Current Fave Running Songs

Yesterday’s CrossFit workout was so cute that I have to share it with you guys!

“Jenny” – like the song

20 minute AMRAP

8 Mountain Climbers
6 KB Swings
7 Box Jumps
5 Push Ups
3 Burpees
0 Wall Ball
9 Wall Ball

I finished 6 rounds plus 21 and I used the 20 inch box for the first time so I was pretty excited about that.

I’ve been doing some running lately in preparation for the upcoming Run To The Pub 10k so I thought I’d share a few of my favorite running songs. I LOVE running with music and the only time I run without music is when I’m running with Heather and during triathlons. I should probably start running longer distances without music at some point since I’ll be running 13.1 music-less miles in July (silly USAT rules).

Fueling up for a music-less run with Heather at the Bozeman beach

Fueling up for a music-less run with Heather at the Bozeman beach

Music-less at the 2011 Marshman Triathlon

Music-less at the 2011 Marshman Triathlon

I must warn you that this is a pretty random/eclectic mix.

M.I.A – Come Around
(M.I.A. pandora is the best for working out)

Fatboy Slim – Rockafeller Skank

Calvin Harris – Feel So Close

Foster The People – Call It What You Want

Fabolous – You Be Killin Em

B52’s – Roam

Beyonce – Countdown

The Ting Tings – Great DJ

New Radicals – Mother We Just Can’t Get Enough
(reminds me of college!)

Basement Jaxx – Where’s Your Head At

Outkast – B.O.B.

Punjabi MC feat. Jay-Z – Beware Of The Boys

I felt amazing at the Oktoberfest 8k and I'm giving credit to my awesome playlist

I felt amazing at the Oktoberfest 8k and I’m giving credit to my awesome playlist

Let me know if anyone has any fun running song suggestions – I am always looking!

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Juice cleansing

So after doing quite a bit of indulging in Taiwan, I decided to do a juice cleanse. Some of the many benefits of juicing include: better absorption of the nutrients in fruits/vegetables, increased energy levels, ridding the body of toxins, improvements in sleep and strengthened immunity.

I’m planning on doing the cleanse for 2.5 days. I’m only doing a half day on Friday because you are supposed to reduce your activity level during juice cleanses and I want to go to CrossFit after work.

The goods:

beets, carrots, cucumber, kale, celery, apples, pears, oranges, mint, ginger, strawberries, cantaloupe

beets, carrots, cucumber, kale, celery, apples, pears, oranges, mint, ginger, strawberries, cantaloupe

Here are my tips for a successful juice cleanse.

1. Be prepared. Get enough veggies/fruits to last the duration of your cleanse. Trust me – you will not want to go to the grocery store a few days into your cleanse.

2. Chop your fruits/veggies ahead of time (and try not to cut any fingers off). I usually chop everything up and throw the fruits in one bowl and the veggies in another. I typically wait until I’m ready to use the apples/pears to cut them up because they will turn brown if they sit out.

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3. Clean the juicer immediately after using it. Juicers usually have approximately 97 pieces to them so they are kind of a pain to clean but I’ve found that I am way more likely to use my juicer if it’s clean and ready to be used.

4. Drink a lot of water with lemon and (non-caffeinated) tea. Yogi makes some great detox specific teas.

favorite mug

favorite mug

5. Try to avoid temptation. The only food that’s currently in my house is a bunch of fruits/veggies so even if I wanted to stray from the cleanse it’s not like I’d be chowing down on pizza and chips. I would definitely try to avoid restaurants/grocery stores if at all possible.

6. Include green veggies in all juices and try different combinations of fruits/vegetables. There are plenty of juice recipes out there but I usually just throw a bunch of different things in the juicer and hope that it turns out ok. (It always does!)

7. Drink your juice out of a boot. Just kidding, but I’m pretty sure everyone enjoys drinking out of a boot!

juice in a boot

juice in a boot

Happy cleansing!

Best job ever

As most of you know, the purpose of this trip to Taiwan is for Ashley and I to hire around 100 Taiwanese students to work for Yellowstone General Stores. The students study English for years and they go through an extensive screening process with CCUSA. Many of the students have traveled to the United States once or twice but this will be the first time for most of the students so they are very excited and nervous. We held our first round of interviews at the Howard Hotel, where we were staying.

Working hard

Working hard

There were a few other employers at the job fair, including Dorney Park, Boyne Resorts, and Kings Dominion. Albert introduced us and we each said a few words about our unique locations. The Taiwanese students are fascinated with wildlife so I told them about the bears, bison and how beautiful Yellowstone is.

