Thursday, October 27, 2016

SMART Goals - 2017 Race Schedule My BIG Goal: #IMWI2017


2017 planned organized races...
***
Jan 1: The Fleet Feet New Year's Day Dash 10K done

March 18: Shake Your Shamrocks
March 25th  - Chicago, IL (Gala The Hairpin Art Center)
March 30th-April 4th, 2017  - Off the grid *

Apr 29: Crazylegs Classic 8K run*

May 6 20K Monona run (“almost” half marathon)
May 7 J-HAWK early bird TRI 
May 12-16 - Washington DC *
May 13: National Police Week 5K Washington D.C.
May 20: WIBA primer
May 21: Green Bay half marathon*
May 25, 2017 Fleet Feet Aquathon Series (Event 1) - Thursday 

June 4: Lake Mills Triathlon
June 10: Rock and Sole 13.1*
June 16: Grandma's marathon*
June 24: Wisconsin Triterium Triathlon (Verona, WI)

July 6, 2017 Fleet Feet Aquathon Series (Event 3) - Thursday 
July 8: Pardeeville Triathlon (Pardeeville, WI)
July 13: Bastille Run* 9 pm
July 20, 2017 Fleet Feet Aquathon Series (Event 4) - Thursday 
July 23: Ripon Medical Center Triathlon (Ripon, WI)
July 28-30: WIBA main event
July 30: Sugar River Triathlon (Dousman, WI)

Aug 5: Bike to the Beat 
Aug 10: Fleet Feet Aquathon Series (Event 5) - Thursday 
Aug 12: Full Moon Race - Sheboygan County Half Marathon*
Aug 26: Ride Across Wisconsin 
  • New Diggings (25 mi), basic, staffed 7:00am-9:30am.
  • Holland Farm (42 mi), basic, staffed 7:30am-10:30am
  • Monroe (66 mi), full, staffed 9:00am-12:30pm
  • Avon, basic, staffed 9:30am-1:00pm
  • Beloit (104 mi), full, staffed 11:00am-3:00pm
  • Walworth (129), basic, staffed 11:30am-5:00pm
  • Silver Lake (155 mi) basic, staffed 12:30pm-7:00pm
  • Kenosha Finish (175 mi), full staffed 2pm-10pm
Aug 27: Sugar River Triathlon (Belleville, WI)

Sep 2: Marquette half marathon
Sep 10: #IMWI2017* Anniversary & Celebration
Sep 16: Al's Run (Milwaukee)
Sept. 17: Devil's Challenge Triathlon (Baraboo, WI)

Sunday, October 9, 2016

Eat These 7 Meals To Start Losing Weight: Spicy Tempeh Chili

Spicy Tempeh Chili

SERVES: 2
PREP TIME: 15 minutes
TOTAL TIME: 45 minutes

  • 2 tsp canola oil
  • 3 oz non-GMO tempeh, crumbled, or organic lean ground turkey
  • ½ sm onion, diced
  • ½ organic red bell pepper, seeded and diced
  • ½ organic green bell pepper, seeded and diced
  • ½ serrano chile, seeded and diced
  • ½ c cooked black beans
  • ½ c cooked pinto beans
  • ½ c organic crushed tomatoes
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • ½ tsp garlic powder
  • ½ avocado, diced
  • Shredded cheese (optional)

1. HEAT oil over medium heat in a pot, and sauté tempeh, onion, bell peppers, and serrano. Season with salt and black pepper and cook until browned, about 10 minutes.

2. STIR in beans, tomatoes, spices, and 2 cups water. Simmer 20 to 25 minutes, until flavors have time to blend. Serve hot, topped with avocado and cheese, if desired.

NUTRITION (per serving) 280 cal, 16 g pro, 35 g carb, 9 g fiber, 6 g sugars, 10 g fat, 1.5 g sat fat, 770 mg sodium