Quick workouts that really WORK

If you don't know me... then one thing you should learn real quick is that I love running and staying fit.

But sometimes with the rapid pace of the adult world, we always can't find the time to hang out at the gym or run for any more than twenty minutes. Too short for a workout, right?

Thanks to Pinterest, that statement is WRONG! When you have a 10 hour work day, followed by the need to run errands, Christmas shop, AND maintain sanity... a 20 minute workout can be all too accessible. My personal favorites are below. Short, sweet, and sure to make you sore the next morning... in a good way of course!

Remember to mix up cardio and weightlifting/cross training throughout your week. Just like our minds, our bodies can sometimes grow comfortable in one certain exercise if we do it over and over again... and this means less calories burned, less muscle built, and therefore less results! Pick one of these workouts and try it today. I dare you! I know I will be finishing one of these tonight, so you should too!

A Runner's Prayer

Dear Lord...
Thank you for waking me with a starry sky
a promise that you're watching with a twinkling eye
as my feet are lifted to the floor
place my shoes on my feet and head out the door
Thank you for the crisp September air
and the subtle breeze that catches in my blonde hair
thank you for the friends that bring a smile to my face
and a painfree body for this 70 mile race
Thank you for comforting our restless nerves
a grace in which not one of us deserves
you place your hands on our wheels until we park at the start
and press your ear to my chest to keep my steady heart
Thank you for the dew, and the foggy sunrise scene
for my teammates and I to run into at a time so obscene
thank you for the silence and the cricket churps too
the hills and the hurdles that we all had to work through
Thank you for my muscles, stretched and warmed up for strength
and for removing my mind of worry, doubt, and angst.
Thank you for family and their encouraging words
and thanks for the humming of insects, the chirping of birds
Thank you for each breath: whether short, sharp, or deep
that carried us up and down bridges, slippery and steep
Thank you for headlights, reflecting vests so bright
and getting us through the 77 miles all alright!
Thank you lord for my teammates, for our competetors too
and we all survived the madness that is this sport that we do
and as I lay my head down at the end of the night
I say this runner's prayer and turn out the light.

Hit the ground runnin'

After two weeks off of running due to a grade 3 ankle sprain, my legs were getting so antsy that sometimes I woke up at night with them twitching and needing to be moved.

Restless leg syndrome, we meet again...

Two Tuesdays ago, while running around in the twilight of morning, I sprained my ankle. I fell off of the concrete trying to save an infant child, crossing the street from a runaway truck barreling down the highway strait towards us while looking at my ipod trying to find a Ke$ha song.

The doctor warned me not to get back into the saddle before my ankle looked completely normal without bruising and swelling, but I couldn't help it. The weather cleared up from a stormy morning, the temperature rested right around 75 and the humidity was low. In other words, to this runner's mind, the atmosphere was whispering "perfection".

I laced up my new Brooke Ghost 5's and put on my compression socks. Whether these gave me any kind of stability, I won't know.

But getting back to the pavement felt so good, I decided to run 4 miles instead of my originally planned 3. Although my ankle was a bit more tender after the run, a brief RICE session brought the comfort level back to normal.

This is a good sign considering I'll be running this little relay in the fall... Bring it on, ankle! Can't hold us down!

Sunrise Running Cures the Blues

I can't lie... my life is one huge blur at the moment... Kind of like when all you want to do is grab a glass of wine and sit in front of a Seinfeld marathon but instead walk into the laundry room with an overwhelming pile of wrinkled clothes screaming at you to fold and put away. Demanding little chores, you!... Go away! 

(Not actual photo of my place... but pretty close)

With the moving process well underway, vacation creeping up around the corner, and bills piling up quicker than the predicted snow totals back home today... I am feeling a little bit overwhelmed.

Luckily, my rommate and I enjoy the same insane ritual of waking up way before the sunrise (ahem... hello 4:45am) to lace up our sneakers before work and hit the streets for a good long run. I can't tell you how much I have needed these runs this week, what with all this chaotic change happening. It's nice to have something like running in the company of your good friend, sharing personal stories and thoughts, laughing at something completely trivial and inconsequential, all before the world gets going around you to bombard you with sounds and sights.

pic

 

Matthew 11:28-30 Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.”

A Simple Act of Kindness...

I wish to take this morning to share something extraordinary that occurred as I was walking in to get my much needed dose of caffeine after a sunrises 6-miler...

