Uncategorized

It’s Been A While…

Hey friends! Remember how I mentioned my work-life is bananas right now? Well, things are still crazy and will probably stay crazy for the remainder of the summer. Being busy is a good problem to have, but man… I’m tired.

Enough of my complaining! I thought today would be a great time to share some of my recent workouts. Running is still my #1, but with my hectic schedule, it’s just not happening as much as I would like. Instead, I’ve been trying to incorporate more strength and HIIT to keep my workouts quick and my mind busy. From last Saturday to today, here is my week in workouts.

Saturday, 6/10:

6 mile run that included a 2 mile warm-up, 6x400m sprint with 400m recoveries, and a 1 mile cool-down

Sunday, 6/11:

Rest… Unless cleaning all day counts as a workout? 😉

Monday, 6/12:

-1 minute each of the following planks: Center (high), center (elbow), right, left, center with hip drops, center with knee crunches, reverse

-20 minute AMRAP: 20 kettle-bell swings, 20 push-ups, 40 walking lunges (20 each leg)

-40 box-jumps

Tuesday, 6/13:

-Same plank routine as Monday

-5 RFT: 7 push-ups, 20 jumping lunges (10 each leg), 16 kettle-bell swings

-40 burpees

Wednesday, 6/14:

Rest

Thursday, 6/15:

-3 mile run

-33 squats with 10lb dumbbells

-33 push-ups

-33 burpees

-1 minute plank holds: center, right with 5lb weight in top hand, left with 5lb weight in top hand

Friday, 6/16:

Rest

Saturday, 6/17 (Today):

I am hoping for a solid run after work, but we’ll see what the weather and my energy levels allow.

There you have it! Amidst a 60-ish hour work-week, I was able to get in 4 solid workouts. I don’t normally take 3 rest days, but my body really needed it.

Have a great rest of your weekend!!

wine

• • •

Questions of the day:

-What workouts did you try last week?

-Any other runners out there in a funk with your running lately?

-How do you make sure you get your workouts in during a crazy work-week?

Meals · Uncategorized · Workouts

Life Lately

Hi Guys! Sorry it’s been almost a week since my last post. My work-life has been BANANAS and I’ve had very little time to think, much less put together a decent post.

I hope everyone had a fantastic Global Running Day yesterday! I had plans to run my favorite route and that got totally squashed when I worked until after 6pm and it looked like it might storm by the time I made it home. Womp womp. BUT! I did celebrate by signing up for the Brooks Big Endorsement. Brooks (my favorite running brand) is celebrating all of us average, non-elite runners with an endorsement. All you have to do is register. Click the link above for more information.

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I thought this was funny.

runningmeme

• • •

Here are a few highlights from life lately…

I totally reorganized me kitchen cabinets on Sunday morning. On a whim. Oops.

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We visited the farm I get my CSA from on Sunday afternoon. It was amazing to see the gardens that produce all of the goodness I get in my boxes each week. I could have stayed there all day.

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I did this workout on Monday evening… it was tough! I was a sweaty mess by the end.

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Tuesday evening, I left work in the worst mood and wanted nothing to do with running. I just wanted to go home, lay in bed, and catch up on my shows (thanks, Netflix, for releasing all the good stuff at the SAME TIME). I told myself to do “just 1 easy mile,” and per usual, that 1 easy mile turned into 3, which turned into 6.  Sometimes my runs feel great. My pace feels good, my legs feel weightless, and my energy is high. Most of the time though, my runs are a really hard. I keep looking at my Garmin wondering “what the heck is wrong with me?” because my pace is off, my legs feel like they weigh 1,000lbs each, it’s hot, it’s hilly, it’s just not glamorous…  The thing that always motivates me to get moving is that feeling I know I’ll get about 1 mile into any run. Endorphins. The runner’s high. Whatever you like to call it, it’s real, and it’s the reason I love to run as much as I do. Watching my perspective and attitude change over the course of a few miles is one of the best parts of my day and that feeling will always keep me coming back for more. Now, don’t get me wrong, I’d love it if every run was the amazing kind… but that’s just not real life. 😉

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A couple of this week’s eats:

-Iced coffee with Blue Diamond Almond Coconut Milk (unsweetened) and 1 scoop 22 Days Vanilla Protein. Coffee and breakfast in one! It’s delicious. I could seriously do this every day for breakfast.

-My mom’s Couscous Salad: She just mixes cooked couscous with veggies (tomato, bell pepper, olives, onion, whatever you want) and feta. Delicious and so simple!

-Salads: I’m still hooked on having rotisserie chicken, blueberries, walnuts, avocado, and feta on a bed of greens with my favorite Raspberry Walnut Vinaigrette. I could eat this combo daily.

