Take one whole chicken and make an delicious tortilla soup and chicken broth for later! All in less than an hour.Read More
How is it humanly possible to have so many ideas at once and try to execute on all of them? I’m literally over joyed at getting all of these ideas on paper and rolling and haven’t felt this on fire ever.
NOTE TO SELF: Don’t forget about other important elements of life (ie: my relationship, my health, my fitness, my sanity, my family).
Feeling exhausted but SO energized.
Friday, October 5th 2 0 1 8
Holy smokes! With all that is going on in the world today it is amazing to live in a place like Teton Valley and be able to appreciate our world (before it goes to shit).
While many people scoff that the commute from Victor,ID to Jackson,WY over Teton Pass I am grateful to have those 30-40 minutes of me time. Unfortunately NPR has just brought sever frustration into my life recently with the Brett Kavanaugh scandal and lucky for you the timelapse below has no sound.
A good friend of mine reached out last week and asked for tips on "cleaning up" her eating. Oh fun! Where should I start, I thought!
With so many clean eating options, vegan, intermittent fasting, vegetarian, paleo, whole-30, plant-paradox, keto, etc etc it can be daunting to find your grove. What will work for you, like... NOW?
Below are 5 things you can start doing as soon as right now to help relieve the sluggishness, the bloat and the over all blah that we sometimes get from not paying enough attention to what we put into our bodies.
1. When you MAKE dinner tonight, double the recipe.
Eating out for every meal is great when your low on time and FUN to treat yourself, but let it be just that, a treat. Restaurant food is filled with butter, salt and who knows what else. You also have no idea where your products were sourced from, organic? Probably not. So, do yourself a favor and when you make dinner tonight double the recipe so you'll have left overs to bring for lunch or eat for dinner again in a few days. If you are like me and get sick of eating the same thing over and over again several times in a week, freeze a portion and eat it again in a few weeks.
2. Nix Alcohol.
I know, I know - it's summer and beer and white wine (or rose, duh) is so refreshing! But reach for a La Croix instead. One of the biggest reasons we eat like shit and don't make time for exercise is that we are too busy. So, how do you have time for alcohol? Or a HANG OVER!? Ya don't! I'm not strict on this, I love a cool glass of wine or a refreshing beer occasionally but I'm much more productive and way less of a total snatch when I don't have a hangover... so go ahead order that double soda water and be proud of it. (Oh, and watch that extra cash stack on in your bank account... that doesn't suck either).
3. Listen, observe (and more likely than not, smell) your body after you eat.
People do elimination diets and get testing for allergies, but we don't always have the patience or resources for those options. I've found that paying attention to the ingredients I just ate and how my body reacts to them can tell you a lot. EXAMPLE: Just ate a spinach salad, lots of raw veggies and a simple salad dressing (no dairy). About 15 minutes later, I get some stomach cramps and about 30 minutes later I start to pass some interesting gas. OBSERVATION: I've learned that my body doesn't love raw vegetables. WHAT? Vegetables are suppose to be good for you! With the current state of many of our microbiomes, raw vegetables can be rough to digest (no roughage pun intended). I try to cook them as often as I can and if I can't (or don't want to) I'll pop a digestive enzyme or activated charcoal to help with the stomach cramps.
4. Follow some new foodies on social media.
We all do it, scroll scroll scroll. Add a few new inspirations to your followers list and get some fun new recipe ideas. Some of my favorites are:
5. Buyout the spice aisle.
SO many really simple (and healthy) quick meals are asian or indian foods that require anywhere from 3-15 different spices. FILL up your spice drawer so you are ALWAYS prepared to rough together a quick stir-fry or curry. It's always quick, easy and super delicious. Below is a list of spices I recommend keeping stocked at all times.
- chile pepper
- red pepper flake
- garam masala
- lemongrass stalks (I buy a bunch and freeze them)
- kaffir lime leaves (I freeze them)
After spending three days feeling like a MAC truck had run me over, I jumped back on the wagon. Needless to say even shorts runs were victorious this week.
