Thursday, May 31, 2012

Foodie Pen Pal Reveal

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The Lean Green Bean

Love Foodie PenPal reveal day with Lindsay at LeanGreenBean, and I love Foodie is so much fun to open up that box and see what goodies await you.....and this month again proved spectacular...Maren over at Marens Morsels was the giver of aforementioned goodie box...

Let's delve into this a little deeper.....I love the Cheddar Pretzel Crisps from my previous box and now I love these garlic and onion ones too...See the rip in the bunny fruit snacks...the boys dug into those as soon as I set them on the counter and devoured them...I did get to try one and I am thinking they could be a regular in our household...Bengal Spice tea, have not tried it yet...but love tea...Annie seaweed snacks, YUMMO, luna...yes, larabar...we all know my infatuation with them...and a Gorilla Organic Kids bar....I liked it, it was like a rice crispy with yummy chocolate goodness...thumbs up!
Oh ,and let's not forget the cute pair of pink shoestrings she sent, as she is a Sweat Pink Ambassador
Now, don’t you wanna join in the fun?! Here are the Foodie Penpals details:
-On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal! 
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month. 
-Foodie Penplas is open to US & Canadian residents.  Please note, Canadian Residents will be paired with other Canadians only. We’ve determined things might get too slow and backed up if we’re trying to send foods through customs across the border from US to Canada and vice versa. 
If you’re interested in participating for June, please CLICK HERE to fill out the participation form and read the terms and conditions.
You must submit your information by June 4th as pairings will be emailed on June 5th! You will receive a confirmation email from me within 24 hours if you sign up. IF YOU DON’T GET ONE, send me an email!
*If you’re from somewhere besides the US, Canada or Europe and want to participate, send me an email and I’ll see if we get enough interest this month!

Wednesday, May 30, 2012

Vlog-Race Recap

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Tuesday, May 29, 2012

A workout and a "gluten free" Banana Bread treat

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The workout:
I have been doing crossfit in my home, wanting to see how I would like it and if I would like to take the is my WOD of the day and my arm workout I put together. *Liking the crossfit....the push press was hard and the double unders were harder...they worked me over good...

 And the video demonstration (please excuse the saggy baby belly I have been working on for over a year that it gave me my boys hate that it is hanging around)

 The Recipe:

Gluten Free Banana Bread

by Casey Wetjen
Cook Time: 40-45 minutes or until done
Keywords: bake bread dessert snack
  • Ingredients:
  • 4 eggs
  • 4 or 5 ripe bananas, mashed
  • 6 packets of NuNaturals Stevia
  • 1/2 cup unsweetened applesauce
  • 1 tsp real vanilla extract
  • 1/2 cup of coconut flour
  • 1/2 cup oat flour (old fashioned oats in food processor)
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/3 cup melted coconut oil
Preheat oven to 350.
In a mixing bowl, beat eggs lightly.
Add mashed bananas, stevia, applesauce and vanilla and mix thoroughly
Meanwhile, melt coconut oil on stovetop.
Add the flours,salt, and baking soda to the wet mixture until just moist
Fold in melted coconut oil until it is blended
Divide batter into 2 greased loaf pans
Bake for 45 minutes or until toothpick inserted into middle comes out clean with no batter
Remove from pans after about 10 minutes and cool on wire racks.
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Friday, May 25, 2012

9 years ago yesterday....

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Yes, this post is a day behind...I had every intention of posting but as I have said it before life gets in the way, and time slips away and does the scanner that I needed to download these on to the computer, but better late than never....

May 24, 2003  I married my best friend...I know that sounds cliche' but I really did.  Kyle and I met at college and started out as friends hanging out with other friends...really not thinking much more....and then things just started clicking and we started dating....I won't bore you with the details but we were hooked from that point's like we complete each other's missing half...

