Tag Archives: training

An Open Letter

Dear Jake Gyllenhaal Lookalike,

Hi there. Thanks for coming out of nowhere to join boot camp this morning. It really kind of made my whole day better.

Here’s the thing: I think you should come back.

Yes, yes, I know it’s a hard class, but I promise (scout’s honor) to help you with any move you can’t figure out.

I found your presence to be extra-motivating and I bet I’d be in the best shape of my life if you joined our class on a more… there-every-single-day kind of basis.

All my best,


While I assume that doesn’t need any further explanation (really, this is just an excuse to put pictures of Jake Gyllenhaal on KWH), this means he looked kind of like this:


And I’m going to go ahead and imagine that he looks like this shirtless (a girl can dream):


God, I hope Mr. J.G. Lookalike never finds this blog. That would be so embarrassing. Or awesome? No, no, embarrassing. I had it right the first time.

Anyway, the eye candy doesn’t end there, but now we’re back to food (sorry).

The good news is, this morning’s breakfast was amaaaazing! It was also bright orange!

Why, you ask? Why is it bright orange?

Because these are no ordinary overnight oats.

These, my friends, are…

Pumpkin Overnight Oats

(aka fall in a bowl)

So, last night…

Into the mix went:

  • 1/3 cup oats
  • 1/4 cup nonfat plain greek yogurt
  • 1/4 cup unsweetened almond milk
  • 1/4 cup unsweetened canned pumpkin
  • 2 dashes pumpkin pie spice
  • 1 packet Stevia (necessary because of the unsweetened pumpkin)

And this morning…

On top:

  • ~1/3 cup blueberries
  • spoonful Cinnamon Raisin Swirl Peanut Butter


And, as if my breakfast wasn’t autumn-y enough, look what I found:

It’s fall, people! 🙂

By the way, I also had a delish dinner last night. I only snapped an iPhone pic, but I still want to share. I got the Vegetarian Plate from Daphne’s (a Greek food chain), and it was yummers.

It comes with falafel, spanakopita, hummus, pita and dolmas.  It comes with two sides, too, so I just ordered double vegetables. Everything was awesome except the spanakopita and the veggies (sadly), which were just so-so.

Good thing I had this morning to make up for it. 😉

10K Training Day 40

5 minutes elliptical warmup

45 minutes bootcamp

35 minutes elliptical (30 min high intensity + 5 min cooldown)

And, since tomorrow is a rest day, that’s it! My last workout before the race.


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Final 10K Training Run

I had the best run this morning. Seriously. I felt fast, strong, capable and happy throughout the entire thing.

Just yesterday, I was telling my friend Michelle that given the three choices of running on a treadmill, running on a track, or running on streets/ sidewalks, I would go in that order of preference.

What?! What was that crazy talk?!

(By the way, I’m not including trail running because I absolutely guarantee that I would fall and twist my ankle. I’m just not willing to try.)

I was saying how I usually have to work myself up and convince myself to run outside on streets because I get intimidated by hills and having to look out for traffic. I realized this morning, however, how completely stupid that is. Obviously, I love running on streets.


So… we can just back that order up and straight up reverse it. Pure ridiculousness.

That’s a word, right?

Running outside makes you more aware – of how beautiful your neighborhood can be, of how pretty the sky looks when the sun is rising, of how nice the cool air feels on your skin, of the people around you, of how awesomely awkward kids are, of how nice elderly people tend to be when they’re on their morning walks, of how amazing music can be, of how thoughtful the lyrics in your music are (…and just how wrong you’ve had them when belting them out in your car…), of what even just a slight incline does to your pace, of how your feet land on different surfaces, of your own breathing pattern… I could go on and on.

Everything about my run was perfect this morning.

I had set out to run the two miles that were on my training schedule and nothing else. But then, two miles became 2.5 and 2.5 became 3…  and finally I decided to make it a solid 5K but not go any further. After all, I’d venture to say over-training is possibly more dangerous than under-training.

