Short week – crazy mix up schedule

21 Feb

This short week really messed up my workout schedule and I struggled to stay on top of things. I ended up not running on Monday but ran on Tuesday and Wednesday.

I saw the dr on Wed and he said my foot is almost there and still suggests physical therapy and conservative mile advancement.  I guess this means that the half marathon I had hoped to run this Sunday may not be a great idea after all.

Today is Thursday and I am having an official rest day so that I can go out tonight and support my team in training group at a bar night fundraiser.  This should be fun!  Tomorrow back to running.

Does the four day work week mess you up too?

So far this week’s amazing food find was a salad bag mixture of kale, swiss chard and spinach.  Its the perfect greens combination for a smoothie.  It tastes delicious with 1 scoop of protein powder and 1 cup of orange juice and two good handfuls of these greens. Place it all in a blender with some ice cubes, blend it up and you are good to go!







Tomorrow morning I will try and take a picture before I drink it up.

Have a great day,


your galfrida4fitness


weekly workout schedule and a recipe that ROCKED this week

17 Feb







This was a great week and I am looking forward to another training week with an all clear from my orthopedic surgeon this Wednesday!

Last Wednesday we tried this quick and easy pasta recipe from one of my favorite site Oh she glows.

Ingredients:  Creamy Tomato Mushroom Pasta

  • 2-3 servings of pasta (I used fusili) I used gluten free
  • 1 tsp extra virgin olive oil
  • 1 small sweet onion, diced
  • 3 garlic cloves, minced
  • 8-oz sliced cremini mushrooms (2-3 cups sliced)*
  • 1-1.5 cups canned diced tomatoes, to taste
  • 3/4 cup fresh basil leaves, chopped
  • 1/4-1/3 cup nutritional yeast, to taste
  • 1.5 tbsp tomato paste
  • 1 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp red pepper flakes (optional)
  • 1/2 tsp fine grain sea salt, or to taste


1. Bring a large pot of water to a boil. Add in your pasta and cook until Al dente, about 7-10 minutes.

2. Meanwhile, heat a large skillet or wok over medium heat. Sauté the garlic and onion in the olive oil for about 5 minutes, or until translucent.

3. Stir in the sliced mushrooms and diced tomato and cook for another 8-10 minutes or so over medium-high heat, until some of the water cooks off.

4. Stir in the fresh basil, nutritional yeast, tomato paste, oregano, thyme, red pepper flakes. Add salt to taste. Simmer for another 5 minutes or so and adjust seasonings to taste if desired.

5. Drain pasta and add back into the pot. Stir in the pasta sauce, heat, and serve immediately

It was delicious and was true to the portion size.  There was enough for Chuck and I and a leftover amount for lunch.

This week the plan is for

Mon- Office is closed so I am planning a run to to a spin class at the gym for a change of pace

Tues- Training run with team in training.

Wed- rest day- yoga and stretching

Thursday- Run

Friday- Run

Saturday- Long run

I was very fortunate this week to have all three weekend runs sponsored by donations.  I would love to keep that going. Go Phyllis Go

So if you have been waiting to donate, this might be the time to do it.  Friend me on Facebook  pstrand1 and I will give you a shout out too!

I will also mail you a bag of trail mix as a thank you gift too.

Have a great week,


your galfriday4hitness



Changing it up

12 Feb

I am sticking to my workout plan for the Nike Wonen’s Half marathon as much as possible, but the weather is not allowing me any outside running.

My cold weather gear is becoming my comfy clothes and I am really concerned about that.  I have to really push myself to get out there this weekend.  I will give myself a pass  for last weekend due to the blizzard on Saturday and the roads being awful on Sunday. But this weekend, I have to make it happen.

My new favorite fuel is komubucha.  I know alot of vegan swear by it and I tried it over a year ago and could not drink it.  Now I love it.  I discovered this new flavor.

Cranberry chia kombucha.  It has all the goodness of chia seeds and the taste of cranberry. I love it.

If you are new to kombucha, I suggest you start with Gingerade.  Its a nice introductory flavor .  Kombucha has all kinds of live probiotics and it so good for you.  They sell it at Whole Foods and most convenience stores too.  You will love it!


your galfriday4fitness


Green Smoothie- Winterized and training schedule for the week

10 Feb

The one good thing about staying in the house, because of a blizzard, you have the chance to make that soup recipe you have been dying to try.

