5 Reasons To Try A Tri

Comments 52 Standard

This week’s Friday Five link up is a “free” topic-oh the possibilities!! A few years back (2006) I did my first tri race. I loved it and I felt like a rock star afterwards. I continued to do them for a few years and then I just sort of got burnt out and stopped. It’s been a few years now but I’ve decided to jump back into them. Here’s why:

1.  Everyone likes a challenge-Training for a tri race is a challenge. It’s way harder than doing a plain old running event. Most likely you are already not swimming, biking and running on regular basis and training requires you to reallocate your workout time. Forces you to step out of your comfort zone.


2. Mix it Up-Signing up for a tri race forces you to cross train. When I did tri races before, I was never injured. Then I stopped doing all of that cross training and upped my running miles. You guessed it-injuries started popping up. Coincidence? Who knows! Cross training is good for all of us. Keeps us from burning out on one sport. In addition, when you do the same activity all of the time, it is hard to see changes in your physique.

3. Cool lingo-You can start throwing around terms like “brick” , “T-1″ and “T-2″ and it just makes you sound hard core. Or you can just say you did a “threesome”. Plus you might actually get a “hard core”.

4. Excuses -to buy all new Gear. You can’t just bike and swim in your running gear. It’s fun to buy new gear right?

5. Bad Ass factor-It sounds so much more bad ass to say, “yeah I am doing a tri this weekend but have fun at your 10k” LOL.

Any other reasons to try a Tri??

Linking up with the fab DC Trifecta Cynthia, Courtney & Mar


Pumpkin Muffins with Manitoba Harvest Hemp Hearts

Comments 32 Standard

Pumpkin Hemp Heart Muffins|vegetarian|protein|Manitoba Harvest

I’ve heard so much about Hemp Hearts the past few months and honestly I think I was the only vegetarian who had never tried them. I was offered a sample of Manitoba Hemp Hearts through my association with Sweat Pink and asked to create an original recipe with them. All opinions are my own.

What are Hemp Hearts?

Pumpkin muffins with hemp hearts|protein|vegetarianPumpkin Muffins with hemp hearts|vegetarian

First of all, Hemp is a species of Cannabis sativa. No, hemp is not the same as marijuana.

Hemp Hearts

So what to do with them??

First I tasted them plain and found them to have a mild sunflower seed or pine nut taste. The Hemp Hearts are raw and shelled and have a similar texture from what you would expect from any crushed nut. They are designed to be used in recipes to bump up the veggie protein or sprinkled on top of salads, yogurt or cereal.

Secondly I cooked with them. I have a favorite Pumpkin Muffin recipe that I thought they would go perfectly with. I added them right into the batter and they added a slight nutty flavor that paired really well. I’d love to share it with you.

5.0 from 2 reviews
Pumpkin Muffins with Manitoba Harvest Hemp Hearts
Prep time
Cook time
Total time
Great veggie pre or post workout snack
Recipe type: snacks, breakfast
  • 4 Tbl butter
  • 1½ C whole wheat flour (or flour of your choice)
  • ½ tsp salt
  • 1 tsp baking soda
  • ½ tsp baking powder
  • 1½ tsp cinnamon
  • ¾ tsp ground nutmeg
  • ½ tsp ground allspice
  • ¼ tsp ground cloves
  • 1½ C of sugar or substitute
  • ¼ C vegetable oil
  • 1 15 oz can of pure pumpkin puree
  • 2 eggs
  • ⅔ C water
  • 1 oz Manitoba Hemp Hearts
  1. Pre heat oven to 350 and line a muffin tin w papers
  2. In a small bowl combine: flour, salt, baking soda, baking powder, Hemp Hearts, cinnamon, nutmeg, allspice & cloves
  3. In a mixer beat together: butter, sugar and oil until fluffy about 1 minute
  4. Add pumpkin, eggs and mix to combine
  5. Slowly add flour mixture and water until combined
  6. Evenly pour batter into muffin tins and bake for 20-22 min until toothpick comes out clean
  7. Let cool
  8. Can be frozen for later enjoyment


I like to individually wrap the muffins and freeze them to use later. I pair them with a Greek yogurt for a great pre or post workout snack.

