Updated yoga teaching schedule for July/August

Updated yoga teaching schedule for July/August – Come Join Me on the Mat!

EVERY Monday (starting 7/14/14) LA Fitness Brookhaven @ 8:00pm – 60 Minute Flow Class (EVERY Monday from now on! Well every Monday except when I’m at the TransRockies 🙂 )

EVERY Wednesday (starting 7/16/14) LA Fitness Atlanta Peachtree Road (the old Urban Active) @ 8:30am – 60 Minute Flow Class (EVERY Wednesday from now on! Well, every Wednesday except when I’m at the TransRockies 😉 )

Tuesday 7/22/14 @LA Fitness Toco Hills @ 8:00pm – 60 Minute Flow Class

Wednesday 8/20/14 evolation yoga atlanta @6:15pm – Hot 90 – I am not teaching this one, but my good buddy and awesome yoga teacher Rose will be teaching, some come out, take class with me, and support her!

Thursday 8/21/14 evolation yoga atlanta @6:00am – Hot 60

Thursday 8/21/14 evolation yoga atlanta @12:00pm – Hot 60

Friday 8/22/14 evolation yoga atlanta @ 6:00am – Hot 60

Yoga Goat! Come Get Your Yoga on Goat-style!

Updated yoga teaching schedule for July/August – Come Join Me on the Mat – a great way to stretch out after summer races/training or warm up for summer races/training!

Tuesday 7/8/14 evolation yoga atlanta @ 7:15pm – Hot 90
(get the class for only $10 with discount code “Yogarunners”

Monday 7/14/14 LA Fitness Brookhaven @ 8:00pm – 60 Minute Flow Class (EVERY Monday from now on!)

Tuesday 7/15/14 evolation yoga atlanta @ 7:15pm – Hot 90

Wednesday 7/16/14 LA Fitness Atlanta Peachtree Road (the old Urban Active) @ 8:30am – 60 Minute Flow Class (EVERY Wednesday from now on!)

Wednesday 8/20/14 evolation yoga atlanta @6:15pm – Hot 90

Thursday 8/21/14 evolation yoga atlanta @6:00am – Hot 60

Thursday 8/21/14 evolation yoga atlanta @12:00pm – Hot 60

Friday 8/22/14 evolation yoga atlanta @ 6:00am – Hot 60

Let’s Get Out of Funk(y) Town…

I’m in a funk!  Anyone else finding themselves in a late winter slump?

Um, Yup.

Um, Yup.

Well, I’ve managed to gain about ten pounds since Christmas.  Yes, ten whole pounds.  At first I surmised that maybe it was muscle from all the lifting I’ve been doing.  But then I realized the girls had grown up, if you know what I mean, and then I saw my tummy jiggling…and…Let’s just say it’s been a long time since anything significantly jiggled on me.  I guess it’s the out of control snacking and the endless spoons of nut butter straight from the jar.  Sigh.

Ok so I'm cool in the thigh department for now (while they don't really fit in my jeans anymore, they also don't clap)...but my belly...well it's become it's own entity...

Ok so I’m cool in the thigh department for now (while they don’t really fit in my jeans anymore, they also don’t clap)…but my belly…well it’s become it’s own entity…

I don’t know what it is…I did great through the holidays and then from January on…it’s been straight downhill!

I did have two great races – the Mountain Mist 50k in late January and the Thrill in the Hills Marathon in late February.  But as you can see, since I’ve been residing in Funky Town, I haven’t gotten up the gusto to write and post race reports.  I was certified as a running coach over a year ago; have been training athletes; and am now ready to announce and promote and expand…but I just can’t seem to get around to doing it.  Double Sigh.

Mama Goat, being the devout Catholic she is, gives up something for Lent each year.  Myself, I’m something of a heathen and haven’t given up something for years.  Anyways, I need some sort of catalyst here, so I thought I’d join  her in giving up sweets and junk food until Easter (April 20th).  That’s a loooooong stretch!  Day One was Wednesday.  It went alright. I managed to skip my new afternoon habit of late – a Kind Bar Granola Bar (which isn’t horrible for you – but is still minimally processed and has sugar and grains in it…..I replaced it with a green apple), and after dinner I only had some banana chips and homemade sweet potato chips (I made them myself – with nothing more than a sweet potato and an oven).  I know, I know.  But I needed something.  Yesterday I had a super clean day of eating with only dried apples for dessert.  But then I woke up at about 1:30 a.m. and had a bunch of banana chips.  Well at least they were unsweetened and organic.  Plus I got up at 4:30 a.m. to get my workout in and didn’t eat so I count the middle-of-the-night banana chips as breakfast.  Triple Sigh.

Not ready to give up on cranky just quite yet :)

Not ready to give up on cranky just quite yet 🙂

I went for my regular check-up Wednesday with my doctor.  She is an MD but also a Holistic practitioner, so she does super thorough blood panels that test for some unconventional things – including a regular allergen panel.  She told me my allergen panel came back showing me super allergic to Almonds and moderately allergic to peanuts.  WHAT?!?!?  I’ve been all sniffly and bloated and icky, and she said my over the top consumption of almond milk, nuts and nut butter (and reversion to allowing more gluten back into my diet) might be fueling it… She wants me to layoff the almonds and peanuts for a while to see if the results were just due to overconsumption of late or if I’m really developing a new nut allergy.  So looks like almonds and peanuts will be added to the list of things I’m giving up for a while.  This means a re-think of the morning smoothie, so I stocked up on coconut water as my interim base.  Might make some cashew milk too but I tested a little high on that one too but no where near the peanut and almond.

Doc also said there were signs of inflammation in my body likely caused by me falling off the wagon as to my other food issues (i.e., gluten, dairy and rice – revealed in an ALCAT test a couple years ago)…So time to go back on the wagon with that.  Particularly with the history of auto-immune type diseases and issues in my family.

