Author: Orange DECA

A yummy lasagne recipe and a little #strikeapose yoga [challenge day 14]

FOOD –> Lan’s Lasagne

On last week’s long run, Lan was telling us about her constant hunger lately. Marathon training will do that to a girl.

She told us about her latest home-made lasagne dish that satisfied her hunger pains and gave her carbs she needed to make it through that 18 miler. She made it sound so fresh and delicious that we bugged her until she coughed up the recipe….

Total time = 1.5 hours Serves = 8-10

We kept it healthy by using all fresh, clean [organic] ingredients and whole grain noodles. Substitute or omit ingredients as you see fit based on preferences, dietary concerns, weight loss needs, etc. We also love extra sauce, so we actually used an extra can of crushed tomatoes.

2 TB Olive Oil
1 cup chopped yellow onion
2 garlic cloves, minced
Meat option ~ 1.5 pounds sweet Italian turkey [or chicken] sausage, casings removed
1 (28 oz) can crushed tomatoes
1 (6 oz) can tomato paste
1/4 cup chopped fresh flat-leafed (italian) parsley
1/2 cup chopped fresh basil
2 Tb kosher salt
3/4 tsp pepper
1/2 pound lasagne noodles, cooked or oven ready [we prefer whole grain, keepin’ it healthier!]
15 oz ricotta cheese [partial skim to save fat & calories]
1 cup grated parmesan cheese
1 XL egg, beaten
8-16 oz fresh mozzerella, thinly sliced [partial skim to save fat & calories, less cheese to save fat & calories]
[we omitted goat cheese, but her recipe also called for 3-4 oz]

Preheat oven to 400. Heat olive oil in skillet, add onion and simmer for five min (low-med heat) until translucent. Add garlic, cook additional minute. Add sausage and cook for about 8-10 minutes. Add tomatoes, paste, 1/2 parsley, basil, pinch of salt.

In a bowl, combine ricotta, 1 cup parmesan, egg, remaining parsley, remaining salt and pepper. Set aside.

Ladle 1/3 of sauce into [greased] 9*13 baking dish.

Add layers as follows; noodles, 1/2 the mozzarella, 1/2 the ricotta mixture, 1/3 of sauce.

Repeat.

End with a layer of noodles, top with last 1/3 of sauce, sprinkle with parmesan cheese.

Bake for 30 minutes or until bubbly!

The aftermath/review

It was DELICIOUS. Seriously.

If you wanted to be even healthier/cleaner, could probably do less cheese and more greens [perhaps spinach]. But hey, Lan runs 40 miles per week and does yoga #everydamnday so she can pretty much eat what she wants!

Have a healthy version? Or another favorite healthy or runner’s recipe? Send us ideas at LivingFitColumbus@gmail.com!

FITNESS –> RUN + YOGA challenge day 14

Didn’t have a ton of time today to get in a long yoga session, but squeeze it in where you can!

Several of us decided to #strikeapose wherever we were today and send to each other for some virtual motivation.

Here you go…

Today’s pose, Twisted Triangle.

At the playground

In downtown Dublin

On the golfcourse

Go ahead and strike a pose, wherever you are!!

Just joining us? Here is the 30 day RUN+YOGA challenge we have been doing…

Bye bye for now! Thanks for reading, and hopefully, striking a pose 🙂

RUN + YOGA challenge [Day 13] RUN

Today was a RUN day.

Although Saturdays are typically our long run days, many of us only did 3 miles at this morning’s group run. We all had places to be [OSU game, wedding dress shopping and family plans!]. But 3 miles is better than nothing and we were happy to also try a new route.

Lan on the other hand, had her big 2-0 miler!

Yes folks, TWENTY miles. Only those who have run a marathon before can truly appreciate this magical number. At this point, you’ve likely trained for several months. You’ve done the hard work and long miles, suffered through the aches and pains, pushed through the ‘I don’t know if I can do this’ days, felt famished from not getting enough food, felt the highs and lows of training… and finally, today, you’ve conquered the hardest training run you’ll encounter before the BIG day.

