Healthy Eating Resource

pexel.com | original Cassey’s Clean Eating Chart

pexel.com | original Cassey’s Clean Eating Chart

When I head to the market or prepare my daily lunches, it can be daunting to find a variety of food to create a great meal when trying to eat healthy. I have to tell you, I refuse to buy a lunch every day or pack a frozen meal. I am always skeptical about what’s going into my food, my body and who’s preparing it. Also, when checking out other meal plans, it’s always the same basic protein, carb and vegetable…you know…chicken, brown rice and maybe green beans? It can get boring.

Well, here is a list that I have adopted and keep in my phone when heading to the market and trying different foods. I update this chart yearly and send it to all my friends and potential clients. Please note, I am not a certified nutritionist or a doctor, these are only suggestions and I highly recommend that you check with a professional nutritionist / dietitian / doctor before diving into this chart. You may have an allergy, cholesterol or sugar level issue that can be easily triggered by one or two food choices.

This chart is only a resource. It’s also a great way to mix and match your carbs, proteins, fruits and vegetables to make eating fun! It has been a huge help for me and I love sharing good stuff. Feel free to save the photo, keep it on your phone and share with others.

This chart is originally from Cassey’s Clean Eating Grocery List.

Posted on July 23, 2019 and filed under Fitness Tip, Food, Health, Wellness.

Old Shoes vs New Shoes

Look at these beat up old shoes. Its time for me to wear my new ones but I’m not ready. These sneakers are like wearing your favorite pair of beat up undies (you know you’ve have a pair!). These shoes have been all over San Diego, Vegas, LA, Texas, Arizona and Missouri...just to name a few. It’s time to upgrade and make a change. Sometimes that’s the hardest thing to do but it’s necessary to grow, prosper and mature. Don’t be forced out of your old shoes with an injury, change them up and start making new moves. Huh...am I talking about running or about life? You decide. 😉

Posted on July 20, 2019 .

SDIT - San Diego International Triathlon (KOZ events)

WHAT A GREAT DAY FOR A RELAY

TEAM WORK MAKES THE DREAM WORK

The San Diego International Triathlon was a success! I ran the women’s triathlon-relay with my good friends Ondrya (swimmer) and Denise (biker). We won the women’s division and came in 2nd overall. The weather was perfect for this event and my run felt amazing! Once I saw the results, I am pumped for our next race! The distance for the SDIT event went like this…

Sprint Triathlon 1/2K Swim - 20K Bike - 6K Run

International Triathlon 1K Swim - 30K Bike -10K Run

International RELAY Triathlon 1K Swim - 30K Bike - 10K Run (Teams of 2 or 3 people)

International Aquabike 1K Swim - 30K Bike

International Aquathlon 1K Swim - 10K Run

There is definitely something for everyone! The temperature was around 65 degrees and the finish line was a big fat party! There were vendors, a beer + wine garden all with a live band. Fun times! What’s great about KOZ events, you get to know a lot cool people and it’s good to see them competing, cheering and dancing at the end of their race.

For our relay, each one of us had a goal. Ondrya hit her goal between 16-18 minute swim, give or take a few seconds. Denise was a beast on the bike, clocking a speed of 20 mph! The course was a bit hilly (one major hill and a few rolling hills at the loop). Then came the 10K run…Oi!

I started out at a nice pace and once I got comfortable, I picked up the pace and maintained. I wanted to run a 7 minute mile, not having done any speed work in God know’s how long, but realistically guess I would run an 8 minute mile. WELL…it was even BETTER THAN THAT…I ran a 7:29 min/mile pace! Yeah, baby! This old Mama is HaPpY!

My next race is in July and I can NOT wait! As far as training, I took Monday off and will slowly get back in the gym and on the road by Tuesday. I really needed this weekend. With June Gloom in full effect, it’s been hard to be excited about training. Now that I know where I’m at with it all…I am ready to compete.

The Solana Beach Sprint Triathlon is coming July 28th. This is a perfect event for beginners and seasoned athletes. It’s a pretty flat course and there are a lot of events to chose from. Swim buddies are available from the San Diego Tri Club and the event is compact, easy to navigate, for newcomers.

If you have any questions, email me seenicrun@gmail.com. I have all the information you will need. I hope to see you at the next event!

HAPPY SWIMMING, BIKING and RUNNING!

San Diego International Triathlon | KOZ Events | San Diego Tri Club | San Diego Triathlon Series

Celebrating Women of Color in Sports

Recognizing Women of Color on the Track

This past weekend, I had the privilege of attending the 2019 NCAA Track and Field meet in Austin, TX, thanks to my daughter who qualified in the 800 meter run. The best of the best, division 1 athletes, competed for a NCAA title. The men competed on days 1 and day 3, while the women competed on days 2 and 4.

On Saturday night, the meet couldn’t be anymore perfect. The heat from earlier in the day slowly cooled down and the competition heated up. As a former collegiate runner, it was really nice to be in the stands and not on the field. While waiting for the 800 meters to start, I was watching the triple jumpers. I was amazed at their strength, focus and drive. These young ladies were confident and jumping their hearts out! Let me tell you, the strength of a woman is an amazing thing to watch.

It wasn’t until the final few jumps and the women’s 100 meter dash that I started to focus on the spectrum of black women participating in every event. It sent chills, good chills, up and down my spine. So many different hairstyles, complexions, heights, shapes and everything in between, we were there…breaking records and making track and field history! Yes, I had a #blackgirlmagic spiritual moment and it was amazing! I was so proud.

I honestly can not think of any other sport that creates that kind of emotion in me. Yes, there is Serena Williams, Dominique Dawes and Ginger Howard and so many others, but there is something about having an arena filled with black, smart, athletic and dominating young women. Track and field embodies all of that.

I love being a woman and I am extremely proud to be a black woman, a black mother. There are definitely frustrations that come along with it but you learn, “teach”, re-adjust and move on.

My daughter? She made it to the finals and came in second overall. She got her NCAA trophy and represented women and women of color, along with her competitors extremely well. I couldn’t ask for a better day! If you are a woman of color in sports or any profession, I applaud you and I will be in the stands cheering for you. There’s a lot to be done, so keep moving forward, ladies!

Serena Williams | Dominique Dawes and Ginger Howard | NCAA Track and Field

The most disrespected person in America is the black woman. The most unprotected person in America is the black woman. The most neglected person in America is the black woman.” Malcolm X 1962

JUNE 5TH GLOBAL RUNNING DAY

Happy Global Running Day! I spent Global Running Day in hot-a$$ Vegas. So, you know my run was an early one. I don’t enjoy Vegas but when I’m there, I do love running along the strip before the city gets busy with tourists. Running past Caesar’s Palace, New York-New York and even Luxor makes me laugh. I don’t know why, I laugh every time. Anyway, I put in close to 4 miles and met a few other runners along the way. I even chatted and waved to a Mizzou alumni…a much older alumni. Yeah, I said it. Anyway, I hope you put in AT least get a mile of running or something close to it! #HappyRunning

Posted on June 6, 2019 .