Avocado

Apartment Gym Tour

Woohoo it’s finally Friday! Three big reasons I’m happy today:

  1. I have no major plans this weekend besides an 8 mile run and some much needed relaxation.
  2. I got an email yesterday and it looks like things are going to work out with me working for Weight Watchers!! I still need to figure out a schedule and make sure there’s a meeting I can “own” and commit to every week, but assuming my availability works out with the open meetings, I got the job!! Exciting stuff.
  3. I ordered Beth’s Journey business cards! My friend Sydney designed them for me, and you can see them here. It makes me feel legit!

Good stuff!

Last night, I was having a lot trouble getting motivated to go to the gym. It was one of those nights where I just wasn’t feeling it. Since I skipped Wednesday night’s workout, I really needed to get a 4 mile run in so I’d be in good shape for running 8 this weekend. My main strategy in getting myself ready to workout even if I don’t feel like it is to change into my gym clothes immediately when I get home so I have less of an excuse.

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Then I remembered I’ve been wanting to give you guys a tour of my apartment gym since I work out in there almost every time I work out lately, and that was the final push to get me out the door.

I’m lucky that my apartment gym is pretty nice. There are three separate areas – one side with the cardio and weight machines, one side with free weights and a weight station, and a separate room with some spinning bikes and a good amount of room to stretch in and do ab work.

For cardio, there are 3 treadmills which have been recently been replaced so they’re in really good shape (and they sync with my Polar HRM so I can see my heart rate the whole time!)

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There are also 2 ellipticals and 4 bikes, so 9 cardio machines in total.

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On the opposite side of the same room, there are six weighed machines. Lat pulldown, row, shoulder press, chest press, one for your calves (can’t recall the name!) and one for your quads.

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On the other side of this room, there’s an area with more weights.

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I like this part a lot because there’s a mirror I can stand in front of when I’m doing free weights, plus its pretty open so you don’t feel as crowded as you do in the area with weight machines.

The last part of the gym I got a really crappy picture of because people were in there and I didn’t want to skeeve them out.

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This is a separate room with these 3 spin bikes, a few ab machines, and the other side of the room that you can’t see is just open space with some mats and stability balls for stretching/floor work.

The best part about the gym besides the fact that it has a lot of equipment to choose from, is that its on the penthouse level of my building, overlooking the airport. The treadmills face directly out the window towards the airport, so when I’m running I can watch planes take off and land. I love that.

I left the gym feeling a lot better than I felt before I went…

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Creepy, yes, but also happy I got in a good workout. Smile

I pounded out 4 miles in 38:36, and felt really good once I got past the first 2 miles. I ended up running the last 2 miles at a 9:22 pace (6.4mph) and it felt surprisingly good. I really think the speed work is starting to pay off!

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I finished the active part of my night with an awesome bowl of rice and beans.

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With black beans that will change your life, cilantro rice, some oven roasted tomatoes that Wil brought home, 1/4 of an avocado, plus some chopped cilantro. So fresh and so delicious.

What’s something making you happy today? Where do you do most of your workouts? How far do you have to travel from your house to get there? I’m really lucky that I only have to go up a few floors in an elevator, or else just outside if the weather is nicer and I’m going out for a run or bike ride.

Limo Ride

Happy Friday afternoon! Just a few more hours and it’ll be the weekend. Woohoo! I had a banana (1.5pts) for a snack this morning because I got hungry around 11:30am… that’s what I get when I eat lunch at home instead of at work!

Lunch was a remake of Tuesday’s salad, in a wrap form with a few tweaks.

  • 1 flatout wrap (1 pt)
  • 1/2 cup black beans (1 pt)
  • 1/2 cup corn (1 pt)
  • 2 cups mixed greens (0 pts)
  • 1/4 tiny avocado (1 pt)
  • salsa (0)

On the side, I had the same as yesterday…

Tomatoes, Baby Carrots, and RF Cheddar Cheese (1 pt). I seriously love this combo.  The cheese makes eating the veggies so much better. Who am I kidding? Cheese makes everything better.

