Friday Fitness Motivation

Tomorrow morning is Friday, woo! It seems the big motivational day is Monday, but not so much for me. I’m usually very motivated at the beginning of the week to set myself up for a great week. But when Friday rolls around, I’m so happy it’s the weekend and tired from the week, ย that’s when I need my motivation. I’m actually very excited for my run tomorrow, which I wasn’t planning to do but I feel really good and the weather is going to be great, so I’m doing it! But just incase anyone out there is feeling tired from their week and ready to throw in the towel, here’s some fitness motivation for your Friday!


This is my main motto: DO SOMETHING! Doing anything is better than doing nothing! So get out there and move!

IMG_06001. Just do it

2. You’re doing more than the person at home sitting on the couch, no matter how you move.

3. Exercise releases more than just sweat. Let your frustrations out!

4. Run. Walk. Hike. Dance. Move!

It’s finally Friday and spring is really getting to be in the air. Get outside, enjoy yourself, move around, and then go have fun! Your mood will be lifted and you’ll feel great. What better way to enjoy the weekend? ๐Ÿ™‚


Strength Training Tips and The Move to Look Good All Over!

After my 10k, I switched up my training plan to get fit and ready for summer. I now do running 4 days a week (Tues. Thurs. Sat. & Sun.), strength training 3 days a week (Mon. Wed. Fri.), and HIIT training 2 days a week (Mon. Wed. or Fri.-pick 2 for HIIT and 1 for walking).

I was reading on SELF, thanks to the Drop 10 Challenge, about strength training tips and here are 2 that I noted:

  1. To make your workout effective and burn the most calories at rest, it is best to eat carbs AND protein 20 minutes BEFORE your workout. Your pre-workout snack should be about 75% carbs and 25% protein. This can lead you to burn 9% more calories at rest.ย 
  2. Practice balancing moves, like Warrior II and Warrior III, twice a week in addition to toning for more effective results. I do balancing moves every single day in my stretching and include balancing moves in my strength training routine.

Strength training is really important because you need to strengthen your muscles in addition to burning fat. This enables you to build strength in strong muscles and a leaner physique. When your cardio burns fat and you start shedding pounds, you’ll have strong, toned muscle to show off! The two (cardio and strength training) balance each other out to give you a healthy, beautiful, and strong body.

I also like to do HIIT workouts on my strength training days because I’m a cardio junkie. I need cardio to feel good. My heart needs to be pumping for me to feel good about my workout, but I can’t run every single day because of my knees. HIIT workouts are great because they get your heart pumping, burn fat, and activate your muscles. HIIT workouts can be done outside or on the treadmill by alternating your speeds (jogging and sprinting) or you can probably find one online. I do the HIIT the Beach workout from my Beach Babe DVD by Tone It Up!ย (Here’s a Booty Bonus from Tone It Up!). Often times, I make up my own HIIT sequence.


I love these girls and this workout so much. This DVD has 7 workouts on it, including a Long and Lean stretching routine that I do every day. The workouts sculpt, blast calories, and stretch you out. It is really an all-in-one DVD. And it’s only $30. The girls also have tons of Youtube videos and print outs (like the one above), so you can do their workouts for free! Check ’em out ๐Ÿ™‚ You’ll also learn some great moves that you can incorporate into a sequence of your own. It’s fun to get creative and mix things up.

But just incase you ever find yourself standing around aimlessly at the gym wondering what to do, this one move will certainly put an end to that!ย From SELF…the move that makes you look good all over!


This move is pretty much an ultra burpee. And burpees are serious. They’re also known as squat-thrusts. No matter what you call it, this move is serious! This is a move that gets your heart rate up, blasts calories, and activates various muscle groups. So if you’re ever in a bind, tight for time, or don’t know what move to do, this move or your standard burpee is a great go-to!

*Runners — incorporate strength training into your weekly workouts and see your running improve!

Just get up and get movin’ ๐Ÿ™‚

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Ladies, want to learn more about the specific strength training benefits for women? Check out this article by my blogging friend, Lindsay Dahl, to learn more!

Today’s Eats: Coconut Oatmeal, Avocado Protein Shake, and Egg Scramble

I’ve had a delicious day today, so far! I bought unsweetened coconut flakes this weekend and couldn’t wait to use them. Therefore, this morning I made coconut oatmeal!photo-004

I made my oatmeal with water, but used a little less than usual. I cook my oatmeal in the microwave because I don’t have good enough pots to do it on the stove, which is what I prefer to do. Anyway, I used water and cooked my oats for about a minute and a half. When it was done, I added 2 tablespoons of coconut flakes and about 3/4 cups of almond milk then reheated it for another 30 seconds. I topped it off with a sprinkle of stevia and was done! Paired with a banana and a cup of coffee, this made one delicious breakfast! The coconut and almond milk combination was delicious and tropical ๐Ÿ™‚

I went on a 6 mile run at noon and had a protein shake after my cool down stretching. I have been dying to try avocado in my smoothie or protein shake and finally did it today!

photoI made this with 1 cup of unsweetened almond coconut milk, 1 cup of almond milk, 1 scoop of 100% chocolate whey protein, 2 tablespoons of ground flaxseed, and 1/2 an avocado. I paired the shake with an apple and it served as my lunch. The avocado added creaminess to the shake and not so much taste, which worked out really well because I was able to taste my almond coconut milk and the chocolate protein verses avocado. So it was a delicious success!

