Hey! Shae! Where ya’ been?!

Where have I been?

Busy driving past this house…

house hunting

…dreaming about moving in…

house hunting

…and sorta wishing this was my furniture.

I promise I will be back in full swing with a bunch of Pinterest projects I’ll need to try in MY NEW HOUSE!

And just to give you an update: Busy at work means I am OUT OF SHAPE. I ran this morning. I belly danced this afternoon. I just ate a slice of cold pizza.

Sigh.

xoShae

Crock Pot Pulled Pork

Another crock pot recipe to beat the summer heat!

Crock Pot BBQ Pulled Pork

Ingredients

  • 3 lb. pork shoulder, bone out
  • 1 15 oz. can beef broth
  • 1 bottle of your favorite BBQ sauce
  • Salt and pepper

Directions
Trim the fat from the pork shoulder, if necessary. Salt and pepper on all sides. Place the pork shoulder in the crock pot, and then pour in the can of beef broth.

Cook on LOW 8-10 hours.

In the last hour, pull the pork apart with two forks and add your bottle of BBQ sauce (I used Sweet Baby Ray’s Honey BBQ Sauce).

Serve on toasted wheat buns with your favorite side. (Corn on the cob? Yeah. That happened in my house!)

Preparing for a race

One of my goals this year is to run in a real race. I plan to run the 5K in the Prairie Fire Marathon in October.

However, if I get good enough, and I will get good enough, I might run the half marathon!

In order to prepare for my race, I have to time my miles.

I haven’t timed my mile in years.

Why?

I do not need to know how slow I am. That’s why.

But I have to face the numbers if I want to do well in my race, especially if I want to pace myself properly.

How-To Time Your Mile
Runner’s World’s One Magic Mile recommends that a runner should time his or her mile every one to three weeks to track progress and set realistic goals.

First, warm up by jogging for 10 minutes, and then doing four 100-meter accelerations. The first time I did an acceleration was at Shocker Fitness with Ashley. Oh, I miss her. And I miss the Shocker Fitness crew.

After the warm up, time your mile and your normal running pace.

Take the first lap easy to reserve energy for the finish. On the track at the YMCA, I will have to take the first four laps easy, which equals one lap on a regular track.

Your timed mile can be used to predict your pace for your 5K race and for long runs.

Timing my mile and preparing for my race means I have to get off the treadmill and get out of the park and hit the track.

The track at WSU where I worked out with Shocker Fitness is usually closed to the public so I will have to find a different track. The track at the YMCA is much smaller than a regular track and a mile is approximately 11 laps, which is fine…

But I prefer four laps with long straightaways and big curves. Runner’s World provided a Beginner’s Guide for track training, and I love the advice: stride on the straightaways and jog around the curves.

Maybe I can find a local high school who will let me use the track at night!

To hot to cook? Crock Pot.

Summer is HOT!

And, in our house, it is even hotter.

Our old house does not allow air to flow freely from room to room. Most of our windows do not open because they were painted shut years ago or the old ropes have broken. We do not have central air, and our poor window units just cannot cool the square footage that is our house.

So it gets really, really, uncomfortably hot.

And when I am really, really, uncomfortably hot, I do not want to heat my oven or fire up my stove.

Most nights I am content to eat a bowl of cold cereal.

However, bowls of cold cereal do not a dinner make.

My solution: Crock Pot.

To beat the heat, I loaded my crock pot full a beef and vegetables and made dinner!

skinnyshae’s Beef Stew
Ingredients

  • 1 lb. beef for stewing (cut into 1″ pieces)
  • 1 lb. red potatoes, chopped
  • 3 carrots, sliced
  • 2 onions, sliced
  •  1 15 oz. can of diced tomatoes, no salt added
  • 2 tsp. thyme
  • 2 tsp. rosemary
  • 1 tsp. sage
  • 1 tsp. all-purpose flour
  • 1 tsp. olive oil
  • 1 tsp. salt
  • 2 tsp. pepper
  • 1 32 oz. carton beef broth, low sodium
  • 1 cup strong brewed coffee

Direction
Add the flour, olive oil and 1 tsp. of the pepper to the beef. Toss together in a bowl and set aside.