Way too comfortable with a microphone in my hand

Way too comfortable with a microphone in my hand

Excited students

Excited students

Ashley and I interviewed the students in groups of four. I asked the questions and Ashley took notes/ distributed the job offers in the AM sessions and we switched in the afternoon. We had two wonderful assistants from CCUSA – Sophie and May, who were a HUGE help. Thanks again, girls! Sophie is sitting next to me and May is on the far right in the below photo.

Awesome Taiwanese students

Awesome Taiwanese students

We headed down to the CCUSA office for the second day of interviews. We had a much smaller group of kids so a microphone wasn’t necessary. Apparently without a mic, I turn into a serious hand talker.

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We had the best afternoon of interviews. I don’t think we stopped laughing the entire day. My personal favorite was being serendaded by one of the students. Here is the link to the video if you want to check it out: Rachel and Ashley are serenaded at the CCUSA job fair

Two of the girls also performed the gangnam style dance for us which was pretty amazing.

Gangnam style

Gangnam style

CCUSA students

CCUSA students

We ended up hiring 99 students to come work for us this summer. Thank you so much to Jamie Lynn, Albert, Sean, Aaron, Angel, Sophie, May and everyone else at CCUSA!

Taiwan – Day 1

We finally made it to Taipei after a VERY long day of traveling! I must say that we had a pretty good set up on the plane. Ashley and I both had aisle seats and she was directly behind me. I actually didn’t have anyone sitting next to me which was nice because I like to strew my things all over the place. The flight attendants on China Airlines are very nice and attentive but I must say that the food is questionable at best… Luckily I am always prepared with snacks.

Breakfast?

Breakfast?

We arrived at 5:30am and found Jamie Lynn, the program coordinator for CCUSA, almost immediately. Our driver brought us to the hotel and we took some time to unpack, nap and shower before we headed out to explore. Our gracious host, Albert, met us around 10am and took us out to brunch with his son, Aaron. After brunch we did a few touristy things like visit the National Theater and Concert Hall and the Temple.

National Theater and Concert Hall

National Theater and Concert Hall

Beautiful waterfall at the Temple

Beautiful waterfall at the Temple

We planned on going to the top of Taipei 101, which has the fastest ascending elevator and was actually the tallest building in the world from 2004 – 2010. Unfortunately there was a pretty long wait so we decided to bail. Hopefully we will be able to check it out at some point this week. We did end up staying to have lunch at Taipei 101 and I had a delicious stir fry with chicken, vegetables and octopus.

lunch

lunch

After lunch, we headed back to the hotel for a few hours. It was kind of starting to get rainy/gloomy so I decided to check out the hotel’s gym. They had a few bikes, treadmills, a rower, a bunch of weights and some other random things like 20-30 steps for step aerobics. I did 4 rounds of 8 burpees, 10 push press, 12 OH walking lunges and 14 air squats and then I did 1000m row.

That weight is deceivingly small - it's actually 20 pounds

That weight is deceivingly small – it’s actually 20 pounds

Albert brought us to dinner with both of his sons – Sean and Aaron. We went to Din Tai Fung, an authentic dumpling house which was absolutely amazing. While you are waiting to be seated, you can actually watch the dumplings being made from scratch.

Dumplings being made at Din Tai Fung

Dumplings being made at Din Tai Fung

The boys ordered a bunch of different things for us to try including pickled cucumber, some type of seaweed dish, shrimp fried rice, several different types of dumplings, peanut noodles, hot and sour soup, and a few sweet dumplings including some filled with red bean paste.

so. much. food.

so. much. food.

Well I’m off to bed. I think tomorrow is going to be a pretty long day. I’m hoping to go for a run in the morning (the weather is supposed to be beautiful!), then Ashley and I have around 50 or so interviews at the job fair and I believe we are going to the night market for dinner/shopping.

10 hours down, 16 to go

Ashley and I left Bozeman around noon today to head to Taipei, Taiwan. Each year my company recruits about 100 Taiwanese students to work in our general stores and hotels and this happens to involve a super fun trip to Taiwan. Ashley and I went on this trip last year and we had so much fun. Our sponsor, CCUSA, really spoils us.

Taiwan 2012

Taiwan 2012

Here is the breakdown of our 26 hour journey:

Bozeman to Salt Lake City
Salt Lake City to Los Angeles (7 hour layover in LA)
Los Angeles to Taipei (15 hour flight)

The Bozeman airport was insanely crowded and we barely made it through security in time. Just kidding. It was just Ashley and I and a about 30 or so TSA workers.

