February 28, 2014

Coach Michelyn: In Coach Kemp's Footsteps?

I try to read/peruse USAToday every day in efforts of keeping abreast to the happenings in our nation and world. I think it comforts me or brings me back to my pageant days when I actually read each and every article, taking notes and developing potential interview questions/responses.

Today an article, In her husband's footsteps: Wives succeed their spouses in Congress, got me thinking about being a wife, in general, and specifically a coach's wife. Would I be able to take over Coach Kemp's job if the unfortunate situation would arise? As an aside this is a very light-hearted post, as I am not aware of any coach's wife taking over for their husband in the history of Division I Collegiate sports.

Bellow Blue Photography

I mean from the look of these photos, one may think I got some skills on the court!

Bellow Blue Photography

Did it, or did it not go in?

I frequently get asked if I played basketball in high school/college, or if I ran track. Unfortunately, the answer to both of those questions is no. I was a competitive dancer all my life, and picked up my fondness for running as an undergraduate at the University of Florida.

Ok, let's get back to the subject!

When I think about all the components of being a Coach, I do believe there are a few job skills that a college coach must encompass. Here is a short list of "characteristics", in no particular order, and how I fair.

First, I am a "people person" and am approachable. I believe this is an important quality for a coach since you meet so many fans; interact with prospective student-athletes, their parents, and coaches; and must work with your staff to be successful.

Second, one must be organized; I am Type-A, so we got that covered. But on top of being organized one must have a good memory which is already one of my pit-falls. Now, do not get me wrong, I can remember the outfit I wore on any major holiday and/or important event, but ask me how many points Junior scored at his last game and I am clueless. How coaches remember all those details, is beyond me!

Another characteristic is being competitive. Coach Kemp and I discuss this all the time, as we both agree that I may trump him in the "competitive" department. Now do not get me wrong, Coach Kemp loves preparing for a game, and coming out on top; but he believes I can be a little intense. My intensity usually comes out when we are discussing drills, practices, and concepts (even psychological) that may be beneficial for the guys to be successful. I definitely go over-board, talking about 5 hour practices, crazy drills, etc. He quickly reminds me that all of my ideas, ok maybe not all, but a majority are banned by the NCAA. Oh, yea completely forgot about those bylaws!

Which leads me nicely into the FACT that I know nothing about the technical aspects of basketball (rules, court layout, and player positions)! Yes, I was a cheerleader, but I still get confused on whether the ref has called a 30-second and 75-second time-out. And let's not even discuss fouls. I am the crazy fan that yells at the refs the entire game: "Wasn't that a foul, he got a little close to XXX!" or "Hol' up, he grabbed XXX's jersey! I demand a foul!"

And my constant screaming, leaning, and grabbing arms... I apologize to all individuals who sit next to me at games, because yes, I yell, lean whenever a 3-point is attempted, and then grab whoever's arm is closest. I know, it is no good; and there are a few nights I wonder how I got myself into this predicament! Honestly, but joking! So the behaviors outlined above are probably not a good look for a college coach, or any coach for that matter! I am 100% certain that I would not be able to maintain my composure during a game.

Which may conclude and answer my question on whether I could take over the reigns for Coach Kemp!


Question of the Day: Could you do your husbands job? Could he do yours?

February 27, 2014

Fruit-filled French Toast

So I am ALL about easy peasy recipes, and I have got one for you! Actually, all of my recipes are pretty easy and simple, just the way I like them.

This breakfast or snack option only takes about 15 minutes to whip up, and your taste buds will be praising you during each bite. You can thank me after you try it for yourself. I also must share that this is not a recipe that I devised personally, but one that was shared by one of my fellow friends from Renegade, Jocelyn. She could probably develop a cookbook with all the quick recipes she has shared in these two weeks. And she's got great knowledge, or enjoys researching, about healthy foods. Hey, one has to have a friend in your corner that is willing to do the research and then share!

  • 4 eggs (3 egg white + 1 whole egg)
  • Organic Canned Pumpkin (not pumpkin pie filling)
  • Sugar-Free Syrup
  • Berries
  • Cinnamon 
  • Sugar-Free Sweetener (such as):
    • Stevia/Truvia Individual Packets
    • WOW Better Stevia. I have been using the Cinnamon Vanilla 
  1. Heat 10-inch pan on medium heat with a little oil spray/mist
  2. Beat 3 egg whites and 1 whole egg in a bowl while pan becomes warm.
  3. Add approximately 2 TBSP of canned pumpkin, sugar-free sweetener of choice and cinnamon. (I have also used Pumpkin Pie Spice)
  4. Pour egg/pumpkin mixture into pan, and allow to settle for approximately 2-5 minutes. Th time depends on your stove. Jocelyn originally stated 10 mins, but my gas stove is very hot, and that was a little too long. 
  5. Once egg mixture becomes "slightly firm" add in berries of choice (blueberries, raspberries, cranberries, strawberries, etc.). I do not indicate an amount, maybe 1/2 C - 1 C depending on our fruit preference. 
  6. Cover with lid for approximately 5 mins.
  7. Once settled, and juices have been released, fold like a sandwich and recover for 2-3 mins. 
  8. Dress with additional fruit/berries and sugar-free syrup. 
I personally do not enjoy cooked fruit, but I absolutely love this recipe. It is so easy and good for you. This whole eating healthy is so much fun. I am just getting started. In my opinion this is best with raspberries cooked inside and fresh strawberries outside. The raspberries really "juice" while cooking, yum! I do not encourage the use of frozen fruit. I tried this and it wasn't as good. However, if in a pinch, I would do it again. 

