10/27: Meals and fitness for the week

Happy Sunday!! We’re still enjoying some wedding festivities today after Ashley and Chris’ beautiful nuptials last night. The wedding was absolutely breathtaking and the reception was so much fun. Livi was a flower girl for the first timeโ€ฆ my heart is still recovering from the cuteness ๐Ÿ™‚  


It’s going to be a nice recovery day before starting my fitness activities for the week. I’m officially in taper mode, but am likely not going to be able to race next weekend. After yesterday’s last longish  run, which turned into a walk-run, and talking to some friends at work, it might be smart to stop running for a few weeks so my knee can heal. It’s not worth racing if I’m going to make it angry and even worse, so I’m still trying to figure out what to do. This week, I’ll be focusing on strength, yoga, and a couple of teaches. Dance and yoga still feel good, but something about the running motion makes my knee throb (it’s on the outside of my knee on the flexion). Sasha and I have a local event we’re doing this week, but other than that I’m going to try and take it easy.

Taped knee

Here’s what the tentative plan looks like:

Sunday: Easy yoga

Monday: Power yoga

Tuesday: Strength + drum cardio

Wednesday: Teach Zumba

Thursday: Teach DJ dance

Friday: Easy run (3 miles)

Saturday: OFF

Plan and prep  1 of 1

Here are some of the things on the menu this week:

-Quinoa sushi salad

Buffalo chicken chili and cornbread (made regular chili last week and really want to try this version!)

Salmon with anchovy olive tapenade

Paleo bread

Quinoa banana muffins

Plan and prep:

-Make homemade balsamic dressing

-Chop veggies for salads — I’ve been slacking on salads lately

-Make protein pancakes

Pancake  1 of 1 5

Are you planning and prepping today? What’s on the menu?

See ya later with some weekend and wedding pics!



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  1. Michelle @ A Healthy Mrs on October 27, 2013 at 12:30 pm

    Sorry to hear your knee is still bothering you! Take care!

  2. Yaara Leve on October 27, 2013 at 12:40 pm

    I’m so sorry your knee is still hurting! It’s good though that you are listening to your body! That’s the most important. And I think I mentioned on Instagram–try Glucosamine supplements. You can get them at whole foods or any local pharmacy. They are really good for your joints and help promote healing–also vitamin D. Heal up soon!

  3. Katie @ Live Half Full on October 27, 2013 at 12:59 pm

    I prepped some roast Acorn squash, baked a few potatoes, made an oatmeal bake and have lentil soup cooking in the crockpot now.

    Here’s my plan for the week!

  4. Karissa on October 27, 2013 at 1:14 pm

    I am so sorry that your knee is still hurting you!! I’ll be sending prayers your way for a speedy recovery! But I think you are so smart to listen to your body; I know I have ignored my body in the past and paid dearly.
    We are probably going to carve pumpkins tonight and bake the seeds (cause YUM!!!). As for prepping, planning out food for the week (and the talented hubby offered to make homemade red chili enchiladas tonight, SOOO excited!). Still doing T25 and had to take most of the last week off cause I was sick, so I’m excited to get back into that and enjoy the fall weather walking the dog.

  5. Dede on October 27, 2013 at 1:16 pm

    I see you make your paleo bread in a glass loaf pan and not the pan that is recommended. I assume that works well? I’ve never made paleo bread, I buy it at Earth Fare, but I’m not crazy about it. If I could actually make it (and make it taste decent) it might be worth it just to have something that is actually tasty. ; )

  6. Liesl on October 27, 2013 at 1:35 pm

    Just got back from vacay and now we have guests until Tuesday. My eating and fitness has been all over the board, but I can’t wait to get back to a semi-normal schedule, food prepping, meal planning, and working it out! Your meal ideas sound yummy. I’d love to know more about the sushi salad.

  7. Robyn on October 27, 2013 at 1:38 pm

    Thanks for the ideas!

  8. Karen on October 27, 2013 at 2:16 pm

    I made buffalo chicken chili last Sunday (after seeing it on your meal plan for the week). I used a recipe from Allrecipes.com and it was delicious! Hope your knee is better soon!!!

  9. Kristen on October 27, 2013 at 2:17 pm

    We are having the buffalo chicken chili tonight. After seeing the recipe last week I knew it would be perfect for our active family. I love your recipes! We do a lot of triathlons (hubby does Ironman) and all of these are perfect for us! Thank you!

  10. Em on October 27, 2013 at 2:36 pm

    Do you mind sharing what running shoes you’ve been wearing for your runs? I’ve been having a difficult time trying shoes that work well for me- I’m just curious to see what works for you ๐Ÿ™‚

    • Fitnessista on October 27, 2013 at 6:12 pm

      i’ve been using the brooks adrenaline. definitely head to a running store and get your feet checked- they’ll be able to help you find a perfect shoe

  11. Kristen on October 27, 2013 at 2:56 pm

    Have you seen a professional about your knee? It’s been several weeks and it’s still hurting. I’d want to know what the deal is.
    Sending well wishes your way!

    Have a great Sunday ๐Ÿ™‚

    • Fitnessista on October 27, 2013 at 6:13 pm

      no but it looks like it’s time. i called base the day it happened, and they said they could get me in on october 30 (3+ weeks since the incident). i told them if it was still hurting by then, i had a bigger problem and would probably need to go to urgent care. guess that’s where i’ll be headed :/

      • Alicia on October 27, 2013 at 8:01 pm

        Urgent care typically doesn’t have specialists. I wouldn’t waste the time in an urgent care (the germs…). Book an appointment with a sports medicine doctor/orthopedist. Feel better, Gina!