After my rough run last Saturday and a so-so treadmill run on Tuesday, I really needed a good run today. I had I told myself over and over that it wouldn’t matter if today’s run was bad as well, as I didn’t want to stress myself out… but really, I needed it to be great. And it was!

I now feel so prepared and excited for the 10K on Sunday. I know I’m going to be one of the slowest people there, but honestly, I couldn’t care less. I know I am completely capable of finishing that race and of feeling great afterward.

I came home and made…. wait for it…. a smoothie!

Surprise! Okay, not really. Not at all.

But hey, it’s a new one!

Strawberry Mango Smoothie

Into the mix went:

  • 3 ice cubes
  • 1/2 scoop vanilla whey protein powder
  • handful fresh baby spinach
  • 1/2 cup almond milk
  • 1 tbs nonfat plain greek yogurt
  • 1/3 frozen banana
  • 1/4 cup frozen mango
  • 5 fresh strawberries

On top:

  • ~2/3 tbs warmed coconut butter (It’s almost gone! OOIACBJ?! You’ll work that out.)
  • handful Go Lean Crunch! Honey Almond Flax (I think this is my favorite cereal to top SIABs… maybe?)

By the way, lunch and dinner yesterday were both versions of takeout (a Trader Joe’s salad for lunch and Pad Thai (actual takeout) for dinner, so no need to post those… but I do feel a need to post my snack.

One of my homemade granola bars, which very quickly went in this progression!

And don’t you get the wrong idea… I ate those crumbs! 😉

10K Training Day 39

.25 mile walking warmup

3.1 miles in 35:41 (which means my pace increased a teensy bit!)

.5 mile walking cooldown (I really only needed .25, but I felt like walking a little bit more)


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Mocha Coconut “Frapp”

I am on a roll lately.

This morning’s smoothie just might be my best to date.

At first, I couldn’t tell if I thought it was more reminiscent of chocolate ice cream or Starbucks’ Mocha Coconut Frappucino. Remember those? Those, my junior year in high school, are solely responsible for my introduction and subsequent addiction to coffee. Those damn AP exams… they took over my life and my sleep schedule, and suddenly coffee became a necessity. I eased myself in with those Frapps.

I decided halfway in that this was most definitely a Mocha Coconut Frapp.

So here’s the KWH healthification. 😉

By the way, it’s only the addition of the coconut butter on top that adds the coconut flavor. If you want to get crazy (which I always encourage, of course), add about 1 teaspoon of coconut extract to your smoothie.

Also, if you want it to actually be as sweet as a Frapp, add a half a packet or a packet (to your taste) of Stevia. I didn’t want it to be that sweet, though, so I didn’t add any Stevia at all.

Mocha Coconut “Frapp” Smoothie

Into the mix went:

  • 3 ice cubes
  • handful fresh baby spinach
  • 1/2 cup unsweetened almond milk
  • 1 tbs nonfat plain greek yogurt
  • 2/3 frozen banana
  • 1/2 scoop vanilla whey protein powder
  • 1 packet (or one serving) instant coffee
  • 1 tbs unsweetened cocoa

On top:

  • ~2/3 tbs warmed coconut butter
  • handful Go Lean Crunch! Honey Almond Flax

This, my friends, was rich. Perfect for a chocolate craving.

When I come up with recipes like this, it’s hard to think of any good excuses for going out and getting the sugary stuff.

You know what I mean?

This SIAB was the perfect treat after this morning’s workout, too. I’d just come back from boot camp and a stint on the elliptical, and I was feeling it!

Sadly, this morning’s workout was a little bit unnerving. I kept feeling pain in my left knee. Usually, I’ll feel the pain for a couple of minutes and find that it disappears as I warm up. Today, though, it didn’t really go away. I iced it for about five minutes (all I had to spare) when I came home and I’m hoping that will be enough? As of right now, I’m also planning on keeping it light for tomorrow’s workout.

I’m going to be really, really upset if I’m not in top form on Sunday. Send me good (and healing) vibes, okay? Please?