Here is the rundown on berries:

1 cup of blueberries has 85 calories.
1 cup of blackberries has 65 calories.
1 cup of strawberries has 45 calories.
1 cup of cranberries has 46 calories.

Ok, in other Jocelyn news, I may need to re-name this post! But she also shared this great article, see I told you she is resourceful, about the Nine Foods You Should Never Eat Again. Here is the list (I encourage you to visit the full article for justifications):
  1. White bread, refined flours
  2. Conventional frozen meals
  3. White rice
  4. Microwaveable Popcorn *
  5. Cured meats with nitrate, nitrites
  6. Most conventional protein, energy bars *
  7. Margarine
  8. Soy milk and soy-based meat substitutes *
  9. "Diet" anything
The three items that I starred surprised/shocked me the most. I have learned more about reading and dissecting the ingredient lists for all foods, but especially energy, protein bars. The writer does share that not ALL energy/protein bars are bad, but that a vast majority are. He includes a short list of some "clean" bars but fails to mention Renegade's "beloved", Quest bars. If you are interested in buying some protein bars, I highly recommend that you check out GNC who is offering 25% off all orders with code, THKSPRG!

Question of the Day: What from the list above surprises you the most? Can you delete it from your diet?


February 26, 2014

Body Fat, Body Weight, and Your Former You: From A Former Pageant Girl's Perspective

Hi Followers! Sorry, I know this post is coming very late in the day and will not encompass my planned "What I Ate Wednesday" post! I will return to regularly scheduled programming next week.

On Tuesday, when I actually document what I ate, I got a flat tire en route to the gym! Oh, don't you fear, I made it there safely, did my workout, and then the hubs came to the rescue and assisted me with transporting my car to the nearest auto care center. Basically, that early morning incident, threw off my entire day! I am so thankful that the flat tire decided to "pop" at a time in which Coach Kemp was actually in town until 10:00am! Yikes, frequent traveler husbands, can be MIA at the most inconvenient of times. But luckily, I was able to count on one of the coach's wives, Tish Mincy, to give me a lift later in the day and then a spontaneous Girls Night Out! We ended up having an enjoyable evening despite some questionable customer service at an area bistro. Not a good look as the owner is a booster. You know as a former waitress and customer service representative, you never truly know who knows who. The name of the restaurant will remain nameless, but pure disrespect and unprofessional handling by the restaurant manager, who was the main culprit. The husbands already got a FULL report of the situation. It is truly a shame since the food and atmosphere was cute for an area bistro.

Ok, so my next complaint is with the city of Toledo for all the potholes hence my flat tire! Get it together, and fill the holes! Next....

Today I ran across a great article that is so fitting for my stage in life and quest for optimal health and well-being. I have decided and am determined to stay on this voyage for the remainder of my life; through all of life's trials and tribulations, celebrations, and daily struggles. The article that I am referring to was written by a former Miss New York, Shannon Oliver, whose blog Generation grannY is now on my reader feed. In her recent post, More Than One Healthy Body: Former Pageant Girls Weigh In, she discusses how an individual "healthy body" may evolve (body weight and physique in her article) but still be considered healthy. She posits the notion that a healthy body does not have to mirror fitness magazines and celebrities. But she also touches on a more personal, and very small population of women, former pageant queens, who sometimes struggle with accepting the fact that they have gained 10-25lbs since their competition days!

What I enjoyed most was the numerous "former" queens during their pageant days verse the current weights, workout regimen, and outlook on health! I have on numerous occasions reminisced through my old pageant day pictures, especially those from when I competed at Miss USA and longed for the body I once had.  

Today looking at this picture, I am not even that impressed, although the scale tipped at the lowest it's ever been for me, at least as a grown adult. When I competed at Miss USA I weighed 130lbs, wore a 2-4, and am 5'8"! All of my friends and family, exclaimed that I was so thin, but I was actually one of the 'larger' contestants. Today I weight about 10-15lbs more, and am a size 4-6. So, when you look at pounds, it is not that significant which brings up another fact - muscles weigh more than fat!

