Wednesday, February 11, 2015

Smoothie Recipe: our POWER-packed daily boost of nutrition

1/3 -1/2 banana
3-5 cherries
1/2 c. mixed berries

1 handful whole leaf spinach
1-2 T avacado
1/2 T beet powder (

1 T blackstrap molasses
pure stevia (powder) OR fresh stevia, to taste, optional
whey protein, optional    (I would add a protein source. Kefir or yogurt are good alternatives.)

cloves, ~1/4 t.
nutmeg ~1/4 t.
cinnamon ~1/4 t.
turmeric 1 T.
black pepper ~1/4 t.

1/4 c. kefir
milk (I use raw milk for the boys and almond milk for myself), to taste

I place all these ingredients into a tall magic bullet cup and blend until SMOOTH. It doesn't take long.

some of the benefits of these ingredients:
bananas: high in potassium and vitamin B6

cherries:  supply a good source of vitamins, provide powerful antioxidants and reduce inflammation

spinach: full of vitamins, antioxidants and minerals. Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.

avacado: avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2

beets:  rich in iron, niacin, potassium, and vitamins A and C, and are a great source of energy

blackstrap molasses: high in iron, calcium, and magnesium. "Additional mineral content - Two tablespoons of blackstrap molasses also contains 18 percent of our RDI of manganese (which helps produce energy from proteins and carbohydrates), 9.7 percent of our RDI of potassium (which plays an important role in nerve transmission and muscle contraction), 5 percent of our RDI of vitamin B6 (which aids brain and skin development) and 3.4 percent of our RDI of selenium, an important antioxidant."

cloves: aid in digestion, antibacterial, contain preventive or anti-carcinogenic properties, reduce inflammation



turmeric (must be coupled with black pepper):

kefir: contains highly beneficial bacteria and yeasts; is a rich source of vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy.

To cut down on prep time, we pre-mix all our spices into the whey protein when it arrives. No more measuring is required after that!!! Of course, this only applies if you plan to make the spices a part of your recipe. (But I highly recommend it for maximum nutrition.) 

My husband even prepares his Magic Bullet blender cups for the entire week, ahead of time. He puts the fruit, beet powder, and spiced whey protein into the cups and stores them in the freezer, leaving only the liquid ingredients to be added before blending. This makes for a FAST meal. 

We didn't always prepare our ingredients ahead, but once you begin making these smoothies DAILY, you may find it the more desirable route, just as we did.

This is an original recipe my husband and I developed together to our personal taste and nutritional desires. Many recipes can be found online if you search. I do believe that this particular recipe, with the spices included, may be among the healthiest. This particular recipe is the one I use for my boys. I slightly alter the fruit portions and increase the spinach in mine. Since I am not using as much frozen fruit, I add a couple ice cubes. Feel free to add your favorite fruits or veggies...and ENJOY!

Tuesday, February 10, 2015

The Hormone Cycle and Female Lifters

Here's what you need to know...
The menstrual cycle has a huge influence on a female's metabolic state and training results.

The follicular phase is when women should focus on progress. It's characterized by a higher tolerance for pain and increasing levels of endurance.

Insulin sensitivity is higher during the follicular phase. Her body will be more prone to using carbs to fuel muscle gains.

During ovulation, high estrogen levels can make women more prone to injury.

During the luteal phase, the female body will rely more on fat as a fuel source.

Your Hormones Control You
You work hard each and every time you hit the gym. You give 100% effort and make sure that you eat right. You think you're doing everything right, but could there be something you aren't even aware of diminishing your results?

Each and every day, your hormones control you. You're well aware that testosterone, the male predominant sex hormone, is responsible for making men more muscular, strong, and aggressive. But what about your hormones?

As a woman, each month your body goes through a series of events known as the female menstrual cycle. What most women don't realize, however, is the influence this cycle can have on your metabolic state and training results.

Let's look more closely at this issue and explain what's going on. The good news is once you understand the ramifications of these hormones, you can cater your program to overcome them and even take advantage of them to further your training results.

Your Cycle: A Refresher
First, keep in mind we're talking about premenopausal women who aren't using oral birth control.

Now, the start of your cycle begins immediately after you finish menstruating with the follicular phase, lasting from day zero to 14. This phase is characterized by increasing estrogen, normal progesterone, and an average body temperature.

From there, you move into ovulation, which takes place around day 14. When this occurs, your estrogen level peaks and progesterone starts to increase. You'll also notice you start to feel warmer.

