Burning Calories not Cookies!

Burning Calories not Cookies!
03 Dec

 Did you know you burn over 3 calories for every minute you spend working in the kitchen, and you can blast away even more by picking up the pace?

Here are some ideas of how to sneak in a few extra while you bake.

Make the Kitchen Your Gym

While you’re waiting for water to boil, do a quick set of jumping jacks and deep knee bends. Don’t worry, no one will see you. They’ll just wonder why you’re looking more toned recently. You can even do modified push-ups by placing your hands on the edge of the kitchen counter and moving your upper body up and down.

If you’re waiting for something to boil or set, turn up the music and dance while you wait. Dancing is one of the easiest and most individual forms of exercise and it can help burn off those stubborn pounds while you bake

Calorie-Burning Clean-up

The clean-up after a meal gives you another chance to burn more calories. Pick up the pace as you put things back in the refrigerator and clear off the counters. Skip the dishwasher, and scrub the dishes by hand. Dishwashing burns 160 calories per hour.

Cheerfully yours,

Coach Phyllis

Short week – crazy mix up schedule

21 Feb

This short week really messed up my workout schedule and I struggled to stay on top of things. I ended up not running on Monday but ran on Tuesday and Wednesday.

I saw the dr on Wed and he said my foot is almost there and still suggests physical therapy and conservative mile advancement.  I guess this means that the half marathon I had hoped to run this Sunday may not be a great idea after all.

Today is Thursday and I am having an official rest day so that I can go out tonight and support my team in training group at a bar night fundraiser.  This should be fun!  Tomorrow back to running.

Does the four day work week mess you up too?

So far this week’s amazing food find was a salad bag mixture of kale, swiss chard and spinach.  Its the perfect greens combination for a smoothie.  It tastes delicious with 1 scoop of protein powder and 1 cup of orange juice and two good handfuls of these greens. Place it all in a blender with some ice cubes, blend it up and you are good to go!







Tomorrow morning I will try and take a picture before I drink it up.

Have a great day,


your galfrida4fitness


weekly workout schedule and a recipe that ROCKED this week

17 Feb







This was a great week and I am looking forward to another training week with an all clear from my orthopedic surgeon this Wednesday!

Last Wednesday we tried this quick and easy pasta recipe from one of my favorite site Oh she glows.

Ingredients:  Creamy Tomato Mushroom Pasta

  • 2-3 servings of pasta (I used fusili) I used gluten free
  • 1 tsp extra virgin olive oil
  • 1 small sweet onion, diced
  • 3 garlic cloves, minced
  • 8-oz sliced cremini mushrooms (2-3 cups sliced)*
  • 1-1.5 cups canned diced tomatoes, to taste
  • 3/4 cup fresh basil leaves, chopped
  • 1/4-1/3 cup nutritional yeast, to taste
  • 1.5 tbsp tomato paste
  • 1 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp red pepper flakes (optional)
  • 1/2 tsp fine grain sea salt, or to taste


1. Bring a large pot of water to a boil. Add in your pasta and cook until Al dente, about 7-10 minutes.

2. Meanwhile, heat a large skillet or wok over medium heat. Sauté the garlic and onion in the olive oil for about 5 minutes, or until translucent.

3. Stir in the sliced mushrooms and diced tomato and cook for another 8-10 minutes or so over medium-high heat, until some of the water cooks off.

4. Stir in the fresh basil, nutritional yeast, tomato paste, oregano, thyme, red pepper flakes. Add salt to taste. Simmer for another 5 minutes or so and adjust seasonings to taste if desired.

5. Drain pasta and add back into the pot. Stir in the pasta sauce, heat, and serve immediately

It was delicious and was true to the portion size.  There was enough for Chuck and I and a leftover amount for lunch.

This week the plan is for

Mon- Office is closed so I am planning a run to to a spin class at the gym for a change of pace

Tues- Training run with team in training.

Wed- rest day- yoga and stretching

Thursday- Run

Friday- Run

Saturday- Long run

I was very fortunate this week to have all three weekend runs sponsored by donations.  I would love to keep that going. Go Phyllis Go

So if you have been waiting to donate, this might be the time to do it.  Friend me on Facebook  pstrand1 and I will give you a shout out too!

I will also mail you a bag of trail mix as a thank you gift too.

Have a great week,


your galfriday4hitness



Green Smoothie- Winterized and training schedule for the week

10 Feb

The one good thing about staying in the house, because of a blizzard, you have the chance to make that soup recipe you have been dying to try.

I am happy to announce that my Green Smoothie now has a warm yummy version.  Green Soup and it is delicious.

It is not as easy to make as the green smoothie thats for sure, but you can make a whole batch and have it for many lunches and dinners.

Here is the link to the site, Morgans Green Soup. There is Kale, spinach, broccoli, cauliflower, and coconut milk in there!

I also thought it would be fun to make some protein pancakes this morning.  I haven’t had a lot of success with these in the past, but today I had a much better result using , Vanilla Almondilla.  It was awesome how well they turned out.  I had them with almond butter and raspberry jam.

What is great about this post is that I have struggled with lack of appetite for almost two years.  To be excited about making food again and the way food tastes is pretty much a breakthrough for me.

Training schedule for the week:

Monday- Run

Tues- Yoga @ Equinox

Wed- Cross train with team in training

Thurs- Run@ Equinox

Fri- rest

Sat- Run with team in training

Sun- cross train class

By the way, there will be planking going on at my desk daily.  Drop by if you have a 1:50 to spend with me.