Today, I am now more concerned with body fat than the number on the scale! I actually can't recollect my body fat percentage when I was competing, but I do my weight; maybe because that was the number I was most concerned about - losing the pounds and seeing the scale move DOWN! And, that's all anyone wanted me to report!

Question of the Day: Do you struggle with comparing your current weight/physique to your "golden" days? 


February 25, 2014

Cold Weather Running


Really! I know I said before that I was ok with cold weather as long as the snow/rain stopped, but I did not mean below 20 degree weather! I can't believe that much of the US is dealing with yet another cold front! When is it going to stop?!?!

I do my best running outside, but who likes running when they are freezing their butt off! Well, I could only hope that would happen, my past experiences indicate that I will still posses my bubble butt after any cold-weather run! So, if you are out their trekking in the cold, here are some encouraging



Hope that gave you some motivation!


February 24, 2014

Toledo Tough: Week in Review & Preview

Thurs, Feb. 20 @ Bowling Green 60-58

The Bowling Green game was televised on ESPNU at 9:00pm! Did you catch the game? If you did, you may have caught me after the game cheering ecstatically with Rebekkah Bennet, haha. It has been reported that we were both quite comical with our jubilant celebrations! She is observed fist pumping, and I am jumping up and down like a cheerleader - arms in a wide V, screaming! Wow, what a game is all I can say! It is probably a good thing that I am in overall good health, if not I would have had a heart attack, Jesus! 

I am also glad we won because it was Race's birthday, eldest son to Coach Kowalczyk. He made a sign, and it was on TV! 

Sun, Feb. 23 vs. Ball State 85-74
  • Toledo leads the all-time series vs. Ball State by a 45-40 margin. The Rockets snapped their three-game home losing streak vs. the Cardinals and swept BSU for the first time since the 2006-07 campaign.
  • The Rockets extended their home court win streak to 14 games dating back to last season. UT is one shy of its longest home win streak since winning 15 in a row from Jan. 26, 2006-Feb. 17, 2007.
  • Toledo is 21-1 when holding its opponent under 80 points.
  • Toledo is 16-0 when outshooting its opponent and when leading at halftime.
  • UT put five players in double figures for the fourth time this season.
  • Junior guard Julius (Juice) Brown scored 20 or more points for a team-high seventh time this season. He has scored in double digits on 21 occasions and has topped UT in scoring a team-high 10 times. Juice tied his season high with four three-point field goals and has a 50.0 3PTFG% (11-of-22) in his last four contests.
  • Senior guard Rian Pearson grabbed four steals in each of the Rockets’ games vs. Ball State this season. He scored 13 points and has tallied double-digit point totals in a team-high 22 games.
  • Junior guard Justin Drummond tied his career best with a season-high 34 minutes. He scored 17 points and dished out five assists.
  • Junior forward J.D. Weatherspoon established career bests for three-point goals (2) and three-point field-goal attempts (3).
  • Sophomore center Nathan Boothe tied his season high with 17 points.
Highlights courtesy of University of Toledo Athletics Department

This Week

Weds, Feb. 26 @ Northern Illinois

Sat, March 1 vs. Western Michigan

February 21, 2014

February 2014 Currently...

  • Over the snow, rainy sleet, and any cold, wet-related weather! I know, I live in Ohio, but I am very hopeful that we have passed all the winter storms. Cold weather, at this point is not bothersome, but being wet + cold = OLD.
  • Reading: 

  • Gloating with the University of Toledo's Mens Basketball season thus far! As of 2/21/2014, our record is 22/4 with five more games before the tip-off the MAC Conference Tournament. Stay tuned to my Tuesday, Toledo Tough Review and Preview posts to stay abreast to last few games in the regular season! 
  • Looking forward to my Tampa trip in early March. I am so excited to announce that I will be the emcee for the inaugural Miss Sun Coast and Miss Nature Coast pageant, preliminary to Miss Florida
  •  Getting sentimental that Mr. Prince is growing and maturing. He is now raising his leg to pee, lol. He's growing into a dog, no longer a puppy; only 4 months until he turns 1 year! Where has the time gone? We did adopt him at the age of 2 months, and he weighed barely 5lbs, now he weighs 13lbs. He is our growing boy, and we love him to pieces! 
  • Forging ahead in my 7-week challenge. You can follow my daily eats in WIAW (2.11.2014 & 2.18.2014) posts from the month, as well as my weekly workouts here and here

February 20, 2014

Everything But the Kitchen Sink - Turkey Mishmash

Happy Thursday! As promised from yesterday's post I would like to share my Turkey Mishmash recipe, which is super duper easy and can be altered in so many ways. And, I will share some of the ways to mix this dish up as well.

