Monday, October 31, 2011

Pre-Race Pasta, Post Race Cocoa: A Freezy 5k

This past weekend was the second annual HoBOOken 5k race, which benefited the Hoboken Homeless Shelter. I am a member of the shelter's development committee and helped spearhead a fundraiser with the Elysianettes that provided over 600 meals for the shelter so I signed up for the 5k and was later joined by my friends Eileen and Jen.

Now, initially the weather looked gorgeous but as the Oct. 29th race date closed in the forecast turned ugly - I mean super, fell down the ugly tree and hit every branch on the way down ugly. It went from rain to intense rain to cold to cold, with rain and snow. But, the race was to go on - snow or shine.

So the night before the race we held a pre-race slumber party and I made dinner at home - full at of carbs, zippo nuts (allergy), and packed with protein. Also, I must say it was mighty sensitive to my stomach, which tends to hate any meals pre-race. I think it gets jittery. The problem I faced was not tummy troubles, but rather standing out for 2 hours pre-race in the rain and cold, rain-weighted clothes, not being able to feel my toes or fingers and a runny nose.

Our Pre-Race Pasta Dish - Tomato Basil Sauce and Turkey Meatballs with Mushrooms

Preheat oven to 375
1 package Shady Brook Farm - 93/7 turkey
Use a paper towel to clean about a dozen cremini mushrooms, chop finely and saute
Mince about 6 cloves garlic (average size) drop in over the mushrooms saute until brown
add a little salt, pepper and a little rosemary (fresh)
let the mix cool
add 1/4 cup egg whites and 1/2 cup bread crumbs and 1/2 cup parmesan cheese to meat mixture - add cooled mushroom mix and some basil - dig in and mix with your hands.
Shape into golf ball sized balls - in a frying pan add a little Pam and brown a bit on each side place on a baking sheet and bake in the oven for 20 minutes.

Sauce and Whole Wheat Pasta
In a large saute pan - heat up 2 tbsp olive oil - chop up tomatoes, I used a variety of tomatoes, vine tomatoes and Campari tomatoes as well as a few big slicing tomatoes. I cut them all up in 1 inch pieces and put them in the saute pan and let them start to stew and simmer on med-high heat for about 10-15 minutes, adding salt and pepper and 2 or 3 cloves of minced garlic, Eileen stirring occasionally. I then added a lil oregano, a small dash of red cayenne pepper and a pinch of cumin. Then, stealing from Bodyrock TV, I intended to put in a pinch of honey in lieu of sugar, but since I couldn't find honey I used a dash of agave nectar, which seemed to work fine. I continued to let it simmer and sit, while I cooked a box of whole wheat linguine to package instructions, rinsed and drained some white beans and chopped some basil. I turned the sauce down and added the chopped basil and little bit of pasta water and those white beans. In a large bowl I added the linguine covered it with cheese and then added the sauce. Top it off with the meatballs and use a big spoon to get the juices and you're set. We served it with a big salad - Organic Gurl Green and baby Spinach. It got rave reviews from the crowd (though I will add Billy was not fond of the mushrooms in the meatballs nor the turkey but the 3 girls voted him down). It served Jen and I well when we battled the elements the next day and tided us over until we found refuge and, more importantly, brunch and hot chocolate at Hoboken hotspot 10th and Willow. It was delicious all around.

And to all those who ran in the snow covered race - hope the cocoa was warm - you did a wonderful thing for the shelter and those in need !!

Sunday, October 30, 2011

The Ultimate Halloween Spin Playlist

I've seen a lot of playlists and recently gotten quite a few in my email but I still think mine rocks. Total Time is 45 minutes.