I am married to one of the most patient, understanding, knows when to let me win the battles, loving men ever.  He is my calming voice when I get irate at inept waitresses, or stupid drivers, or my son's athletic events....I am going to be that parent....he distracts me when I start to worry about things that really aren't worth worrying about...he helped bring the two most beautiful boys into this world...well I did most of the work but he was right along side me supporting me while I pushed them into this world, he let's me be competitive, which I am to the extreme...and he loves that about me....He has never once stopped me from doing something I love and am passionate about, I said I wanted to be a Yoga Teacher and he said go for it even though it was expensive, Personal Trainer...okay, Pirate on Treasure Island Ship at Vegas....still working on that one....

                             So here we are 9 years later and this is all I have to show for it......
                                                     and I couldn't feel more complete....

Thank you Kyle for being you, loving me, and giving me these two precious gifts........and for the four seasons porch that you will be putting in for me....still no....well it was worth the try...

Wednesday, May 23, 2012


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 Hello again WIAW, sorry I missed ya last week but I kind of had a preschool graduation, planning for my husbands tough mudder weekend trip, and life in general, but no more excuses, I am here, and I am ready to show you what I ate.  I decided to mix it up with week and show you what I ate on Wednesday. I usually do a what I ate this week post so here is my eats in a shorter picture montage....
Linking up with Jenn at PeasandCrayons for another round of WIAW(What I Ate Wednesday)

Breakfast consisted of scrambles egg beaters, 1 peice of Ezekiel Cinnamon Raisin Bread, love that stuff, and a light slather of Maranatha Raw Almond Butter again...luuuurrrrve
Snack is usually always a Larabar pb and chocolate kids and I are addicted to these...

My lunches are mostly salads or whatever is leftover from the night before.  Today was a salad, with strawberries, spinach, romaine, spring mix, mini sweet peppers, avocado, toppped with Athenos Hummus
 Always have to get my Kombucha in weekly...I should buy stock in the stuff...
 And lastly, I have golf league on Wednesday nights so I didn't have a meal but I wanted to showcase my meal from our Tough Mudder weekend...We ate at Whiskey Creek in Mason City....and it was so good...Tilapia with a peach salsa..and sweet potato...

Another hectic week around here preparing for the Memorial Day Race, if you didn't see it, this is why I am running in this race.. Then, the next weekend is my 1/2 marathon!!! Wow, can't believe it is here already...where does the time go...

Do you like Kombucha? What is you favorite flavor or brand?

Tuesday, May 22, 2012

Treadmill/UpperBody circuit

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Wanted to post workout from last night.   Arms were jello which is what i want.   Really focusing on my arms right now. What are your favorite arm exercises?   Have a great day!

Monday, May 21, 2012

A "Tough Mudder" Weekend Recap

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Wow, what a great weekend spent with friends in Minnesota. They weather was great, the food was great, the company was FANTASTIC, and all of our guys made it safely through the ToughMudder obstacle course...

A recap in pictures and words
1. We embark on the roadtrip in our Astro van rental...high class people is how we roll...
2. We stop in Mason City, Iowa for some dinner at Whiskey Creek  DELICIOUS...they set up a table for us on the patio by the fire pit and that is where I enjoyed 3. Tilapia with an orange pineapple salsa....and a sweet potato.....phenomenal...stuffed to the "gills"(get it Tilapia..gills..can't make this up people) 4. The Menu 5.  Our "astrovan" group shot....Thank You Whiskey Creek for great service, phenomenal food, and heavenly strawberry margaritas....

We arrived to Burnsville, MN at around 9 o'clock and met up with the other half of our group, enjoyed some drinks and then called it a night in preparation for the next day...

