Glad it’s over: Race Weekend

You know when you have one of those weeks ( or days, hours, moments, etc.) when everything just seems to go wrong? It’s starts with one thing then just escalates from there? Yup, that was our past week and weekend. But in hindsight,  we laugh. Because although it didn’t go as planned, we still were safe, had fun, and were with each other.

So… let me begin. 12 days ago (after the hubs victory race), James caught a virus and got sick. It lasted 10 days. No workouts, at all! He got in one run before this weekend. We figured he might as well go and race since he really had nothing to lose, right? Haha. So we packed our bags, the good travel food,  and were ready for an easy trip down to Kemah.

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Well, his car ended up needing repair so we had a late start. Then we got stuck in a down pour of a thunderstorm and missed the pro meeting. Oh well, no sweat, right? We’ll just email the race director, and we did.

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Once we got there and got him registered, we ventured off to find out hotel. Yes, I booked this hotel 3 weeks ago and had a confirmation number. Apparently that did not matter because they did not have our reservation. We called the helpline and they seemed to have our registration but the hotel did not. Hmmm.. sketchy. So off we went in search of a new hotel, at 7pm on race night.

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After the third hotel stop, I begged the Super 8 hotel man to let us stay and told him our situation. God bless him because he actually gave us the last cancellation. We were able to get into a handicapped room and he gave us a discount. At this point we are tired, hungry, and soaked (from rain). More thunderstorms rolled in and we decided to just hit the sack early.

4AM came way too early and so did the horrible coffee we inhaled. Winking smile Around 4:30am we got an email saying they had canceled the bike due to flooding. Yep, flooding. Just a swim run duathlon would be taking place.

Okay, not a problem. Right?

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3 hrs later we finally get to the boat dock and put James on the boat. Oh, I forgot to mention that they were suppose to jump off a boat (1.2 miles out) and swim in. And instead of doing 2 boat trips for elites and age groupers, everyone was going to go on one boat at 7:45am now. No prob. But wait, James forgot his swim cap. Ohhh, we laugh. And we scrounge.

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I wait for the gun to go off and the elites to jump in the water for the swim.

See that little boat below? That’s where they were to jump off, eek!

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It was rough, rocky, and still a bit rainy. Finally I see 2 pack of swimmer coming in. One group was way right (due to the current) and one was way left, not even near the buoys. James got caught in the current and pushed to the right, way out. It was a mess (for him at least).

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7th out the water and on the .. run? But wait, there was a half mile run to transition. You had to take your cap with you to transition and drop it there in order in order to stay qualified (since there was no bike). James was running strong but then forgot to take his swim cap with him to transition. He ran all the way back to the swim finish (lost 4 minutes on the run) to get the cap and then ran back. Bad move overall, but at least he played by the rules.

Well that put him just out of the top 10. Not a happy camper but hey.. it was that kind of weekend. We’re home, we’re laughing, we survived the weekend and well… WE’RE GLAD it’s OVER!

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Today is marvelous for that reason. Over, done with, moving ON! Phew!

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Please tell me you’ve had one of those weeks, weekends, etc.?

Do you laugh at it after? Hope so because it sure does help ease the pain. Haha!

Cheers,

LC

p.s.

I’m answering a Q&A Healthy Bites session over at Abby’s blog. Go check it out!

Sherpa Scenes: Lavaman Triathlon

Such a great weekend! Being able to see my husband race, pain free and carefree, was my highlight. True JOY and PASSION! And despite having mechanical issues on the bike (had to stop and change out new wheels) he still finished strong. First out of the water and onto the bike then ran a 33 minute 10k. Not too bad considering he has been out of the racing scene for over a year. Love that guy!

I’ll leave you with a few Sherpa scenes. Every day was filled with friends, laughter, sunsets, and good memories. Just what us Cotters needed. A full recap will be coming soon (hopefully from the kiwi himself), but for now I’m soaking up my last day here with the hubs and the island. Cheers!

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Signing off jet lagged and joyful!

Sherpa Wife

LC

Try it out Tuesday: Strength Exercises for Runners

Since I’m currently packing up the apartment, I bribed my husband to post. Evens out, right? Actually, I’ve been wanting him to share his knowledge here for for quite some time now. Today is the day! WHOOP!

