Tag Archives: training

Mom’s hot chocolate

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Here is a recipe that takes me back to my childhood. Growing up, we had a large Tupperware container of this mixture sitting on the kitchen counter during the cold winter months. I came from a large family (4 siblings), which means my parents had to make a lot of sacrifices. We considered this a luxury item.

Here’s the recipe:

4 cups nonfat dry milk 1.5 cups instant chocolate mix 0.5 cups non-dairy creamer 0.75 cups confectioner’s sugar

Add the dry ingredients together in a bowl and whisk thoroughly. Two batches of the above recipe makes enough to fill a two quart container. I substituted Ovaltine chocolate malt for the instant chocolate (a.k.a. Nestle’s Quick) because it’s caffeine free. I prepare my hot chocolate by putting 1/3 of a cup of this mixture into mug and adding 10 ounces of hot water using a Keurig. Stir and enjoy!

During my weight loss campaign, I have a cup of hot chocolate most evenings as my luxury item for the day. If I did the math right, each serving of hot cocoa has 165 calories and less than 1 gram of fat.

Couch to 5k: The business of spring

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img_1152Several weeks ago I got up off the couch and started training for a 5k race this fall.  The air was cold and the wind raw.  Then spring happened; raking, mowing, weeding, pruning and helping neighbors do the same.  I suppose I could be discouraged for getting sidetracked but I’m not.  Isn’t the whole idea of exercising to get up off the couch and be active.

One thing that hasn’t changed is my dog walks. They are longer now and more frequent.  I look forward to more traditional workouts once the yard work is caught up.

Couch to 5k 2.0: Even the best laid plans…

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Last week I outlined my strategy for getting up off my comfy chair and back into the game.  I am happy to report no progress was made.  You may be inclined to think happy and no progress are conflicting ideas but that’s not the case.  Let me explain.

First, and foremost, I am happy to be on the other side of a bad case of the flu.  It was a week long affair.  Second, I lost 5 pounds in the process.  Aside from a nagging cough and some post-nasal drip I am almost fully recovered.

As the weather continues to warm into the 40s I look forward to spring with enthusiasm.

Couch to 5k: Redo

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It has been almost two months since my last post.  Since that time my car was repaired and the weather turned much colder.  Then, the snow came–lots of it.  Since I work in building maintenance, I get to spend a portion of my day outside shoveling snow.  Keeping the snow off the sidewalks benefits me in a couple different ways.  It helps slow down my weight gain over the winter months, and it lets me rack up tons of steps on my Fit Bit.

walking-1283978_960_720Traditionally, I use my free time over the winter to work on indoor projects.  Since I have neglected my model trains for about three years, I’ve been working on my train layout.  In addition,  I’ve committed to teaching a class Sunday mornings for the next several months so there’s little time left to begin a training regiment.

It looks like I’ll have to circle the wagons and wait until spring to resume a training program.  April 1st seems like as good a day as any to start a couch to 5k for the second time.  This year I’ll begin training two months earlier and fifteen to twenty pounds lighter.

Between now, and then, I plan to try to keep my step counter whirling.

Couch to 5k: the result

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Race day, Saturday September 29th, was a sunny, cool 50 degrees.  I couldn’t ask for better weather.  It was hard to keep my heart rate down as I strolled over to the registration table.  After check in, I mingled with the crowd and talked to several friends and acquaintances who I was surprised to learn had entered the event.

Somewhere in the neighborhood of 75-100 able-bodied individuals anxiously wanted to get the race underway.  After a few instructions and a prayer, the gun went off.  Like a herd of cattle we launched ourselves across a grassy field towards a pond we would encircle.  It was immediately apparent this was a serious group of runners who had been training much longer than me.  I, along with one other gentleman, settle back to guard the rear of the pack.

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In hindsight, my training did help me mentally and physically prepare for this run.  Mentally, I knew I had completed training runs longer that the 5k distance.  Physically, I knew I could maintain the consistent pace necessary to keep from being winded.  My strategy was simple, to complete the first two kilometers in around 20 minutes and then throw caution to the wind for the final three kilometers.  That didn’t happen.  Determined not to fall too far behind the pack of runners ahead of me, I completed the first 2 kilometers four minutes faster than planned.  My body was not used to running at this pace.  For the next kilometer I focused on controlling my breathing.  Then, feeling I still had energy in my legs, I decided to maintained the pace until my body told me something different.  I was surprised to see my time was about 40 minutes on the big digital timer at the finish line, a 15 full minutes faster than expected!

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As good as this whole experience has been for my health (I lost 25 pounds over the summer), I have not made any promises to myself or anyone else that I will continue training.  I’m paying close attention to my knees, which have been little sore off and on the last few weeks.

Perhaps if I lost another 15 pounds I could entertain running (jogging) another 5k.

Here is a picture of yours truly showered and dressed post race sporting my new t-shirt.