So if you follow me on twitter, (@bethsjourneytt) you might have seen that I got a ride to the airport in a limo on Monday when i was coming back from OKC. This limo, to be exact.

Here’s Kelly and I, one of my friends/coworkers.

And Kelly, Kobi, and I.

Even though the hotel name was on the side of the limo, it still felt pretty snazzy to be taken to the airport in it!

Have you ever been in a limo? When/where/what’s the story?

Not Alone After All

Can you believe it’s already Wednesday afternoon?? Crazy. I usually feel like the week drags by after a conference since I work all weekend, but not today! I almost forgot how long my oats hold me over when I add a little protein powder. I was full until after 1pm, so over 4 hours, without a snack! Love it.

Lunch was sometime you’ve seen before, and so, so good.

This monstroncity of a salad had:

  • 2 cups greens (romaine + radicchio)  (0 pts)
  • Grape tomatoes (0 pts)
  • 1/2 cup corn (1 pt)
  • 1/2 cup black beans (1 pt)
  • 1 oz RF Cheddar (1 pt)
  • 1/4 very small avocado (1 pt)
  • 1 serving baked tostitos (2 pts)
  • 2 lime wedges (0 pts)

It was AWESOME. Loaded with tons of veggies and protein, this salad had only 6 pts and was really fun to eat and delicious. I tasted it at first and it was a little bland, and then I remembered the lime wedges. Once I squeezed those over the salad, it really popped and made a huge difference in flavor!

What low cal additions do you like to make to food that add a ton of flavor? I love lemon and lime, vinegar (rice wine, balsamic, white, apple cider), garlic, and fresh herbs!

So time for another highlight from my trip to OKC. On Thursday night (the night my computer died), I had dinner by myself at this cute little restaurant called Nonna’s. It was probably the best meal of my whole trip, and I got to sit outside on the roof top. The weather outside was perfect and I brought along a book and really enjoyed my whole meal. Sometimes its nice to be by yourself and just relax and enjoy being alone! I ended up getting a Strawberry Salad which had candied pecans, sliced radishes, FRIED goat cheese, strawberries, and spinach.

It was divine. It came with a black pepper balsamic which I got on the side and used sparingly. For my main course, I got an appetizer that was a mango, avocado, and crab stack.

It was awesome! The crab was actually crab remoulade, and I would have preferred if it was just lump crab, but this is definitely something I want to recreate at home. It was really tasty and pretty to look at. Plus, the flavors went together sooo well.

My waitress gave me a basket of bread with the salad, and I had one piece and then pushed the bread bowl to the side of my table so I wouldn’t eat anymore. After I finished my salad, I started reading while I waited for my main course, and the guy at the table next to me started saying something. I looked up to see this

Birds! I was so glad to have my camera handy and the jumped into my bread bowl and started eating the rolls.

How funny is that!? I didn’t end up having dinner alone after all!

Unchargeable

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Ugh. My laptop died last night while I had it plugged in and only then did I realize my charger was not working. It was sad because I had an awesome meal on the roof at a nice restaurant followed by self serve fro yo and took lots of great pics. I loaded them onto my computer and selected delete from device after uploading just befote it died. So this really puts a wrench in my blogging plans for the weekend but ill try to blog from my phone as much as I can because I want to keep you guys posted on how I’m doing with being on track during my business trip.

After the course yesterday I went to the gym again and did arm weights. They only have free weights so I did biceps triceps pushups and some other random things with a weighted ball. I need to learn to do more stuff without instruction or machines. After that I did 40 minutes of intervals on the elliptical, alternating between incline of 4 with 1 resistance and incline of 10 with 8 resistance every 2 minutes. I did 5 minutes cool down for a total of 4.35 miles and 552 calories according to the machine. (I know the calorie count is off but I still like to look at it).

After the workout And shower I went to Nonna’s, a cute restaurant in Bricktown. I got a salad to start which was awesome! It had fried goat cheese on it along with strawberries and sliced radishes but I’m sure you can guess which the star ingredient was for me. For my main course I ordered an appetizer which was out of this world. It had avocado, mango and crab and was stacked Napoleon style in a cylindrical shape. It Wish topped with microgreens for garnish and was served with crostini. Oh my was it good! Avocado plus mango plus crab!? Match made in heaven. I must recreate this at home. I also had a glass of Viogner (white wine) with my meal which was perfect. I actually got to sit upstairs on the outdoor patio and it was a beautiful night so it was a gray experience. I left with a smile on my face.