1. I got in a early morning run and broke in my 2. Merrell Dash Glove Shoes( in love with these even more than my pace shoes) 3. We arrive to Somerset, Wisonsin and get the boys prepared for the race...hydrating with 9. NUUN tablets, love them and so did the guys!  4. and 5. Guys, prerace...6. Girls, pre-race 7.  A little mud love from Rocky and Doc! 10. Girls hiking from obstacle to obstacle....and here are some tips for Tough Mudder personnel...
1. If you are going to make me pay to be a spectator...I expect signs pointing direction for obstacles and a better map, I spent half the time looking for the obstacles....
2. Hydrating the boys with hot cooler water, not cool...I think they would have preferred something a little cooler and refreshing, we don't want dehydration....
Not just my own opinions, the people I was running to find obstacles with, would agree!
11. Post Race supper and drinks....for a job well done...
Sunday we loaded up the "astrovan" again and headed out for the 5 mile road trip back home.  It was a great weekend and the Tough Mudder race looks absolutely fantastic.  The minute they were waiting in line to head out on the course I was kicking myself for not signing up because of is expensive to run this thing and I compromised with my husband that I would do the Warrior Dash instead. Next year, we would like to do the race together which will be fun! 

Loved the adult weekend away but was so happy to see my boys when I got home....those smiling faces happy to see me....priceless...

I will be posting a video of the race in the next couple of days...stay tuned....

Have you done an obstacle course race? I am excited for the Warrior Dash on July 16th.

Wednesday, May 16, 2012

Why I am running on Memorial remembrance...

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 I am running a 10K in my hometown on Memorial Day....our  "Race of Remembrance" and we, my family, have made it a point to run it every year in honor of two events that would forever alter my life, destroy my parents home, send a community reeling from tradgedy, and ultimately unite my hometown to climb out from the shambles, the hurt, and carry on....

May 23, 2008..

My parents were not home, they had decided on whim, to load up the grandparents and come visit us.  When they left our house after a fabulous day with family, the received the call, nothing was left, an EF5 tornado had destroyed our side of town....they called us and we immediately took off for "home" nothing could of prepared us....
Our neighbors house
Our house
Our town
An OK on the door meant everyone was accounted for....still sends chills through me.....
Our street now................................

A year later....................................
June 24, 2009

ESPN E:60 story on it...explains it all...i cannot put into words what I want to say about this....
We all went to the same church, I grew up with Coach Thomas's boys, and every day at school Coach would tell me "i should of been a football player" because of my toughness and will to win...I will never forget that....or him....

These reasons are why my family and I run this race every remember what was lost, to remember how to forgive, and remember how a town came together and overcame tradgedy....

Tuesday, May 15, 2012

Are you a Tough Mudder???

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Things around here super busy this week and weekend, and will continue to be for the summer....I think that with kids you will constantly be busy and I have accepted that.  I love lists so I am making on  for this blog post....

1.  First a weekend recap

Logged my long run on Saturday...9 miles for the DamtoDam 1/2 marathon on June excited...Sunday was Mother's Day, breakfast in bed, mimosas, a handmade necklace, my hair redid,  and family could not get any better and I am so blessed to have these boys in my life...

2. What's to come?

Mudder Nation

A. My husband and 10 other guys are participating in the Tough Mudder this weekend in Minneapolis, and us wives are going to be there to provide oxygen and puke buckets support to them, and participate in a celebratory beverage or two! We are taking a van up so it should be a AWESOME adults weekend and we are so excited. I want to do the Tough Mudder so I will be scoping the situation out...there will be vlogs and pictures, and updates! 

B. Training for my 1/2 marathon which is coming up on June 2nd already, I get butterflies in my belly just thinking about it.  I am in a 10K on Memorial Day weekend so that will get me some competitive running before the big day.

3. Holy Buckets!!!
        My sisters and I....and two of us are pregnant...Can you guess which two of us is pregnant????????????????????

Heck no it isn't me....that is a post coming up later....but it is both of my sisters who are expecting and both within a month of each other!!!HOLY BUCKETS, I am going to be a busy Aunt....

Any #FitFluential Ambassadors going to be at or participating in the Minneapolis Tough Mudder..would love to meet up. 

Speaking of #FitFluential, they are accepting applications to participate at many various levels, you don't have to be a blogger.....check it out.... for Enthusiasts, Influencers, and Ambassadors.