• • •

I hope everyone has a wonderful weekend! Get out there and run… It’ll be hard, but you won’t be sorry.

Questions

-What eats are you hooked on lately?

-Any motivational running stories to share?

-How did you celebrate Global Running Day? Let me know if you sign up to be #brooksendorsed

 

Meals · Uncategorized

Quick Grab-N-Go Breakfast Ideas

Hello again! It’s Friday, which means we made it through another week. I know a workweek following a vacation is always tough for me. What about you? #needallthecoffee

coffee

Today, I want to share a few of my go-to breakfasts that are quick and easy for hectic morning routines.

I know some people aren’t big on breakfast… but I am not one of them. Breakfast is my favorite meal of the day! I’m usually hungry as soon as I wake up. My stomach will even wake me up on the weekends if I sleep too late. What can I say? I’m just hungry.

I also think breakfast is really important. You just spent 7+ hours sleeping (hopefully), your body needs to hydrate and fuel for the long, busy day ahead.

My schedule can be quite crazy first thing in the morning, so I try to keep things as easy as possible. Here are a few of my go-to’s:

-Cottage Cheese and Fruit: One of my favorite combos is grapes with cottage cheese (berries or apples/cinnamon are also really good). I usually like to combine the cottage cheese and fruit into individual containers ahead of time so I can just grab one out of the fridge and eat while getting ready for work. Super simple, delicious, and healthy.

22 Days Vanilla Protein Powder: I’ve really been liking this protein. Lately, I’ve been tossing 1 scoop into 1 cup of almond milk or water and drinking it in the car on my way to work. It doesn’t get much easier than that.

-Oatmeal: This instant oatmeal is my favorite. Try mashing a banana in with your oats after they’re cooked and adding a spoonful of nut butter. You can really add whatever toppings you want! I like to cook my oatmeal in a mason jar (or mug that will fit in the cup-holder in my car) so I can eat it on the road. Just be careful of water overflow while it’s in the microwave. You have to keep an eye on it. 🙂

-Granola Bars: Some weeks, I do NOT have time to get to the store, let alone prep anything. So, sometimes, I start my day with a granola bar. I like these Kind Bars. They’re not terrible in sugar and they’re pretty wholesome. Bagged granola with almond milk is another good one. Just be careful not to over-serve the granola. It’s easy to do. Like, I have been known to consume a 7 serving bag of granola in 3 days. Oops.

Sweet Potato Banana Bites: If I have a little time to prep on the weekend, I really like making these. The ingredients include 1 cooked sweet potato (skins removed), 1/4 cup nut butter, 2 eggs, one mashed banana, cinnamon, and mini chocolate chips. That’s it! I heat 2-3 (mini muffin size) in the microwave for about 20 seconds and voila… breakfast!

I hope these ideas are helpful!

If you have any of your own go-to’s, please leave them in the comments!

• • •

Here are a few pictures from our life lately…

A nightly occurrence. Covered in cats.

buddyandbridge

He’s my person.

beach

CSA season is upon us! My lunches and dinners will consist mostly of veggies from now until October. So thankful for Crady’s Farm… they hook me up with all the good stuff!

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This week got me like…

romaine calm

Have a great weekend, friends!

Uncategorized

Memorial Weekend in Port Saint Joe

First off, I hope everyone had a wonderful Memorial Weekend! A huge THANK YOU goes out to all of those who have fought and continue to fight for our freedom. We are thankful for all that you do, every day.

American flag

On Thursday night, we left for Port Saint Joe, located in the Florida Panhandle. Let me tell you a little bit about this amazing little beach town…

port st joe

My mom has been vacationing in Port Saint Joe for years because her high school bestie, Kathy, and her husband, Joe, own the cutest beach cottage there. Shortly after Jimmy and I got engaged (almost two years ago), Kathy and Joe offered to let Jimmy and I use their beach house for our honeymoon. We obviously took them up on their offer and have completely fallen in love with the place. Not to mention, Kathy and Joe are the most amazing hosts… visiting them is always a treat!

For this trip, my mom traveled down with us. Kathy, Joe, my mom (Becky), Jimmy, and I had the best few days together. I’m so happy we were able to spend some time at our favorite beach.

• • •

On Thursday evening, we loaded up mom’s car and got on the road (Jimmy and I like driving at night to avoid traffic). It’s a nine-hour drive, but totally worth it. We finally arrived at about 5am and Kathy and Joe met us at the front door with mimosas! They recently finished up a ton of renovations to the beach house, so they wanted to give us the grand tour. It looked awesome!