It’s funny – a couple years ago when I first went to see Dr. Bhatia – she did the ALCAT and gave me recommendations as to supplements, diet, etc.  I took those recommendations to heart – and maybe over the top – and I felt really good.  However, everyone harped on me that my diet was too restrictive or I needed to do this or that…and slowly I let in a little here and a little there and slowly I’ve become more and more miserable.  It’s a funny relationship we have with food.  On one hand we think – what’s the point of being so restrictive with what we can eat that it makes us miserable – go ahead! Live a little!  But then on the other hand, if you’re miserable – for whatever reason – overweight, allergies, health problems, not performing up to speed athletically etc – and someone said, all you have to do is alter how you eat and you’ll feel great – then why wouldn’t you?!  It’s a hard balance to find and something I think we all struggle going back and forth with.  I have a hard time with moderation and tend to be an “all or nothing” type person in all aspects of life.  So I think I need to get back to my hard-line stance… At least for a while.

Same goes for diet I suppose :)

Same goes for diet I suppose 🙂

SO anyways…you all ever feel like you have so many things you want to do, you need to do, you have to do?  Things that are obligations but then things that you really truly want to do for yourself…but can’t find umph you need to start?  Yeah, that’s where I’m at right now in Funk(y) Town.

SO not sure if anyone else needs a pre-Spring re-boot to get their mind and body in check?  If so – join me!  Here’s what I plan to do (as best I can!):

  1. No processed junk foods!
  2. Gluten free/Dairy free diet (and no processed “gluten free” or “dairy free” replacement faux food – also cool it on the rice, almonds and peanuts (specific to me due to an extreme sensitivity/allergy)
  3. More fresh fruit and veggies!
  4. No snacking in between meals (and if need be, keep it at fruits and veggies or homemade unprocessed whole food snacks (like “ice cream” made of blended fruit or “chips” made of sliced and baked zucchini or sweet potato or other fruit/veggies) and very limited nighttime snacking…
  5. To bed early, to rise early!
  6. Lots of yoga – at least 2-3x a week!
  7. More blogging!  (For yourself, insert here some hobby, pet project or thing you do for yourself that you’ve been neglecting)
  8. More focused work days and less lazy (i.e., less pissing around on Facebook and Amazon and Deadspin and HuffPost and….)
  9. More gratitude! (i.e., hello, my life is awesome…move out of Funky Town)
  10. More volunteer work! 

This week has gone so far so good. No real junk food since Tuesday…two yoga classes…too blog posts…tons of veggies…a volunteer conference call Saturday afternoon and a charity event Saturday night!

So during this 40 day stretch from me, look for more posts! To include: posts with recipes and health tips; an announcement regarding coaching services; race reports; volunteering opportunities and stories; and updates as to my new racing plans, strategies and a new certification I’ll be getting soon – yoga teacher goat guru : )

Let me know if you plan to join in, what you’ll be doing and how it’s going along the way!  Would love to see updates via Facebook and Twitter too.  I’ll try to update too to keep us all accountable!



Too Much of a Good Thing…

Mystery Mountain Marathon 10-13-13

So for as many trails as I run, of course I’m a member of the Georgia Ultra and Trail Running Society – or “GUTS” as its known.  However, in the years that I’ve been a member, I rarely make it to their races.  They Mystery Mountain Marathon is a staple, and this year I decided to add it to the race roster.

Screenshot 2013-12-07 20.07.32

This year was a crazy year for racing.  Starting in February I’ve done a marathon or greater nearly every month.  February I did the Thrill in the Hills Marathon coming off an exhausting back to back trip to India and Portland.  March I did the Publix Marathon and had a PR.  April and May I don’t really recall.  I know I did Scenic City in May…June I did the Chattanooga Mountains Stage Race (3 days, 3 mountains, 60 miles), July I did the Troop Trot 39k (ok, not really a marathon, but I won!), August was the TransRockies (6 days, 120 miles, 20,000 feet of elevation gain), September I did the 6 Hours of Dauset Trails doing 6 loops in 5:06 (just shy of 30 miles…and beat all but one boy!), and October I had Atlanta 13.1 and Mystery Mountain.  Who knows how many small races I also had peppered in along the way plus all my training.

I know! But I can't cover it up!

I know! But I can’t cover it up!

I came off of the TransRockies feeling good but searching for the next big thing.  Then I did Dauset Trails where I had a totally unexpected win and great day.  That lead to over confidence which lead to last week’s PR at the Atlanta 13.1 Marathon.  My body was pretty mad following the 13.1.  You see, it can run long and slow all day long, but short and fast does not agree.  My back was hurting, and my legs were crampy and I was feeling a hot mess.  Following a glorious 14 days of detoxing, constant yoga, healthy eating, weight loss, and sanity in early September (If you’re in Atlanta try out the seasonal detoxes at Kashi, they are awesome!), I had about 14 days of no yoga, bad eating, weight gain, and insanity…and about a month of not taking any of my many supplements …then running the 13.1.  So I scheduled a massage for Thursday evening to set all right in the world.  However, we were in trial and I missed my appointment for the closing.  Then, my beloved Courtney of Sequoia Massage went on vacation for the weekend (how dare he?!)!  Eeeeek!  I thought about going to someone else, but I decided to just suck it up.

Courtney is so amazing.  He can fix what ails you. I promise.  He keeps the Goat go-go-going.

Courtney is so amazing. He can fix what ails you. I promise. He keeps the Goat go-go-going.

Saturday I went to a yoga class and that provided some relief.  Afterwards I went to the office to do some work then home to pack up my stuff.  Pooky was out of town again and so I was flying solo.

