of my favorites is Potato Leek Soup. I thought I would share the recipe with all of you wonderful people.

1 Container Organic Vegetable Stock
8 Small to Medium Russet Potatoes
2 1/2 Cups of Leeks
2 Tbsp of Extra Virgin Olive Oil
1/2 tsp Ground Nutmeg
Salt and Pepper to taste, optional

Peel and boil potatoes in water until cooked and then drain.  In a skillet, Sautee leeks in olive oil. Combine vegetable broth, potatoes, leeks, and seasoning in large sauce pan and cook for five to ten minutes.  Transfer to blender and puree or puree with emulsion blender. Makes 4 servings.

Enjoy!
~Bekah

Here is the nutritional information after I entered it into MyFitnessPal.

Calories	Carbs	Fat	Protein
Simple Truth - Organic Vegetable Stock, 1 container (4 cups ea.)	40	8	0	0
Best Choice - Small Russet Potato, 8 potato	880	208	0	24
Generic - Leeks - Raw, 2.5 cup	136	31	1	3
Bertoli - Extra Virgin Olive Oil, 2 tbsp	240	0	28	0
Generic - Ground Nutmeg, 0.5 tsp (2.2g)	6	1	0	0
Add Ingredient

Total:	1302	248	29	27
Per Serving:	326	62	7	7

My Love/Hate Relationship...

... with my treadmill.

Our relationship started off like most relationships do. I was quickly falling in love and couldn't wait for us to spend time together. I smiled like an idiot every time we were in the same room. For the first several months everything was perfect. Then summer came. I started spending more and more time outside... with trails. It wasn't long before I was always outside, running around. I couldn't help it, I just felt so much more alive, happy, free when I was running on a trail. I felt like the treadmill was holding me back.

I've tried for the last several months to make a clean break. I ignored it's calls. I totally gave it the blow off. Whenever we are in the same room together, I make a point to never look it's way. I even pretend that I'm having a great time and getting by fabulously without it. This has worked quite well. I pay no attention to it's sulking presence.

Then Sunday happened. I dressed for what was promising to be a very very cold run. When I went outside, everything was covered in ice, except oddly enough, my driveway. I scraped the ice off my car and started it to help move the process along. Finally, I headed off to meet some friends for a run. Low and behold, when we arrived we found the paved trail was completely iced as well. Ugh...

I knew I had to run. That build up of anxiety from not running enough, yeah, that's what I had. I needed to run. So, I headed home... to my treadmill.

First, I was angry at it. I was angry that I had to run on my treadmill which I now find to be so boring. Once I started running, I started to realize how much I needed that run. I also realized that no matter how much time we spent apart, my treadmill was ready and waiting to take me back.

Yesterday, I was supposed to meet my friend, Heidi, for a run. When I got up and saw that it was 14 degrees, I just couldn't bring myself to do it. I sent Heidi a text to let her know and then, once again, I got on the treadmill.

It was a tough run. We still haven't made a complete reconciliation. I don't think we can ever go back to those first months of blissful love but there's a lot to be said for dependable. Even thought it's starting too look a little smug.

If you saw the FB post about our awesome friend who ran in 14 degrees and ended up with frozen eyebrows and eyelashes, that was the same Heidi. I don't think she has a treadmill. She certainly has determination though and more will power than me since I totally wussed out.

Peace, Love, Happiness!
~Bekah

Are you in my boat when it comes to the treadmill? 

What do you do to make the treadmill run less boring?

We were having so much fun we forgot about our Blogiversary!

What Thing 1 and Thing 2 forgot about our Blogiversary?! Not us! lol! This post makes me giggle as Bekah and I were talking or should I say laughing this morning on the phone about all sorts of various worldly topics. We first expressed our disappointment in the fact that there was High Fructose Corn syrup in Campbell's soup, that she might need glasses (I convinced her that this is not such a bad thing i.e. Hot for teacher!), laundry detergent scents, to researching vegan cookbooks for children, that the alarm came to soon this morning and running in cold temps! This is every conversation that Bekah and I have. We randomly discuss as many topics as we can and miraculously follow each multiple switching topic without hesitation while laughing all the way! Don't know what I would do without my Thing 1. Our conversation ended with "Did we miss our Blogiversary"? Oh no! We were having so much fun that we missed our Blogiversary!

Yes, you should randomly hug vegetarians!

We started Sexy Mother Runner on January 1, 2012  and to date have 3937 Followers on Facebook. What a great year it has been. We have featured so many wonderful runners (See Featured Friday Runners), we have ran some very cool races, Bekah has become a vegetarian (almost a complete vegan!) met some amazing people, and most importantly we have been having fun! Thank you for following us. Your support means so much! In the coming year we will do our best to continue to inspire you to be healthy and active!

Remember every change starts with the decision to try! So, why not today put one foot in front of the other and go for a run?

Happy Running!  

                                                                                     
 ~Danyelle

Mmmm...Healthy Fish Tacos!

Clean Eating Fish Tacos Recipe

Ingredients
8 oz. of tilapia (you could use other fish, too!)
1 tbsp. Mrs. Dash Garlic
1 tbsp. chili powder
4 small, whole grain tortillas (I use Food for Life Brand, however my hubby thought they were "too" healthy. lol! I think they are super-tasty, though!
1/2 cup grated cucumber
1/2 cup grated carrots
1/2 cup chopped napa cabbage
1/2 cup chopped cilantro, fresh
1 cup non-fat greek yogurt
1-1/2 tbsp. lime juice
Chili powder to taste

Directions
Step 1 - Rub 1 large fish fillet with Mrs. Dash Garlic and chili powder.
Step 2 - Cook in pan sprayed with olive oil.
Step 3 – While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside.
Step 3 - Break fish into small pieces and divide into 4 small whole grain tortillas.
Step 4 – Make the sauce by mixing the yogurt with the lime juice and chili powder.
Step 5 – Top each taco with yogurt sauce.
Step 6 – Sprinkle on the cucumber, cabbage and carrots. Top off with the cilantro.