#FuelledbyHemp #SweatPink #ManitobaHarvest

Have you ever tried Hemp Hearts? What’s your favorite way to enjoy them?



Cauliflower “Fried Rice”

Comments 48 Standard

Happy Monday everyone! Hope you are all surviving this freezing crazy weather we’ve been having lately. As you are reading this, my husband and I are off on a much needed island hopping adventure in the Caribbean. Stay tuned for pics of our adventures next week. Please join Tina Muir and I to link up some great Meatless meals for you today.

Meatless Monday|vegetarian|link ups|healthy

We all love Chinese food but probably don’t love the high sodium and fat content that often accompanies it. I love the idea of using veggies to replace starches and this Cauliflower Fried Rice does not disappoint. Cauliflower is a great substitute for rice in this stir fry and really helps to make it a satisfying veggie meal. I’ve made this twice this past week once with tofu and once without. Depending on how much protein you are craving, I think it’s great either way. The left overs are fabulous for lunch the next day as well.

Cauliflower Fried Rice|vegetarian|meatless Monday|Paleo|GF

5.0 from 3 reviews
Cauliflower "Fried Rice"
Prep time
Cook time
Total time
A lighter twist on a classic Asian dish
Recipe type: Lunch or Dinner
Cuisine: Asian
Serves: 2-4
  • 1 head of cauliflower-washed & cut into large chunks
  • 1 tsp ginger
  • 1 garlic clove crushed
  • ½ onion diced
  • 1 C snow peas
  • 1 cup mushrooms of your choice
  • 2 broccoli crowns
  • 1 red or yellow pepper
  • 1 C brussels sprouts or bok choy
  • 2 eggs scrambled
  • 1 package of firm tofu (drained & diced-optional)
  • 2 tsp soy sauce (or gf sub)
  • 2 tsp Asian chili sauce
  • 2 tbl Teriyaki sauce
  • Splash of sesame oil
  • ½ C cashews (or peanut or almonds) crushed
  1. Prep veggie by washing and cutting into bite size pieces
  2. Add Cauliflower to food processor and pulse until cauliflower has a rice consistency-set aside
  3. In a hot skillet-saute onion, garlic & ginger with sesame oil
  4. Add in all other veggies (except cauliflower)
  5. May need to add a splash of water to steam veggies
  6. Add soy sauce, chili sauce, Teriyaki and season to taste
  7. Add Cauliflower "rice" and cook 2-3 minutes (do not overcook)
  8. Meanwhile- scramble 2 eggs and add to veggie mixture
  9. Top with nuts and serve

Cauliflower Fried Rice|Meatless Monday|vegetarian|Paleo|GF

 Super easy and fast for a filling weeknight meal. Vegetarian, Paleo and GF friendly. Hope you enjoy!

Do you have any other ways to use Cauliflower Rice or any other Chinese food hacks for me?

5 Races on My Bucket List

Comments 77 Standard

Bucket List|races|running

I was excited to see the topic for this week’s Friday Five Linkup and tweaked it a little bit to be              5 Races on my Bucket list.

Disney Princess Half

How have I never done a Disney race? My kids have been there over 10 times and I’ve never run there. When they were younger I thought it was logistically challenging so I am going to need to get on that now they are teenagers. Bonus the medals are cute too!


The Nation’s Tri

Ok so confession-I am terrified to swim in The Potomac River which is why I’ve never signed up for this race. Living in the DC area, it’s obviously a great choice for me. The bike and run course are flat. I need to get over that fear and get my butt into that river! Look at that view!


Napa Valley

There are a ton of races in Napa in Sonoma and they look like so much fun. Napa is beautiful and I love visiting there. Running through the vineyards would be incredible. I am pretty sure I could convince my wine loving husband to come along.


Runner’s World Half

I see pictures each year of this race and the scenery looks breathtaking. The trees are a spectacular orange and red reminding me that fall is such a beautiful time to run through the Pennsylvania countryside. They always have great seminars and speakers lined up to make it a full weekend experience.

Hershey Park Half

If I am going to run a half, I might as well run for chocolate right?!


Linking up with Courtney, Mar & Cynthia


Have you done any of these races? What’s on your bucket list? Think I should take the plunge for the Nation’s Tri?