After dinner I wandered around Bricktown a bit more and went to a frozen yogurt place that just opened over the weekend. It was super cute inside and had 16 flavors from peanut butter to pomegranate to cheesecake to pineapple. There were also toms of toppings and since it was self serve it was fun to put a little bit of everything I wanted on there (and not pay a dollar for each topping!) I ended up being boring and getting original tart flavor, but I topped it with raspberries, kiwi, mochi, and organic granola. It was awesome! I definitely plan to return again before I leave okc.

I just had an early night reading a book (side note – I have not turned on my TV once since I’ve been here!). This morning I went to the breakasr buffet at the hotel and it was really good! They had an omelet to order station, tons of fruit, hot dishes, oatmeal that looked a little funky, bagels and lox, plus cereal and milk. I ended up going with an eggwhite omelet with all the veggies they had – mushrooms, onions, tomatoes and spinach. I asked them to use as little oil as possible and also found out it was a mix of olive and calls oils, so quite healthy. I also loaded my plate up with fruit – pineapple, strawberries and melon, plus had a small cup of skim milk. It was delicious and I feel a lot less cranky than I did yesterday!

Busy day again today but ill be back.

Make me jealous – what are your plans for the weekend? Ill be having a blast working 14+ hour days…

Picnic!

Today ended up being such an awesome day! I didn’t come back for lunch because I didn’t really eat lunch today. Breakfast was so late and then I grazed over some of the leftover pastries until they were gone… so much for my tips on being good at potlucks/office meals!! 😉 It was soooo hot outside today and sunny, so we decided to take an afternoon trip to Starbucks and I got a Grande Caramel Light Frappucino… first one of the season!

I never get these, but saw it on the menu and it just spoke to me. So good and really good against the hot weather!

After I got out of work, I came home and changed into my bike clothes to go meet my friends Amber and Meredith for a picnic in DC! I really wanted to get a workout in, so I decided to bike into DC rather than metro or drive, and ended up getting in 11 miles there and back! I had a banana before my ride because I was getting pretty hungry, and the ride itself went really well. Today’s round trip stats:

Distance: 11.00 miles

Duration: 54:25

Avg. Speed: 12.1 mph

Avg. Pace: 4:56 min/mile

Calories: 554

I was happy with these stats because about 2 miles was biking through DC so there was a lot of stopping at lights, dodging cars, going slow, etc. The parts on the trail were quicker, and then in the city slower, so I was pleased with the average pace and total distance I did.

The picnic itself was so fun! We walked over to a grassy area near the Potomac and set out a sheet to sit on and set out all the food.

I brought the Flat-Out Wraps, pretzels, tomato, and arugula, and Amber and Meredith picked up all the rest of the veggies (avocado, red bell pepper, sugar snap peas, sprouts, and carrots), crumbled goat cheese, hummus, and some wine! We all made wraps with the veggies, cheese, and hummus. Here was mine:

It had arugula on the bottom, tomato, avocado, hummus, and goat cheese. I rolled it up and then had some pretzels, sugar snap peas, and red bell peppers on the side.

Delicious! It felt so nice to have a healthy picnic with lots of veggies and snacks. The wine spritzers didn’t hurt, either! We had such a nice time with the three of us.

That’s Amber, Yours Truly, and Meredith. The three of us were college orientation roommates (so long ago!!) and now we all still hang out 8 years later.

Are most of your current friends from high school, college, post college, or another source (work etc)? I have a handful of friends I’m still in touch with from high school, but most of my closest friends are from college. I do have a few close friends I’ve met through work too but the majority are from GW! 🙂

Surprises! (And a New Winner)

Happy Friday afternoon! Today has been an awesome day for a few reasons.

First, it’s amazing outside. Mid 80’s, sunny, and not at all humid. Awesome.

Second, I had a fabulous lunch but did a really bad job photographing it.