What this week was suppose to look like:
1. REST. Stretch / Foam Roll / Core Strength
2. 45-min run [zone 1/2]
3. 80 min run: 20-30 min w/u, 30 min climb with 10x: 2 minutes hard [zone4] & 60 sec recovery [zone1]
4. 50min run [zone 1/2] + glute strength
5. REST. Stretch / Foam Roll / X-train
6. 2.5 hour hilly run: 30-40 min w/u, 3x 10 min [zone3/4] 6 min rest
7. 1.5 hr easy hike/run [zone 1-2]
What this week actually looked like:
Easy does it - 20 min [zone 2ish] :: Will I throw up?
60 min [zone 3/4ish] :: Friday after a long ass week of work/being sick and motivation was lowwww. This made me snap out of it.
30 min [zone 3/4ish] :: After a full day of working on our house renovation that last thing I wanted to do was strap on my sneaks at 7pm and get out for a run. Managed to anyway and felt so much better after.
1. Still a little sick
2. Snowed all week.
3. No trails to run on - who knows where I can find a hill up in this joint?
I am very conscious to always call these items intentions in an attempt to stray from them being an end all, be all. Life is life and we can't always accomplish all we set out to do because, after all, they told us to dream big! So, these are intentions, things I am mindful of, hopeful to accomplish, but will never feel down on myself for not quite getting there.
Q1 just like that - poooooof, gone!
A quarter of the year has already come and gone and I feel like I am mentally still doing "New Year planning," for what my intentions are for 2018. It's amazing how fast the time can go.
The beginning of April marks a few things,
- We've basically made it through winter and spring is (hopefully) right around the corner.
- The end of the first quarter of the year and
- A great moment to stop and assesses this year thus far.
My list is always long and daunting when it comes to personal items I want to focus on, goals and intentions but so far so steady. Re-reading my yearly goals regularly has helped.
-Spent 10 minutes a day decluttering. As simple as making the bed in the morning, putting away the clean dishes in the morning and making sure clothes get tidied into their spot at the end of the day.
-Meditate often. I haven't stayed up with this and need to jump back on the wagon. Subscribing to the calm app now.
-Less Drinking & More Hydrating. Crushing this! I have hardly been drinking alcohol and being much more aware of my water consumption.
-Sleep More. A to-bed before 10pm rule has allowed me to maintain consistent 8 hours of sleep a night with several puppy potty breaks as mild interruptions.
-Business & Personal Development. If you know me you know that I'm an idea person and have always wanted to have my own business. I'm working on it... and lots of personal development (EI training, managerial training) along the way!
-Daily Time Outside. Even if it's walking to the post office from my office or a dog walk, fresh airs solves so many problems!
In addition to setting yearly intentions I am mindly every month, and even every week, to set intentions and have tasks I would like to focus on.
April always has brought me a feeling of relief. I can rest easy knowing that the cold, dark months are behind us and we have warmth coming our way.
-Rejuvenate the Morning Routine. This is time to appreciate yourself, care for yourself and start your day off positive. Take time to drink a glass of water, wash your face with warm welcoming water, mediate and stretch.
-Write More. So many thoughts, put them on paper!
-Take a Breath. Eager to please and a progress tracker. Breathe, remember what's important to you and move forward calm and collected.
-Spend less time concerned with the world. And more time focusing on your intentions! This means stop scrolling and comparing, stop wishing you were them and be who you want to be!
-GO OUTSIDE AND RUN! After all I am training for a 50k!
What this week's training intention was:
Day 1: REST | Strength/Core
Day 2: 45 minute run [zone 1/2]
Day 3: 60 minute run [60 minutes to include: 1:30 zone 3/4, 1:00 zone 1/2 x10]
Day 4: 45 minute run [zone 1/2]
Day 5: REST | Strenth/Core
Day 6: 2 hour run [zone 1/2]
Day 7: 75 minute FLAT run [to include: 4x 3:00 zone 4, 3:00 recovery]
What really happened:
Day 1: Hip/Glute Activation Circuit [I found this one and am loving it] Side Note: last year I sprained both my ankled due to a lack of... I'm not sure. But my PT associated it with my glute weakness, so this is killer!
Day 2: 45 minutes, averaging 10:52/mi [Average HR of 150bpm, suppose to be below 140 bpm]
Day 3: Got to the bike path in town where I planned to run and realized I had everything except a sports bra. Got dressed and ran for 25 minutes anyway. Let those boobies fly! #nobranoproblem
The rest of the week was a total wash! My parents came to town, we went skiing, to the hot springs, did the elk refuge slay ride and then I got the norovirus!