From day 15 to 28 of your cycle, you'll enter the luteal phase where estrogen is declining, progesterone is increasing, and your body temperature remains higher than baseline.

Menstruation then follows to start things off all over again.

Now let's talk about what you go through during each phase.

The Follicular Phase: Eat Carbs and Train Harder
When it comes to your workout sessions, the follicular phase – including the ovulation period – is when you should focus on progress.

This phase is characterized by a higher tolerance for pain, the highest maximum voluntary force generation capacity, as well as increasing levels of endurance. Your body will also be more prone to utilizing muscle glycogen to fuel exercise during this stage, making high-carb workout nutrition critical.

To add to this, your insulin sensitivity levels will be higher during this phase, so focus on higher carb phases or refeeds during intense, carb-depleting workouts. Your body will be more prone to using those carbs to fuel muscle gains.

These intense workouts, coupled with metabolism-enhancing refeeds, will also help to counteract the decline in your resting metabolic rate that takes place during this time. One study published in the American Journal of Clinical Nutrition noted that basal metabolic rate decreased during menstruation and then proceeded to decline to its lowest point one week before ovulation took place.

The Ovulation Phase: Go for a PR!
During ovulation, your strength levels will still be high and you may notice the highest sheer force generation capacity during this phase. If you want to set a PR, now is the time to try. One study published in the Journal of Physiology noted that ovulating women showed an 11% increase in both quadriceps as well as handgrip strength.

Take note, though, that you may also be at a higher risk of injury. As estrogen skyrockets to its highest point during this phase, it can impact collagen metabolism and also influence your neuromuscular control. It was noted in the American Journal of Sports Medicine that anterior cruciate ligament injury rates are four to eight times higher during this point in the cycle than in all other phases.

So train hard at this time, but be especially careful about using good form and being mindful of fatigue build-up.

Your metabolism will also be starting to climb at this point, so if you're feeling a little extra hungry, understand that this may very well be why. Consider adding a few more calories to your diet to fuel this increase, but get those calories from a balanced mix of proteins, carbs, and fats as your insulin sensitivity is starting to decline.

The Luteal Phase: Back Off on Lifting Intensity and Lose Fat
Ever have workouts where it seems your body is just fighting you every step of the way? If so, chances are good it's happening during your luteal phase.

During the luteal phase, with your body temperature higher than normal, you'll experience higher cardiovascular strain and a decrease in time to exhaustion. In addition to this, you may be retaining excess water weight due to PMS, making it more uncomfortable to perform very intense sprint-like activities.

Your body will also rely more heavily on fat as a fuel source during the luteal phase instead of muscle glycogen. Doing workouts that can utilize fat as fuel is a wise move.

This all points to utilizing lower-intensity cardio training coupled with moderate intensity strength work. For those suffering from very high fatigue and discomfort, yoga may be the route to go as studies suggest it may help lessen the severity and duration of PMS symptoms.

Metabolically, your body will be at its peak during this time. A study in the American Journal of Clinical Nutrition suggests your metabolism will be humming along about 7.7% higher than normal, and you'll also experience a greater thermic effect from food as your body will burn more calories digesting than it normally does.

One thing you want to watch out for in this phase, however, is your craving for high carbohydrate foods. Your serotonin production will be lower, and that can promote a poor mood and irritability. Your instinct will be to eat more carbs as they cause a rapid release of serotonin, instantly providing a mood boost and natural high.

However, due to your insulin sensitivity now being at its lowest point and the fact you'll be lowering the intensity of your workouts due to your high fatigability, you need to keep your carb intake under control.

With the higher metabolic rate and more moderate-paced exercise training, this is a prime time to opt for a lower carb, lower calorie phase to kick-start fat burning. Some women may also report feeling nauseated during this time due to PMS symptoms, so the decrease in food intake may be quite welcomed.

To help offset the decline in serotonin and calm those cravings for carbs, consider supplementing with tryptophan or eating foods rich in this amino acid such as turkey, skim milk, soybeans, or pumpkin seeds as they can help produce a natural spike in this neurotransmitter precursor.

The Menstruation Phase: Transition
Finally, as menstruation gets underway, you'll start feeling more like your normal self. PMS symptoms will subside, your body temperature will return to more normal levels, and your water retention will clear.

This makes it a good time to begin transitioning back to more intense workouts as you move into the follicular phase. Your metabolism will be on its way down and insulin sensitivity will be increasing, so transition back to a more moderate calorie, mixed diet that's neither high carb or low carb.