I packed my provisions and headed up to Chatsworth, Ga to the lovely Super 8.  On my way there I passed through so many small towns and counties that I had never heard of….each town had a Dollar General and several Baptist Churches.  The upside was that they had a great country music channel, so I rocked out and especially enjoyed cruising the crazy windy road up the mountain to packet pickup.

Here at last!

Here at last!

I made it up to packet pickup and they had all sorts of swag, and moonpies, and fun GUTS stuff for purchase.  I couldn’t help myself and decided to partake in a lovely GUTS tie dye.  Awesomeness.

I tried to rotate this photo a million times but oh well! I give up!

You don’t want to know how long it took me to rotate this photo.



On the way back down the mountain I stopped and took some pictures of the beautiful view, but the pictures didn’t come out so beautiful.

2013-10-12 18.40.53 2013-10-12 18.40.57

My pictures suck but the view was awesome!

My pictures suck but the view was awesome!

I checked into the Super 8 which actually wasn’t bad.  I walked to the gas station across the street to get water and was super excited to check out the ice cream shop next door.  Too bad the town closes up at 7:30 p.m.  Oh well, next time Chatsworth.

I went back to my room, laid out my clothes and my swag and photographed them for you all because I know you care.  Also I wanted everything ready to go for the morning.  I then heated up the food I brought for myself and settled in for some TV.  Interestingly, the Super 8 did have about 3 different Fox News Channels, but I was unable to find MSNBC.  I settled for USA’s re-runs of Modern Family.

It may look gross, but it was delicious!  Pumpkin kibbee, mujadara and hummus! Vegan gluten free peanut butter chocolate chip cookies for dessert ;)

It may look gross, but it was delicious! Pumpkin kibbee, mujadara and hummus! Vegan gluten free peanut butter chocolate chip cookies for dessert 😉

I tossed and turned through the night and didn’t get much sleep at all.  Don’t know what the major malfunction was.   My alarm went off and I was already up.  Went through the usual routine and was once again thankful for remembering babywipes.  Super 8 toilet paper is just not forgiving.

So I go to get dressed and put on my sports bra. The only one I brought.  And its one of those Moving Comfort ones with the two hook and eyes on the back.  And I can’t get one hook hooked.  Arrrggh.  And I try.  And I try. And I try.  And I finally take it off to investigate.  Here the hook is broken!!!! Nooooooo!!!! I am in the middle of Chatsworth 30 minutes from go time with no sports bra and a loosey goosey tank top to wear?  Oh dear.

Ready freddy!

Ready freddy!

So I go on to gnaw on this hook and twist it and fuss with it until I get it where it can hang on at least a little.  I get the thing closed and can finally move on with the rest of my life.

I go out to pack up my car and go check out and pour hot water on my to-go oatmeal cup.  On my way past cars to the front desk area, there are all these people gathered around an SUV.  I hear some murmuring and then I hear lots of “meowwwing”.  What the heck?  Then I go inside the office and am fixing my oatmeal.  And these two kids go to the desk and try to explain to the clerk that there is a cat stuck in the engine of an SUV and that they need to figure out who owns the SUV so they can tell them and try to get the cat out.  What a fiasco.  I wonder what became of the cat?

So I head on out to my car, crank up the good country station I found and have a grand old time driving up the windy mountain road.  Trail races are really the only time I get to do some fun driving so I always take advantage.  I got to the race, parked, immediately went to the bathroom and meandered towards the start.  I spotted Alex and we had some chit chat.  In fact, so much chit chat that I forgot to make my usual second  and third bathroom trips.  And so much chit chat that we didn’t realize the race was starting until this insanely loud gun (or something) was fired, scaring the crap at us and letting us take off.

It was so beautiful!

It was so beautiful!

Alex was certain that I would finish well ahead of him.  I told him I had a tough week, was tired and sore and had no idea how this would play out.  I said I was hoping to finish under 6:30 but really I wanted to finish under 6 hours.  Ever the optimist.  Well, at least when it comes to racing 😉

So we started along the trail, talking with some others Alex knew and I felt pretty good.  Of course I had to pee within the first few minutes, but I just ignored it.  I had one quick fall but bounced right back up.  Not bad for me.

However, about three miles in or so, when I stopped to mess with a packet of Island Boost (decided to try something new, I’m on the fence, more later) I lost Alex and the pack by a little.  I restarted again and wasn’t too far behind.  However I started feeling wretched and got further and further behind.  For the first time in a long time, I just wasn’t enjoying this race.  Eeeeek.  It’s the end of the world as I know it.

Damn Island Boost.  Tasty but hard for me to work with for some reason..

Damn Island Boost. Tasty but hard for me to work with for some reason..

About mile 6 or 7 I finally lose Alex and the gang completely, and I’m pissed that I’m moving so slow.  Ugh. What is going on here?  The race is legendary for being tough and the tough stuff hasn’t even happened yet.  Sheesh.  I don’t know what it is… perhaps it’s all the crazy racing mentioned in the second paragraph of this post.  Maybe I’ve just had too much of a good thing.  Maybe I just overloaded my body and mind on trail racing.  Could it be?  At this point I’m freaking out and think that I may make this my very first DNF (“did not finish.”).  There was both a 12 mile and marathon, so I tell myself I will drop at the 12 mile split and I put my head down and meander on.

If only...

If only…

At some point around this time I finally give in and pee.  Using the skills so artfully taught to me by my dear partner Heather during the TransRockies, I pull off the trail behind some large log and squat down for sweet relief.  Except that I squat right into a jagger bush.  Uh, for you that don’t speak Pittsburgh-ese, I essentially sat in a bunch of thorns.  Awesome!  I even drew blood on one finger and one calf.  At least my unmentionables stayed unscathed.    However, a group of dudes comes by right as I am standing to pull my pants up.  Super awkward.  But that’s my life.