It was the start to an ordinary Friday. Traffic seemed a bit sparse, the rain left the roads twinkling in the glare of the moonlight mixed with streetlamps, and I was rocking out to some serious Mumford and Sons. I was feeling a bit tired after waking up at 4:45am to tackle a long run with the lovely roommate, so of course a coffee stop on the way to work was inevitable.

Upon arriving to the Starbucks parking lot. I noticed an older man drive up and park his car in the handicap spot. I put my Rav in park, got out and walked past his Honda, noticing he didn't have a handicap sticker in his window. I immediately had the though, "Gosh, that's selfish of him" just before seeing him struggle out of the front seat, wincing and limping up onto the sidewalk to come inside. Strike One, Maxann...

I put my tail between my legs and walked into the coffee shop. The door was held open for me and the old man struggling behind me by another man in a pants suit on his cell phone. "Thanks" I told him. The old man behind me stayed silent. "Gosh, he seems ungrateful" I thought to myself again too quickly...

But something tapped my conscious as I got up towards the front of the line that told me to let this old man ahead of me. For what reasons, I couldn't explain... Hadn't I already made up my mind that this man was selfish ungrateful?  But I motioned toward the counter, nodded my head and spoke, "You can go ahead sir. I am still deciding." He looked at me, limping forward, and whispered, "Thanks", just before coughing into his sleeve. The man sounded like he lost his voice due to a cold. Strike two, Maxann.

The man ordered his coffee, I ordered mine, we both received our coffee and walked out towards the pavement. As I was crossing the lot to my car, the man turned to face me, we caught eyes, and to my surprise spoke soft and kindly, "I hope you have a great day, Miss. You just turned mine around by your kindness." I stood in front of him, bewildered and taken-aback. He smiled a weak yet pronounced, struggled into his front seat, and drove away.

The morals of the story are of two lessons learned in that short 10 minute interaction with this random man at a random coffee house on an idle Friday morning. Don't judge others. You have no idea where a person is coming from and the battles they've been fighting to get them to this place and in this time. And secondly, never be afraid to give a simple act of kindness to any one person. Whether that be holding the door, helping pick up dropped groceries, or allowing them ahead of you in the coffee line... it will mean something to some one- enough to make someone's bad day better. And there shouldn't be any other goal at the end of the day than that- to make an impact on a stranger. (Cross that off the bucket list!) 

Healthy Treats

I was just informed ALARMED at the fact that Easter is only 55 days away. March 31st, also known as the segway into Spring, is just around the corner and I for one want to fit into a teeny weenie some-mis-matched bikini when the sunshine makes its grand debut...

Hello, College Days!

To help me get back into suit shape, I've been looking through Pinterest recipes, tips and tricks to help whip this bod into firm and fab!

One treasure I stumbled upon was this recipe for No-Bake Peanut Butter Protein bars...

With every ingredient already in my pantry (because my breakfast smoothie has a recipe longer than the Grammy's guest list), I decided on a whim to give it a try. Mix Chia seeds, peanut butter, honey, protein powder, and oats and you give birth to...

And these babies were tasty, too! Filling and fueling, I give these snacks two thumbs up! Get the RECIPE here along with more tips on eating and living healthy!

Bucket List Item #39- Run a Full Marathon

Twenty Six point two miles. When you write it out, it doesn't look as scary. But put in numerals, the 26.2 mile trek has intimidated me since my first 5k, occurring when I was only fourteen years old.

Running cross country in high school up through my freshman year at college, I always tucked the idea of running the golden shrine of all running races into my back pocket to be forgotten. The coup-de-grady of all running races... if you will. But since quitting track in college due to a back injury, I have been asked over and over if I would go on to finally finish the fierce challenge. 

After a handful of flat out "no's", laughing in their faces, and eye rolls, I knew I couldn't ignore #39 on my bucket list any longer. 

Yes, it finally happened... I conquered my first full marathon. And not just any marathon... but the Disney Full! 

The weekend began with my arrival on Friday night to spend a day in New Smyrna with my parents and grandparents. Saturday followed with an amazing breakfast down on the marina, a walk through the farmers market, then a drive to Orlando to pick up my pre-race packet and carbo load.

Sunday morning came too early- a 3:30am wake up call and we were off to the starting line. Fireworks, a gun shot, and a pair of black ears later- we were off.

And a near four hours later... I crawled across that finish line to meet my incredible parents who picked me up off my tired feet and hugged me until any remaining lung function I had was completely depleted. Needless to say- even though the training process spanned from July to January and my feet underwent multiple injuries... It was worth everything and more!