Try it out Tuesday

Hi, my name James Cotter (husband to Lindsay of course) and I’m  I’m here to talk about a few strengths exercises that are important to incorporate into your weekly running program. I say this because I have been an injured athlete before and so wish I could go back in time and whisper these exercises into my invisible self.

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When we look at running form and when the foot first strikes the ground, it is the gluts, quads and abs are first activated. It is the role of the glute muscles I’m going to touch base on. The glutes are there to provide stabilization of the hips.

You will notice if the glutes are weak , during the push that on the opposite side of the body tends to collapse falling inwards while the hips of the toe off side and flaring outwards. Running is kind of like doing heaps of single leg squats so having a weakness can easily lead to injury. You want to make sure the glutes are strong to support all your steps during your event.

Developing the glutes is not very hard and requires good stretch bands. Below are some fantastic, simple and easy exercises to do x3-4 weekly to prevent the collapse of hips and knees.

1. Lateral band walk: tip is to make sure your knee and ankle are always in line with each other. Make sure the ankle doesn’t extent out laterally of the imaginary line. Work your way 15-20 meters to left then 15-20 meters back to right. Progress the distance further when you get stronger.

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2. Forward band walk: in a squad position walk up and down a 10-20 meters. Make sure to keep the distance of walk small landing middle arch of planted foot. Land flat footed and keep the stride length short

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3. The clam: Lay on your side and place the band around above your knees and bend the knees back 90 degrees. You are going to left the top leg in a arching motion to engage the glutes. Pick your reps.

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4. Bridges: lay on your back and press up with leg or legs. You can progress from bridge to single leg bridge. Break it up into reps of x amount of seconds. Alternate legs.

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Let me know if you give these a try or have any other questions. All the best with the rest of your training!

James “kiwi” Cotter

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Sunday Scenes: the S’s

The past few Sunday posts have been all about the “snapshots.” I actually stole this idea from Mama Pea and today I am stealing another idea from Lindsay. I’m pretty sure Katie did a post on S’s as well, so let’s just say I’m a theme stealer. But hey, when you have such creative “blends,” you can’t help but want to be like them, am I right? Winking smile

So here are my Sunday Scenes, in one (okay maybe two) word form, and yes.. all S’s.

Sore (stole from Casey)

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Snack

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Soul Muscles

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Stinking Cute (Niece) and Stud (hubs)

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Salad, Salsa, Smoked Sandwich (udi’s bread), and Slaw!

okay that was more than 2 words.

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Shorts and Spray tan

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Sadie’s Snack (almond butter Jar)

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Seasonal (Gingerbread and Cranberry Sugar Cookie Healthy Bites)

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STOKED to get back in the SADDLE!!!!!!

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Sip and Scripture

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And last but not least…. SYRAH and SUNSET

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What are some of your Sunday Snapshots? Any start with S?

Cheers,

LC

Flashback Friday: Kiwi Cotter

As I sit here, thinking over this past year, I almost get a little teary eyed. For me, that says something. I may be corny, but shedding tears of emotion? Pah-lease. Haha, actually, I share in tears of joy. And that’s why I am writing this today. For me, to share joy, to look back at life and THANK GOD for all He’s done.

You see, a year a go today we were on a plane to New Zealand. We wanted to escape, we wanted to rest, we wanted to heal, we wanted to simplify, we KNEW it was worth the risk. And oh how it was totally worth it!

We sold a lot of our stuff, put the other half in storage, and just went for it!

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It was in New Zealand that I realized I had life all backwards. I often thought that I needed to do more, be more, make more, and please more. A constant state of stress and pressure brought upon solely by myself. And the same goes with James. He stressed over trying to provide more, give me more rest (even though I wouldn’t take it), and make me happy. We danced around one big stress ball 24/7 . His  training and my health suffered as well.

But when you move thousands of miles away with nothing else to do but to take care of each other, rest, and just be a wife, you learn that that is more than enough. I struggled for the first half of that move. I struggled with being restless. Not knowing what to do. And then it was if God physically said to me “STOP, take my PATH!”

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Oh yes, I listened this time.

Rest. Love. Listen. Work to live, not live to work. Disconnect to reconnect. Have Faith. Have Hope. RESPECT each OTHER. Laugh. Be kind. Ask for Help. Give a helping hand and a listening ear. Hug. Stop and Smell the Roses. Buy Flowers for yourself. Walk slow and take in the scenery. Read God’s Word. Worry less, thank more!  Dream BIG.