Enjoy!

~Danyelle

What's clean, yummy, healthy, and brown all over?! Your dinner tonight!

Clean Crockpot Honey Sesame Chicken!

I made this recipe last night and I absolutely fell in love! My entire house smelled like it. Plus, the best part is that I made it at Noon and it was ready for us that night. I heart the crockpot!


*Clean Crockpot Honey Sesame Chicken

4 boneless skinless chicken breasts
1/2 cup honey
1/2 cup light soy sauce
1/2 cup diced onion
1/4 cup reduced sugar ketchup
2 tbsp olive oil
2 garlic cloves, minced
1/4 tsp red pepper flakes -- kids don't even notice it
4tsp cornstarch dissolved in 6tbsp water
Sesame seeds (I did not add these in and it tasted fine without them)

Put chicken in crockpot. In a small bowl combine honey, soy sauce, onion, ketchup, olive oil, garlic, and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours or until chicken is cooked through. Remove chicken from pot but leave sauce. Dissolve cornstarch in water and pour in crockpot. Cook on low about 10 more min until thickened. Cut chicken into bite sized pieces and return to sauce till heated back through. Serve over rice or noodles. You can add a small bag of oriental style veggies to the sauce (peppers, broccoli, etc) to bulk the meal up or serve over brown rice, broccoli, or noodles. 


Bon Appetit!


~Danyelle

*I do not know the exact Nutritional Info, but that is one of the highlight of clean eating. You do not have to always know to remain in check. If you are interested in the exact Nutritional Info. plug it all into Fitness Pal. Let us know what you find out! :)

Clean Eating Turkey Muffins!

 My Clean Eating Turkey Muffin Recipe:

1.25 pounds of Jennie O Ground Turkey Thawed 

1/2 Chopped Onion 

1/2 cup natural salsa

1/2 cup natural oats 

3 egg whites 

Mrs. Dash (Naturally salt free) garlic and tomato basil seasoning 1 tsp. of each 

1 1/2 tsp. of pepper


Mix all together. Spray the muffin tins with cooking spray and fill each tin almost to the top. Cook at 350 for 40 minutes, then slice up roma tomatoes and place the slices on top of the turkey muffins. Cook for an additional 20 minutes at 350 degrees. Makes 11 muffins. 

Per muffin: 120 Calories, 13 Grams of Protein, 4 Grams of Fat

Choose a healthy clean eating side & Bon Appetite!

  ~Danyelle

Now go out and be a Sexy Mother Runner!

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Want to chat? Email us at sexymotherrunner@yahoo.com!

Calgon...I mean Clean Eating Take Me Away!

I always feel vulnerable when I start a post like this however, today I feel like I am not alone. Yesterday, I posted a statement and question on our Facebook Page: "The key to fitness success is finding what works for you. Have you found what works for you?" I felt like I heard the sigh of desperation and frustration out loud as soon as I typed it. It seems like some people found the key to a successful healthy fitness and nutrition lifestyle the minute they were born and others of us keep searching for what is a maintainable lifestyle that fits well in our life. I know we are not alone as we wouldn't be inundated with hundreds of weight loss commercials and resolutions. I find that it can be confusing and overwhelming. It makes me want to scream from the roof top..."Calgon Take Me Away!"

I don't want to say, "I started blah, blah, blah and lost blah, blah, blah pounds!" only to restart with something entirely new the next year. For once it would be nice to "live it". Does anyone out there feel the same way?!  No resolutions, just a rinse repeat kind of lifestyle. It goes without saying that I admire every person out there who has found "their" key, however I am still searching for mine. Of course I have the exercise part down pat, but let's be honest that is only 20% of the equation. Nutrition is 80%! 

Honestly, I like to eat! Nothing will equivalate failure for me than starving myself of flavourful foods. Today I asked myself a few important questions:

What is attainable for me? What is attainable for my family? What can I do that doesn't require me eating something totally different than my family? What doesn't require a membership fee and weekly weigh in? What tastes good? What will I enjoy eating? What is budget conscious? What is real? What will my body internally thank me for nourishing it with? What can I eat that isn't processed and enriched with carcinogenic items, lead, dyes, and plastic? (Enter sarcasm smirk here) What won't make me freak out after five days and eat two big macs and five candy bars? Most importantly, what will I be successful at?

My answer was clean eating. Yes, that is a trendy little statement nowadays. It sounds like I just jumped on the clean eating bandwagon, right? Well, we will see. If there was a "test market" I would say that is where I am. I decided the best way to try clean eating was to try a recipe. Today I made "Turkey Muffins" (recipe coming soon) and was pleasantly surprised. They were flavourful, relatively easy to make, full of protein, low calorie, and low fat! The real test was giving them to my husband to eat for his lunch without him knowing that he was eating something healthy. He devoured three of them (360 calories, 12 grams of fat, 39 grams of protein), said they were awesome, and was on his way back to work! Wow, we really may be onto something!

As I continue to be a part of the clean eating test market I will update you on my progress. I can tell you one thing, I am not ready to give up my coffee creamer. I figure it is only 60 calories and gives me way too much enjoyment to go without and I feel I can live with that!

Moderation is key, never afraid of trying and always a work in progress...

~Danyelle

Have you ever felt like I have?

Have you found what works for you?