Screenshot 2013-12-07 21.19.35

When I get to mile 11 which is where the 12 milers go on to the finish and the marathoners go up a humongous set of hills known as the “Power Lines,” I get my second wind.  I don’t hate the race anymore and am starting to feel the groove.  I decide that I am enjoying this, eat a bunch of junk at the aid station, and march on right up the power lines.  The power lines are steep but not horrible.  Of course I believe this comes from a place of powering up far worse things for six days in the Rockies and haven’t yet forgotten it.  Part way up there is a Barbie head which scares the sh*t out of me!  But I loved it.  I get to the top and there are the “Beer Fairies” sitting there.  I decline the beers but thank them and they note that I look way too happy for having just climbed the power lines.  I tell them it’s a beautiful day, I’m on the trail, and I’m still moving forward on both feet, so how bad can it be?  They agree and I realize I have officially turned my frown upside and am back in the game.

Made it to the top!

Made it to the top!

I feel great and am all smiles at the top.  However the yin to the yang of the uphill is this super long, super terrible steep crumbly rocky dirty downhill.  This thing was so wretched and horrible and I’m so clumbsy on the downhill that I took it nice and easy to avoid falling.  Then I get passed by like 20 people going downhill and its like the TransRockies all over again!  Grrrrr!!!!  I hate downhill.  There, I said it.

down down down!

down down down!

I get to the aid station at mile 13.3 and don’t feel all that bad.  I catch up to some people I recognize, and a guy tells me that we’re only a little over three hours in so there’s still hope for a 6-6:30.  This lifts my spirits.  And on I go!  Although at this point I realize that my hands feel swelled up just like my partner’s were at the TransRockies.  So although this is annoying, it amuses me and reminds me of Heather waving her hands madly above her head throughout the race and I do the same and get a good laugh in to myself.

After a while this old man comes up and tells me that around mile 19 there is a 1.3 mile climb that goes up 1300 feet.  As I typically never look at the elevation map before a race, or even the course really, this came as a surprise to me.  But I think that this should be no problem after all the power climbing up crazy climbs at the TransRockies.  I get to an aid station right around mile 19 and I feast and feast.  At this point I have decided that I am going so slow that I might as well enjoy myself and I’m stuffing my face at every aid station more like I’m running a 100 miler than a marathon.  I tucked pretzels and chips and bananas and gummy bears into my vest pockets like I was a squirrel hiding nuts for the winter (do squirrels hide nuts for the winter?)…It was just like me and Heather’s picnic breaks during the TransRockies.  Just without the days of mileage…and I was alone so that wasn’t quite as fun either.

Screenshot 2013-12-07 20.00.26

Crazy Barbie head!!!

Crazy Barbie head!!!

I leave the aid station and I have to pee – again.  I look and look for cover but there is none to be find so I just cop a squat in the middle of the trail.  To hell with it.  Luckily no one caught me on this and luckily there were no thorns to be found.

It was pretty and I was alone ;)

It was pretty and I was alone 😉

About Mile 22 or so I got another wind and really started to enjoy the thing.  Somewhere around Mile 23 I caught up with Alex and that made me feel vindicated like I hadn’t actually ran all that slow thank goodness.  Alex waived me by so I trucked it on in as by Mile 23 I was finally feeling really good and ready to run.  It only took me six damn hours.

Anyways, it took me 6:14 to run the damn thing!  Terrible!  But between the peeing, the thorns, the lack of a massage, the tiredness, the hills, it wasn’t bad.  Not bad at all.  Plus as with all my runs, if I’m not feeling it at the beginning I was feeling it by the end….this one just took a little longer.

Got the medal!

Got the medal!

But I think I realized that I may have been on to too much of a good thing.  So I enjoyed a nice week of no workouts save for a yoga class and a couple walks so that I could rest up for my big 5k “A” race next week…but more on that next time!

Screenshot 2013-12-07 19.54.03

Happy Trails guys 😉

Did I say there was homemade root beer?  Awesomeness!

Did I say there was homemade root beer? Awesomeness!

Volunteer Time! Run 10 Feed 10

Volunteer Time!  Run 10 Feed 10

So typically I hate big road races.  I usually run one each year – either Publix Marathon or the Thanksgiving Half or the Peachtree – but it’s a rare occasion.

 So Pooky has been out of town at a conference…but the book just came out, so there were a ton to prepare for shipping – and a ton of work at the office… so I’ve been holding down the fort at the office, the house, and with the book.  Sigh.  I haven’t been to yoga all week!  This guy is killing me!  Does anyone become a monster when they can’t get their workouts in??!!

The Code is here!

The Code is here!

So Wednesday night at like 10 or 11pm I’m sitting in our guest room/office wrapping books to be shipped out and doing the occasional Facebooking with the Running Teacher trying to figure out what help she needed or Saturday’s Run 10 Feed 10 charity fun run.  When she says, “Hey do you want a free entry into the Atlanta 13.1 Marathon this weekend?”  Um, do I?  Free. Race. Entry.  My favorite three words!   So despite the fact that I would never pay the $95 to run this thing, I sure would run it for free.  I had the impending Mystery Mountain Marathon coming up the next weekend, but though, eh, it’s just a half marathon. No big deal.

I got them wrapped….

I got them wrapped….

…..but it took a lot of chocolate….

…..but it took a lot of chocolate….

So a long week of work and wrapping books and house chores came and went and finally it was time for a running packed weekend!  Thank goodness.  The cranky no-exercise/ no-husband/ too-much-work monster was  about to get out of control…



First on Saturday was the Running Teacher’s Run 10 Feed 10 Run at the Big Peach.  It was a 7 mile run around the Kennesaw Mountain area on a super fun trails/cross country type course.  We had a good little turn out for the first year and had major swag and major food!  What more could you ask for?