I should first explain why I entitled this post, "Everything But the Kitchen Sink"... Well, my health-conscious aunt, who is the epitome of hostess with the mostess regularly makes a breakfast dish with organic turkey sausage, and an array of organic vegetables. My father dearingly calls it, "Everything But the Kitchen Sink" because you never know what combination of veggies and spices will be found within it, but you are never disappointed.

Everything But the Kitchen Sink

  • Fresh Spinach
  • 2lbs Ground, Organic Turkey
  • White Onion, Diced
  • 1/2 Zucchini, Diced 
  • 1/2 Yellow Squash, Diced
  • 1/2 Bell Pepper (I used a combination of yellow, red, and orange) 
  • Mushrooms (one carton)
  • Steak Tomatoes
  • Parlsey
  • Cilantro
  • 1/2 C. low-sodium, organic tomato sauce
  • 2 tbsp. Coconut oil
  • Bragg's Liquid Amino's 

1. In a large skillet, place 2 tbsp. of coconut oil in pan, and allow to coat entire pan on medium heat.
2. Saute 1/2 onion, zucchini, yellow squash, and peppers until softened.
3. Add the ground turkey.
4. In another saute pan, place a small amount of water in pan and allow to get hot on medium heat. Once hot, place 1/4 white onion and sliced mushrooms (I bought the pre-washed and sliced ones).
5. Once the turkey has cooked, then pour the 1/2 cup tomato sauce over and coat well. I simply placed enough tomato sauce to have a light coat over meat and vegetables. 
6. While the onion and mushroom mixture is cooking, place fresh cilantro and parsley into the pan, and allow to saute. 
7. To serve, place a handful or two of fresh spinach in bowl/plate, then add meat mixture, followed by mushrooms. Spray 1-2 pumps of Bragg's on top, and then adorn with 1/2 steak tomato! 
8. Eat!

In the past I have also added squash, mushrooms, green beans, and corn to my turkey mishmash. If you have someone in your family who doesn't like ground turkey, then use lean beef or pork. Honestly, the options are endless. 

Also, don't like spinach! Try sautéing green cabbage instead. Super easy, directions below:

  • 1/2 medium head green cabbage, Shredded
  • 1/2 C low-sodium organic chicken broth
  1. In a large skillet, sear the cabbage until it starts to brown
  2. Toss and add a small amount of chicken broth, enough to "wet" the pan
  3. Saute until the cabbage is very soft

February 19, 2014

What I Ate Wednesday (WIAW): 2.18.14


I ended up working out after-work, so I did not consume my pre-workout BCAA's as I did last week.  So, to break my fast, I had three Applegate breakfast sausages, sauteed spinach, and blueberries. I highly recommend the Applegate brand as it is GMO-free and organic . I have only tried the Chicken and Apple Breakfast Sausage, but many at my gym also rave over the bacon! I will pick this up at The Fresh Market this weekend! I have included the recipe for the sauteed spinach below. It is super easy and free of all oils!

Sauteed Spinach Recipe


  • Handful fresh spinach
  • Organic Minced Garlic
  • 1/4 c Organic Tomato Sauce
1. Place organic tomato sauce in pan, with a "squeeze" of minced garlic. Allow pan to get hot.
2. Place fresh spinach in pan, stir frequently and allow to wilt
3. Serve and enjoy!

Snack #1

On our 7 week challenge we are encouraged to eat plan 2% Greek yogurt. Chobani is my favorite brand, and can be purchased in the larger containers at most grocery stores and/or Costo/Sam's. This is a new-to-me concoction of 1/2 cup Greek yogurt, 2-3 drops of Cinnamon Vanilla NOW Better Stevia liquid sweetener (so yum), and a sliced banana. I then added two small yellow tomatoes to get some veggies in as well.


Last week I discussed my desires to decrease my oil intake, and one of my childhood friends, Chris (Hall) Curtis who blogs at Curtis Family, shared with me that she and her health-conscious husband sautee using water! What! So, of course I had to give it a try. I used water to saute the onion and mushroom mixture, and it was delicious! I will share the recipe for this dish tomorrow, so stay tuned. I also used Bragg's Liquid Amino's instead of salt. I know, I said I was not going to fret over my salt consumption, but I lied and I think it is for the good!

Snack #2

Prior to getting my sweat on at Renegade, I decided to make a quick protein shake. The base of this shake is HerbaLife, since Jason and I are distributors, contact me if interested. Are you wondering if your computer screen is ok, it is! I also added a serving of Swanson's Green Food which made the shake green, like The Hulk. I also added a frozen 1/2 banana, water, and natural/organic peanut butter.  It was so darn good!