10K Training Day 38

5 minutes elliptical (warmup)

45 minutes bootcamp (heavy on the strength training)

35 minutes elliptical (30 min high intensity + 5 min cooldown)

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Craving Chocolate

I took yesterday off from training, partially because I had other important things going on and partially because I could just tell my body needed another day off. Both my knees and ankles were feeling rough after Saturday’s run and I am not about to hurt myself before this race. It’s important to listen to your body!

I was back in action this morning, though. I hit the treadmill to run three miles, two for which I increased my usual speed by 0.5 miles/ hour. It’s not much, but it made the run feel like more of a challenge. With the race coming up this Sunday and given my less-than-stellar run this past Saturday, I felt as though I needed, this morning, to do something to both challenge myself and get myself back in the game. It worked. 😉

Oh, and it kicked my butt! I love that, though.

While this isn’t usually the case, I came back from the gym absolutely starving. This can probably be attributed to the fact that the only real meal I ate yesterday was brunch, followed by random snacking throughout the rest of the day.

To satisfy my growling stomach, I made a fantastic raspberry smoothie at home.

I’ve made a very similar smoothie before, but here’s what went into it..

Into the mix went:

  • 3 ice cubes
  • handful fresh baby spinach
  • 1/2 scoop vanilla whey protein powder
  • 1/2 cup unsweetened almond milk
  • 1 tbs nonfat plain greek yogurt
  • 1/3 frozen banana
  • 1/2 cup frozen raspberries

On top:

  • “drizzle” (more like “a few clumps”) (~1/2 tbs) coconut butter
  • handful Go Lean Crunch! Honey Almond Flax

I had packed a salad for lunch today, but I then spent the morning craving soup. This is likely because it is gray outside and cooler than usual. So, when I found out that some friends at work were picking up lunch from Panera, I piggy-backed and ordered a bowl of chicken tortilla soup with a multigrain roll.

Sadly, I was underwhelmed. While it tasted good and while I really do love Panera… really? This is hardly a “bowl” of soup (compare it to the size of the bread!), and the bread was kind of burnt. I was unimpressed and would definitely think twice before ordering take-out from them again.

My afternoon snack (which I was more than ready for!) thankfully didn’t disappoint. I was craving chocolate and my stash of Luna Bars came to the rescue.

It tastes almost as decadent as it looks. My only complaint is that it was gone way too soon. 😉

Speaking of chocolate, my favorite chocolate-covered blogger is hosting a giveaway of the new Larabar flavors! Given that I’m kind of dying to try them (and can’t find them anywhere), I’m entering her giveaway… and you should, too!

Oh, and in blogging maintenance news, I’ve updated my blogroll. In looking at it this morning, I realized that I was missing a bunch of blogs that I love and read regularly. Whoops! All fixed now.

10K Training Day 36 (yesterday)

Rest Day

10K Training Day 37

5 minutes elliptical warm-up

3 miles on treadmill (1 mi @ 5.0 & 2 mi @ 5.5) in 34 min + 5 min cooldown

35 minutes elliptical (30 min high intensity + 5 min cooldown)

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A Weekend of Fun

It’s been a crazy weekend!

My friends Christin and Dianne make a whole weekend out of their birthdays (which are a day apart), so I’ve been with many of my friends nonstop throughout the weekend.

In fact, the only time I’ve had apart from them was when I went for my long run of the weekend. Unfortunately, it was a pretty crappy run. I had been very excited about doing six miles, but I sadly just didn’t have it in me yesterday. While I had at first been hoping that the rough quality of the first mile was just a matter of getting into a rhythm (I often find the first mile to be my toughest), it just never got better. I struggled throughout the entirety of the run and ended up stopping after five. I think it was mostly a matter of starting my run too late on a hot day. My dehydration and exhaustion were enough to convince me to cut out of it early.

One thing I can say: I believe have figured out how to avoid cramps. After each mile I completed, I gulped down a mixture of coconut water and water (about one part coconut water and two parts water); that seemed to do the trick.

Anyway, I didn’t let the bad run affect my day too much. I just came home and made myself a big and refreshing smoothie so I’d be ready for the big day ahead of me.