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Those words, those phrases, have been glued to my mind ever since we left New Zealand to come back to the states. I try to remember them daily. The hubs does a pretty good job of reminding me as well. To say that we never get caught up in the busyness and stress of life back in Austin would be a LIE. It’s hard not too. But as soon as I start to feel that way, I look back at this year, I look at how far I (we) have come. I look back at how much we have slowly gained (physically, spiritually, and mentally). I look back and see how our love (and marriage) grew stronger. I look back at it all and smile. A year of true growth and I don’t want to stop! Amen!

A year ago today we left for New Zealand. We were nervous, anxious, happy, excited, tired, and weary. Can you tell from our eyes?

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A year later (picture below), we are so much more restored and THANKFUL for new strength.

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I know this was totally off the beaten path today, but it was on my mind and I had to share. I wrote this post for me. And boy did it feel good!

Enjoy the rest of your Holiday weekend! And be sure to checkout the Healthy Bites Facebook Page tomorrow for a Small Business Saturday discount!

Cheers,

The Cotters

Sunday Snapshots and Small Survey

I’ve never done a Snapshot Sunday or a Sunday scenes, but I thought I might start today. Why? Because sometimes Snapshots speak more than words. Yes?

Work, Play, Eat, Rest, Enjoy, Repeat. There are snapshots of each below, from working for Attunes at Whole Foods to Enjoying new wine and goodies from great Blends (thanks Jess and Jo).

So scroll down and ENJOY this 3 second post. Then if you don’t mind, help me answer a few survey questions at the end. Smile

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What’s the survey? Oh just a little bit of my own thinking. I need advice. Advice on Healthy Bites.

Do we take a chance and invest in more? Do I stop? Do I wait it out in hopes that we will find someone who will invest in us?

If you’ve sampled or ordered Healthy Bites before, are you interested in them being available in stores? Or would you rather just use the recipes?

Do you think Healthy Bites are unique or are there similar bars/bites out there?

Any other feedback is appreciated.

I realize this is not really a survey but just a list of questions. But survey sounded better. Winking smile

Cheers and happy Slow Sunday!

LC

Marvelous Attitude Check & Recipe

Oh thank you Marvelous Monday. I needed you today. It was quite the weekend and let’s just say Mrs. Cotter needed an attitude check. Yes, I call myself Mrs. Cotter when I am in trouble. Sometimes I let my so called ‘”pettiness” get the best of me. And the Mr. Cotter (aka the hubs) gets the brunt of it. Whoa, not pretty!

So I’m starting over today. I’ve put on my smile and made amends with myself and the hubs (yes, now he’s the hubs. I use the name Mr. Cotter when either of us are in trouble).

Anyway, here we go. Marvelous Monday. It’s Marvelous.

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Marvelous because my husband is training, like really training. He said to me, “look babe, I’m an athlete again.” Oh sweet guy, he was always an athlete in my mind, injury or not. Winking smile

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Marvelous because I made myself sore from lifting. I know, that shouldn’t be marvelous, but it is in. Makin’ some strength! Thank you Kelly for posting this awesome workout on instagram. I did everything but used the rowing machine instead of running.

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Marvelous because I satisfied two very specific cravings today. Spicy Sausage Sriracha Veggie bowl and Nutella on Udi’s GF toast. Yes please.

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Marvelous because I finally had time to get a hair cut. Yes, it’s the little things. Sometimes all it takes is someone else styling your hair to make you feel better. Here are my before and after pics. Looks like my evil twin is on the left.

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Marvelous because I brought back the Cotter Chia Recovery cakes. How have I gone so long without these? So easy to use for snacks. This time around I used a vanilla protein and added in lemon stevia drops and vanilla extract. Oh and that would be a a greek yogurt Kefir and honey/fruit  mixed on top.

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Here’s the recipe from my previous post. I adjusted the ingredients a bit.