Are you Over Training?

Comments 97 Standard


We fitness enthusiasts are a unique bunch. We’ve found our passion and nothing can keep us from reaching our fitness goals-or can it? You many have noticed that this Mother Runner hasn’t been doing much running lately due to plantar issues that won’t really go away.

What I have been doing is everything else I can possibly think of to keep up my fitness. I have been spinning, swimming, kick boxing, strength training and  hot yoga. I’ve also noticed how exhausted I am the past few weeks. I admit I’ve been exercising on my “off” day just to make sure I stay in shape. I know, I know not supposed to do that right? Often people who are most prone to over training, have a very hard time realizing that they may be doing it. I have found myself in this situation before so I am wondering, “Am I over training now?”

Over training|signs|symptoms

What is overtraining?

“Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Over training is a common problem in weight training, but it can also be experienced by runners and other athletes.” (Wikipedia)

What are the symptoms?:

-Getting sick more often

-Past injuries are returning

-Feeling physically or mentally worn down after a workout

-Joints or limbs may hurt every time you run, swim or bike etc

-Moody or irritable

-Losing enthusiasm for your favorite workouts

-Losing muscle or gaining fat despite increasing exercise

-Restlessness or sleeping issues

-Feeling sluggish or chronically fatigued

-Noticing an elevated resting heart rate

These are some of the signs and symptoms of over training however there is no clear cut test. Athletes may report feeling some or all of the above symptoms.

(source)  (source)

So what is one to do about it?

Over training|rest|signs|symptoms

Rest-Obviously but easier said than done sometimes.

Cross train-Let different muscles do the work



I am not sure whether I am over training right now or just feeling the symptoms of a long, cold winter and the frustration of not being able to run much.What do I plan to do? Go back to taking my rest day once a week. I know it’s important and we all need it. My husband and I are fortunate enough to be heading off for a little warm vacation this weekend and I hope to come back feeling more recharged. And tan-that always helps!

linking up with

IMG_4660Wow workout link up

So tell me, have you ever felt any of these symptoms? What did you do about it? Any Advice for me?





Vegetarian Shepherd’s Pie-Meatless Monday

Comments 114 Standard

Why should meat eaters have all the fun? I made a Shepherd’s Pie for my family with meat a few weeks ago and I thought, “I can do this meatless”!  I’ve used the Beyond Meat crumbles again and they really hold up well. This recipe takes a bit longer to prepare than my usual ones but trust me, it’s worth it. I made it last night for a potluck dinner and it was a big hit.

Vegetarian Sheppard's Pie|cassserole|healhty|Meatless Monday

Join Tina Muir and I for our Meatless Monday linkup! We hope you will check out some of the other great recipes listed below. It’s a great way to meet new bloggers and find inspiration for great meals.

Meatless Monday|vegetarian|link ups|healthy

Shepherd’s Pie is basically a layered casserole of mashed potatoes, corn and “beef”. For my version, I use Beyond Meat veggie crumbles, home made mashed potatoes and a corn/peas mixture. I added in a little kale for color too. It’s all about mashed potatoes with a little texture so try not to over  puree them. Leaving the skin on them bumps up the flavor and the fiber as well. It’s a hearty, filling dish that is just perfect for this crazy cold weather. It works best in a lasagna pan or casserole dish. Take the time to make it and I promise you won’t be disappointed.