Thursday, May 10, 2012

Roasted Corn Salad

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I have not posted a recipe in awhile....but my meals haven't really been post worthy due to little league, and other schedule conflicts where we just toss stuff together for is a post worthy and tasty recipe for you....I love summer salads....
 Roasted some corn in the oven tonight since the kernels were already off the cob from a supper this past weekend
 Added onions, green peppers, red peppers to the corn after it had cooled a bit
 The "sauce"
You can either combine the Quinoa with it in the bowl or serve on top if you want too, totally your choice...

Roasted Corn Salad

by Casey Wetjen
  • 6 ears of corn
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 red onion, chopped
  • 1 cup chopped fresh cilantro
  • 1/2 cup olive oil
  • 2 tbsps of minced garlic
  • 2 limes, juiced
  • Couple drops of NuNaturals Stevia
  • salt and pepper to taste
  • Directions
  • Place corn on grill or under broiler until roasted to your liking
  • Place corn kernels in bowl. Mix in the red bell pepper, green bell pepper, and red onion.
  • In a blender or food processor, mix the cilantro, olive oil, garlic, lime juice, stevia, salt, and pepper. Blend until smooth, and stir into the corn salad.

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1-30-30 circuit

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No time to chat today, baseball practice and I am single parenting it....but I wanted to post the workout I did this morning.....if you follow me on instagram(and I think you should @cswfityoga) you will see I was pretty sweaty from it...I only had time to do 2 rounds which took about 27 minutes.  Hope you enjoy and let me know how you like it!

Wednesday, May 9, 2012

5x5 Workout

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K-Hubs enjoyed this workout and he was sore the next day so it put him through the paces....I haven't had a chance to do it yet, I am running a lot with my 1/2 training for the DamtoDam. I get my interval workouts in at Bootcamp, but when I need to fit one in, I will be for sure trying this baby! 

Does your husband like to workout, workout with you?

A slim pickins WIAW!

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Wow, apparently my camera was MIA for meal times...but our meal times were pretty chaotic this last is is nice out so we are playing outside as much as we can...blah blah blag..I promise next week will be better.
I am hooking up with the lovely Jenn at PeasandCrayons for WIAW!

Maranatha Raw Almond Butter(my favorite) with some bananas, a quinoa corn salsa for supper(recipe coming later), NaturesPath Maple Sunrise Cereal w/fruit, Coach's Oats w/fruit, and Chobani Champions for the closer....

Later Gators!

Effectively running hills....

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I hate running hills, they literally suck the wind out of me, even though I train hills, and run hills specifically to defeat the hills!!!

So, of course I took to the googlesphere and found some tips and tricks I am going to try out on my next run....

Helpful hints via Runners World
  1. Don't ATTACK the hill which is what I generally do. Maintain your effort level so you don't waste energy and end up out of breath at the top of the hill
  2. As you start uphill, shorten your stride. Don’t try to maintain the pace you were running on the flat.
  3. You are aiming for equal effort going up as well as down, not equal pace. Trying to maintain the pace you were running on the flat will leave you exhausted later in the race or session.
  4. Take ‘baby steps’ if necessary and try to keep the same turnover rhythm that you had on the flat ground.
  5. Your posture should be upright – don’t lean forward or back – your head, shoulders and back should form a straight line over the feet. Keep your feet low to the ground.
  6. If your breathing begins to quicken it means that you’re either going too fast, over-striding or bounding too far off the ground as you run.
  7. Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. Try to maintain the same steady effort and breathing throughout.
  8. In a race, or when you’re training on a undulating course, run through the top of the hill. Don’t crest the hill and immediately slow down or pull back on your effort.
  9. Accelerate gradually into the downhill. 
Most runners make one or two obvious mistakes when running downhill. They either sprint, which causes severe muscle soreness later on, or they’re so hesitant to surrender to gravity that they’re constantly braking, which fatigues the quadriceps muscles. The optimum pace is somewhere in between. Try not to let your feet slap on the ground when you are running downhill. Step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, in which case you need to strengthen them. To help your downhill technique, follow these simple tips:
  • Try to visualize gravity pulling you down the hill.
  • Try to maintain an upright body posture, keeping your torso perpendicular to the horizontal.
  • Keep your feet close to the ground for maximum control, and land lightly.
  • As you increase your pace, emphasize quicker turnover rather than longer strides, though your strides can be slightly longer than normal.
  • The key to efficient downhill running is to stay in control. When you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
  • If you start to run out of control when descending, shorten your stride until you feel you are back in control again.
 This was some great information for me and I hope it is for you too! 