Chop up your vegetables and toss them in the crock pot. Add 1 tsp. each of the rosemary, thyme and sage. Put the beef on top of the vegetables. Pour in the beef broth and coffee over top of the beef and vegetables. Sprinkle on the remaining spices, and then cover with the canned tomatoes.

Cover and cook on LOW for 9 hours. Do not cook on HIGH. That’s just silly!

But if you must cook on high, it should be good to go in four hours or so.

Hello, hot summer…

Hello, cool kitchen…

And hello, beef stew…

Beef stew made in the crock pot

The great protein debate

My step-father was a body builder…

Well, he was not a professional body builder, but he did lift weights regularly, and he had big muscles.

So he was a body builder.

An entire corner of our kitchen counter was dedicated to protein powder and creatine.

I do not lift weights regularly. I do not have big muscles. I do not consume nearly as much protein as my step-father did.

According to the United States Department of Agriculture, a person should consume 0.36 grams per pound of body weight. I weigh 135 pounds. My recommended daily allowance of protein is 48 grams, which is spot on considering an adult woman should consume about 46 grams of protein a day.

I probably do not eat as much protein as I should, and I should eat more protein if I want to lose weight.

According to Livestrong, the University of Illinois designed a weight-loss program in which one group ate the RDA protein and another group ate two times the RDA recommended amount. The group who ate more protein lost more weight over the course of the program.

Another study feature in the Livestrong article said people who ate more protein showed better health, in general.

Protein provides the body with more energy, helps the body burn calories better and longer and builds muscles.

However, I am concerned that if I consume too much protein and do not use it to the best of my ability, it will turn in to fat!

As I said, I do not lift weights regularly, and I do not think my body weight lifting done in yoga is considered heavy lifting.

At least I hope not…

How much protein do you eat?

What do you think? Should I eat my RDA of protein or should I bulk up the intake and attempt to lose weight?

Review: Victoria’s Secret No-Show Thong Underwear

Note: Today is the first day I will review a pair of underwear without feeling shameful.

I wear VSX-Victoria’s Secret Sport yoga pants to yoga, and I wear Women’s Active Compression Shorts by Old Navy when I run.

Both yoga pants and compression shorts are fitted, which is good because excess clothing, such as with basketball shorts, gets in my way when I work out. However, fitted pants and shorts do not go well with most types of underwear.

I have been searching for a pair of underwear I can comfortably wear with my yoga pants and compression shorts. A pair that doesn’t bunch up or slide around when I’m stretching or running. A pair that is not super expensive.

Enter Victoria’s Secret No-Show Thong Underwear.

I purchased four pairs of the no-show thong underwear at Victoria’s Secret in Kansas City. We have a Victoria’s Secret in Wichita, but when you’re spending the weekend in the Plaza, you are more inclined to spend money on frivolous things.

Like underwear.

Turns out these underwear were not frivolous!

During Power Yoga and when I run and walk, I feel like I am not wearing underwear! The underwear doesn’t bunch up, and it doesn’t move around under by yoga pants and compression shorts.

I can work out in them comfortably!

If I were to recommend the perfect pair of underwear for working out, I would recommend these.

Get your Panty Raid on girls!

The perfect running partner

…is not my dog.

Power Yoga was canceled this morning for a fitness expo so, to get in my daily fitness, I took my dog for a run/walk to the park.

German Shepherd Dog

We walked the four or five blocks to the park. I wanted to start with walking to test my allergies. I didn’t do too badly! Breathed fine, nose was a little stuffy and sneezy, but I wasn’t nearly as bad off as I was the first time running outside.

I waited in the field next to the park for my dog to “get busy.” “Get busy” is his order to go potty. He begrudgingly did so, and then we took off.

We sprinted through the park, up and down the slopes and across the sidewalks.

My dog does not stay with me when he runs. He wants to run ahead of me because he thinks he’s faster than I am.

So we had to have a race…

…he won.

Jerk.

I was pooped! We jogged back home and sprinted the final block so he could get good and worn out.

My precious dog is the reason I can never live in a carpeted house. His drool drops covered my kitchen and hall floors. I had to lay a towel down.

Do you run with your dog? Is he/she faster than you, too?