 

 

Thanks Mickey! You made this some-what painful race into something magical and completely unforgettable! #39... You've officially been crossed off the bucket list!

My Achey Breaky Foot

This past weekend was a whirl wind. What, with Christmas right around the corner and all. Christmas lights were up all around the tri-city area from Frederick to Baltimore to DC. Temperatures were frigid, wind was howling, and skies were decorated with buoyant clouds of threatening navies and grays.

With a great gathering of family and friends on Saturday at the barn, it was a fuel building affair with pork, oysters, potatoes, and baked beans. Good eats warmed our bellies even as the wind whipped through the pastures and our fingers grew to popsicles. Good conversations and close friends also made the afternoon worth braving the incoming winter force.

With all of the festivities on Saturday, it was nice to have planned a run with a few ladies that used to share the track back in our high school days. Reuniting at the party, we planned a Christmas light run as the sun set below the Blue Ridge.

Since my marathon will be happening in *gulp* 18 days, I had to get in a long run before my legs gave up the idea of a soon-to-be 26.2 mile race. Tackling 11 miles with no one but myself and my spotify playlist, I conquered the majority of the run unscathed. Scooping up my friends along the way, we completed six more miles reminiscing of simpler times before adult responsibilities and looking at red and green lanterns around town.

As we stretched out our tired legs and said our good byes, I noticed the arch in my foot began whimpering in pain (or maybe that whimpering was coming from my own two lips). After a long soak in a pan of ice and popped pills, my foot was starting to feel a tad bit better. My legs, on the other hand, were ready for bed at 7:30pm. Too bad, I informed them, it's Christmas movie time with the pup.

While the legs rested and gave the rest of my body mercy, the right foot is still not in the best of moods, cramping up with too much activity and aching when elevated. But here's the deal, aching arch- I'll rest you for a bit and feed you the best anti-inflammatory medicine CVS has to offer... but you better carry me across that finish line in a little over two weeks! Mickey is waiting for you!

Life's a Metaphor, and I'm a Runner

Life's a metaphor and I'm a runner
It's a funny thing to think, to run.
But don't we all?
Some people step outside their haven
then creep back in
like the overcautious gestures of a yellow belly turtle
that doesn't want to cross the road
we don't want to sweat, hurt, or tire
Then why?
do others like to embrace the sunshine
or swallow the feeling of accomplishment...
Why do some like short, fast runs
say...down to the grocery, a quick fix
for a particular motive. Eating is a motive.
Maybe you make the run for milk, bread
booze. But only you can choose
your pace and your distance-
Don't get discouraged if someone is faster...
they may be going on a shorter trek
down the block and back-
or maybe down a steep slope.
Kiss the hills with all your might!
Rain,
we've all run through it!
Some seek shelter, some wade it out as it pelts their skin
but we all overcome it. Every one of us
Me? You'll see me
Splashing
through the puddles
mud and dirt caked on my shins. I'll be filthy
so filthy, covered in earth drawn
medals. Strong-
didn't let a little water stand between me
and the calling pavement. That reflection you see
on the glass of the local barber shop
downtown against the glittering brick walls
that housed history. That's me
because no one lived life on the inside
their feet up in the
air, caught up in the humming of the wired AC.
no, I think I'll run everyday- avoiding shelter
when it storms. Laughing at a reflection
that smiles while every bone inside cries out for rest.
They'll thank me- I hope.
At night, I'll lay my head down to sleep
sweet dreams of spinning joints in heavy sockets
and know the gears never stop turning.
Life's a metaphor
And me? I am
a runner

What a Weekend!

This weekend was such an incredible break from the busy life! Believe me, I would have liked to update OTW all of last week, but with 5 full days of work, marathon training in progress, cooking meals, and making the most of what available social life I have, I haven't made it to the blogosphere. My apologies...

But thank goodness this weekend let me explore a little outside of Charlotte with lovely people doing just what I love to do the most- Explore and Have Adventures!

The weekend started off with a 10k race up at The White Water Center. My first trail run (let alone first race since last year's turkey trot) I still wanted to get a sub 8min-mile pace going and get around 45 minutes. Although I didn't make my goal time, I still got first in my age division, third overall female, and I got to run next to some incredibly beautiful, God-driven people. Win-Win-Win in my book!

Next... I was off to Raleigh for some fun in the sun with friends...

No one told me about the death of our inflatable friend...

 Oh well... RIP- We still had a good day without him.