Ingredients

  • 30 grams recovery protein/drink powder- We use BASE AMINO Recovery with Vanilla Protein Powder. I’m sure Fitmixer would work well too here!
  • 2 tbsp chia seed (black or white seed)
  • 1 egg
  • 1 tsp baking powder
  • 1/2 tbsp coconut butter
  • 1/4 tsp vanilla
  • lemon stevia or extract. Could also use a holiday blend, like hazelnut, cocoa, pumpkin.
  • Toppings:
    • ◦dried fruit, fresh fruit, cinnamon, etc.
    • ◦Greek yogurt mixed with honey and/or rice pudding for topping

Instructions

  1. mix everything in a large soup mug. Microwave for 30 seconds. Let it stand for a few seconds, then microwave again for 15 seconds, let it stand, then microwave one more time for 10 seconds. Flip it over on a plate and add topping. This time around I used Greek yogurt kefir, raw honey mixed with coconut flakes, and dates . Melts in your mouth.

And lastly, it’s Marvelous Monday because I am needed. I’m needed as a wife, daughter, friend, sister, and woman of faith. I need to remember this. In fact, it’s my goal for November. My one and only goal. To not only remember my roles, but to embrace them, and be thankful for them.

Okay, attitude check complete.

Did you need a Marvelous Monday attitude check as well? I’ll consider that a rhetorical question. Winking smile

Cheers,

LC

Motivate the Moment Monday

In a weeks time my husband will start training again. Now, like most runners, triathletes, etc. this is an exciting time. A new season, a fresh start. But for the hubs, it determines our future.

Will the injury come back?

Will the fear of injury hold him back?

Is his career over for good?

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Is this HIS year to overcome?

What if, what if, what if???

Those are the thoughts that ponder in both our heads. Real, raw, and rational. But at the same time, what we question is not in our control. Am I right?

And IF it’s not in our control, what can we control in order to feel sane?

We can control the moment to moment encouragement.

Instead of focusing on what you can’t do, focus on what you can do…. THAT DAY!

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When my husband runs for 20 minutes today, pain free. I say, “that’s awesome! Slow and steady is good!”

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When my husband (or myself) is feeling unfit and “not where we used to be,” I say TO LOSE FITNESS is to GAIN FITNESS. Your motivation to get it back is stronger and SMARTER.

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When you see others achieve their health and fitness goals, and you are still stuck in first gear…. Be kind. Be a Sherpa. Be happy WITH them and FOR them! It’s contagious! It makes you heal faster, I promise. Winking smile

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And if all else fails, then remember to just laugh and be thankful for what YOU CAN do!

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Oh and while you’re at it, eat a pickle and peanut butter sandwich. I hear it cures all. Winking smile

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A little Motivational Marvelous Monday!

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I almost forgot. A workout to finish this Monday!!

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How do you motivate in the moment?

Cheers,

LC

p.s.

I’ve got 2 healthy bite reveals on Wednesday. One is a recipe (Halloween-ish perhaps) and the other is the November Flavor bite! WHOOP!

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All those East coasters, please be safe today as Hurricane Sandy approaches. <3

Discovery Monday

I recently discovered today was a holiday. In fact it’s Columbus Day! Quite the discovery indeed.. I know, corny. Smile

So in honor of this Columbus Day, I thought I’d blog about some recent discoveries myself. Clever, yes? Haha, no it’s just the cute blog thang to do. Guilty.

I discovered that pinterest “discovery” searches are quite inspiring. Like this quote!

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I discovered that the best way to reconnect and disconnect simultaneously is through yoga. I needed this BAD this weekend. Disconnecting from the world and reconnecting my body and mind. Thank you Balance Yoga!

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I discovered that the more healthy bites I bring over to my brothers house, the more kisses I get from my nieces and nephews. I’ll be making more healthy bites this week for sure! Winking smile

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I discovered that no weekend is complete without a little down time, some play time, and a meal that includes poached eggs and buttered bread. Enough said.

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I discovered that in the Cotter house, Fall officially begins when the first huge batch Green Chili Chicken stew is made. Perfect food prep for the week too! Want the recipe?