Dinner was oh so delicious! My husband is half-way on this healthy-eating bandwagon, but last night's dinner may have made him a converter. This is flank steak from The Fresh Market which we allowed to marinate for 2 days. I also had a small side salad with a super easy dressing of Red Wine Vinegar + 1 Stevia packet. I actually made enough for two salads with that recipe, and I was surprised that I enjoyed my salad much better! Jason also threw in a little feta cheese, which never hurt nobody!

I too purchased a food scale, or two, to be exact last Sunday. In the picture, below, you can see that I first bought a super cheap-o one. When I opened it to use, I learned that it was broken! Now this thing only cost $5.99, so I should not have been surprised. Lesson learned that sometimes, ok most times, it is worth paying a little extra for an item that is more durable and last-longing. I then went to Bed, Bath, and Beyond and purchased the Biggest Loser 6.6 lb Digital Kitchen Scale. This only cost $19.99 and then I was able to use a 20% coupon, major score!

Do you use a kitchen scale? What brand?

What flavors of NOW Better Stevia have you tried?

What do you enjoy in your smoothie?


February 18, 2014

Toledo Tough: Week in Review and Preview

Weds, Feb. 12 vs. Ohio (82-76)

If you recall from last week, our home game verse Ohio was "White Out!" Toledo fans were asked to wear white to the game, and there was also a white headband give-away. I thought the white headband give-away was super cute since our Junior forward, J.D. Weatherspoon (aka Spoon) always wears a white headband! I took to Instagram after the game and saw many of our 6th man crew sporting the white headband with the hashtags such as #Spoon, #WeatherSpoon #6thMan. Maybe you have to be a coaches' wife to really think this is awesome :)

Also, an unplanned twin action occurred between myself and Rebekah Bennet, wife to our Director of Operations, Michael Bennet. If you follow me on Instagram , then you have already seen this picture.

How funny is that? We are both wearing yellow jeans, white shirts, navy accents and our Louis Vuitton purses. I even have that Toledo shirt that she is wearing! And, she was wearing leopard loafers, and I own a pair as well but decided to wear cowboy boots instead, trying to keep those Texas vibes flowing for the Final Four!
  • UT has scored 80 or more points in six straight games.
  • Toledo is 12-0 at home this season and has won 13 straight games in Savage Arena since the 2012-13 campaign.
  • The Rockets are 19-0 when holding their opponent under 80 points and 14-0 when outshooting their opponent.
  • UT has scored 80 or more points in 16 of 24 games.
  • Toledo is 12-2 in games decided by 10 points or less.
  • The Rockets have placed four players in double figures in 20 of 24
  • UT is 15-1 when out rebounding its opponent.
  • Senior guard Rian Pearson finished one point shy of his career high with 29 points. He tied his career high with 12 field goal attempts and now leads the Rockets with 14.6 ppg. 
  • Junior guard Julius (Juice) Brown grabbed a season-high six rebounds to go along with 17 points and six assists.
  • Junior forward J.D. Weatherspoon grabbed a team-high eight boards, marking the fourth straight game he has led or shared the team lead in rebounds. He leads UT with 6.9 rpg overall and 8.2 rpg in MAC play.
  • Freshman guard Jonathan Williams registered his fifth double-digit scoring effort of the season with 12 points in a season-high 36 minutes. He sank six-of-eight free throws and ranks third on the team with an 81.3 FT%.

Sat, Feb. 15 at Eastern Michigan (44-65)

Welp, this game was not a highlight! Unfortunately we succumbed to the Eagles, but we face them again at home in a few weeks so we will have an opportunity to re-adjust a few things.

  • Toledo’s three-game win streak vs. the Eagles was snapped today. The Rockets still lead the all-time series by a 47-44 margin.
  • Toledo registered season lows for points (44), points for a half (22), FG% (25.9) and FG% in a half (24.1).
  • The last time the Rockets scored 44 points or less in a game was a 42-39 setback at EMU on Jan. 21, 2012.
  • The Rockets’ minus-13 rebounding differential was its largest of the conference campaign and the second-highest of the season behind Kansas’ plus-16 advantage.
  • Freshman guard Jonathan (Jon Jon) Williams scored in double figures for a second-straight game as well as the third time in the last five contests. In his last five games, he is averaging 10.4 ppg with a 46.2 3PTFG% (12-of-26). For the season, he is averaging 7.4 ppg with a 36.5 3PTFG% (27-of-74).
  • Williams also tied his season high with five field goals made and established season best for field-goal attempts (11) and three-point field-goal attempts (8).
This Week:

Thurs, Feb. 20 @ Bowling Green

You can catch this game at 9:00pm EST on ESPNU!

Sun, Feb. 23 vs. Ball State

Enjoy the "Happy" video showcasing the Toledo Rocket's athletic department, Go Rockets!