It would be easy to beat myself up that I couldn't even follow my training plan for a week, but that doesn't sound productive or like good karma for the 10 remaining weeks, so instead I'm okay with having been a little light this week (and honestly probably most weeks). Afterall, I'll just be glad I'm not doing this completely off the couch!
10 Weeks to Go!
Nothing like dreaming of your next surf trip in January.
Winter can be harsh and sometimes something as simple as a refreshing smoothie can really transport you to the beach. This is one of my favs with lots of good energy boosting herbs and hydrating greens! Throw all the ingredients below in your blender and shake that shit up!
1 tblspn Psyllium
10 Drops Nutribiotic GSE (Grapefruit Seed Extract)
1 tblspn Gaia Maca Powder
Juice of 1/2 a lime or lemon
1 handful of cilantro (stems on)
5-7 leaves of mint (stems on)
3-5 leaves of basil (stems on)
4 organic romaine leaves
4 oz coconut milk
4 oz water
1 tblspn coconut butter
4-5 ice cubes
Why these ingredients?
Maca is an amazing caffeine free, plant-based, performance enhancer. And is used to help promote energy and support a healthy libido (who doesn't love that?).
Grapefruit seed extract has antibacterial, antiviral, antimicrobial and antifungal properties, and help fights yeast in the body. It can also benefit those who suffer from IBS feel comfort in their stomach.
Psyllium husk is a prebiotic, which means is a non-digestible compound that helps nourish your good gut bacteria so that they can thrive. This is crucial in maintaining good gut health!
It always starts like this. It's more than 6 months away and I'm feeling really motivated sitting on the couch in my college sweatpants. I'm the midst of my slobbery somehow I think I'm going to get my act together and create a routine, or I guess people call it a training regimen. Next thing you know I've entered my credit card information and hit submit. "Non-refundable," goes unnoticed in the small print and there you have it, I'm running a 50k (or two) off the couch.
It's not unthinkable, I'm fit, lazy but fit. And I do actually like running. I also really like chicken pot pie and laying on the floor in the corner of my living room where the sun creeps in.. but those things aren't that helpful.
Regardless, it's now 12 weeks out and I have it in my mind I'm going to train. I've downloaded a training plan from Mountain Project and have put weekly goals into my trendy passion planner. So here goes nothing, I'll either be super prepared or just wing it.
Follow along as I try my hardest at #makingtime.
As the days get shorter and the air cools off it's harder and harder to get outside to fit in exercise. I use to be a huge gym rat (see photo below) and would prefer going to the gym and grunting through an hour of weights than going on a long outdoor adventure.
Those times have changed but now behind a desk for 8 hours a day it's harder to find the time for outdoor adventures everyday–especially as winter approaches.
Looking for a quick and easy ass kicker no matter your fitness level? Try this:
- Weighted Medicine Ball (I used a 10lb ball, use whatever you feel comfortable with)
- Small 16 inch box or step
- 10-25lb weight (I used a 10kg weight)
10 minutes of cardio
Strength: 4 Rounds
12x lunges while holding weight overhead with straight arms
12x air squats
Endurance: 5 Rounds
30 Sec Wall Ball (With Medicine ball)
30 sec tuck hold
30 sec touch-jump-touch
30 sec tuck hold
30 sec hippity-hop
30 sec tuck hold
60 sec rest
A puffy and a shell wrapped into one.Read More
I find it disgustingly interesting to inspect the skin that is peeling off my nose in sheets from frost bite. (It was -28 for three days in a row last week in Jackson Hole).
No one can undervalue you unless you let them. Sticking up for yourself is always the right answer.
Going will always make you feel better, just go outside.
Tacos are still delicious in 2017.
If only I could figure out how to win the lottery.Read More
Because being cold sucks.Read More
It's all fun and games until you red line your fear guage.Read More
Last night I was lying in my corpse pose—AKA almost asleep in a room full of semi-strangers—at my favorite restorative yoga class and I found myself running through an amazing canopy of fall foliage. It looked exactly like the setting of the marathon I ran three weeks ago in Park City. As the instructor played a variety of tibetan singing bowls, the vibrations felt familiar.
