Helping Others to Accomplish Goals

I have noticed so many of my friends stating there is no way they could run more than 5 minutes or they wish they could run a half but there is no way. Well I have started making running plans to help my friends or whoever take running one day at a time.  The plans are custom made based on how much you can run now and what race you want to do. I made my first two this week and the girls are wanting to run the Disney Princess half marathon. What a fun goal to reach :) I know that meeting my first goal of a half marathon was an incredible feeling and I want to help others have that same feeling. If you are interested email me at kaylafbell@gmail.com or facebook me! I would be happy to help :)

Healthy Buffalo Chicken (or tofu) Pizza :)

My favorite meal of all times was Buffalo Chicken before I became a vegetarian. Obviously I could not eat this since the main ingredient is chicken. Justin came home tonight to surprise me with chicken tofu from Earth Fare. I have only tried tofu one time before and it was beef tofu and I hated it , but this kind was incredible! Also buffalo sauce can be very bad for you due to extremely high sodium. Justin found a buffalo sauce a while ago from Earth Fare that is very low sodium and actually not bad for you! I am on my iPad so all the pictures have to go to the bottom of the post but I hope you enjoy it :)

Ingredients:
- whole wheat pizza dough ( we use Trader Joe's)
- red onion

- fresh mozzarella cheese
- two chicken patties ( fresh) or tofu

- buffalo sauce

- blue cheese
- 3 scallions thinly sliced
- fat free ranch dressing
- pizza sauce ( Trader Joe's)

Directions:

1. Flatten the crust onto a non stick pizza pan or pizza stone.
2. Place a small amount of pizza sauce or buffalo sauce to the crust ( very thin layer).

3. Place thin slices of mozzarella cheese around the crust evenly.
4. Now add chicken or tofu ( if you want you can add the buffalo sauce to the chicken or tofu before in a skillet).
5. Sprinkle scallions and red onions on top and then more very thin slices of mozzarella cheese.

6. Zig zag buffalo sauce and ranch across the ingredients.

7. Bake at 450 degrees for about 20 minutes
8. Cut and enjoy :)

Week Two Workout Routine

Sorry to be posting a little late for the week. Since I am late I am going to post a three day workout plan. I hope that all of you tried at least three of the days last week. I am definitely going to use it again in a few weeks, but it is good to mix things up. This week I challenge you to measure yourself, it is more reliable to see the inches fall off than the pounds :)
Ok so here it goes:

Day One:
1. Crunches- 2 sets of 20-30 reps.
2. Squats- 3 sets of 12-15 reps
3. Leg curls- 3 sets of 12-15 reps

4. Flat bench presses- 3 sets of 10-12 reps.
5. Chin ups- 3 sets of 10-12 reps.
6. Presses behind the neck- 3 sets of 12-15 reps.

7. Tricep pushdowns: 3 sets of 10-12 reps

8. Barbell curls:  3 sets of 10-12 reps

9. Standing calf raises: 3 sets of 15-20 reps.

( www.bodybuilding.com)

Day 2: 

1. Bent Leg Leg raises- 2 sets of 15-20 reps.

2. Leg presses- 3 sets of 12- 15 reps.

3.Incline bench press- 3 sets of 10-12 reps

4. Lat Pulldowns- 3 sets of 10-12 reps.

5. Front military presses- 3 sets of 12-15 reps.

6. Lying tricep extensions- 3 sets of 10-12 reps.

7. Standing dumbbell curls: 3 sets of 10-12 reps.

8. Standing calf raises: 3 sets of 15-20 reps.

Day 3:

1. Crunches: 2 sets of 20-30 reps.

2. Squats- 3 sets of 12-15 reps

3. Leg curls- 3 sets of 12-15 reps.

4. Flat dumbbell presses- 3 sets of 10-12 reps.

5. Seated pulley rows- 3 sets of 10-12 reps

6. Dumbbell shoulder press- 3 sets of 12-15 reps.

7. One- arm dumbbell extensions- 3 sets of 10-12 reps.

8. Seated dumbbell curls- 3 sets of 10-12 reps.

9. Calf flexes on leg press machine: 3 sets of 15-20 reps.

Hope that you enjoy this schedule. Sorry that it is late, but 3 days a week is always a great start in the week. I definitely encourage yoga or pilates two or three days a week. Check out your local gym for classes, or do it at home. Also try running now that the weather is starting to become beautiful. I run 5 days a week and it makes me feel wonderful. Remember it doesn't matter how long it takes you as long as you finish. Hope you ladies have a wonderful week.