More Liz action shots….

More Liz action shots….

This is me taking action shots of the crowd pre-run...

This is me taking action shots of the crowd pre-run…

Isabel, The Running Teacher and Phil!

Isabel, The Running Teacher and Phil!

So with as much as I run, I rarely volunteer aside from doing registration before Xterra runs.  But being that Isabel needed a few extra hands, I thought, hey, why not.  So I was appointed to man the first road crossing.  I waited my post and as the runners came through, I snapped pictures and helped them across the road.  When a girl came along and told me that was the end, I waited about 20 minutes more and decided I would go out and run the rest of the course and “sweep” it, sticking with those at the back.  I also contemplated picking up the orange flags for Isabel so that she wouldn’t have to bother with it afterwards, but I recalled some saying they wanted to run it more than once, so I decided to leave them.

Here was my post!

Here was my post!

Here come the runners!  Safely being guided across the street by yours truly...

Here come the runners! Safely being guided across the street by yours truly…

And into the woods!

And into the woods!

It was kind of a “shame on me” moment when I realized how little I volunteer at races!  Without volunteers there’d be no races, and I really need to get out there more.  We all do! So go find a race, and volunteer!  And never ever forget to thank the volunteers when it’s you out there running!  But it was super fun, and admittedly, I’m already planning the next time I’ll volunteer 😉

After a while I caught up with the group and ran along with them.  Some really fun and nice ladies.  There was an aid station which was super stocked and we enjoyed gummy bears and bananas and such and were on our way.  It was a lot more hot and humid than expected so I was pumped for the aid station.  When we got about half way out, we turned around to come back.  Um…uh, oh.  I had no idea this was an out and back course.  Color me the worst volunteer ever as now that road crossing would not be manned!  Oops!  Good thing I did not “help out” by removing the flags too 😉  Oh Liz.

It was a beautiful morning!

It was a beautiful morning!

Yay, the aid station!

Yay, the aid station!

Double fisting!

Double fisting!

Loved these…they were all over...

Loved these…they were all over…

Such a scenic course!

Such a scenic course!

We eventually got back to the store and there was a crazy food spread set out.  Isabel baked all sorts of treats, plus gels, bananas, coffee, water, and bagels and juice I brought. It was nuts.  And she gave away all sorts of awesome prizes (like Brooks shoes and Road IDs and such!)

Me and Isabel…I look a little crazy-eyed for some reason…but check out my shirt …hehehehe ;)

Me and Isabel…I look a little crazy-eyed for some reason…but check out my shirt …hehehehe 😉

Post-run massages!

Post-run massages!

The spread was out of control….

The spread was out of control….

More goodies!

More goodies!

All and all it was a fun morning run!  Plus we raised a bunch of funds for a great cause!  I hope you’ll all join us next year!

SO much cooler than a race  t-shirt….this cute tote bag!

SO much cooler than a race t-shirt….this cute tote bag!

The girls were heading out for another loop and for once I said no, and went to pick up my packet for Sunday’s Atlanta 13.1 Marathon (which by the way, what is with the name?  Isn’t kind of a misnomer to call it a 13.1 marathon when a marathon is 26.2 miles?  But I digress…)

I have a post-run tradition of covering my seats with a Pirates or Steelers towel to keep my sweat from infesting my seats…This is the first October I didn't get any crap for my Pirates towel.  Go Bucs!

I have a post-run tradition of covering my seats with a Pirates or Steelers towel to keep my sweat from infesting my seats…This is the first October I didn’t get any crap for my Pirates towel. Go Bucs!

13.1 Swag!

13.1 Swag!

Anyways I got home that night and Swim Bike Mom texted me that she was bailing on the half…and Pooky had just gotten home from being gone most the week.  And I was tired and the race started SO early.  I thought, I think I’ll just pass.

But then I remembered that my friends Kim & Chuck were going to be there and we always always miss each other at races.  It’s happened over and over!  Well not this time, I decided I was going and I would see them.  And trail runner friend Alex would also be there.  And it was a free race, which Isabel was nice enough to give me, so what the heck!

Speaking of which, Isabel is nominated for an awesome Action Hero award for her work with Run 10 Feed 10 so you should totally go on and “endorse” her!!!!


 Race Report on Atlanta 13.1 Marathon coming next!

Until then, Happy Trails 😉


Hey all!  Happy Kale Day!

I know I have been MIA for like two months since the TransRockies!  Eeek!  Sorry about that.  We’ve just been crazy busy and as can be expected, I was a hot mess (when am I not?!) following the TransRockies and needed sometime to kind of “reset.”

Well I did this fabulous 10 day yoga detox at Kashi Yoga Ashram in Atlanta, and I was all balanced and zen and healthy for like two weeks.  It was awesome.  And as can be expected – you guessed it – I’m a hot mess again!

Anyways, I’m working on posts regarding the rest of the TransRockies…and a super awesome six hour race that I accidentally won!!!!  So I’m hoping to post soon.

In the meantime, the blade on my VitaMix got recalled and I had to send it back for repairs.  I’ve been VitaMix-less for like 10 days.  It’s awful.  However, Pooky couldn’t go without his smoothies so I pulled out the old Ninja and she’s been serving us fairly well.  Just takes a little more elbow grease and you have to be a little more selective of your ingredients since it doesn’t quite pulverize everything in sight like the VitaMix.

So this a.m. I made a random smoothie that came out so awesome I had to share!