Vegetarian Sheppard's Pie|Meatless Monday|casserole

5.0 from 5 reviews
Vegetarian Shepherd's Pie-Meatless Monday
Prep time
Cook time
Total time
A vegetarian take on a winter classic
Recipe type: Dinner
Serves: 6
  • For Mashed Potatoes:
  • 2 lb of baby gold potatoes-cleaned w skin on & halved
  • 2 tbl light Sour Cream
  • 2 tbl butter or substitute of your choice
  • ½ C milk of your choice
  • 1 tbl chopped garlic
  • Kosher salt, pepper, garlic powder
  • For "Meat layer"
  • 1 package Meat substitute 10-12 oz
  • 8 0z baby bella mushrooms-diced
  • 1 onion-chopped
  • 1½ c kale-chopped
  • 3 tsp Worcestshire sauce or sub vegan option
  • 2 tbl flour
  • 1½ C veg broth
  • ½ c red wine
  • 1 tbl sage
  • garlic powder, pepper, salt & parsley to taste
  • Middle layer:
  • 1 C of frozen peas and 1 C of frozen corn (does not have to be defrosted)
  1. For Mashed Potatoes:
  2. boil potatoes w a dash of salt until soft
  3. drain & transfer to food processor
  4. add remaining ingredients and pulse until you reach desired texture
  5. set aside
  6. While potatoes are cooking prepare "meaty" layer:
  7. saute onion, mushrooms, garlic in olive oil until softened
  8. add 1½ C kale
  9. Add meat substitute combine
  10. transfer mixture to bowl
  11. Prepare sauce/roux:
  12. heat the same pan and add broth to deglaze
  13. add flour and whisk
  14. slowly add wine, sage, garlic , pepper, worcestshire & parsley
  15. Add "meat" mixture back into pan to combine
  16. Transfer to a casserole dish
  17. Add corn & peas layer
  18. Add mashed potatoes on top
  19. Bake on 375 for 45 min until browned on top


Do you like Shepherd’s Pie? What’s your favorite comfort food?

5 Reasons Runners Make Better Lovers

Comments 86 Standard

I’m having a little fun with the Friday Five today with a “tongue & cheek” Valentine’s Post. We all know how great running is for your physical and mental health so I am giving you a few more reasons running can improve your love life.

Runners, Lovers, Valentine's Day


1. We like to get our Heart Rate up-    

Runners will use any excuse to get their Heart Rates up and often have our Heart Rate Monitors/Watches on all day long. It’s probably super easy to convince us to get a little extra cardio & a healthy glow.

IMG_4960_2    IMG_4965

2. We like to mix it up-

Sometimes we like to go long and slow and sometimes we like short and fast.


3. We don’t mind who finishes first

Who am I kidding? Yes we do!


4. We always have some Body Glide lying around

Enough said on that one!


5. Flowers who needs them?

What really makes our hearts skip a beat is the thought of carbs, new shoes and race entries.

IMG_4969_2   IMG_4964_2

I crowd sourced this with my  MRTT mamas & want to thank them for all of their help and amusing takes on the subject.

Happy Valentine’s Day Everyone! Hope your day is full of PR’s (and chocolate)


Have anything to add to my list? Any big Valentine’s Plans?

Linking up with Courtney, Mar & Cynthia and Nicole

DC_linkupFit n Fashionable Friday

A Day At The Salamander Resort-Middleburg, Va

Comments 62 Standard

A few weeks ago, I had the pleasure of visiting The Salamander Resort in Middleburg, Va. Driving the 40 or so miles west out of Washington, DC,  one almost feels as though they are transported into another time and place of past. Middleburg was originally known for it’s involvement in some of the smaller battles of Gettysburg. Now thought of as the “horse and hunt”  capital, it boasts many large horse estates, wineries and fine restaurants and inns. I could write a whole post on the town itself.

Salamander Resort|Middleburg, VA

Courtesy of Salamander Resort

Salamander Resort|Middleburg

Courtesy of Salamander Resort

Driving into The Salamander Resort, I felt like I was visiting an old Virginia manor or Southern Estate. The valet comes out to greet you in his “riding gear”. The lobby oozes old world southern charm with a modern touch.

Salamander Resort|Middleburg, VA

Courtesy of Salamander Resort

I was invited to experience the fitness center and the spa-it’s a tough job but somebody has to do it. The fitness center was well stocked with waters and towels as well as state of the art fitness equipment. Larger than the average hotel fitness center, The Salamander Resort also has daily fitness classes for resort guests.

Salamander Resort|Middleburg, VA

Courtesy of Salamander Resort

After our workout in the gym, we headed over to  experience everything the spa had to offer for it’s guests. We were scheduled for deep tissue massages and spent about 45 minutes before our treatments enjoying the “pre-treatment spa experiences”. Use of the spa facilities (including Aroma Infused Steam Rooms, Vitality Pool with Hydrotherapy Jets, heated Tepidarium Loungers, locker room amenities and Relaxation Lounges) are included with spa treatments.