The picture below is of us cruising down the road, dinner in hand.

inthecar

Friday morning, I got in 6.5 hot, humid, sweaty miles before we spent all day on the beach. Bravo to those who run in Florida heat and humidity on a regular basis… it was tough for me!

I saw this little turtle guy on my run. Cutie!

turtle

Friday evening, everyone watched the sunset together on the beach and we enjoyed a home cooked meal of steamed shrimp, grilled grouper, salad, and couscous. And my mom’s homemade salsa… SO GOOD! I’ll get her to share the recipe sometime.

Saturday morning, Joe decided to take us out on his boat to do some fishing. I’m not much of a fisherman, so I was a little worried it was going to be a boring experience. WRONG! I had so much fun! We started off in the bay (Port Saint Joe is located on St. Joseph Bay) and ended up catching four Blacktip Shark, a couple of which were three feet long. Those things are STRONG… and so beautiful! The boys let me reel two of them in and it was quite the workout. After a while, we decided to head up the Intercostal for a change of scenery. There, we caught a few red fish and some catfish. Not quite as exciting as the shark catching, but those little guys were biting away! Around 4pm, we decided to pack it up and head home. Joe was the best guide! We really enjoyed fishing with him.

Saturday evening, we watched sunset on the beach again and ordered takeout from the BEST restaurant in Port Saint Joe, Provisions. This place is amazing. I had the Mediterranean Chop Chop Salad with grilled chicken. After dinner, we headed down to Lookout Lounge, mom and Kathy’s favorite bar in the area. The bar had a band playing outside on the patio and karaoke going on inside. We had a fun time with plenty of laughs! The pictures were taken before we left the house, the only time I fixed my hair the entire trip. PS… most of the pictures posted were taken by Joe. He’s an amazing photographer!

Sunday morning, Kathy and I drove to a bike path in Port Saint Joe so she could walk and I could run. I walked with her for a while and then started my run. Out of about 4.5 miles, I think I ran 3.

When we got back, Jimmy and I geared up for some paddle boarding! I mentioned that I was interested in giving the sport a try, so Joe rented some boards for us. I don’t know if you can tell but, Jimmy and I were totally spoiled on this vacation thanks to mom, Kathy, and Joe.

Paddle boarding is way harder than it looks. It’s a pretty serious full-body workout! The water was probably too choppy for much success, but we attempted it anyway. After about 30 minutes, we decided that, given the wind and current, it would be easier to tag-team one board, which made things much easier for a while. We both even stood up a few times! After about two hours, we came in and sat on the beach to wait for the water to calm down a little. It never did, so we just packed up and headed back to the house.

Sunday evening, we did the normal sunset thing and headed back in for another home cooked meal. Turkey burgers (beef for the boys) on the grill with berry salad and roasted sweet potato fries. Another winner!

Sunset

Monday morning, I got up for my last 6.5 mile run of the trip. When I get back to the house, Jimmy and I packed up, loaded the car, and said our goodbyes. My mom is staying a little while longer and renting a car to get back to NC… we did not leave her there, although I’m sure she wouldn’t have minded.

We had the best time with great food, fun, sun, and the best company! We’re already trying to work out the dates of our next visit.

Questions of the day:

-What did you do over the holiday weekend?

-Ever tried paddle boarding? What did you think?

-Do you love eating out or home cooked meals when you’re on vacation?

-Do you exercise on vacation?

Uncategorized · Workouts

A Workout To Try & Some Random Notes

I hope you’re having a wonderful week so far. It’s ALMOST Friday. We got this!

Friday

Thanks for taking time to read my first post. This blogging thing is kind of scary (putting yourself out there and all), but I’ve received so much positive feedback!

I didn’t include any actual home gym photos in my first post, so here are a few. It’s pretty friggin’ awesome. Jimmy did a great job!

•    •    •

HIIT type workouts are some of my favorites because they’re down and dirty, quick and efficient. You get a good workout in without having to carve out an hour of your day. The workout below is one that I completed on Tuesday evening. All it requires is 15 minutes and a little space to move around, making it perfect for those with crazy schedules.

HIIT Workout 5-23-17

What I did:

I started with a 5-minute warm up. I would normally jog for a few minutes, but it was raining. Instead, I did some jumping jacks, squats, lunges, and stretching. The workout itself took a little over 15 minutes to complete 3 rounds. When I was done, I did some weighted, one-legged squats (into sitting position on the box… I’m working up to the real thing) and plank holds (1 minute in the middle and 1 minute on each side, holding a 5 lb dumbbell at the top with my free arm). Start to finish, I was in they gym for 30 minutes. So fast. So efficient.

Give the workout a try and let me know what you think!