Pina Colada Smoothie

Into the mix went:

  • 3 ice cubes
  • 1/2 cup coconut water
  • 1 tbs nonfat plain greek yogurt
  • 1/2 scoop vanilla whey protein powder
  • ~1/2 cup frozen mango
  • ~1/3 cup frozen pineapple

On top:

  • drizzle ~1/2 tbs warmed coconut butter
  • handful Go Lean Crunch Honey Almond Flax

Soon after, I headed across LA to spend the day with the girls. We did a whole lot of shopping (and I definitely spent too much) and then came back to their apartment to make dinner and get ready for a big night out.

Some highlights of the party photos:

(It was a hipster bar. We are not hipsters. Therefore, hipster photoshoots are funny. To us.)


We then took the photoshoot outside in order to take advantage of the bar’s brick wall… but definitely had a hard time keeping straight faces. 😉

There are many, many more… but I’ll spare you.

This morning… or really, this afternoon, we went out to brunch at a place called Nick’s Coffee Shop.

Though I once had a brief love affair with their cornbread pancakes, I craved a brunch on the lighter side after last night’s debauchery. I got two eggs over easy with fruit and whole wheat bread.

Plus a whoooole lot of coffee.

That’s all for now, folks. Hope you’re all having a great long weekend!

Training Day 34

5 mile run outside in 1:02:46 (And, frankly, I’m surprised it wasn’t longer.)

I stretched and iced a lot after that.

Training Day 35

Rest Day

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In boot camp this morning, we worked a bit on our balance. Somehow, I managed to do a V-sit with a band around my feet, using said band to do rows.

Yea, I don’t know how I did it, either. I didn’t, however, last as long as I would have liked to. New goal!

The concept of balance has stayed with me all day.

I started the day knowing that lunch was going to be decadent. In celebration of the three-day weekend, my office kindly hosted another food truck lunch (and I actually got to eat it this time, unlike at the 4th of July event!). We had both a BBQ truck and an ice cream truck, and because they are both highly buzzed-about trucks in LA, I knew I was going to want to sample both.

To me, living a healthy lifestyle and leading a healthy living blog does not mean I have to be perfect all the time (and trust me, I’m far from it); instead, it means I strive to strike a balance in my life.

I certainly have my fair share of drinks. I skip workouts when I know don’t feel up to them (this goes both ways, too; sometimes I don’t listen to my body and end up injuring myself). I indulge in french fries or cupcakes when I decide that’s what I really want.

If I ate and acted this way all the time, I couldn’t claim to have a healthy lifestyle.

But I don’t. I pick and choose my moments.

I’d say that 95% of the time, I make the healthy choice. I do this because it makes me feel good and it makes me happy. There are definitely times when the choice is tough, but that I ultimately choose the healthy choice because I know it will be worth it later. For instance, I skipped out on a dinner I really wanted to attend this week because I knew that staying out late would conflict with a long run I really needed to do in order to feel prepared for next week’s 10K. Had I missed the run and ended up feeling under-prepared next week as a result, I would have been kicking myself for having attended this dinner. There are also times, though, that I feel as though making the “healthy” choice would be a deprivation. In those instances, I end up feeling kind of frustrated, and I don’t ever want to resent my own choices. So, sometimes when I go to a party, or when I’m at a nice restaurant, or when my office hosts a food truck lunch, I decide to indulge.

Sometimes I overindulge, and I end up regretting that. Like I said, I’m not perfect.

Today, however, is a perfect example of balance (if I do say so myself), and I’m pretty proud of myself for it.

At the gym this morning, knowing I wasn’t going to have the cleanest day of eating, I worked hard in class and on the elliptical and added an extra ten minutes to my time on the elliptical Now, those ten minutes aren’t going to do much, but they’re a good way to add a little extra to the healthy side of the scale without stressing my body out too much before the long run I have scheduled for tomorrow.

I then came home to a perfectly healthy and light start to my day of eating.

