p.s. encouragement

"Ask, and it will be given you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks, finds. And to him who knocks it will be opened."

- Matthew 7:7

peace&love.

brown hair and bright eyes, such a beautiful blue

Good morningg, wake up, run.


Workout:
5 min warm up treadmill run
1.5 mile run treadmill @ 10:06 (a lil unhappy with this time)
15 min cross trainer


Leg Pyramid Workout
20 squats (10 lbs each leg)
30 lunges (15 lbs each leg)
45 sec wall sit
60 sec jump rope (MY FAV NEW THING TO DO! Been putting this into my workouts a lot lately)
45 sec wall sit
30 lunges (15 lbs)
20 squats (10 lbs)
Hamstring curl (30 lbs 15 reps)
Glute Machine (of course im a girl) (45 lbs 15 reps each leg)


REPEAT ENTIRE THING TWICE


finished with 15 more min on the cross trainer. hopefully i feel this tomorrow.


Happy Friday! SO close to the weekend. Messiah Women's Lacrosse had made it to the DIII NCAA Sweet Sixteen and are making their way to CT to play at Trinity tomorrow :) I will be sqeezing out of work for a little to go back home to be there. can't wait to see my girls. and GOOD LUCK! each of you.


p.s. my mother informed me yesterday i'm no longer allowed to move back home. my lease ends july 31st....i wonder where the world will take me? thrilling of course :) 
maybe somewhere it will be worth for me to invest in a new camera and finally start shooting again? let's hope.




all the love today,
Kelly

HIIT

HIIT = High Intensity Interval Training

I'm trying to find a race, if anyone would like to help me out...will travel for it if need be :) thank you. 

In the meantime, 

My co-manager Sir James, and I got into a convo about plyometrics today at the store - i used to be way into plyos in high school and the start of college while I was still in my field hockey build. Once I started working out for lax at messiah though i became too intense with these work outs and ended up injuring my knees - so that was the end to that. 

However, I want to try again. Hopefully some time off was all that i needed, because when I work out I love to get my heart rate going as much as I can - runner's high of course. And these help me add the variety I need in order to not get bored with running. 

So:

Newest HIIT/Circuit Workout:

(approx. 1 hour workout time)

warm up run 5 min on treadmill

Sprint intervals on bike (20 min)

Min 1-10 ~ 1min 130 RPM/ 1min 90 RPM alternating (Levels 6-8)

Min 10-15 ~ 30sec 130RPM/ 30sec 90 RPM alternating (Level 7)

Min 15-20 ~ 1min 130RPM/ 1 min 90 RPM alternating

Jump Rope 1 min 

Rest 15 sec

Mountain Climbers 15 sec

Rest 30 sec

(Repeat set for 5 times)

Ab workout ~ 10 min

Step/Jump ups (on 2~3 ft block):

Left leg first for 15 sec 

Right leg first for 15 sec

     (Repeat, so 1 min full)

Rest 45 seconds

Repeat set 5 times

Cross trainer cool down 5 min 

try it? hope you like,

now if only i was tired so i could fall asleep. 

peace&love, goodnight,

Kell

me.

Cook to love.

peace&love,

Kell.

you're gettin high on your own supply

"When you run in the morning, you gain time. It's like stretching 24 hours into 25. You may need to sleep less and get up earlier, but if you can get by that, running early seems to expand the day."

- Fred Lebow, Founder of the NYC Marathon

Truth.

Monday morning, wake up, run.

4 miles @ 27:44

followed by 30 minutes cross training.

Gotta find some 5ks (and +) to do this spring/summer - and i need to find new head phones asap so I can do my first outdoor adventure of the season. (Philly half kara-liz??)

I was given a sweet cameo of Jesus from Mr. B, a dearest customer of Lacrosse Unlimited of Danubury on Sunday. Ill take a picture tomorrow. Best gift ever? I jumped with excitement of course since that's what i do. 

Full work day 9:30-9 today and it still amazes me how even that is not enough time to get everything you want to get done, done. Welcome to life i suppose, almost officially my first full year outta school. Weird. Where will the next year take me...TBD?

goin to bed - DAY OFF TOMORROW! Goin home to see my babymac (Heather lee) and baby sit the little man. funstuff (of course) :)

happy days, happy week,

peace & loveee,

Kelly

cookies

as promised,
Salty PB Cocoa Oatmeal Cookie Cups

Ingredients:
1 cup flour
1 tsp baking soda
2-3 TBS Cocoa powder


1/4 cup oil
1/4 cup butter, melted
1/4 cup white sugar 
1/2 cup brown sugar
1/2 cup PB
1 egg beaten
1 tsp vanilla


1/2 cup oats


Directions:
1. Preheat oven to 350*
2. In a medium bowl blend the flour, baking soda and cocoa powder
3. In a separate larger bowl mix the oil, butter and sugars
5. Mix the flour into the larger bowl until well blended and then add the oats
6. Spray a mini muffin pan
7. Roll the dough into ~1 1/2" balls and put in each muffin space
8. Bake for 8-12 minutes (you'll have to watch) 
9. test taste




:) 
peace&lovin,
Kell

from emptiness to everything

Food for thought to end the weekend:

A poem carried by Chuck Swindoll on friendship;

I saw them tearing a building down, 

A group of men in a busy town, 

With a hefty blow and a lusty yell, 

They swung with zest, 

And a side wall fell. 

“Are these men skilled? The kind you would hire if you had to build?” [I asked] 

He looked at me, and laughed, “No, indeed! Unskilled labor is all I need. 

Why, they can wreck in a day or two, 

What it has taken builders years to do.” 

I asked myself, as I went my way, 

Which of these roles have I tried to play? 

Am I a builder with rule and square, 

Measuring and constructing with skill and care? 

Or am I the wrecker who walks the town, 

Content with the business of tearing down?

'

Let May officially begin. Lots of life decisions to be made in the next couple months. Hopefully i can find some races to start training for to help keep the stress levels at bay. 

Salty PB Cocoa Oatmeal Cookie Cup recipe to be posted tomorrow. 

peace&love,

Kelly Anne 

p.s. "the most important thing in communication is to hear what isn't being heard" 

- Peter Drucker