As much as I love clearing my mind and working out alone with no distractions, I totally crave group fitness. After 5 days of alone time, I decided to seek a class here in New Bern. I found a HIIT and quality core class at the Gold's Gym across the street. 45 second intervals, with 15 seconds rest for 30 minutes...followed by a 15 minute core blast. It was awesome. Here is the thing, it was nothing I couldn't have done alone...but I am super competitive. When I am in that setting, I REALLY challenge myself. I have to be the best, the fastest, jump the highest, not letting the old lady next to me do more reps than me and so on. Moral of the story: I'm sore today, I know I worked hard, and it was fun. Get a pal, get a trainer, find a group ex class.....it's totally worth it. Challenge yourself.

Happy Friday!

XoXo,

NaturallyNati

One of the best parts of vacationing on the coast (in my opinion) is the seafood.  I FREAKING love seafood.  I eat it at home all of the time....but there is nothing like FRESH, right out of the water seafood.  My personal FAVE being crab legs.  Snow crab, king crab...I don't care...as long as there is butter for dipping.  As Eric and I were leaving dinner two nights ago, I was explaining how much I love the challenge of eating crab legs.  It is insanely rewarding to get a big and juicy piece of crab meat out of the shell.  Anyone else agree?  Anyway,  Minus the sodium and of course butter dip-age, crab is a pretty healthy choice.  I had never really thought about it before, but I figured it had to be an awesome source of protein.  Here are the facts peeps....and it is def a protein-packed dinner choice.  

Nutrition summary:
Calories 73
Fat 3.37g
Carbs 0.06g
Protein 10.21g
There are 73 calories in 1 snow crab, body section with 3 legs, cooked, shell removed of Baked or Broiled Crab.Calorie breakdown: 42% fat, 0% carbs, 57% protein.

Not too shabby for vacation-dining.  Eat up.  YUMMY.

XoXo,
NaturallyNati

I mean the Jersey Shore cast really had something behind the GTL concept. Don't knock it till you try it I guess. Due to the fact my lovely fiancé wined and dined me all weekend, he didn't get time to get his laundry finished. So I assumed wifey duties this AM and took on the hotel laundry facility. However; genius....it was in the gym. Totally guido. So I hopped on the hotel treadmill and conquered a little HIIT workout...while the threads were getting fresh. Normally I am all about outside workouts, but even at 7 this AM it was already 80 and if I truly wanted to enjoy a day by the pool, I had to move my workout inside. So here is an easy format that would work for any tredmill! Gets your heart rate up=calorie burner.

10 minutes- 9 min mile pace warm up.

20 minutes intervals- (2 min 6-7 min mile pace, 1 min 9 min mile pace).

10 min + cool down- 9 min mile pace.

Workout ✅

Gym ✅

Tan and iced coffee---up next 😎

I know sometimes people think I'm psycho, but even on vacation I love getting a workout in. I just feel better. Then I can justify the food and drinks!!

✌🏼️,❤️ & ☀️

XoXo NaturallyNati

Dropped this little booger off at Grammy's and I'm headed south to see my man, catch some rays, and finally indulge in a little R&R. Stay turned for vacation eats, drinks & workouts.

Girl Bye. 💁🏽💁🏽

XoXo,

NaturallyNati

While I am not an expert, over the years I have leaned a lot about running. When I first started racing, I thought Nike shocks were the best shoes to run in....obvi because they looked cool, and that training was for the birds. Wrong and wrong. I had no clue how important properly equipping your body before racing and running in general was. Above is a little peak into my now loaded running bag (summer edition). Of course, all of these items are not essential, but they work for me....especially when prepping for a race.

1. Shoes. The best advice I can give to a novice runner is to go to a specialty running shoe store (Bob Roncker's or Fleet Feet are my fave) and get fitted for a pair of running shoes. The employees at a speciality store can watch you run....inspect your gate, the way you hit the pavement, your arch etc., and get you a pair of shoes that will work for you.  I literally could care less about look...I learned the hard way....it is about fit.

2.  Bag.  Okay, so this is not essential to running....but I will say I keep this pup in my car, and I am ready to hit the pavement when the moment feels right.  That is a running perk...you don't have to sign up for a class, you just do it.  This lululemon bag is awesome for organizing.  I am all about organization, and being able to find stuff.  There are pockets labeled....phone, keys etc. which is kind of fun.  The lululemon bags also come with little shoe bags...so you can keep your smelly sneaks away from the rest of the goods.

3.  Tervis.  I am so partial to my tervis tumbler.  I have like 900 water bottles...but this guy takes the cake.  I can NOT stand condensation, so sitting my tervis in the car cup holder and not having it sweat all over my car while I am out running is a win.  I also love that it has measurements labeled up the side.  I use a rehydrate powder after a run....so this is nice for a quick measurement.