February 17, 2014

Workouts in Review Week II

Feb. 9-15

8 miles (outside)

This run was "scheduled" to be 10 miles, but it seems like the running gods were not in my favor on this Sunday morning. I left the house in a rush, which should have been my signal that this was not going to go as planned. When I arrived at the parking lot for the trail, I realized that my earbud was missing the portion that goes around your ear, for security! The drive to my house is maybe 5 minutes, so I could have returned home but I did not want to agitate Prince, our 8 month old dog, who despises being left home alone (Coach Kemp was in the office with the rest of crew, very typical for an in-season Sunday.) Well, I am happy to report and highly recommend Yurbuds Sport Headphones. They are marketed and guaranteed to "never fall out" and those boogers lived up to their hype, even without the behind-the-ear contraption part.

Renegade Strength

Renegade Anabolic

Renegade Strength
7 miles (outside)

Actually, I really enjoyed the run, the weather was bearable and I saw many runners along the way which is always comforting. Then, it happened for the second time in less than 5 days, I saw yet another herd of deer. I too saw about 3-4 deer on Sunday on my return route and yet again I saw them in about the same area. This time my phone was handy (I wasn't so worried about fidgeting with my hone since my earbuds were 100% intact) so I took a picture for proof!

Ok, so you only see one in the picture, but there were more. What freaked me out this time, is that they "allowed" me to get closer before they skivvied into the bushes. I was actually scared to death, to be honest. What the heck does one do when encountered with a deer?!?! You can find a ton of suggestions on the internet on how to deter hitting a deer (Probably should have researched that PRIOR to living in Fargo! Hey, only the car was damaged, not the precious cargo inside). I then did a quick search on Runner's World, and they did not have any great suggestions either, they simply listed deer as a "dangerous" animal for a runner. Well no shit, I could have told them that!

OK, so I ended up walking very slowly past the area that I knew they had gathered. I tried to look completely forward to eliminate any signs of domination or impeding threat! Not sure if that is the best advice, but it has worked now twice, so I am sticking to it. What got me frustrated was that a "premier runner," you know one of those people that flies by you and your envious of their speed, running apparel, etc.  just kept running by! I was like "hello" we got animals lurking around, please stop and be cautious it's not a race. So rude! LoL

Renegade Anabolic

Renegade Strength
5 miles (treadmill indoors)

I think this may be my official last treadmill run for some time. I had purchased a monthly pass at an area gym to get me through January, and accidentally they did not cancel my key-fob until yesterday (Sunday). Lucky for me, I did get a few extra free days without anyone noticing, including myself.

Rest Day!

Mileage This Week: 20 miles
Renegade Classes This Week: 4

Overall, I did not get in nearly enough mileage as I would like. I am truly hoping to log closer to 25-30 miles/week. I am still adjusting to the increase in Renegade classes, as I typically took classes 2-3 times/week, prior to the 7-week challenge. Hoping for more mileage and maybe only 3 classes at Renegade!


February 14, 2014

Portion Sizes & Citrus Tilapia Recipe

Now that I am really cognizant of every food item I place in my mouth, I have really been monitoring my portion sizes, especially for those things that can easily sabotage one's diet. I've got to be honest, I am one of those cooks that approximates when it comes to measuring. I follow recipes, and prefer to have a recipe than developing an entire dish from scratch, but I am not great, overall, at measuring things like salt, oils, and my condiments.

On the top is a great example of my "heavy" hand with fresh-ground nut butter, which is growing on me, then compared to 1 tbsp., bottom picture, that was measured out.

Welp, there you have it! I officially diagnosed myself as a "heavy hander," and have relegated myself to measuring everything. I am even on the quest to purchase a food scale, as I am somewhat frightened to learn about my potion sizes when it comes to my meats/fish. At our first session, they shared the "palm" tip, but I don't even trust myself with that one.

Sticking to this topic, I typically saute my vegetables in EVOO which is good, right? Well yes, but again portion sizes. I figured it was time to change it up a few notches so this morning I used organic tomato sauce to sauté some spinach, about 2 full handfuls. I also added some fresh oregano, a sprigs worth, paired this with my 2 eggs, and it was absolutely delicious.

At this point, I am monitoring my oil intake and portion sizes with proteins. In another few weeks I will begin to analyze my salt intake. At this time, trying to monitor everything may drive this woman batty!

On Wednesday, I promised the citrus tilapia recipe. Well, at that time I did not read the dispersal disclaimer on our 7-week manual. So, I searched the web for another great looking recipe.