Then as you move back to the follicular phase, you can start implementing your higher-carb refeed periods in hopes of building more lean muscle mass.

Make Your Hormones Work For You
By taking into account how your cycle is impacting your body during various points in the month, you can make your training work with you rather than against you.

It only makes sense to transition to deloading periods or times of lighter work during the luteal phase when you should eat a lower carb diet that corresponds to your metabolic state at this time.

Likewise, it makes sense to focus on PR setting workouts or those aimed at maximum intensity during the follicular period when energy is high, strength is up, and insulin sensitivity is maximized.

taken from

Wednesday, May 23, 2012

our attempt to relive the Tough Mudder (a craving satisfied)

Despite the rain and the lower temps (64 degrees), the morale was high as the boys ran their first mud run on Sunday. Their course was a one-mile course filled with mud, water, and obstacles. Matthew and I, along with a couple of friends, ran the course with them before completed our own three-mile muddy sprint.

The FAMILY element made this event tons of fun!

Friday, May 4, 2012

2012 OKC Memorial Marathon

Finding joy in the little things at Sunday's marathon: 1) I picked a pink poppy at mile 17 and finished with it (it makes a nice pressed bookmark) and 2) Around mile 22 I grabbed two chocolates, carrying and dropping them several times, but finished with them all to earn the satisfaction of my boys excitement when they received them (even though they were melted).
No PR today for ME. Sunday I ran as "Colleen Winn", 1st time marathoner. Mrs. Winn, my friend, I hope you are happy with YOUR PR  (pictured here with my good friend, Mr. H, after his first marathon)
As many others do, I see such spiritual parallels in running a race. I feel "small" on race day. On Sunday, I was just ONE runner, swimming in the midst of 27,000 runners. I draw a great deal of strength from God on race day. My training (or lack thereof) varies with each race, and I'm always a little curious as to how this old body will hold up.  In pushing myself, I re-establish an understanding of the frailty of the flesh. I am reminded of God's grace and thankful for his protection.I find myself praying through pain (or even before it comes). I LOVE that closeness..and the vulnerability in realizing that God strengthens me in my times of weakness. I was anxious with anticipation for that experience last Sunday.

Despite NOT training properly for the race due to circumstances outside of my control, the week leading up to the race was filled with rest, mobility exercises, and stretching. These three things are neglected aspects of my training, and I was determined to incorporate them into my marathon preparation. My friend and neighbor, Sarah, also came over the night before to massage my legs. Now THAT was an effective treat! Although pain DID come during the race, it was minimal.
Around mile 6, I felt slight pain in my knees. By mile 13, my left leg and foot began having the "pins and needles" feeling. After about a mile of running through it, I was able to shed that sensation. At mile 17, my right calf muscle cramped up, and at mile 23, my right vastis medialis (teardrop muscle) knotted up quite visibly and stayed that way until I completed the race. Despite THESE slight pains, of which I was happy to run through, the pain that I was most worried about was the sciatica (tingling, numbness,weakness that starts in my lower back and travels downward through my bottom and down through the back of my leg) that usually hits me around mile 17. This pain NEVER came. I was so relieved and so thankful for THAT. What encouragement it brought to not suffer the pain I was most afraid of on that day!  I was just so thankful to have a body that could do it. What a blessing! Pain was minimal...and the fun and enjoyment of the race was in the forefront of my mind.
yes, this is an official race
photo I DO NOT plan to
I purposed to run this race SMILING. What a difference I do believe it made!  Never was the race grievous, as I was working to the best of my ability to remain positive and uplifted. I was LOOKING for things that made me smile...and then to share (via Twitter, as ridiculous as it was). I made a conscious effort to smile the entire time, make eye contact with others, wave at children, give high-fives and just drink it in. I can't explain how much fun that was. I found humor in little things on Sunday. For instance: the liquor stand that was set up outside a residence, a few miles into the race. They were MAKING DRINKS for the runners. The man running next to me said, "how stupid." I told him that was merely a method of sabotage and eliminating the less committed. :) And then there was the guy giving "high fives for free" around NW Expressway. I saw him, beaming with a huge smile and outstretched HAND. I held up TWO hands. I laughed for about a mile after he gave me TWO fives, because I realized he had a rubber glove on his ONE hand he was USING to give high- fives. Oops. I made him contaminate his other hand. That moment kept me smiling for at least 800 meters. There were small children along the way, distracted, carefree, dancing around their spectating parents, oblivious to the magnitude of the event. It reminded me of my own boys; and I LOVED it. I was entertained by entertainers, inspired by other runners, thankful for all the race volunteers and their support efforts, and motivated by the thought of FINISHING the race, MEETING the challenge, and ACCOMPLISHING my goal.