Courtesy of Salamander Resort

Courtesy of Salamander Resort

Courtesy of Salamander Resort

Courtesy of Salamander Resort

 I have to say, I could have stayed in the pre-treatment area for another hour at least. We first tried the Aroma infused steam room. It wasn’t as hot as other steam rooms I have been in which for me, was perfect. From the steam room, we headed to the Vitality Pool which was a traditional jacuzzi tub kept at a more “bath tub” like temperature so that you could soak for longer. During this cold day in January, I was the only one in the jacuzzi and it was fabulous. I then headed over to the “heated Tepidarium Loungers”. I’ve not seen anything like these before and I can only describe them as heated stone lounge chairs. These were my favorite and I wish I could have lounged there all day but alas, it was time for my deep tissue massage.

Spa Relaxation area

Courtesy of Salamander Resort

This is the waiting area for treatments and also the relaxation area post treatment stocked with flavored waters, teas, fruits and nuts. Of course we all have different preferences for massages, but I can honestly say, this was one of the best deep tissue massages I have ever had. My therapist, asked me lots of questions about my expectations and provided exactly what I was looking for. In the warmer months, there is an outdoor pool right off of the spa area.

Salamander Resort, Middleburg, VA

Courtesy of Salamander Resort

We were then treated to lunch at the Gold Cup restaurant which is open to resort guests and visitors. Here you can find a large selection of Virginia wines as well as locally sourced fruits and vegetable dishes. I was impressed by the southern inspired menu which offered both heartier and lighter options. Much to my delight, there were a great deal of vegetarian items as well. I had a falafel wrap with hummus and kale and was very pleased with it. The dining area is open and bright. The menu boasts a great selection of cheeses and meat antipasti as well.

Courtesy of Salamander Resort

Courtesy of Salamander Resort

The Salamander also has formal dining area for breakfast and dinner, high tea and a state of the art cooking school for groups and classes.

Only having the afternoon to spend here, we only scratched the surface of all there is to do at Salamander.  In addition to the spa & fitness activities, Salamander offers:
Equestrian activities, cooking classes, winery tours, ziplining, golf, tennis and historical tours to name a few.

I would love to come back for a romantic getaway with my husband or a fun girls weekend. If you are looking to escape the Washington area for a few days, this resort offers everything you could ask for and more. It is hard to do it justice in a short blog review so if you are looking for a special getaway near the Washington, DC area, please check out their weekend packages and  special events.

(I was provided services in exchange for my review however, all opinions are my own)

Do you have a favorite Weekend Getaway spot? Have you ever heard of The Salamander Resort?





Tempeh Rice Noodle & Edamame Salad-Meatless Monday

Comments 88 Standard

Happy Meatless Monday!  I made this fabulous Tempeh Rice Noodle salad for our Super Bowl party and it was a big hit. I’d love to share it with you. Please join Tina Muir and I for the Meatless Monday linkup. Check out some new blogs and feel free to add your own links as well.

Meatless Monday|vegetarian|link ups|healthy

I was a little afraid to experiment with Tempeh but now that I have, I am loving it. It’s  a nutritional powerhouse! One serving of Tempeh has:

  1. 18 grams of Protein .
  2. Zero sugar
  3. 1 gram of saturated fat
  4. low sodium
  5. 5. High potassium
  6. low calorie (140 c)
  7. Great source of iron

One of the tricks I used with the Tempeh was to boil it, then simmer for 10 minutes followed by marinating it. This really improved the texture and allowed the marinade to saturate.