Sweet & Spicy Citrus Tilapia


February 13, 2014

Thoughts on My "Diet"

Granted it has not been a full week since I began my 7-week challenge, I figured now was a good time to share my reasoning for embarking on this journey. Let's first be clear, I know I am not overweight by any means. My current body fat percentage lies in the middle of the "Fitness" category. In the contrary, I realize that I have strived to live a "healthy" life by being active and eating my fair share of fruits, vegetables, proteins, and all that jazz. However, I also realized that living a healthy lifestyle is a journey and some guidance never hurt anyone. What truly resonated with me, this occurred after I decided I was doing the challenge, was an open letter written by one of the owners/trainers of Renegade, Jen. In her letter she shared her journey from being an "inactive" youth to fitness trainer and competitor. My youth was not like hers in the activity department, in the contrary I was active in dance (classes 4-6 days/week), but I did eat my fair share of fast foods as did many kids of my generation. What truly struck a cord was about her transition from her youth to her young adulthood. She speaks freely about spending hours in the gym, but then going out on the weekends drinking and eating un-healthy foods. Ok, so I am in my early 30s so I am not binge drinking like an undergraduate, but I saw commonalities with in my own life with working out, but not emphasizing my diet. 

I am now defining diet as the foods you put into your mouth, the combination, amount, and timing of these foods. More recently I have seen many health magazines, blogs, and Instagram speak of the 70/30 approach to weight loss. The 70/30 approach is a rule of thumb that says about 70 percent of initial weight loss comes from changes in diet and 30 percent from exercise. And more recently I have seen 80/20; that kicked me in the butt, literally! 

So basically, I am truly hoping to make lifestyle changes through the next 7 weeks. Am I hoping that I become more lean? Absolutely! I workout often, and have for some time, and to be honest do not believe my hard work shows through, enough. I typically get asked if I was an athlete, or if I run, but I do not have visual definition that I desire. I know that I will not lose 5% body fat in 7 weeks, but I am hopeful that I can "see" some physical differences in my appearance. 


February 12, 2014

What I Ate Wednesday (WIAW) : 2.11.14

Welcome to my first installment of What I Ate Wednesday (WIAW), and as you can tell by the date I am actually referring to what I ate on Tuesday but posting on Weds! I know us bloggers love a good title.

I am personally on Day #3 of the 7-week challenge, and all I really yearn for is a glass (or two) of wine and blue cheese dressing for my salad. Am I asking for so much? Yes, stay with the plan Michelyn. Ok, so without further ado, here is my menu:

Pre-Workout Fuel:

It is obvious that I need to purchase a new Blender cup; this one is about one year old and has been through the ringer, but inside I have 1 scoop of Branched-Chain Amino Acids (BCAA). This is the Scivation XTEND  Raspberry Blue flavor. This was my first time drinking this pre-workout concoction, and overall it was pretty good. I am a water drinker and had to get acclimated to the sweetness of the beverage. I am an odd duck (says my husband), I really do not enjoy juices, and am always "watering down" any fruit beverage. I much prefer water or a diet soda, which are truly not good for you anyways.   I am thinking I may also enjoy their Strawberry Kiwi and Watermelon Madness flavors as well, I will let you know my thoughts on those two flavors as well.


For breakfast I had two whole eggs, cauliflower hash browns, and blueberries. This was my first attempt at cauliflower hash browns and although it tasted alright, I am not sure if my execution was on point. My trainer, Jen, said you simply saute shredded cauliflower in EVOO with garlic. Well, that is what I did... I had it again today, Wednesday, and let it sit a little longer. It still does not resemble some of the pictures I see from Google, but I am also not adding any cheese. Overall, it is pretty tasty, so whatever!

Snack #1
Snacks = Protein + Fruit + Veggie!

In my early morning snack, I devoured steamed broccoli and carrots from dinner the previous night with some organic salsa, two Sargento 2% cheese sticks, and a mandarin orange.


Lunch is a "Pinterest Find," Paleo Chicken Stuffed Peppers (recipe altered a little - no tomatoes or coconut butter). The recipe can be found  at This Mom's Sweet Life After Babies. Jason too had this for lunch and raved about it! I consider this a double score, he even ate it cold! I did add a little hot sauce for some jazz! Overall, it was very tasty and full of veggies, which I love!

Snack #2
Remember, snack consists of protein, raw nut butter; fruit, half a medium apple; and vegetable, steamed broccoli and carrots.


For dinner I made Citrus Tilapia, recipe to be shared tomorrow, and a small salad. It is also suggested that we have another serving of vegetables, but I am currently struggling to eat all of this food, so I nixed the side vegetable and only had a salad. For the dressing, I missed EVOO, balsamic vinegar, and Penzeys Italian Seasoning.

Overall, I am feeling quite full all day. I used to love salads, but was not so thrilled with my salad from last night. I guess it's not the vegetables that I enjoy most, but the salad dressing!! One of the other members shared another salad dressing recipe that I will try soon, I am hoping that will re-ignite my love for salads...