Did you know that pina coladas are one of the drinks (behind Blizzards I think) that have the highest amount of calories?  It’s true!  Google it.  Everything on Google is true, and we all know this.  Well, regardless if that’s true or not, it’s pretty obvious that a pina colada is not good for you.  But it tastes so good, right?  And a pina colada at 7AM really isn’t good for you…But it’s been a stressful week, and I need a pina colada at 7AM!!!

Well here I am to the rescue with the Green-a-Colada.  Tastes great and will fully detoxify all of the crap stored up in your body.  A great wake up or mid-day or late night treat!



  • 1 cup organic non-gmo not from concentrate coconut water (I like Harvest Bay) (also you may need more depending on how thick you like your smoothie)
  • 1/4 cup fresh squeezed orange or pineapple juice (or more coconut water, or unsweetened almond milk or water – whatever you like. today I didn’t mind the extra sugar so I used 1/4 cup fresh squeezed OJ…when I’m counting the calories I probably would’ve went for almond milk or water)
  • 1 medium golden beet peeled (unless you have a VitaMix…I was without today so I peeled) and chopped small (again, unless you have a VitaMix or Blendtec you can leave in bigger chunks) – it probably came to about 3/4 cup
  • 1/4-1/2 cup frozen organic mango
  • 1/2-3/4 cup frozen organic pineapple (ok, ok all I had today was Dole so it wasn’t organic.  So sue me.  Also I don’t know how much I used.  I’m thinking it was close to the 3/4 cup because I wanted a bigger smoothie)
  • 1/2 small frozen organic banana – I break mine into chunks before I freeze them and I used two chunks which is like 1/2 a banana or probably 1/4 cup if you’re measuring
  • Handful of organic spinach or baby kale (I use Organic Girl – you could also  sub whatever green you have on hand.  Spinach will be milder though and yield less of a greens taste if that bothers you.  Also it blends better if you have a crappy blender)
  • 2 teaspoons of Greens Powder (I use SunFood Sun is Shining.  It’s expensive, but there are 45 servings in a bag and it’s amazing stuff.  I’ll post the side of the bag below.  It’s super good for you…but warning, if you’ve been eating a lot of toxic crap, it will, uh, “detox” it out, if you know what I mean…but in a good way 😉
  • 1-2 teaspoons of raw, organic coconut butter (I use Artisana brand (they make amazing raw nut butters too). It’s amazing and makes the smoothie.  If you don’t have it, you could probably use unsweetened coconut – maybe a tablespoon or two depending on how much you like – I just eye balled the coconut butter – using a bigger sized spoon and not filling it up all the way)
  • Small spoon of Stevia in the Raw (or stevia or sweetener to taste – may want to wait until the end and see how much, if any, you need.  I just used a small bit)
Let's start with the coconut water!

Let’s start with the coconut water!

And the beets!  The yummy yummy golden beets!

And the beets! The yummy yummy golden beets!

Frozen fruits!

Frozen fruits!

Don't forget the greens!

Don’t forget the greens!

You could eat this straight from the jar.  But don't!

You could eat this straight from the jar. But don’t!


Add ingredients as listed.  And then blend away!  Taste at end to see if you need sweetener.

Green goodness!

Green goodness!

This is a delicious smoothie, and will fill you up.  It’s got lots of protein, antioxidants, fiber, minerals, vitamins, probiotics, and enzymes and is super good for you!  Just don’t skip the greens powder if you can!  It will taste fine without it but you’ll be missing so much nutrition!  If you don’t have greens powder, then up your spinach and/or kale to give you an extra boost.

The magic ingredient!

The magic ingredient!

Here's what makes it so good for you!

Here’s what makes it so good for you!

AND if you’re wondering where I get all this crazy stuff I’m always mentioning like Sun is Shining Greens Powder, Artisana Coconut Butter, Stevia in the Raw, Red Sea Salt, Cocoa Nibs (great smoothie recipe with these coming soon!) etc etc… one place – Amazon!  It’s awesome!  I am a Prime Member which means I get free two day shipping and $3.99 one day shipping on almost everything (you also get stuff like free tv shows and movies to stream – but I’m more about shipping weird products to myself quickly)… if you’re interested they are doing a free 30 day trial – you can sign up here.

OK now enjoy your Green-a-Colada and imagine you’re at the beach! I have the space heater blasting in my office, so it feels just like the tropics 😉

Happy Thursday Kale Day!  Go drink something green!

Happy Thursday Kale Day! Go drink something green!

Promise to get some new posts up soon and some info on coaching.  Until then, happy trails  😉

The Results are In – and the Secret Goat Shake Recipe!

The Results are In!

So as I blogged on Wednesday, I decided to detox from the Easter disaster with a little juice detox.

I started on Wednesday.  I did my interval workout on an empty stomach, which is pretty typical for me.  Then I walked over to Ardens Garden which is a block from my condo (lucky me!).  I picked out a few blends that seemed tasty enough, yet healthful.  One called “PH,” which is simply distilled water, kale, celery, a touch of lemon, a green juice which is sweet, “Yoga I,” and a red beet & veggie juice, “Paradise.”  (Tip – if you mix the PH juice – which can be VERY vegetabley – with a half a tablet Nuun, it goes down very smooth!  Plus you get some electrolytes!)



Number one rule - read those nutrition facts!  Look for nothin' but veggies!  These juices are also not pasteurized so all the enzymes stay in tack!  But you also need to remember they don't have a very long shelf life!

Number one rule – read those nutrition facts! Look for nothin’ but veggies! These juices are also not pasteurized so all the enzymes stay in tack! But you also need to remember they don’t have a very long shelf life!