She stuck to her plan and finished.

Three+ hours, countless songs and Honey Stingers later, she finished.

Proud of you girl, you’re an inspiration to all of us, on the trail, on the mat and just LIVING FIT!

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Disclaimer: We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc. We are just a group of fitness junkies who love a good challenge now and then 🙂

RUN + YOGA challenge [Day 12] XT or REST

Today is a CROSS TRAIN or REST day.

Took a break around here today and rightfully so. We’ve all been working hard! And we have another group run in the AM, so that should suit us just fine.

Hope you found some peace today, whether you worked out or not.

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 11] RUN

Today is a RUN day.

Our ptownrunclub is meeting @ 6:30 in downtown Dublin for a 3-4 mile social run.

Hope to see you there!

If not, log some miles on your own… and maybe even bust out that fall gear, its chilly around here!

Just now joining us for the RUN=YOGA challenge?

Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

#yogamatters [Mahvish] & RUN + YOGA challenge [Day 10 – YOGA]

Today is a YOGA day.

Take some time today to reflect on your yoga practice. Maybe you try a new pose. Maybe instead of practicing at a busy studio, or with your toddler climbing on you, you practice alone with only your soul. Read our guest post today and you’ll be inspired to hit that mat.

Mahvish is a Living Fit Columbus/ptown run club member. She was a part of our original HG crew and is [finally!] back in Columbus to join us again. You can read more about Mahvish in our earlier post HERE. She offered to guest post for us today. Be ready to be inspired!

[m ahmed]

Falling…

Our own bodies are an example of it. When our bones break, they are built back even stronger. This is something I am all too familiar with from the four stress fractures in a row I’ve had and being told I could never run distance or practice yoga again.

Our bodies are vulnerable, yet resilient and capable of so much its just a matter of being patient with the process. Patience has always been a test for me, I’ve always wanted to run before I could walk, handstand before chataranga, have the answer without knowing the question and have that fairy tale ending before writing the story.

As I recently moved back to Columbus from NYC, it has been a culture shock and a mix of emotions to say the least: Here I am in a city and life that almost feels foreign. As soon as I got off the airplane, I had to rush to buy my first car in hopes to make the yoga class I so desperately needed. Finding a new place to live in Columbus has been more overwhelming than in NYC with all the new [housing] developments. Leaving a love behind in New York, to start a new job in Ohio, was difficult all in its own right. Marathon training has been put on the back burner since the passing away of four people in one week. Trying to reach my personal yoga pose for the month has turned into a source of stress when it was once empowerment.

SO much is uncertain, things feel upside down and I keep pushing until….SNAP! I’m broken.

I won’t allow myself to believe the doctor because when we are broken, we are built back stronger, bones heal harder, we learn to run faster, I can hold a pose longer. I have to be patient with the process, with myself, with my body, with my struggles, with changes and find comfort in them. It is not about how hard we fall, or if we asked for help getting up… as long as we make it back on our feet.

My last day in NYC, I had the honor of practicing with my yoga instructor, Kenny Firsby, of Laughing Lotus Yoga. He asked what I wanted to work on that day. It was fitting for me to respond “falling” with all the unbalance in my life. I asked “How do you fall” and his response was beautiful as he said, “Let go of the fear, look up and forward never back, and trust you’ll land on your feet.” I trusted him, as I went from handstand, to scorpion to wheel.

Some may look at that as a blind landing when really it is focusing on what’s ahead of you and having faith that your past has set your foundation.

Victor Kiam said, “Even if you fall on your face, you’re still moving forward.” Well, I’ve basically face planted, but as many of us do, we have to remember that’s also when things happen, new doors open, new opportunities arise, and you finally make it to that finish line. Heck that might even be what gets you to the start…the start of something new, the start of the next chapter, the start of the next race. We are all afraid to fall, but should see it not as a failure, but an opportunity to make an even greater comeback. This is when we find out who we are and who we are destined to be.

Falling is just a means of getting there.