Big crowds at BZN

Big crowds at BZN

Ashley and I ate lunch at Café Rio in the SLC airport, per our co-worker’s suggestion and it was pretty awesome.

salad model

salad model

We arrived in LA around 5pm and I had big plans to hit up the closest Lululemon store. It took a little while, but I finally found a shuttle that was headed towards El Segundo. I ended up at the DoubleTree in El Segundo and walked just under 2 miles to the Lululemon store. It felt great to stretch my legs since I had been cooped up for the past few hours.

The El Segundo Lulu store was so cute! It wasn’t too crowded so I was able to really scope everything out and chat with all of the ladies working there. They had this awesome chalkboard with their run club and yoga days/times which I loved.

Lulu yoga/running schedule

Lulu yoga/running schedule

Obviously I wanted to purchase the entire store but after lots of browsing, I decided to get another pair of wunder under crops and the run swiftly tech short sleeve top. I also picked up another pair of wunder unders for Heather.

new lulu outfit

new lulu outfit

I’m posing next to the goal board which I thought was a pretty cool concept. Each of the employees displays a photo of themselves, a little background information and the goals that they’ve set for themselves. I hung around the store shopping and chatting for about an hour and then the girls helped me grab a cab to get back to LAX.

The LAX security line was a little different from our experience at BZN.

Toto we're not in Bozeman anymore

Toto we’re not in Bozeman anymore

Well, we are about to board our flight to Taipei so I should probably shut down my computer and get my things together.

One thing that Ashley and I have noticed in our travels is that people love to be first in line to get on the plane. We always wait until the last possible minute to board. Why would you want to spend more time on the plane than absolutely necessary? Let me know if anyone has any insight on this. I’m totally baffled.

Fight Gone Bad Plus 2

On Friday night at CrossFit we did Fight Gone Bad. My first experience with Fight Gone Bad was in my fundamentals class, on December 15th and I was completely exhausted after one round so I was excited to see how I would do after 6 weeks of CrossFitting.

Wall ball.  My arch nemesis.

Wall ball. My arch nemesis.

Wall Ball
Sumo Deadlift high-pull
Box Jump
Push-Press
Row for calories

There are five stations and you rotate to the next station after a minute and repeat for 3 rounds with a one minute break in between rounds.

Push-press

Push-press

Leah was confused when we ended the workout after 3 rounds because she thought we were doing 5 rounds so a few of us decided to stay for 2 extra rounds. All of the pictures are from the 5th round which is why I am drenched in sweat and no longer smiling. Thanks for getting these pics, Lisa!

Sumo Deadlift high-pull

Sumo Deadlift high-pull

It was a gorgeous day in Bozeman on Saturday so Heather and I decided to take advantage of the beautiful weather by going for a run. We both felt awesome and we covered about 3.7 miles.

Post-run

Post-run

After the run, I made a Paleo Coconut Pound Cake for my friend Chris’ birthday using this recipe. I’d say it turned out pretty well.

Paleo Coconut Pound Cake

Paleo Coconut Pound Cake

We went to the Rib & Chop House in Livingston, MT to celebrate Chris’ birthday and it was awesome. I got the cedar plank salmon which came out on a plank that was actually on fire so that was pretty cool.

cedar plank salmon

cedar plank salmon

group shot

group shot

Today wasn’t too eventful. I pretty much spent the day getting things together for my trip to Taiwan. I leave on Thursday and I am sooooooooooooo excited. Stay tuned for travel updates later this week 🙂

Paleo Twice Baked Butternut Squash

So I randomly developed an awesome paleo recipe tonight. It was quick, easy and only utilized a few ingredients. I used my oven’s self timer to bake the squash while I was on my run which is one of my favorite time-saving tips.

Key players.  I forgot to photograph the butternut squash obviously.

Key players. I forgot to photograph the butternut squash obviously.

My measurements are very exact so please pay close attention.

1 butternut squash
A little bit of salt and pepper
Maybe 1/4 cup of coconut milk (more or less depending on how large your squash is)
A few shakes of curry powder
A few shakes of cinnamon
A sprinkle of almond flour

Cut the butternut squash in half, throw some salt and pepper on it and bake it, cut side down, at 375 for about 45 minutes or until it’s pretty soft. Once the squash is done baking, scoop out the insides and put them in a bowl. Add the coconut milk, curry powder, cinnamon, S&P and combine. Add this mixture back into the shell of the squash and top with a little bit of almond flour. If you aren’t paleo I’m sure this would also be delicious topped with some parmesan or goat cheese. Throw it back in the oven for another 20 minutes or so and enjoy 🙂

Not the prettiest food to photograph but this is seriously delicious.