"Holy shit, am I meditating? Is this it? Have I found my third dimension?"
I have a hard time focusing. I don't think that it is ADD or anything like that, just a product of our current culture of multi-tasking. Thus, meditating has never been easy for me, but this got me going.
The marathon I ran a few weeks back was my first. I had never run more than 22-ish miles at once and I wouldn't say I exactly followed a training plan. The goal was to finish and to maybe do so without crying or having the worst of times.
The morning of the race I woke up to rain and reports of 12+ inch snow drifts toward the summit of Park City.
"Well this will be interesting."
Instead of turning to my normal state of stress-the-fuck-out Monica, I somehow brushed it off and decided I was going to just "go for a run and check out the scenery."
During the race I managed to keep running a solid 90% of the time, make friends, jump off a mountain bike dirt jump, loudly make airplane noises as I banked turns and laugh hysterically several times.
I passed racers taking photos with their iPhones stating, "We want everyone to see how miserable this race was." I had no idea what they were talking about, I was having the best time.
Until my "aha" moment while laying on the floor covered in essential oil and on the verge of mouth breathing, I couldn't explain why I enjoyed the five and a half hours I spent in my own head during that race.
It seems clear now, I was just meditating.
If you live in Jackson, WY and are looking for a time and space to spend some time in your head I highly recommend attending the Medicine Wheel Wellness Restorative Yoga Touch class on Monday nights 6:45-7:45.
I've been lying to all of you. I can't speak for the rest of the world out there but, I'm bursting at the seams and I just can't keep lying. Everyday I post, tweet and touch you, whoever you are, with my images and words and I can't keep lying to you.
I'm lying about my glamorous life here in the mountains. Most days I'm hulled up in the extra bedroom of the house I rent, slamming away on this keyboard, squinting at my computer screen and becoming weaker, less in shape and paler.
I'm lying that I reach the top of mountains with a smile on my face. Most of the adventures require some serious suffering, a whole lot of nerves and a shitload of self-talk to over come my paralyzing fear. I cry on 99% of these days. I cry because I'm scared, because I'm hungry and thirsty, because my knees ache, because I've been standing on the side of this damn mountain for over 6 hours and I just want a damn cheeseburger and a beer. Yes, I cry. (I am so sorry Brady).
I'm lying that one day I am galavanting in the mountains and the next I am sitting in the line-up somewhere on the coast. In my 27 years I have, twice, made last minute extensive travel plans that bring me from one amazing place to another. I live in the mountains, I try to go to the ocean as much as physically possible, but I'm poor as shit and travel ain't cheap.
I'm lying that my relationship is gold, that we just climb mountains together, go on exotic beach vacations and romp around in the snow like two love birds. It looks beautiful in photos; gazing into each others eyes, laughing on the beach and smiling in a warm embrace at the top of a snowy mountain. But, I am only human. I am hopeful that our relationship is gold but I am mostly trying to be brave because I'm afraid that it's not. We argue. We disagree. We are human.
I'm lying that I even know how to surf. Had I not started dating Brady three years ago I would have never gone on a surf trip, I would have never tried (drowned) as hard as I did to learn and I would still be here daydreaming about how cool it would be to know how to surf. I can barely duck dive a shortboard and a successful day is making it out to the lineup.
I'm lying that I am confident and put together. I still have no idea who I am. I constantly wonder what I was put on this earth for, where my place is here and what I need to maintain a state of happiness.
I've been lying that I am in full support of female partners. I mostly adventure with a (very specific) male partner and tend to stay away from female partners. Maybe it's trust issues, maybe it's group dynamics and maybe I'm to blame.
I find myself stagnant at the kitchen table just scrolling through strangers pictures and being jealous. Thinking I should be doing more, getting out more, getting more done everyday. But isn't it all just a lie? We're all so "busy," but, are we? We waste so much energy and happiness dwelling on what we aren't doing and what they are doing but what are we trying to prove?
I'm not hating. I will continue to post daily about something I may or may not being doing that actual day. I will still scroll through outdoor related hashtags and "engage" with total strangers and I will still feel good about myself when I get over 100 likes on a photo. No, I'm not hating, I'm just clearing the air and letting you know what happens behind the smiling summit photos.