After swimming in the quarry until even prunes would be jealous of my fingers' state- it was time for tacos and rest before a little baseball! 

We headed downtown Durham for a Durham Bulls Game!

 

((And when you let these girls 'wander out for a beer', of course, we come back beer-less and faces painted!))

Topping off the night with a Dirty Shirley, inspired by my cousin and I's long love for Shirley Temples. Enjoying wonderful company in an exciting time in each of our lives was such an incomparable feeling! Best wishes to my cousin Kelsie as she starts HER big adventure next week heading to London for a few months!

Hope you all had a lovely, restful weekend! Here's to the next 5 days, minor speed bumps leading to where our next weekend adventure awaits!

A Letter to Imagination

DEAR IMAGINATION,
Computer screen one, computer screen two
tutorial on software. Computer games, ultimately
that get jobs done, or create organization
or something. I get it. We are improving the flow of information
but the only flow I'm worried about this morning
is that of my coffee mixed with coconut milk and a squeeze of vanilla.
((home)). Instead I'm encased
by glass windows marked up with breaths of melting shale
It's gray. Gray and lovely all the same.
Bring on the rain clouds and thunder claps and anticipation-
I'll run through it this evening to grow my intimidating thunder thighs!
I hope the sun stays on vacation, Oh sun-
shine your light on my parents as they vacation
too. I wish I was on vacation.
Take me to the mountains! Take me away, wishful thinking
to a land of barefeet and sweet summer flowers waving in a cool breeze.
A swingset, a seesaw. Nostalgia sets in.
I want to explore. I want to meet someones new. Someones different.
Upon these sidewalks, we all look the same- give me a different perspective
and open my eyes to the diverse souls I bump into on my way to work
play, and dream. It's hump day
so close to the weekend, yet too far away. Friends arriving
games to be played, activities and smiles
Ahh, I'm just where I want to be.
LOVE,
A CURRENT CUBIE

Happy Wednesday, world! Hang in there, we're halfway to the weekend!!

The Pain is Back

It's been a beautiful week here in the Mason Dixon state, but instead of running around to view all of the blooming flowers and green trees outlining the blue ridge, I have been sitting in my basement with a heating pad nursing my ailing spine.

When I was 8 years old and began the ever-going complaints of my back on the daily, my parents took me to see the doctor... only to have me diagnosed with Idiopathic scoliosis. When you're 8, the sound of something so terrifying as a long, unable-to-pronounce medical term can send you into the state of pure panic. Luckily, my mom sat me down later and told me it was only a minor curve, and would most likely not cause too much disruption in my daily life. Pain was expected to come in waves based on the intensity of activity, and could usually be healed with rest, heat, ice, and some easy stretches prescribed by my physical therapists.

Well, here I am. 14 years later and pure panic has dissolved into pure frustration. It's been over two years since I have taken this much time off of running, and the rest (although welcome the first four days or so) has allowed me to take slow walks through the sunshine and stretch like no ones business... I miss my sunrise 5 milers.

But with all injuries and ailments comes a period of restoration and healing. I just wish I was more patient... Oh well. Until this back pain shapes up and ships out, I will be enjoying the company of friends and family, eating LOTS of Guac for tomorrow's Cinco De Mayo celebrations, and working hard on the moving process (27 more days until the big move down south!!)

I have been obsessed with this song performed on Glee this week, and how fitting! Remember, it's hard to dance with the Devil on your back, so shake it out! Gonna be shakin' all weekend, hopefully he'll get lost by next week!

:) Happy Weekend, Wonderful Peoples!

What's For Dinner?

When I was visiting Wilmington a few weekends ago, my friends and I threw together this recipe for a quick, healthy, delicious dinner! It combines quinoa, fresh red peppers, hefty sweet potatoes, hearty chicken, sweet peas, and juicy onions. I made it last week for my family to try (they aren't the healthiest of eaters, sometimes...) and even THEY loved it! I mean... look at this beauty:

It's not only colorful, but packs intense nutrients and flavors! Thanks to Hayden and Runners World Magazine (Here's the Recipe for your viewing pleasure!) for sharing this dish! Hope everyone gets into something wonderfully delicious today!

It's Still Friday- Time for a Poem

There once was a lonely turtle
who ran track, yet fell on each hurdle
He seemed to recover
only yet to discover
the accident left him infertile

Happy Weekend, all!