Pluot Smoothie

Into the mix went:

  • 4 ice cubes
  • 1/2 cup unsweetened almond milk
  • 1 tbs nonfat plain greek yogurt
  • 1/3 frozen banana
  • handful fresh baby spinach
  • 1/2 scoop vanilla whey protein powder
  • 1 pluot, peeled and sliced

On top:

  • 2/3 tbs coconut butter (it would not drizzle! hmmph)
  • handful Go Lean Crunch! Honey Almond Flax

This was really light and surprisingly voluminous! I think the water-based aspect of the pluot really made a difference.

When the food truck lunch came around, I indulged, but I did not overindulge. I know that some people in the office ended up spending the afternoon feeling bloated and full. I, however, felt… pretty good! In fact, I felt really happy about what I’d eaten and the fact that I’d gotten to enjoy yummy and out-of-the-ordinary food without feeling consequences (like I did on Wednesday after those Vietnamese tofu tacos…).

The choices on the BBQ food truck were as follows:

I had originally planned on just getting three tofu tacos, but the “spicy” description scared me off. I ended up getting two chicken tacos and one tofu taco. People were raving about the short rib sliders, but I heard they were pretty heavy and I just knew those would make me feel sick.

The one on the left is the tofu taco and those two on the right are the chicken tacos. Thank goodness I ended up ordering two chicken and one tofu, because I was entirely unimpressed by the tofu taco. I ended up eating the two chicken tacos and tossing the tofu. After all, I had to save room for ice cream! 🙂

From co-worker reviews, I heard the cookie and ice cream combo was pretty awesome, so I wanted to get a taste of what everyone else was so enjoying. However, I knew I didn’t need the two cookies on an ice cream sandwich in order to grasp this concept, so I ordered a scoop of the ice cream in a cup with one cookie on top (another trick I picked up from co-workers).

The combination was of coffee-toffee ice cream (a flavor combination I love) and a snickerdoodle cookie.

It. Was. Awesome.

Overall, this was an entirely enjoyable food truck lunch. Plus, I got a sweet t-shirt (thanks, Sue!).

And, by the time 4:30 rolled around, I was totally ready for my Coffee Bean Friday picking: a regular, iced, no sugar added Vanilla Soy Latte.

Happy Friday, everyone!

10K Training Day 33

5 minutes elliptical warmup

45 minutes boot camp

45 minutes elliptical (40 min high intensity + 5 min cool down)


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September Means…

September means a lot of things.

As I’ve mentioned, it’s almost fall. And that means pumpkin is in season… starting today.

Obviously, I had to partake.

I made an extra-cinnamonny bowl of overnight oats last night and topped it this morning with nut granola, blueberries, and pumpkin butter.

Perfection. I ate this all the time last fall and having it this morning was an immediate sensory experience. Fall really is coming!

Not that I needed the reminder. September also means, as I’ve mentioned, colder weather. And darker mornings. I woke up freezing this morning! It is also much harder to wake up in the dark than it is with sunlight streaming into the room. Oh, well. I’d better get used to it.

Though I woke up in the dark, I still managed to make it to the gym for boot camp, which was happily back up to high intensity, and for which I was happily back to my own high intensity self. Our lovely fitness instructor kept shouting for us to “make it bigger!” This made me giggle all throughout the class. Silently, don’t worry. To myself.

Speaking of childish things, September means school has started (nice transition, right? I could be a talk show host). This means that there’s traffic in the mornings again (I live very near a school), but, more importantly, it means I get to listen to kids playing in the mornings as I get ready for work (I totally just wrote “school” – wishful thinking?). I like this. A lot.

A very exciting thing September means: my 10K is coming up! I am already proud of myself for being so close.

September is a new month, which means new goals. This month, I’m venturing to relax and to take charge of the things that have been bugging me. I’ve been a little tense lately. A lot of things in my life (behind the scenes of the blog) have been and are changing and, rather than taking a second to breathe and really try to handle them, I’ve just tried some combination of taking them in stride (hasn’t worked) and ignoring them (makes me tenser). Starting now, I’m going to make a sincere effort to reverse this trend.

10K Training Day 31

5 minutes elliptical

45 minutes boot camp

35 minutes elliptical


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