I’ve always admired those that have ENJOYED their race training or yoga practice because the end result is the fruit of their labor and a mark of what they went through to get there. Sometimes the struggles and obstacles seem overwhelming. This is where the potential becomes greater, mistakes turn into success, flaws become assets and what we once were afraid of gives us confidence. On days I seem to fall the hardest I have to remind myself, “Don’t quit before the miracle happens.”

So I will get back on my training starting today and finish that marathon.

I will nail that monthly yoga pose.

As for you Columbus, welcome back. Let’s see what you have in store for me.

While my life might seem upside down right now, I guess I’ll have to learn to walk on my hands…finally 🙂

Lan (left) and Mahvish (right) working on a nighttime yoga pose routine for our blog.

Stand on those heads ladies!

We must note… the day after Mahvish submitted this post, she completed her 18 mile training run! You go girl!

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Tour of Columbus [PAI Yoga & Fitness]

[tgellenbeck]

We got a fabulous too-good-to-be-true Groupon deal for PAI yoga & fitness and couldn’t resist. 10 classes for $55?! That’s insane!

We have heard great things about PAI, the owner Chan Hemintranont, and one of the instructors, Kara Lough (who also taught a POGA session this summer). Leah, Christine, Peggy & I were looking forward to attending and chose the Hot Power Vinyasa L1/2 class. The description reads;

Challenge yourself with this vigorous class that will leave you feeling stronger, revived and cleansed after the class. Similar to Power Flow class but the studio will be heated between 90-95 degrees to deepen your asana practice so it is important to hydrate well before and after class. Please remember to bring a small towel and at least 20 oz of water. For experienced beginners who have a good understanding in a foundation in yoga and have a basic awareness of a yogic breathing. Moves at a slightly faster pace than Level 1.

We got there early, as all newbies should, and of course snapped a few pics….

The lobby was nice and smelled of yummy scents, instantly calming us and getting us into the right state of mind. The receptionist was pleasant and when we told her we were new, she said ‘New to PAI or new to yoga?’ Once we told her, she was relieved 🙂 I think a hot power vinyasa L1/2 class with Chan is not a good place to start total newbies (although I did start some first-timers with Heidi’s mixed class at Harbor a few weeks ago… oops!)

The yoga room was heated and felt awesome. Chan came right over to us and greeted us, which I always find very welcoming. Its nice when the instructor, especially the owner, takes the time to encourage new people. I met some really nice yogis, in fact, more than any other yoga studio I’ve been to. One girl lives in San Francisco and travels to Columbus for work, another claims she is ‘proptastic’ and had two blocks, a rug and some strappy-looking device I’ve never seen before. We all chatted for a bit, settled into our mats and quietly awaited our sweat session.

Ready to sweat!

The class was definitely vigorous and several of us dropped to child’s pose a few times to take a break! Things I loved…

Chan circulated the class, guiding and instructing us deeper into our poses and correcting when needed
Upbeat music
A little slower flow than Harbor, but still a nice steady flow to get your heart pumping
Lots of time to play (and watch others play!)
Chan’s easy-going, positive attitude ~ she kept reminding us to smile 🙂 and recited several motivational, uplifting quotes

Went home, changed out of my soaking wet clothes and proceeded to rest and chug water. Another successful yoga class!

I’ll admit, one day later and I’m not nearly as sore as I am after a class with Heidi or Angie at Harbor, but there are always trade offs. The slower flow allowed me to practice holding poses a bit longer… I felt my legs-a-shakin’! All in all, I really enjoyed the class and I’ll definitely do more with Chan.

In case you’re curious, here is some more info on her. Hope to see you on the mat or trail soon!

RUN + YOGA challenge [Day 9] RUN

Today is a RUN day.

Tuesdays are speed days if you are a veteran. Get that heart rate up, get more bang for your buck and BLAST away fat!

If you are a newer runner, just try to get out there and log 2 or more miles!