This mega salad had:

  • Tons of farmer’s market spinach
  • 1/2 cup wheat berries
  • 1/2 cup corn kernels
  • 1/2 cup black beans
  • 1/2 an avocado
  • 1/4 cup shredded cheddar

Look at all those toppings!

The fail part of this was that I had some Baked Tortilla Chips that I forgot to take a picture of (1 serving) and made an awesome dressing to go with the salad. I mixed together salsa + greek yogurt and drizzled it all over. It wasn’t very pretty (the color of the dressing), but it tasted great. This salad was awesome, huge, and so filling. I couldn’t even finish it all and that rarely, if ever, happens to me.

Third, my boyfriend surprised me at work with flowers!

And some veggies from a new Farmer’s Market that just opened in DC!

He know’s me pretty well, eh?

He brought microgreens, red and white radishes, black bok choy, and two bunches of kale!

Good job!! 🙂

And to follow up on the post from this morning, here are the answers to which wins for each, diet or exercise.

1.) Lose Weight – Diet – As research makes clear, trimming calories from your diet is the most direct route to a smaller size. It’s much easier to cut 500 calories from your diet every day than it is to go to the gym and burn 500 calories. Both diet and exercise are essential for keeping weight off, however.

2.) Boost Energy – Exercise – Exercise causes the brain to pour out invigorating neurotransmitters like dopamine and norepinephrine. People who train consistently report surges in energy.

3.) Reduce Risk of Heart Disease – Diet – Omega-3 fatty acids from oily fish lower hear disease risk by up to 64 percent. Working out does strengthen your cardiovascular system, though.

4.) Prevent Diabetes – Exercise – Achieving a healthy weight through diet and exercise is the biggest defense against diabetes, but exercise has a slight edge. Active muscles gobble up glucose from the blood for fuel, which helps keep blood-sugar levels stable.

5.) Prevent Cancer – Both – Eating a mostly plant-based diet and exercising regularly remain the gold standard for warding off cancer. The more consistently you workout, the greater the protection.

6.) Improve Mood – Exercise A 20-minute session can perk up your mood for up to 12 hours! It may also be as effective as mediacation for treating depression in some people. And exercise can lead to changes in the brain that strengthen your resolve against stress.

What do you guys think? To me it seems like each thing has an element of both exercise and diet, but its good to know that making healthy lifestyle choices can make a huge difference in your overall health. I found this information pretty interesting!

And the NEW KIND BAR Giveaway Winner is… #18, April, who said:

“I’m already a subscriber and have never tried KIND before! The Almond and Coconut sounds delish!”

Congrats April!! Please send me your shipping info to bethklein at gmail dot com and I’ll have the KIND Bar people get you out those bars to try.

Whew this post ended up being longer than expected, hope your Friday is going great too!!

20 Miles!

I am already back in DC and just got back from my longest bikeride ever! It’s been a goooood day.

I ended up falling asleep fast and hard last night and it felt so good. I woke up without an alarm around 8 am and hung out with my sister and her husband for a bit while we drank some coffee. Then they made me delicious breakfast before I got on the road.

2 farm fresh scrambled eggs, 2 slices of tomato, 1/4 an avocado, and 1 piece of whole wheat toast. It was simple, yet delicious. I ended up spreading the avocado on the toast and it was awesome. I love how colorful this plate is! I ended up getting on the road around 10am which was awesome because I made it home in no time. I literally hit no traffic and made it around 12:30 which included a stop for gas. I’m so glad we celebrated last night so I didn’t get caught in Mother’s Day Brunch traffic… that always makes me cranky!

After I got home, I unpacked quickly and then decided to go for a bikeride. It’s a gorgeous, sunny, and cool day here in DC – perfect weather for a ride. I set out not quite sure how far I would go, and I was feeling so good that I decided to do 20 miles! It was my longest ride to date, and besides my butt being pretty sore, I feel great now too. I went on the Mount Vernon Trail towards Alexandria, and I usually get sort of turned around because the trail isn’t marked well during certain parts, but I had an idea of where to go and asked a few riders for directions, and then figured it out. I went 10 miles towards Mount Vernon (which was 4 miles further) and then turned around and came back. Soon I want to do the full ride of 28 miles (14 each way) but I didn’t want to push it since 16 was the furthest I’d gone before today. It is only a little hilly in parts but it was a nice, challenging ride.