Theme from the Munsters 0:45 Starlite Singers Halloween Party for Kids, WARM UP
Halloween (Theme) 2:59 The Essential Movie Soundtracks (40 Tracks), WARM UP
I Want Candy 2:45 Bow Wow Wow The Best of Bow Wow Wow, 40 SEC run in 2, 20 SEC in saddle
candyman 3:14 Christina Aguilera Back To Basics, add a little resistance, JUMPS t0 2
Sugar, We're Going Down 3:49 Fall Out Boy From Under The Cork Tree, 1 min up high resistance, saddle 1 min recovery
Halloween 5:08 Dave Matthews Band Before These Crowded Streets, endurance saddle seated
Psyco Train (Crazy Train ReMix) 3:14 Joe Burgess, 3 sprints, 15 on, 45 recovery
Black Cat 4:51 Janet Jackson Janet Jackson's Rhythm Nation 1814, seated climb add on 1 min marks, climb last min in 3
Disturbia 3:59 Rihanna Good Girl Gone Bad: Reloaded (Exclusive Edition), JUMPS to 3
Thriller (Single Version) 5:12 Michael Jackson The Essential Michael Jackson, fake wind resistance, start at 20 RPM, add on 1 min strugggle to keep same pace
Somebody's Watching Me 3:23 DJ Brian Howe #1 Club Hits 2008 - Best of Dance & Techno (New Edition) , recover in 2 running
Ghost Train 5:27 Counting Crows Across A Wire: Live In New-York City, COOL DOWN

Wednesday, October 26, 2011

New Title!

I decided, with a lot of thought and input from friends, to change up the name of my blog. Thanks to the friends who took part in my email poll. It took a lot of pondering, trying to decide what meant most to me, but I think Pasta (which I eat a lot of) and Power squats, most closely identifies the crux of what I want to convey.

I will Keep on Tri'n and that is still in the title - but it was also important to me that the name and URL start to match up. I will use this space mostly to post recipes, hopefully get some new ideas for cookin', and posting bootcamp workouts and spin profiles. Speaking of which - I was so excited this past Tuesday to have a half dozen people out for bootcamp at 6am and I think we got one hell of a workout. They asked where I get my ideas from and I told them my secrets - I love, Men's Health, Fitness, and my old boss who had some zinger moves. Here was our workout - a Plank and Pushup Paradise!

Warm - Up
Round 1
-Using a bench, face sideways with one foot on step, squat low step up L (10x) (weights optional)
-Switch Sides to R (10x)
-Jump push up (5x)
Repeat 3x

Cardio interval - 90 sec rope skip, football run with jump turn in all directions, 8x power squats

Round 2
-One leg squat with weights on L (10x)
-One leg squat with weights on R (10x)
-Super girl push up (3x each side) extend opposite arm and leg
Repeat 3x
Cardio Interval - same as above

Round 3
- Side step with weights - step wide (10x)
- Staggered arm push up (5x)
Repeat 4x

Challenge -
Ten pendulums either standing or on hands in a downward dog position for a super challenge, Drop onto the floor, roll over arms overhead, pop up on all fours, lower to forearms, tap side to side with feet OR for a super challenge jump right left 10x, drop down roll back, repeat 3x.

Recover with lighter weights in hand - 20 reverse lunges with bicep curl, alternating R&L. Deep Breathe and do 10 FrenchPresses for triceps. Finish with 10 Overhead Press.

ABS - Plank - 10 sec hold, 5 sec drop - repeat 5x. Roll over, plain crunches 20x; side crunch, rolling to one side R&L; plank with knees to chest 3x each side then outside elbow 3x each side; repeat plain and side crunches, boat pose lower and lift back up. For the back - cat/cow

Cool Down

It was quite a work out and burned about 500 calories in less than one hour. I am looking forward to posting more workouts, spin profiles, and exciting recipes soon! I have great soup ideas as the snow rolls (my lemon parsley chix noodle and roasted cauliflower w/ veg soup) as well as the new pasta recipe I am going to test out on my friends for the big HoBOOken 5k this weekend.

Keep on Tri'n! & Remember - Work Hard, Play Harder, Eat Hearty & Healthy!