4.  Running Skirt.  I don't care if I look like a soccer mom.  Running skirts to me are the JAM....especially for long distance running.  I am not a Barbie...and my thighs rub together.  Instead of wearing straight up biker shorts...this is a really good solution for me.  I also happen to think they are cute :).  So there.

5.  Socks.  Do not run unless you commit to taking care of your feet.  One of the best things you can do is get a good pair of water-wicking socks.  Cotton socks will tear the bottoms of your feet apart.  You WILL get blisters.  I like the swiftwick VIBE ZERO socks are my go to.  Who knew you could have a favorite brand of sock?

6.  Body Glide Stick.  Disclaimer....I do NOT have a thigh gap.  Therefore the chaffing struggle is real.  This stuff is a HUGE help when running long distances.  I know girls and guys like using the stick in different areas....so it depends where you rub the most.  For me....bra line, inside thighs, biceps (weird) and forehead.   If you put a little body glide on your forehead, the sweat will run off away from your eyes and down the side of your face.  #gamechanger

7.  Magellan Echo Watch.  I have tried a ton of different GPS watches.  I have a Garmin I use sometimes, but because I run in wooded areas a lot...sometimes the satellite has a hard time picking up....which can get frustrating.  This watch syncs with mapmyrun.  It is easy to use, and you can change your Ipod music from your wrist.  You can also use it to track other aerobic activities...which is nice.

8.  Compression Sleeve.  These are my post-run heaven.  I get shin splints off and on....and they are the WORST.  I can't run in the sleeves or socks....because I always feel like my calves are going to explode.  Slipping these bad boys on post run helps me function and stay pain-free.  You can get them at a running store, or on Amazon.

Who knew someone could shop so much for such a minimalist sport?!?  I always find a way!

XoXo,
NaturallyNati

I definitely ride the struggle bus to breakfast town.  How nerdy was that sentence?  For reals....I hate dealing with breakfast.  On the weekends it is no problem.  But when I wake up to teach classes as early as 4:45 AM.....this girl ain't trying to make an omelet.  I think that early it would make me ill.  So.....today I played around with some of my fave ingredients and came up with a protein-packed oatmeal cookie....perfect for breakfast on the go.  Now...cookie they might be....but don't go expecting an oreo when you take a bite.  Tasty yes....oreo...no.  

Ingredients:
1 cup rolled oats
1 cup blueberries
1 egg
1 tsp vanilla
1 tsp baking powder
1 Tbs honey
1/2 cup cashew meal
1/8 tsp flax seed
1/8 tsp hemp seed
1 tsp chia seed
1/4 cup peanut butter

Instructions:
1.  Preheat oven to 350 degrees.
2.  Mix oats, baking powder, cashew meal, flax, hemp and chia seed in large bowl.  Set aside.
3.  Mix blueberries, egg, vanilla and honey in small bowl. 
4.  Slowly add the blueberry mix to the large bowl.
5.  Add peanut butter.
6.  Spray cooking sheet and spoon out 9 cookies (about 1 Tbs of dough) evenly on the pan.
7.  Bake for 15 minutes.

XoXo,
NaturallyNati

USA.  USA.  USA.  Winnnnnner!  Carli Lloyd is my hero.  I had to come up with the perfect dinner combo that meshed with rooting for the USWNT's win tonight.  Vegetarian quesadilla it was.  And it was freaking awesome.  Instead of meat, I used sweet potatoes and black beans.  Deets below.  #Ibelievethatwedidwin

Ingredients:
-1/2 sweet potato
-1/4 Jalapeno diced
-1/4 Red onion diced
-1/4 Red pepper diced
-1/4 Tomato diced
-1 Tbs Olive Oil
-1 tsp paprika
-1 tsp cayenne pepper
-2 Tbs black beans
-Salt (to taste)
-Pepper (to taste)
-2 tortillas (I use Wrap-itz---they are gluten free spinach tortillas 90 calories)
-1/2 cup shredded mexican cheese
-1/4 Avocado diced
-Cilantro for topping

Instructions
1.  Pre-heat oven to 350.
2.  Dice 1/2 sweet potato.
3.  Mix spices and olive oil with sweet potato in bowl.
4.  Spray baking sheet, and evenly spread sweet potato pieces on sheet.
5.  Bake potato pieces for 30 minutes and set aside.

6.  Dice the rest of the veggies.
7.  Layer sweet potatoes, veggies, black beans and cheese between tortillas.
8.  Grill for 2 minutes----disclaimer----I am a child and only use a George Forman grill.  If you are a real grown-up and have an adult, outside grill....that grilling time may be a little different :).
9.  Top with avocado and cilantro.
10.  Enjoy with a Summer Shandy and USA win!