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5.0 from 1 reviews
Green Chili Chicken Stew (Quick version)
 
Prep time
Cook time
Total time
 
Recipe type: stew
Serves: 6-8
Ingredients
  • 2 cups water
  • 2 cups broth
  • 1 cup diced tomatoes
  • 1 cup diced celery
  • 1 can northern beans (optional)
  • 2 small cans green chilies
  • garlic
  • chili pepper and/or paprika
  • cumin
  • sea salt and black pepper
  • 1 cup diced onion
  • 1 cup mixed frozen corn and carrots
  • 1 cup chopped chicken sausage/roasted chicken (Vegans can use tempeh bacon or tofu)
  • oil
  • mozzarella to top
  • Note: If you are paleo, omit the beans and corn, add squash instead. If you are vegan, tempeh or marinated tofu works as well as adding in my beans.
Instructions
  1. sautee your celery, garlic (2 tsp), tomatoes, and, onion in oil for a bit before cooking. Set aside.
  2. In a large pot, combine your broth, corn/carrots, and seasons (about 1 to 2 tsp of each). Let it simmer for a minute. Then add in your fixins. Beans, green chili, sauteed veggies and garlic, meat or meat substitute. Let it simmer some more. This is where you need to taste. Add black pepper and sea salt if it needs more seasoning. Add more celery and carrots if i needs more bulk. Some people like it really thick, others more broth based. If you add in a can of northern beans, it makes it more of a chili than a stew. Both good!
  3. I like to use spicy chicken sausage to make it lean and with even more spice!
  4. Serve in bowl, add chili pepper flakes and grated mozzarella.

 

I discovered that my husband is one patient man. Patient and determined! Year two of injury and he’s doing the best he can to heal. Does he complain? Not really, instead he focuses on helping others reach their racing goals. Such an inspiration! Yes, I am bias, but I am allowed to be. Winking smile

And last but not least, I’ve discovered that some of my closest  friends are the ones that are miles away. Thanks to this community! Pretty marvelous if you ask me, right Katie?

thehealthydiva

What have you discovered lately?

Happy Columbus Day!

Cheers,

Corny Cotter

The Happiness Factor

I have a little story to tell today. Well that and a super easy recipe. Both make me happy. Both are full of good stuff.

You see, a little over a year ago I received some excellent advice. It was advice from a Christian counselor. Yes, I was seeing a Christian counselor. In fact, the hubs often came with me to see this counselor.

Side note: I think everyone needs a counselor, mentor, etc. AMEN to that!

The main reason I was seeing her was to deal with a lot of anxiety, stress, and fear issues. She really did help me see where all this was coming from and she helped me (us) realize how to overcome it.

But the one thing that stuck with me more than anything was a phrase she would repeat to us quite often.

“You are in charge of your own happiness.”

For the longest time I stressed out because I wanted James to be happy. Happy in racing, his career, our future plans, his training, our finances. I’d would get to bent out of shape over the things that “didn’t go as planned” and felt like I was constantly failing as a wife.

But I couldn’t control that. I couldn’t control the outcome of… life, really.

It wasn’t until we were living in New Zealand that it really sunk in. This “happiness” factor. This quest for “how to make each other happy.”

It was letting go and allowing real emotions to take it’s course. Allowing us to just be there for each other. In the good times and the hard times. Not trying to change the circumstance, but instead saying “I love you,”  “I’ll behind you 100%,” then giving each other a hug and kiss. Done. Not dwelling on the past, not fearing the future. Just being THERE..NOW.

Yep, that was it.

And the result.

A feeling of CONTENT. With us, with where we were (are), and more.

So I’d like to add on to that phrase now. That little bit of advice.

“You are in charge of your own happiness”….. And all it takes is being there for one another, no more, no less.

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The hubs had a long weekend of work /coaching related stuff. I wanted to be there for him. I do that the best with FOOD of course.

So I made these. And he was content. Pretty simple if you ask me, eh? Winking smile

Cocoa Eggins

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Coca Eggins
 

Serves: 7-8 eggins
Ingredients
  • 4 eggs
  • 4 egg whites
  • 1/4 to 1/2 cup coconut cream or regular cream
  • 1 tbsp 100% cocoa powder
  • Optional – chilli pepper for spice
  • oil
Instructions
  1. Mix all your eggs and cream in a bowl. Add in your spices and mix again. Oil up a muffin pan and spoon in your batter to each tin.
  2. Place in oven at 350F for 18-20minutes depending on your oven.
  3. Let cool for for 5-10 minutes
  4. Sprinkle with extra cocoa if desired.

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Even though this is a mushy Monday post, it’s also a Marvelous in My Monday. Thanks Katie. I’m mushy gushy MARVELOUS today!

thehealthydiva

Best Advice you’ve ever gotten?

cheers,

LC