Not the prettiest meal to photograph but this is seriously delicious.

I also have an important announcement for all you runners. Don’t forget to WATERPROOF YOUR SHOES! Heather and I learned this the hard way on our run tonight when we both leapt into a seriously huge puddle that we thought was a patch of ice. Not fun. We still managed to finish just over 3.5 miles and we found a new favorite running location so it was a success.

Waterproofer.  Absolute necessity in Montana.

Go buy waterproofer right now. Two bottles if you live in Montana.

Fun weekend

I kind of had a stressful/crazy week so I was super excited for the weekend, especially because I had a bunch of fun things planned. I started my weekend off with a fun Friday night CrossFit class. I increased my weight from #15 to #20 on my OH walking lunges and I’m hoping to get to the RX #25 within the next few weeks.

On Saturday, Heather and I went to a yoga inversions workshop at The Ridge with our favorite yoga instructor, Gena. We warmed up with a vinyasa flow for the first hour then we started getting into our inversions. Our first inversion was a headstand. Heather made it look easy but it was tricky! I kept flipping over and landing in bridge pose. Finally, after a few tries I was able to get into the headstand without flipping over.

Heather's beautiful headstand

Heather’s beautiful headstand

Getting some assistance with my headstand

Getting some assistance with my headstand

After our headstands, we got into handstands and plow pose. It was a great workshop and I definitely learned a lot. Heather and I went on a post-yoga 2 mile run but neither of us were really feeling it. On Wednesday night, we ran before yoga and we both agreed that a pre-yoga run is way more strategic.

After our run I was putting my car key back on my key holder and I somehow managed to split my fingernail which was both painful and disgusting. I also managed to slice my hand open with a butter knife on Tuesday and cut my finger with a really sharp knife on Saturday night. I’d like to think I’m “accident prone” but really I am just extremely clumsy.

Butter knife wound.  At least my nails were painted.

Butter knife wound. At least my nails were painted.

I was up bright and early on Sunday morning for some ice hockey. My friend Ashley organized a game against the team she coaches and they were awesome. I forget what the score was but they definitely beat us.

Ashley and I getting ready for the game

Ashley and I getting ready for the game

Action shot.  Blurry because I'm skating so fast.

Action shot. Blurry because I’m skating so fast.

After hockey, I came home and got ready to head out on a snowshoeing adventure with Heather. We headed up to Hyalite canyon to hike the Palisade Falls trail. I actually hiked this trail with my mom in September which was a lot of fun. I was a little worried about getting cold but Heather and I were actually getting hot from wearing so many layers and exerting so much energy. It was a beautiful day and we had a great time.

Palisade Falls

Palisade Falls

Snowshoeing with Heather

Snowshoeing with Heather

What I’ve been up to recently

Well I took a few days off from blogging but I am back. I actually had strep throat last week which wasn’t fun. Big shout out to my friend, Elizabeth, for taking such good care of me! As soon as I got better, we had some pretty extreme weather conditions here in Bozeman (-10!) so I have been spending quite a bit of time indoors which is driving me crazy.

Right before I got sick, I went to my favorite Friday night CrossFit class.

16, 13, 10, 13, 16
OH Walking Lunges
Row For Calories
DB Push Press
Sledge Hammer Chops

Action shot

Action shot

A little blurry but you get the idea

A little blurry but you get the idea

I started experimenting with a Paleo lifestyle a few weeks ago and I have been enjoying it a lot more than I expected. I was not excited about giving up cheese, yogurt and sugar but I actually haven’t really missed them. On Sunday I made these delicious chocolate zucchini muffins from PaleOMG (awesome Paleo blog!).

Paleo chocolate zucchini muffins

Paleo chocolate zucchini muffins

Another one of my new favorite Paleo recipes is Coconut Lime Shrimp from Paleo Fresh . It was quick, easy and delicous.

Paleo coconut lime shrimp

Paleo coconut lime shrimp

I’ve also been making this fancy water with slices of cucumber and lemon plus fresh mint in an attempt to drink more water. I’ve seen it called skinny water or detox water on Pinterest but I like to call it fancy water.

Fancy water

Fancy water

Well I think that’s about it. I have a fun weekend coming up so hopefully I will have some fun and exciting blogging material! Happy Thursday!