Indoor Workouts

As I mentioned before, Spring has taken a vacay, and Winter has taken its place. Don't get my wrong, I love the Winter season, but not in April when I've already rearranged my closet and the bikini rack has already been utilized several times! Dear mother nature, I don't know who hit the rewind button, but I'm ready to get back to our normally scheduled program, pwease!

Because the temps have been a little less than chilly, I've been finding ways to exercise indoors. Thankfully, I was advised to checkout The Workout Trainer app from Skimble (iPhone) which has been my abs and arms savior these past few days. I mean, seriously, this thing can whip your tail!

I've found the "Abs and Stretch" workout that lasts only 12:30mins can be just what the doctor ordered for a thorough ab workout. If you listen to the trainers (For free, you get a creepy robotic chick. Work past that.) You can get a crucial ab workout in! I paired two workouts from the device with a brisk, thirty minute uphill walk on the treadmill (Breaking after 10 minute intervals to do abs and stretch workout)

Battling yet another back attack, looks like I will be laying off the very long runs, (Unfortunate, because This Chica and I will be competing in this baby come September!) but come any day without a windchill, I look forward to at least a light jog in the sunshine. Until then, technology can take the front seat as I drive through another workout. Skimble called Shotgun, No Blitz!

My Life, as of recent

I haven't been updating my blog as much as I would like to lately. With spare time here and there throughout my day, I've been finding a lot of comfort in heading to the swingset up the street and enjoying the sunshine. Taking quiet drives with family and the munchkin have also been a huge blessing...

In between job applications, I've been working on some crafts that will make their way to the walls of my new apartment come June. What do you think? I used Van Gough's- Starry Night as a base idea, then left out the mountain thing on the left. Of course, mine is just an ammeteur attempt, but I'd like to think it turned out ok.

My painting-

Van Gough-

I've also been playing too much Words with Friends and Drawing with Friends for a normal person's diet...

Today will be a day of running errands with momma, running outside in the chilly spring temps, and packing for a little weekend getaway happening tomorrow. Oh, and a little pre-birthday dinner tonight with some lovely friends and family. Who's ready for some pasta and clammy clams?! My Favorite Meal!

Happy Wednesday, online onlookers! PS- Hope it's humptastic!

AthlEats!

Hello lovely friends! I just wanted to use my Wednesday post to introduce you all to my newest trial&error project- AthlEats!

My new blog (FOUND HERE) Is all about my adventures in the kitchen and outside the house in order to live a happy, healthy lifestyle. I post many different recipes and workouts on this blog, but would love to use these instances to form a community in order to motivate others to become active and eat healthy too!

I would love to know what you think and send your own healthy recipes my way to mkel412 (at) gmail (dot) com to become a part of my newest venture! Could it fail, absolutely! But just like I mentioned in THIS post, it's spring! Why not try something to see if it could succeed with flying colors!

I will still be On the Wing daily, so don't forget to stop back for everything in-between!

Scrambled- Order Up!

Ok, get ready for this foodie to take you on a rant.. Right. About.... NOW!

From previous posts such at THIS ONE... or THIS ONE, you may think my favorite breakfasts are waffles and sweet french toast(s) of different varieties. But you would be wrong, people! Give this girl a scramble and a hot cup of coffee, and I will be all smiles all day!

... (Gosh, I am so happy I had a scramble this morning!)- My thought process behind this picture

Today, I went for a 6 miler around the cemetery in the dreary fog
(Creepy, I know... but one of my favorite runs/weather)
and upon arriving home, I had ONE thing on my mind: FOOD

 

This little morsel helped feed my grumbly tumbly- 2 eggs, skim milk, diced red and green peppers, mushrooms, 1 slice provolone cheese, and chopped up taters.

Easier than an omelet, and faster than pancakes, this is a PERFECT breakfast that allows anyone to be creative, healthy, and satisfied until lunch break! 

Don't think you can handle the scramble? Think again. Crack 2 eggs into a bowl, then add a pinch of milk
 (Just a splash- the less milk you use, the fluffier the eggs will get)
Whip together with a fork...

 Now, you have a white canvas- add what you want! A slice of your favorite cheese, veggies, potatoes (Make sure they are pre-cooked taters) salsa, olives, etc...
The world is your oyster (You can even add oysters-though I don't recommend it- if you are that adventurous)

Cook on medium high heat and move around the pan until thoroughly cooked. Dish out, pour hot beverage of choice, and indulge in a healthy breakfast!

For some this may be a monotonous, DUH! post, but even for those people- I bet I got you craving some scramble, eh?

Happy Tuesday! Hope it's EGG-stra special :)