February 11, 2014

Toledo Tough: Week in Review and Preview

Feb. 5: Toledo vs. Bowling Green (83-76)

Tie One On, started by the Vice President for External Affairs Lawrence (Larry) Burns, was inspired by the Coaches vs. Cancer effort. Instead of tennis shoes, UT Men’s Basketball Coach Tod Kowalczyk and his coaching staff wear bow ties to support the fight against cancer. A huge notes of admiration is warranted to Larry Burns and his team! This year's event raised over $30,000 for prostate cancer care, research, and outreach. Congratulations and thank you to everyone who supported such a wonderful cause. 

This year's bow tie was reversible, one could wear it as a yellow or navy bow-tie. I forgot to take a picture of Coach Kemp's ensemble but he wore a navy suite, yellow shirt with white stripes, and these neat brown and navy dress shoes. He was pretty dapper, if I do not say so myself! Here are a few highlights from the Win!
  • Toledo has won 2 straight games vs. BG for first time since winning 3 in a row in 2006-07.
  • The Rockets now lead the all-time series vs. the Falcons by an 85-79 margin.
  • Toledo had four players in double figures for the 18th time in 22 games.
  • Bowling Green’s 25 assists were the most against UT since Temple had 26 on Nov. 14, 2010.
  • Toledo’s 29 free throws made were its most in league play and tied for its 2nd most this season.
  • Senior guard Rian Pearson moved into 10th place ahead of former Rocket Nick Moore (1,384 pts., 1999-2003) on UT’s all-time scoring list with 1,394 points.
  • Junior guard Justin Drummond led the team in scoring for a team-high eighth time. He also has scored in double figures a team-high 19 times and is the team’s leader with 14.7 ppg
  • Junior forward J.D. Weatherspoon’s double-double was his 3rd this season and the 10th by a Rocket.
  • Freshman guard Jonathan Williams scored eight points and is 4-of-6 from three-point range in his last two games.
Feb. 8: Toledo at Ball State (80-73)

After our win verse in-state rivals Bowling Green, the men's team then headed to Indiana to play against Ball State. Overall, the boys played a tough game on the road. The one downside about being the conference leaders, is that you are playing with a "target on your back" at all times! 

  • Toledo leads its all-time series vs. Ball State by a 44-40 margin and has won its last three games in Muncie for the first time since winning five in a row from 1976-80.
  • The Rockets are 7-3 in road games and 3-2 in MAC road contests this season.
  • Toledo has scored 80 or more points in five straight games.
  • The Rockets are 18-0 when holding their opponent under 80 points.
  • Toledo’ 11 steals were its most vs. a Division I opponent this season.
  •  Senior guard Rian Pearson notched his first 20-point game in MAC play this season. He has led UT in scoring on seven occasions.
  •  Freshman center Zach Garber tied his season high with 19 minutes played and also blocked a season-high two shots.
  • Junior forward J.D. Weatherspoon grabbed a team-high 11 boards for his fourth double-digit rebounding effort this season. Weatherspoon is now averaging 6.8 rpg for the Rockets and 8.2 rpg in league play.
This Week:

Weds, Feb. 12 vs. Ohio

Sat, Feb. 15 at Eastern Michigan

Good Luck to the Rockets this week!


February 10, 2014

Workouts in Review Week 1

On Sunday I began a 7-Week Challenge with my local gym, Renegade Fitness, to improve my overall health and well-being. I would consider myself an overall "healthy" person, but I know there are many areas that I could improve on. When I first learned about this challenge, in like November, I immediately told my husband that I wanted him to gift me this as a Christmas gift! Ha, yes, I am that crazy person that desires fitness-related things for Christmas. Hey, Coach Kemp is a lucky man; he can gift me as many running shoes, workout clothes, and gadgets as his heart desires and this lady will take no offense! I also have another fitness goal which I will unveil in the coming weeks, but I am all about accountability and posting my workouts and meals will help me strive for perfection.

February 2- 8

9 miles (outdoors)

5 miles (treadmill)

Renegade Metabolic Workout

Rest Day

3 miles (treadmill)
Renegade Metabolic Workout

5 miles (treadmill)
Renegade Strength Workout

3 miles (outdoors)

So this past Saturday was supposed to be my second rest day, but I skipped out on my 3-mile run on Tuesday (hey, I got a facial) and had to squeeze it in on Saturday! I was actually hoping to log a few additional miles, but it was 10 degrees outside and my body was not cooperating! Honestly, my outdoor running threshold previously was 20 degrees while in Madison, WI (like 4 years ago), then when I moved to Fargo, ND it decreased to 15 degree, and now I moved to 10 degrees! What is wrong with me? Well, 15 degrees in Fargo is probably closer to 10 degrees or even 0 degrees here in Toledo. There is absolutely no wind, in my opinion.

Total Miles Logged: 25
Total Renegade Classes: 3