•    •    •

Same random side-notes…

Has anyone tried the new CLIF Nut Butter Filled Bars?? A-friggin-mazing. I tried the Chocolate Peanut Butter kind and am loving them.

I just started using a plant-based protein called 22 Days, recommended by my sister… I’m really liking it so far! I actually like the taste, which is a first for me in the protein powder department. Maybe I’ll do a review once I’ve been using it for a little while.

Jimmy and I will be heading back to our honeymoon beach for the weekend and we’re so excited to get away! I’ll definitely do a recap of our trip once we get back.

 

Questions of the day:

-What is your favorite health food or supplement right now?

-Any plans for the holiday weekend?

Uncategorized

My First Post!

Hi everyone! Welcome to Miles by Katie. For my VERY FIRST post, I’d like to take some time to really introduce myself and give you the down-low on some things I’ve been loving lately.

I am Katie Foley. I’m 27 years old, living in the mountains of North Carolina. I currently work full-time for my father in-law as an office manager/design consultant for our family business. We design, produce, and install custom closet systems and other home storage solutions (think home office, kitchen pantry, garage cabinetry, Murphy beds, etc.). My husband, Jimmy, also works for the business. He produces all the cabinetry we design as well as manages the production facility. We’ve been together since January 2012 and tied the knot in October 2016.

Katie and Jimmy 2

If you’ve visited the About page, you know that we’re slightly obsessed with our cats, Buddy, Boris, and Bridget. We have THREE… Yes, we’re crazy. And I always like to make sure everyone knows that Jimmy came home with the third, not me. We also love working on projects at our house. Jimmy is super handy and has gotten really good at executing all the crazy things I think up. He recently turned our single car garage into a home gym! Bonus… all the equipment was purchased via Facebook or Craigslist. We did NOT spend a fortune on this project and it’s so nice!

I am a not an expert in the fields of fitness and nutrition (I’ve never formally studied either), but I have developed a passion for both. I love easy, healthy recipes, running, meal prep, and all things associated. I also love wine, ice cream, cookies, pizza, and lying in bed, binge watching Game of Thrones. It’s all about balance. Recently, I trained for and completed my first full marathon. Post marathon, I’ve had a tough time getting back into the swing of things, so I created this blog to keep myself accountable. If I happen to inspire others to become healthier, happier versions of themselves along the way, that’ll be a win in my book!

On that note, here are 5 things I’m loving lately:

-Hot lemon water… first thing in the morning and right before bed. I generally drink a lot of water throughout the day, but starting and ending my day with this helps me feel super hydrated. I just use the Keurig (with no k-cup inside) and keep pre-sliced lemon on hand. Easy and refreshing.

-All the summer running! I’m still adjusting to the heat, but I have been loving this running weather. I know come September, I’ll be ready for cooler weather, but for now, I’m loving all the sun and sweat at my favorite parks around town.

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-Bolthouse Farms Cilantro Avocado Yogurt Dressing. It is SO good! I’ve been buying this for several weeks now and I’m pretty sure I won’t ever get tired of it. Only 40 calories and 1g of sugar per serving. You can’t beat it!

-My go-to dinner combo. I have been loving a roasted sweet potato and sautéed kale egg scramble for dinner lately. I just sauté the kale, add the eggs when the kale is almost done, add pre-roasted sweet potato in with the kale and eggs to heat through, and add a little feta at the end. Sometimes I get fancy and do the eggs over-medium instead of scrambled. It’s delicious, packed with good nutrients, and easy clean up… only one skillet.

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-Our box! I’ve been talking to Jimmy about wanting a box for box-jumping in our home gym. Last week he showed up after work with just that. He got the dimension information off the Rouge Fitness website and made it out of plywood. I’ve been box-jumping up a storm. This quickie workout is a good one. Just do dumbbell Thrusters if you don’t have a barbell.

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9 Thrusters, 2 Box Jumps

8 Thrusters, 3 Box Jumps

7 Thrusters, 4 Box Jumps

6 Thrusters, 5 Box Jumps

5 Thrusters, 6 Box Jumps

4 Thrusters, 7 Box Jumps

3, Thrusters, 8 Box Jumps

2 Thrusters, 9 Box Jumps

1 Thruster, 10 Box Jumps

 

I hope you liked what you read and plan to stop back by for more. I plan to post a few times per week once I build up some topics. Let me know what you thought about this post, topics you are interested in hearing about, and more. I would love to hear from you! Email me at milesbykatie@gmail.com.

Also, please leave your answers in the comments!

-Do you have any pets?

  • Just the three kitties.

-What is your favorite form of exercise?

  • Running! And HIIT type workouts.

-Anything you’ve been loving lately?