Thanks, Twitter, for the outlet.
Tweeting was a worthwhile
distraction in this occasion.
The last few moments of a race are intense. It's a culmination of emotion, pain, discomfort and fulfillment. There's only ONE thing that I compare my marathon experiences to...CHILDBIRTH. It's the intense labor that is involved in those miles; it's the emotion that is built in the anticipation of the race...and of it's completion; it's the personal reward that comes from enduring with strength, praying for deliverance and strength the entire way... Upon seeing the Finish line, a wave of emotion swept over me. I truly tried to suppress the tears, but that, combined with the exertion from my final sprint, nearly caused hyperventilation. As I ran in, I doggedly looked through the crowds of people for my husband and my children. Upon making eye contact with my husband and giving him a "thumbs-up" I switched my focal point to that finish banner and swiftly ran to cross under it.

After four marathons, to echo my sentiments from last time: "I STILL LOVE (and maybe a little more) the adrenaline-packed, sweat-filled, pain-free (ha!), I-love-running-and-won't-stop 26.2-miles of a marathon race"! This had definitely been the most fun and easiest marathon I'd ever run.

Despite the slower finish time (4:18), it was only 11 minutes behind my personal best and 18 minutes FASTER than my first marathon. I'm satisfied with my time. But I'm ecstatic with the ease and sheer enjoyment with which I ran.
I wouldn't recommend to anyone else NOT training for this race (see part 1: ). But somehow, it worked out okay for me this time. I'm so glad I followed through with my commitment; it was my best marathon ever...out of four.

direct link to slideshow

"If you want to win, run a 10K...if you want to EXPERIENCE, run a MARATHON."

Tuesday, May 1, 2012

Noteworthy Quotes

  • "The difference between who you are and who you want to be is what you do."
  •  "The reward of a thing well done is to have done it."- Emerson

Friday, April 27, 2012

A Run to Remember: ready for OKC Memorial Marathon!

This Sunday (1 day, 14 hours, 30 minutes, to be exact), the boys will be running in their very own 1.2 mile kid's marathon, while I run an impromptu marathon.

My initial commitment was a walk/jog effort, with a good friend of mine who, after battling through a serious health trial last year, trained tirelessly and truly brought her body into subjection, completed the Tough Mudder nearly one month ago and was going to FINISH her first marathon this Sunday. She didn't know if her body would allow for an entire 26.2 miles of running, but she was definitely going to accomplish that feat, one way or another. Now THIS was enough to inspire me to run another her side.

Due to some recent issues with her back, she was advised not to run Sunday's race. She called me to tell me "You're off the hook for the marathon." I immediately saw this as a way out, nonetheless a great and persistent inner-battle ensued, and after much debate, I could not allow the challenge to die. I had to meet it.

SO, I am going to run 26.2 miles on Sunday. It won't be graceful or painless... Last month brought a bout of sickness therefore, training was...pretty non-existent ,but REST was abundant and has left my body refreshed. I've done this before. I know what to expect. I know, from past experience, when my body breaks down in a race. I know what starts hurting first and how to push through it. And while I'd like to avoid the pain altogether...I know it won't kill me. And besides, my husband says, "you can do it".

This race will be accomplished by sheer force of will...determination...perseverance...and a slice of stick-to-it-ive-ness. I plan to take this race a little slower, placing less pressure on my time and more emphasis on the experience. I want to meet people...encourage people...take photos of all the things I love about the OKC Memorial Marathon...and SHARE the experience. Yes, I've done a few marathons before...but THIS marathon will be different. (I hope.)

"We run to remember" 

Every year, before and during the race...this ALWAYS runs through my mind:

1 Corinthians 9:24-27

24 Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. 25 And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. 26 Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. 27 But I discipline my body and bring itinto subjection, lest, when I have preached to others, I myself should become disqualified.

Tuesday, April 24, 2012

Reliving the Tough Mudder

just in! The official race day video from our Tough Mudder experience:

direct link:

Thursday, March 29, 2012


Justin Bacon
Harley Breth
Bailey Crawford
Luke Cuenco
Michelle Cuenco
Douglas Culpepper
Laskey Hart
Mr. Hilliker
Jeremiah Jacques
Danielle Lamberth
Matthew McCarty
Christy McCarty
Colleen Winn
Patrick McKenna