Each day I’ve had nothing but the pure (mostly) veggie juice supplemented by the occasional raw red, orange or yellow peppers or cucumber or carrot sticks.  Friday and Saturday after hard workouts, I had a quick protein shake consisting of 8 oz. Nuun (best sports drink ever!) and one scoop Sunwarrior Warrior Blend vegan raw protein powder (I mix it up post-workout in my Blender Bottle so I don’t have to wait until I get home).  I eat it with a GoGo Applesauce (so many good flavors!) or a small piece of fruit to get my carbs in.  Saturday pre-workout and Sunday pre-post workout I added in a sliced banana topped with a bit of homemade cranberry apple preserves and cashew butter (expensive, I know, but this brand is SO worth it.  Pure goodness, no crap).

Shake with 8 oz. of cold Nuun and you have an excellent electrolyte replacement/protein shake!  I like to have it with some applesauce or fruit for carbs.

Shake with 8 oz. of cold Nuun and you have an excellent electrolyte replacement/protein shake! I like to have it with some applesauce or fruit for carbs.

2013-04-07 22.30.54

Protein, Carbs, Fat!  Yum Yum!  Banana, apple/cranberry preserves, & cashew butter!  It's like a PB&J without the yucky empty calorie bread!

Protein, Carbs, Fat! Yum Yum! Banana, apple/cranberry preserves, & cashew butter! It’s like a PB&J without the yucky empty calorie bread!

Then I would have a simple sensible dinner and no snacks afterwards.  This part was SO hard for me.  But I made it through the first day.  I ignored the grumbles and rumbles and powered through.

I swear, it was my stomach this time!

I swear, it was my stomach this time!

And as the days went on, it got easier.  I also found that I have been filling up quicker.  In fact, the past two nights, I didn’t even finish my whole dinner!  A miracle!

 Although I must admit, I was quite a bit cranky those first couple days.

A Mountain Goat without her snacks is not a friendly companion...

A Mountain Goat without her snacks is not a friendly companion…

Best of all, on weekends I usually go hog wild.  But this weekend I got only one dessert, one snack – a raw, vegan, gluten free, no sugar added coconut cheesecake square (thank god for Cafe Sunflower!).  And I only ate half Saturday night and half Sunday night.  That was it.  Yay me!

I feel so much better after doing this.  I feel emptied out of all the leftover sugar and crap, and I lost about four pounds in the process.  Tomorrow I’m going to start upping the food intake again, but I think I’m going to leave the juice for at least one meal.

The only issue is on Friday I tried to do my workout (6 miles plus one hour weights) on an empty stomach.  I typically do it on an empty stomach no problem.  But what I forgot is typically the night before I’ve eaten a bajillion calories in snacks…not so much this time.  So it was pretty tough getting through my weights session on the juice fast.  But, I lived and learned, and now I know better.

I don't have a picture of me woozie and lifting weights, so I'll put this here instead.  It's random, and I'm not sure I get it, but I like it.

I don’t have a picture of me woozie and lifting weights, so I’ll put this here instead. It’s random, and I’m not sure I get it, but I like it.

Today I volunteered at the Southeastern Endurance and Multisports Expo which was held by a great guy Mike Lenhart who runs an amazing organization, the Getting2Tri Foundation, which helps those who have suffered traumatic injury participate in endurance sports.  Amazing organization, check them out sometime!

I saw old dear friend Swim Bike Mom today for the first time in a LONG time.  Yay!

I saw old dear friend Swim Bike Mom today for the first time in a LONG time. Yay!

Some pretty, but very sugary, drinks they had at the Expo today!  I didn't go there though...

Some pretty, but very sugary, drinks they had at the Expo today! I didn’t go there though…

2013-04-07 11.40.55

I went with the kale, celery, etc juice instead. Made for bad breath for greeting the visitors though 😦

Today I discovered some new juice – called Chuice – seems like some good stuff.  How did I discover it?  Well SBM friend Elizabeth came up to me and declared that there was some funky looking juice at one of the booths that looked right up my alley.  Come to think of it, I did remember seeing a guy carrying around a half gallon jug of some gross looking green substance with some crap floating in it.  And when I saw it, you can bet I said, ooooh I want some of that.  Nothing goats love more than gross looking concoctions!

Full of all sorts of raw foods – sweet potatoes, beets, brussell sprouts, ginger, honey, chia, herbs, the list goes on and on!  It also has a crunch to it – via nuts – hence the name Chuice – Juice you Chew!  It tasted great, so I’m excited to add it into my repertoire.  It is also heavier in calories, carbs, fiber, protein, fat, etc.

2013-04-07 22.27.502013-04-07 22.28.09

I probably should have posted a picture of the owner instead.  According to the ladies at the expo, he was hot.  He was a big dude with some Lenny Kravitz type hair.  Of course, goats thinking like we do, when I saw him, the first thing I thought was, oooh look at his arms.  I wonder what kind of exercises he does, and if they will make my arms look like that.  And so goes a goat’s brain.

Back to the matter at hand, the juice “detox.”

So what now?  Well first things first – an allstar Goat Breakfast – here’s the recipe:


Ingredients (serves one goat):

  • 1 cup liquid (I typically go with half water/half unsweetened vanilla almond milk…if you want more calories, go with some coconut water or fresh juice)
  • 1 cup frozen fruit (I typically go with berries; OR pineapple/mango/banana; OR cherries + a couple spoons cocoa powder; OR peaches/blueberries; OR peaches/banana/strawberries….bananas + PB2 powder…you get the idea!)
  • A good handful spinach
  • Optional things – vanilla extract; almond extract (good with the cherries + cocoa powder); coconut extract; unsweetened coconut flakes (good with the pineapple/mango/banana)
  • 1 spoon stevia in the raw (more or less depending on your taste for sweetness.  Also if you are using the natural flavor or if you are adding cocoa powder or PB2 powder, you may need an extra spoon)


Put everything in the blender and blend like crazy!  Best way to do it is liquid first, stevia + protein powder + any other type powder + extract + chia/flax next, spinach, then frozen fruit last.  Add more liquid if you need it.