After my class I needed a mid-afternoon snack, so I whipped up an egg white scramble with spring mix lettuce and seasonings. I also snacked on a few small black olives (I used to hate them but now I love them!).ย photo-002

I didn’t eat all these olives! I picked a few out and kept track as I ate them. This was a great light meal/snack. It was light but so tastey and nutritious ๐Ÿ™‚

High Protein Meals: Protein Pancakes and Bison Steak

Almost two weeks ago I made protein pancakes for breakfast, and I forgot to post it! I adapted the recipe from Tone It Up and their Perfect Fit Pancakesย (a great find!).ย I love their perfect fit protein but only purchased a sample pack a few weeks back, so I had to use whey protein for this recipe.IMG_0623

I added a touch more of almond milk and a whole banana and mine were very moist, but I enjoyed them. Next time I’d stick to the 2 tbs of almond milk and 1/2 banana.


  • 1/4 cup Egg Whites
  • 1 scoop Protein (I used chocolate 100% whey protein)
  • 2 tbs Almond Milk
  • 1 tsp Cinnamon
  • 1 tbs Ground Flaxseed
  • *After above ingredients are mixed, add 1/2 mashed Banana
  • Optional: handful of frozen berries, nuts, or chocolate chips

Cook as you would an ordinary pancake and enjoy! This makes about 2-3 large pancakes.

Bison Steak!IMG_0724

Tonight for dinner I had Bison steak over organic spring greens and 1/2 an avocado. It was so delicious! I drizzled on a bit of salad dressing as well, so you can dress it how you like. Bison is low in fat and loaded with protein. My cut was 180 calories and had 37 grams of protein! Wow! I wish it was summer so I could have cooked it on a grill, but it still came out good! I cooked mine in a pan with oil.

A Full Day’s Meals: Breakfast, Lunch, and Dinner


Chris and I made dinner last night! We made chicken and mushrooms, stuffed tomatoes, brown rice, and spinach. It was so good and super easy too.ย photo

For the chicken and mushrooms, I used this recipe from Taste of Home. I just searched around for a recipe on google until I found one that I liked. The brown rice was cooked as directed on the package, the spinach was sauteed in extra virgin olive oil and pesto from a local market on low heat, and the stuffed tomatoes were simply gutted and filled with a few ounces of white sharp cheddar cheese and pesto. I usually do a little spoonful of pesto, the cheese, and a bit more pesto on top. You can get creative with your tomatoes. You can mix the insides with the pesto and put it all in, layered with the cheese, add some seasonings, whatever you feel like doing! I really like the pesto and cheese, so I didn’t want to stuff more into the tomatoes.ย photo

Saute the spinach until it’s dark and wilted. Adding the pesto to the spinach was delicious, I highly recommend it. The chicken and mushrooms bake as directed in the recipe, and the tomatoes bake at 350 for at least 15-20 minutes. I didn’t time my tomatoes, I just kept an eye on them and waited for the cheese to melt and the skin to start peeling.


For breakfast this morning I had a cup of Kashi Go Lean Crunch with Unsweetened Almond Milk and a cup of blueberries/strawberriesphoto



For lunch I had a cup of three bean salad from the same market we bought our ingredients for dinner last night. Everything is homemade and so fresh! It’s great to take advantage of local

I love three bean salad! I’ve made my own before and it is so easy! You can find the recipe in my older posts (my recipes). You can also google recipes and search around until you find one you like. I like using olive oil, apple cider vinegar, pinto beans, black beans, garbanzo beans, chopped onions, and chopped bell peppers. The recipes are really to get oil and vinegar measurements. Aside from that, you mix everything in a bowl and let it chill for at least an hour. I love tossing three bean salad into a real salad full of greens and other veggies. It’s a great way to get some protein in your salad and the oil and vinegar add great flavor so you can use little or no dressing. You can also have a small cup as a side to another dish. There are so many options.ย I paired this with a small banana and a few Stacy’s baked multigrain Pita chips.

Always remember you can make your food what you want it to be. Learn, explore, and get creative! ๐Ÿ™‚

Letting Loose

Let loose yesterday, the day after my race, and indulged on a very lazy day. I ate light today and ended with some light eggplant parm and red wine ๐Ÿ™‚ So that was a slight indulgence. But it was homemade, with little cheese and panko instead of breadcrumbs! The Tone It Up girls are doing a Drop 10 series (drop 10 pounds in 5 weeks) with SELF magazine, and I just signed up! You can go to or for more information if you’re interested! It’s free and you get tons of great info! Excited to start tomorrow! Time to get ready for Spring because before you know it Summer will be here. Starting fresh tomorrow with a run, some toning, and stretching ๐Ÿ™‚ Ready to feel good