Today’s stats:

– Distance: 20.13 miles

– Duration: 1hr35min3sec

– Avg. Pace: 4:43min/mi

– Avg. Speed: 12.7mph

– Calories Burned: 1172

Overall, a great ride! I brought these Gu Chomps with me:

And I ate 5 of them on the ride (115 calories worth). I didn’t like these AT ALL. They are chewy but kind of stick to your teeth and the flavor just tasted gross. I’m pissed at myself because I bought 5 packages of these because they were having a special at a race expo but I’d never tried them before! Maybe the other flavors will be better, but I much prefer the Sports Beans which actually taste like candy.

As soon as I got home, I was craving a smoothie, so I made an interesting combo.

Into the blender went:

  • 1.5 cups light soy milk
  • 1 frozen banana
  • 15 frozen cherries
  • 1 tbsp cocoa powder
  • 1 tbsp chia seeds
  • 1/2 scoop protein powder
  • 3 cups baby kale (end of the bag)

Now this smoothie had a lot of potential… minus the kale. When I put spinach into smoothies, I can barely tell its there because it doesn’t really affect the taste or texture. Not so with the kale… It was baby kale so it’s a lot more tender than regular kale, but it didn’t blend up nearly as well as the spinach does so I could taste it and felt “chunks” of it (ew) in the smoothie. I think if I had put spinach in there instead it would have been a winning combo. I didn’t let it go to waste but I don’t think I’ll be using kale in my green smoothies anymore!

I’m off to shower and relax a bit. Hope Sunday is treating you well!

Poached Eggs with Avocado? Yes, Please!

Hey! This week is seriously flying by.. I feel like I say that every week but this time I really mean it! I’m going to make this pretty quick because, and I know I say this every night lately, I am TIRED and want to really make an effort to get to bed early. Check up on me tomorrow to hold me to it. 🙂

I did Bikram after work today and it was HARD. There weren’t too many people there even though this class is usually busy, but I’m guessing that’s because they were out celebrating Cinco de Mayo. For some reason today, I felt like I could barely breath! After the first few standing postures I had to sit down for a little bit – it was strange because I took yesterday off and it wasn’t humid at all today. I am going to take tomorrow off too and go for a nice long bikeride because I still haven’t tried my new seat even though its installed. I’ll go back to Bikram on Friday, which concludes my week pass, then I’m going to take a bit of time off from it because its expensive and I’ve really been neglecting biking, running, and weight training. Also, it is such a huge time commitment with the workout itself plus getting there early and showering after, so I’m looking forward to having a little more free time most evenings.

After my lunch, I ran out and got some gummy bears because I wanted them. Good reason, right? 🙂

Afternoon snacks included an apple

And a Chobani 2% Strawberry Banana

I am loving the 2% flavors recently. I think they taste great, are a little thicker than the 0%, and really stick with me longer.

When I got home, I was REALLY hungry, so I wanted to make something fast. I quickly decided on eggs, my favorite quick meal.

This is two poached eggs, served over 1/2 a medium sized avocado, with two slices of toasted whole wheat potato bread. Poaching can seem intimidating – i know it did for me before I learned the right way, but its really so quick, easy, and its great that you don’t have to add any butter or oil to cook them in.  Jenna did a post on it here, but my method is a little less precise. I usually do it in a pan, as long as its deep enough for the water to cover the eggs, and the three secrets to poaching perfect eggs are:

1.) Add vinegar to the poaching water

2.) Bring the water to a boil and then down to a simmer before putting the eggs in

3.) Crack the eggs in a dish and then pour into the water, don’t crack them directly into the water

I leave it for about 3-4 minutes and don’t cover it, and then use a slotted spoon to remove them from the pan. They turned out exactly how I like them, with the yolk oozing all over once I broke it.

Mmmm. This was exactly what I wanted and was in my belly 15 minutes after I came up with the idea. 🙂

Night!