I love breathing in fresh air, I love the feeling once the day is over and I love the adrenaline I get from being scared. I do it because I love it, but it isn't always pretty.
I'm not a huge backpacker. So, why should you trust me? I backpack for reasons such as: getting somewhere remote to go for a bigger run, climb a multi-pitch wall or occasionally to just get out a little bit further.
Trust or don't trust it's up to you.
I had backpacked only once before I met my boyfriend. He seems to have this shit dialed. The first time we set out together he took one look at what I was squeezing into my pack and laughed. "Do you really think you need 3 sports bras for 3 days?"
Now I go backpacking with friends and find myself scoffing when they ask who wants to carry the wine. (I of course never regret having it).
Here are a few ways I have slowly whittled down my packing list for longer backcountry trips...
Bring one type of each layer and that's it. This means one pair of shorts, one pair of pants, one shirt and one sports bra (please bring multiple pairs of underwear if that's what ails you, I tend to bring one pair and then go commando, yeeehaw).
Freeze Dried Food
Yeah, it's great you want to cook cous cous and rice and have a master plan. Don't cook in your Jetboil or quick boiler or whatever you have (I use a MSR Reactor). You don't want to clean that shit, you're backpacking. Buy some freeze dried food, it's light, you have no dishes and it is actually pretty delicious. Mountain House is my go to... try the Chicken & White Bean Chili and the Breakfast Skillet
Get a Light Weight Tent & Sleeping Bag
Yes, these things can be pricey.. but we aren't car camping here people. Get a tent and sleeping bag that will take up minimal space in your backpack and is functional for what you're doing. A single wall tent is great because rain or shine, you're good to go. A packable 15-30 degree sleeping bag are perfect for spring/summer/fall and winter if you are on the warm side.
I'm OBSESSED with SteriPen's. First, make sure there is water where you will be camping/backpacking/walking. When you realize there will in fact be water, forget about your dromedary and just bring one Nalgene bottle. With a SteriPen you can drink as you go so you don't have to ever carry more than one liter of water. True bliss.
I decided it would be a good idea to go backpacking 3 days before I was set to run my first marathon. Okay, that sounds ridiculous but, what was the most ridiculous was that I decided to go backpacking in new shoes.
First 3 miles in and I was like, "Alright! These shoes rock."
Another mile went by and I was like, "Uhhh, I'm going to need to dig out that moleskin."
23 miles later and I'm at home googling how to quickly heal blisters so I don't have to cry my way through this marathon (and no I won't be wearing new shoes).
So, you want to know how to naturally heal blisters faster? Here's what I learned...
Epsom Salt Baths
Duh. Epsom salt is good for any ache and pain so of course it will help with this. Relieves swelling and helps disinfect-but still be sure to clean out thoroughly if your blisters have popped!
Yes, this says its for hemorrhoids but stay with me here. Witches Hazel is an astringent that will help dry out the blister and keep it clean, allowing it to heal faster. I prefer TUCKS brand because they come as pads so you can just dab your heals and be on with it.
Ahh. Just as aloe soothes a sun burn it will sooth the stinging/burning of a blister while helping it maintain moisture to heal. Apply aloe with a cotton pad, let sit and then rinse with warm water.
Do you have any tips of tricks on how to prevent or quickly cure blisters? Let us know in the comments below.
From the beach to Teton peaks...
Okay, that is cheesy as hell, but seriously. Stio has made a functional multi-purpose outdoor pant that doesn't look like a "hiker." It's about time outdoor world!
This jogger style technical pant, made of Sphero™ HO stretch poplin, looks just as great as it functions. A perfect summer weight stretch fabric breaths, wicks and drys leaving you confused as to whether you should head for the beach or start climbing tall Teton peaks. I've personally done both in these pants and have been really happy with both their function and style.
A slim cut that is somehow also boyfriend-ish (especially while utilizing the hidden cuff bungee) is severely flattering. And don't be fooled by their style forward design, these pants move with you. The stretch is great even while rock climbing and making that tricky heel hook, trust me, just go for it - the gusseted crotch has got your back(side).
I am so pleased to have finally found a pant for both cruising town streets and climbing in the Tetons - especially one that doesn't have awkward cargo pockets, that aren't khaki colors and that look stylish as all hell no matter the location. Cheers Stio!