Tempeh|Rice  Noodle|salad|vegetarian|vegan|GF|Meatless Monday

5.0 from 4 reviews
Tempeh Rice Noodle & Edamame Salad-Meatless Monday
Prep time
Cook time
Total time
Tempeh Rice Noodle & edamame salad-vegetarian, vegan & GF
Recipe type: vegetarian salad
Serves: 6
  • Tempeh Marinade:
  • ¼ C rice vinegar
  • 4 tbl red sodium soy sauce (or gf substitute)
  • 1 tbl chili garlic paste
  • 1 tsp garlic chopped
  • 1 tsp of ginger paste or fresh ginger
  • 1 package of Tempeh-cut into bite size chunks
  • Salad:
  • 1 package of Rice Noodles-cook according to directions, rinse with cool water and drain
  • 1 c edamame
  • 2 c red & yellow peppers quatered
  • ⅓ c sesame oil
  • splash Ponzu
  • siracha to taste
  • 1 tsp ginger paste & garlic chopped
  • sesame seeds and cashews to garnish
  1. Bring a small pot of water to a boil, drop in Tempeh and simmer for 10 min
  2. Remove from heat and drain
  3. Pour marinade over top and refrigerate for at least 1 hr.
  4. Meanwhile:
  5. Cook Rice Noodles according to package, drain and cool
  6. Add in edamame and peppers
  7. Saute Tempeh on medium heat to carmelize the marinade and brown each side
  8. Add marinated Tempeh with the left over marinade to salad
  9. Dressing:
  10. Combine sesame oil, ponzu, siracha, giner & garlic and pour over top
  11. Garnish with sesame seeds and cashews
  12. Serve room temperature
Can be served room temp or chilled. Makes a great left over salad for lunch

Tempeh|rice noodle|edamame|vegetarian|vegan

Have you tried Tempeh? What do you think?

Ultimate Coffee Date-February

Comments 90 Standard

Good Morning! I am so excited for this month’s Ultimate Coffee Date. It looks like we are going to have a bunch of new friends join us this month. I love to discover new blogs and can’t wait to “meet” everyone. The rules are simple:  Chit chat about whatever is going on in your life, please use our badge somewhere in your post and link back to your hosts (myself, Coco and Lynda) and please try to visit some of the other links. That helps us all to grow! Have fun!

Coffee Date link up|virtual|coffe date

If we were having coffee, I would tell you…I think I am finally turning the corner and getting rid of this dumb plantar fasciitus. It’s been hurting since mid December and has really thrown my half marathon training for a loop. I was supposed to run the DC RnR race in March but now I am thinking that is unlikely. So bummed because this happened last year too when I had a stress fracture. I think I am not destined to do that race. I was really upset at first but I’m over it. So many races to do.

If we were having coffee, I would tell you…All of this non running the past 2 months has thrown me back into spinning, swimming and hot yoga. I am killing it in that spin class! If only I could find some way to translate that fast leg turnover into running. Not sure how to do that. I am really enjoying the classes and know that I am keeping up my cardio and  I even get my friends to join me sometimes. The yoga is really helping stretch out my calf so I need to keep that up and hopefully help stop the PF from returning.

Hot yoga|Core PowerSpin class

If we were having coffee, I would tell you…Speaking of spinning and swimming, I’ve decided to jump back in and start doing some tri races this summer. I haven’t done one in 4 years so I’m excited and a little nervous to do them again. I think it will force me to continue with my cross training and not just run. Hopefully, this will head off more running injuries. I’ve even tricked talked 2 of my close friends into joining me. I know it will be a blast so stay tuned for updates.

If we were having coffee, I would tell you…I really have been enjoying the extra motivation from all the Sweat Pink Challenges the past month. I roped my friends into joining me for the wall sit challenge and our photo won a prize! Fun!

wall sit|challenge|Sweat Pink

with Lexie Loves to Run

So when I was invited to join in the 12 week Lorna Jane Fit Challenge, I was all over it! It is a combo of workouts, nutrition & motivation. It’s pretty simple, the focus is on clean eating & 30 min strength training routines appropriate for all levels of fitness. There is also a FB group to join for motivation. I’d love for you to join me check out the info here. The challenge runs February thru May so you will see my updates on my progress.

LJ Fit Challenge|Lorna Jane|fitness|Nourish

If we were having coffee, I would tell you…Coco and I finally got to workout together yesterday at SolidCore! So fun to meet up “in real life” too. SolidCore is awesomely hard and super challenging in a way that is hard to describe. Read my review here. I wonder is she can walk today and if she is still speaking to me after this workout? 

Solid Core|exercise|workout|VA

with Coco

 Unfortunately, Lynda lives on the other side of the country but we definitely thought of you and missed you!

Ultimate Coffee Date

So looking forward to reading all of the links below.

I’ve been chatting away, now it’s your turn…

If we were having coffee, What would you tell me?


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