Different shakes are good for different things.  Berries are good for everyday – they are lower sugar and lower carb/calorie.  The tropical – mango/banana/pineapple/coconut – good for a treat – or good for immunity boost…sometimes if I have an orange laying around, I add a little OJ too!  Need something anti-inflammatory?  I go with the cherries + dark chocolate cocoa.  Better than an advil!  (pineapples and tumeric are also great inflammation fighters!)

More recipes to come soon! (next time I’ll include photos too like a real blogger)

Happy eating!

I’m a Hot Mess

Hello, my name’s Mountain Goat, and I’m a hot mess.

Truth be told, I’ve always been a hot mess.  For a variety of reasons.  Right now, however, I’m, specifically a hot mess nutritionally.

Only a hot mess wears such an ensemble
Only a hot mess wears such an ensemble

You all know me as a veggie loving goat, always munching on some gross healthy concoction.  And that’s the way I’ve been for quite some time.

Like a green goat shake!
Like a green goat shake!

In 2007 I decided I would go vegetarian.  I didn’t know it would last, and I didn’t know if I would stick with it.  But here I am six years later and still going strong.

Stinky lentils and all!
Stinky lentils and all!

In 2010, Swim Bike Mom and I decided we would go vegan for a month.  I stuck with it longer.  Since then I’ve eaten vegan about 90% of the time.  I’ve recently added eggs back in to the mix but still try to avoid cheese and milk as much as possible.

Last year about this time, I was feeling really tired and icky, all the time.  So I went to see a holistic doctor – Taz Bhatia (who is awesome by the way).  She did some Alcat testing on me – which essentially tests you for allergies and sensitivities to foods and chemicals.  Surprisingly, the test showed that I had an allergy to rice and a sensitivity to gluten, wheat, rye, etc.  Blood tests also showed that I had super low levels of B12 and iron.

She recommended I go gluten free for a while and eliminate rice.  We added in some B12, iron and magnesium to help me sleep at night.

True.  Totally true.
True. Totally true.

When I do something, I am an all or nothing kind of person.  I am not very good at doing anything half way.  I never have been.  So I took the doctor’s orders to heart.  I went gluten free and cut out my beloved rice. I also was eating vegan.  I didn’t eat any processed crap.  And I felt great.

Me, sans gluten and dairy and processed for two months.  I think it looked pretty good on me...oh, what's that?  The champagne is processed and not gluten fee...opps....
Me, sans gluten and dairy and processed for two months. I think it looked pretty good on me…oh, what’s that? The champagne is processed and not gluten fee…opps….

Everyone got on my back and told me I wasn’t eating enough, that I was too skinny, blah blah.  However, I was eating plenty – I was just eating real food, which I think confused everyone.

This says it all.
This says it all.

I eventually fell off the wagon.  And when I’m off the wagon- I’m off the wagon.

The wreckage from me and the little brother hanging out and enjoying our favorite thing - candy and pizza!!!
The wreckage from me and the little brother hanging out and enjoying our favorite thing – candy and pizza!!!

And let me just say I’m off the wagon again.  Ever since the Marathon, I’ve been eating like a hoss.  Then Mama Goat came to visit last Tuesday with an entire full sized suitcase of goodies. And if you’ve ever had them, well then, you know…

A small smattering.  And I mean small.
A small smattering. And I mean small.

I started off with a few here and there… Then came some pizza, then came some Italian and then came some buffet action and….it was out of control.  I was eating butter, and bread and cheese and endless cookies.  Out. Of. Con. Trol.  Yikes.

I can't count how many times we've had this over the past month...it's just. so. good.
I can’t count how many times we’ve had this over the past month…it’s just. so. good.

I thought I would detox and regroup on Monday.  Then Monday came and I ate a crap ton of cookies again!  And Tuesday came – and I ate pizza, fries, more cookies!

I woke up today feeling just awful.  Ridiculously awful and completely disgusted with myself.  So today, my friends, I decided I would start anew.  I spent some time googling juice detox diets and so forth.

junk body

I work so hard on my body so it can do all the things I force it to do.  All the things I GET to do.  So why am I abusing it so with all this crap?

So today after my workout I headed to the Ardens Garden near my house and loaded up on juices.

Shah Law Firm Fridge.  You can guess who's is who's
Shah Law Firm Fridge. You can guess who’s is who’s

And so today, I had fresh green juice, a raw red pepper, and an egg white/veggie omelet with salad and oven roasted potatoes (I’m sorry, I can’t do just juice all day).  I just had some Bija Tulsi Tea as my “after dinner treat.”  Pooky has locked the cabinets and snacks are off limits.  I’m dying here.  Dying.

Yes, this is really a bike lock on the snack cabinet.
Yes, this is really a bike lock on the snack cabinet.

What? Locked cabinets you think that’s odd?  Well, this isn’t the first time this has been.  You see, even when I’m eating perfectly clean, at night I tend to be a little Snack-a-saurus Rex….so on occasion I beg Pooky to help me help myself.  So he got the idea to lock the cabinets after a certain time each night.  And so the locking begins again.

I plan to do the same super strict (well super strict to me!) diet again through Friday.  Fresh juice during the day and one small healthy meal at night with nothing else to follow.

Devastating to find out....
Devastating to find out….

After three days of this, I’m then going to go back to normal living.  However, I plan to be really strict with my no gluten, no dairy and to stay away from processed crap and endless snacks.  I don’t know how long it will last, but thought it might give me a little more accountability if I blasted it on the blog.  So wish me luck and better yet – join me.  I will post some recipes along the way.  Let’s clean the crap out!