I am happy to announce that my Green Smoothie now has a warm yummy version.  Green Soup and it is delicious.

It is not as easy to make as the green smoothie thats for sure, but you can make a whole batch and have it for many lunches and dinners.

Here is the link to the site, Morgans Green Soup. There is Kale, spinach, broccoli, cauliflower, and coconut milk in there!

I also thought it would be fun to make some protein pancakes this morning.  I haven’t had a lot of success with these in the past, but today I had a much better result using , Vanilla Almondilla.  It was awesome how well they turned out.  I had them with almond butter and raspberry jam.

What is great about this post is that I have struggled with lack of appetite for almost two years.  To be excited about making food again and the way food tastes is pretty much a breakthrough for me.

Training schedule for the week:

Monday- Run

Tues- Yoga @ Equinox

Wed- Cross train with team in training

Thurs- Run@ Equinox

Fri- rest

Sat- Run with team in training

Sun- cross train class

By the way, there will be planking going on at my desk daily.  Drop by if you have a 1:50 to spend with me.



Edamame Fried Quinoa

09 Feb

While Nemo blew up a storm last night we finally had a chance to try a recipe I wanted to try for a while.

I made a batch of quinoa earlier in the day in vegetable broth. It was on standby waiting for Chef Chuck to come home to stir it up with the following ingredients while I finished up the business day online.

Here is what we made in our stir fried quinoa

1 tsp coconut oil in the pan heated

1 green onion chopped

1/2 cup frozen edamame thawed

1/2 cup carrot shredded

1/2 cup red cabbage shredded

Warm the coconut oil and give all the above ingredients a nice toss and get warm and not lose their crunch.

The toss in the 1 cup of quinoa and spin that around.  If you need more quinoa you can add some.

Now for the flavoring.

We use SAN-J organic  soy sauce (gluten free) I would say 1 tbsp.

Start to finish 15 minutes from pan to plate

I like a little extra heat so I add Sriracha sauce to mine.

here is a photo of the leftovers

2013-02-09 09.59.23









Vitacost product review

03 Feb

I received a great box of goodies from Vitacost

of products for review from the company.  I am more of a whole foods person, but I do anything I need to do to promote a healthy lifestyle for people.  Rather than not review the products that I do not eat, I shared the items with my co workers.

They are all very interested in eating healthy and looking for new healthy options and Vitacost will offer them an online options to order just these types of products.

So here are my guest reviews and pictures of the amazing products they tried.

Suzanne and the chia – Shake it Baby drink- Not a hit with Suz.  Although she appreciates the benefits of the chia seeds and all the power of the antioxidents, not the drink for her.

Caren and the Protein cookies- Caren said they were more cereal like than cookie like but still good.  She appreciated the protein benefit.

Jacob and the Promax bar- Jacob has yet to give me his review but its great to see this type of product is available on

Jessica and the Brownie bar- She wanted to dive right into the bar. Jessica has adopted a health and fitness lifestyle commitment for 2013 and loved getting all the benefit of this bar.

Maria and the Titan bar- This bar was a power bar and was in the cookies and cream flavor.  Not her favorite type and a bit crumbly, but for this very busy executive served as a meal replacement.

The popcorn was great!








your galfriday4fitness


5 happy miles

03 Feb

5th feb






Ok, this will not impress the most seasoned runners out there but its was a real victory for me.  I was able to run on Saturday after a month off for my stress fracture.

The first mile and a half I felt like I was running on someone else’s foot. Then for the next half mile it felt like I had something in my shoe.

Then at the mile two it all came together, it was amazing,  I had made the decision to go with my original playlist from when I learned to run and it was a good idea.  There is nothing like the 80’s music for me !

Before I knew it, I was past the 5K on the treadmill and should have been starting the cool down but I looked at myself in the mirror and my face was so calm, and my right  foot felt just like my left foot and I just didn’t want to stop, so I kept going..

Running really is a gift and I will take really good care so this type of injury doesn’t happen again.


Your galfriday4fitness