AFTER WARMING UP 5-10 min, here are some ideas for speed training today…

Trying to improve your Half Marathon or Marathon time? Find a track and try some Yasso 800s… start with 4 x 800s at your desired marathon pace [i.e. if you want to run a 4 hour marathon, aim for a 4 minute 800; for a half marathon, just double it… i.e. desired half marathon time is 2 hours, run 800 in 2*2 = 4 minutes]. Rest 60-90 seconds and repeat.
Love the mile distance? Do mile repeats at your 5 or 10K pace, resting 60-90 seconds in between each mile.
Pushing a stroller? Just do intervals! Pick up your pace from one fire hydrant to the next, slow it down, then repeat. Your baby will love it!

Photo credits to lululemon.com and runningmom.com

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

RUN + YOGA challenge [Day 8] XT or REST

[tgellenbeck]

Today is a REST or CROSS TRAIN day.

A couple of us rested yesterday and are doing a hot vinyasa class at Pai Yoga & Fitness tonight. Looking forward to it!

If you are just exercising to stay in shape, or taking our challenge for fun, any type of movement is an acceptable method of cross training. Walking, biking, hiking, more yoga, weights, swimming… anything that gets you moving and gives you a break from the pounding of running.

If you are training for a race, here are some tips on CROSS TRAINING FOR RUNNERS from Runner’s World…

Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed including elliptical trainers, stationary bikes, and water running.
When cross-training, you should be working hard and sweating a lot.
Marathon or Half Marathon training? You can substitute 25-30 percent of your weekly “mileage” with cross-training.

Or maybe you are one of the lucky ones and get to REST today 🙂

Either way, have at it!

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Cross Training photo credit to www.cycling360media.com

FIT-spiration [10 facts about Mahvish!]

Living Fit [Columbus] run club member highlight

Mahvish was a part of our original running group, Hilliard Grand Run Club, back in 2011. She is one of the most positive, cheerful yogis we know, who also happens to dabble in running. In fact, she just finished an 18 miler as we write this! Mahvish recently moved back from NYC and we are so thankful to have her here in good ol’ Columbus, Ohio. We tracked her down to check in on some of her FIT philosphies and favorites…

Ten FIT facts about Mahvish

Motivation for LIVING FIT: It makes me feel good physically and mentally. I feel a spiritual connection. And I’ve made my best friends through fitness.

Diet beliefs: Listen to your body, what works for others may or may not work for you.

Favorite ways to sweat: Alternate running with yoga, including a morning daily home yoga practice.

Favorite FIT places around Columbus:

running the Scioto River & downtown streets in the evening
Harbor Yoga
Thank yoga

Favorite healthy meal: Lentil soup…I can live on it!

Check out her recipe, along with Josh’s HERE

Not-so-healthy-can’t-live-without-food-item: macroons…to go with my tea = perfection 🙂

Favorite race distance: the full marathon, currently training for Columbus Marathon

Workout clothing item you can’t live without: I just got these women’s whatevers good yoga pants from reebok…Tara Stiles designs for their yoga line. I don’t want to wear anything else, they are so comfy it feels like I’m wearing clouds!

Inspirational quote you live by: “Nothing is impossible, the word itself says, “I’m possible!” –Audrey Hepburn

Fit Goal(s): Yoga 200 level teacher training for 2015 – can’t wait!

Thank you Mahvish! Stay tuned for her guest blog post, coming soon!

Check out some of our previous interviews on our FIT-spotlight page. Make it a great week!

RUN + YOGA challenge [Day 7]

[tgellenbeck]

Today is a YOGA day.

Lan headed to Harbor Yoga for a class at their new studio and LOVED it, can’t wait to check it out!

In an earlier post, we talked about the flexibility of this challenge… being able to switch days to fit your schedule… remember?

Yesterday I ran 6 miles, so today I decided to take it easy. Walked a mile to the park and back with the family and hope to do a little stretching/yoga later, but mostly just having a relax day.

A group of us will be taking a hot yoga class at Pai Yoga and Fitness tomorrow, so that will be our YOGA day. We will update you on the class and studio, hopefully Tuesday, so check back then!

Off to enjoy some family time on this lovely Sunday afternoon.

Hope you are doing the same!