Tuesday, May 8, 2012

Are you in the club?

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Life is so good people, God has blessed me fo' sho....I have two healthy boys, a wonderfully supportive, patient, HOT, husband, and the weather is a warming up...which means baseball time....
          When you gotta go, you gotta go I guess!!!       Fielding the ball, also doing some squats

                          Speaking of good; I was accepted to be a FitFluential Ambassador!

FitFluential is a nationwide network of fitness enthusiasts sharing their journey both online and offline through multiple social media platforms.  "Fitfluential is all about balance. They deliver positive messages of health and wellness, but also promote maintaining a healthy balance. Too often, people view fitness messaging as restrictive and harsh. We showcase how anyone can incorporate habits that will improve their overall health and well-being."

I am so stoked to be a part of this group.  Already these people are amazingly welcoming, supportive, and brilliant. They have so much knowledge...I can only hope to provide as much to them as they have to me already!

Did I say I am so stoked to be a Fitfluential Ambassador, cause I am! Thank You Kelly Olexa and the FitFluential team for this opportunity!

Monday, May 7, 2012

Weekend recap and UA what's beautiful training video

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A weekend pictures....with a few words

It's sprinkler time....
 Momma got her hair did, only not as light as I wanted, so I am going back this week to get my hair redid......
1/2 marathon training for the day.....8 miles and my legs felt fantastic....loving these Merrell Barefoot Shoes
My running partner, but sadly I think she is getting a little too old for the long runs, breaks my heart, she was quite a ways behind me so I would have to slow down and wait for her....Bo(my yellow lab) better get ready to be my wingman.....(I feel safer running with my dogs)

This is what we were doing Saturday and Sunday.....herbs,flowers, garden, and front porch decor...oh my!
Lest not forget garage saling with my sister...scored 0 deals, nada, disappointing

And lastly, I am doing a challenge with UnderArmour and their What's Beautiful campaign.  My challenge for myself was to enter a obstacle course run...which I did...Warrior Dash, July 16th....bring it....anyways, I am submitting a "training" video for climbing the hands are still sore after practicing yesterday...this here is about the 8th try till I finally figured out a method that I was comfortable with.....

Sunday, May 6, 2012

Sweat to Street White Trash style....

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Sweat to Street has been created as a place to link up your favorite outfits of the week as a new Sunday blog feature. The idea is to have some fun and change it up! Each week we encourage you to post one workout outfit and one outfit you wore that isn’t fitness related. 

Sweat to Street Sunday is hosted by:

MCM Mama (Erika)
                                                 Boobs, Barbells, and Broccoli (Tenecia)

Hpefully you'll get a laugh out of this one...we had a 'white trash" theme party to attend and these were our costumes, is it sad that we didn't have to purchase a thing:) 

From Street
Tank top courtesy of Walmart
Shorts, my husbands work pants I cut
Boots, I am a total cowgirl so these babies are mine 
Wig...donated by my friends
Husband...not mine and I have no idea who this weirdo in the picture is with me:)

To Sweat
 Pants Under Armour
Shirt: Under Armour
Shoes: Merrell Barefoot Shoes(love them, here is my review)
Watch Polar FT40 Heart Monitor

Hope you enjoyed! Have a great week everyeone!