        • Fitnessista on October 27, 2013 at 8:09 pm

          the trick is finding a way for tricare to pay for it. they’ll pay for me to go to urgent care and then get a referral to a specialist. i have to have a referral first. good times :/

  12. Biz on October 27, 2013 at 3:06 pm

    Thanks for the shout out Gina! Hope you like the buffalo chicken chili – it’s on my menu too for our works Halloween pot luck on Thursday!

    I’ve had this meatless stew on my menu for a couple weeks – hope to make it this afternoon for lunches this week:


    Enjoy the rest of your Sunday! ๐Ÿ˜€

  13. lisa on October 27, 2013 at 3:11 pm

    Could you have a hyperextended knee? I experienced the same type of pain and had no idea but was an easy fix by massage therapy.

  14. Livi on October 27, 2013 at 3:22 pm

    I love Sunday prep! I’m cooking up some vegetables and making some quick breads today!

  15. april on October 27, 2013 at 3:33 pm

    eek i’ve experienced knee problems from running, as well. hopefully the pain goes away soon and isn’t anything serious. good luck! =)

  16. Amber on October 27, 2013 at 3:55 pm

    Sorry about your knee…hoping for a quick recovery for you! I bought a bunch of veggies this morning to chop too…I’ve been slacking on salads and need to have the goods ready to throw in this week!

  17. The Delicate Place (@misathemeb) on October 27, 2013 at 4:08 pm

    sorry to hear about your knee–i learned the hard way a few years ago when i didn’t cut back my mileage after racing a very hilly 1:55 HR. it was my one and only race at that distance haha. i wish i would have listened to my body before i got piriformis syndrome and was out for 3 months EEEK! i discovered my love of yoga then since even walking was difficult! take care of yourself ๐Ÿ™‚

    prepping stew meat from our local butcher for a crockpot deal with harvest root veggies, lots of hard boiled eggs & lemon vanilla jello (i’m on a fruit snack kick lately).

  18. Ashley @ My Food N Fitness Diaries on October 27, 2013 at 4:34 pm

    I should make a huge batch of those protein pancakes for the week. I’ve been in a major breakfast rut!

  19. Jackie on October 27, 2013 at 5:08 pm

    Hope the knee feels better!

  20. Natasha on October 27, 2013 at 5:20 pm

    Miss Gina,

    Work those joints while you can – if your this far in and in pain I’d be concerned…running is a tad over-rated…you have done so much – be careful, mindful of what “your” body allows and then some.


  21. Lindsay on October 27, 2013 at 6:01 pm

    Pain on the outside of your knee usually means it’s your IT band!! It’s confusing because the pain felt is at the knee but the injury is the IT band (the pain is the band rubbing on your knee joint) Ive dealt with that injury on both legs. Stop running!! If enough scar tissue builds you might hurt your chances of ever running without pain. I’d see your doc about Physical therapy.

  22. Shaina Anderson on October 27, 2013 at 7:15 pm

    I second the above suggestion about your IT band…thats exactly where mine hurt and what it felt like. I tried to run a race with it hurt and it was not my brightest moment. I was literally in tears by the end. The only thing that helped me was stopping running for a few (4-6?) weeks and then it was fine! That was 6 years ago and I haven’t had a problem since, so if thats what is going on with your knee…it will be okay! ๐Ÿ™‚

    I’m going to make my first attempt at homemade pho tomorrow. I’m nervous haha. I don’t have a vietnamese bone in my body, but my tortilla soup came out SO yummy last week and I’m not anything close to Mexican so I guess there’s hope! Also on the menu, roasted sweet potato & black bean burritos.

    I took last week pretty much off after the race (did some brisk walks and loooots of foam rolling/stretching) so this week I’m getting back into yoga and lifting. I missed both so much while I was training. My goal is to get in 3 yoga classes and 3 lifting sessions each week. I gained about 7 lbs training and I’ve found that my body responds the best to a yoga/weights combo instead of so much cardio so I’m looking forward to that 7 pounds falling back off. Its amazing how much different 7 little pounds makes you feel!

  23. Ali on October 27, 2013 at 7:24 pm

    I’m so sorry about your knee! I had planned a half in mid-September but was sick all summer and just couldn’t do it. I did the 5K instead. Is there a way to walk the entire race (I walked a half last year – it was a lot of fun!) or go down in distance?

    Random note, I remember you saying that your coconut flour past has not been so pleasant. Same for me! I made this banana bread this weekend and it was so good I had to make another loaf today! I used a bigger pan so it was pretty flat but so good. I added just a touch more flour the second time (it was too moist the first time), cinnamon, and walnuts.

    I feel a little (emphasize LITTLE) more comfortable with coconut flour after that success.

  24. Liz @ I Heart Vegetables on October 27, 2013 at 7:58 pm

    Ohhh quinoa sushi salad?! That sounds like something my boyfriend would LOVE!

  25. Naomi on October 28, 2013 at 9:10 am

    I always meal prep on sundays! As a college student, I usually never have time to cook during the week, so Sunday nights have become that for me!

  26. Hannah @ Sprints and Scones on October 28, 2013 at 11:25 am

    I am so sorry to hear about your knee! Injury right before a race is the worst – you feel like you trained so long and it is such a disappointment. I hope it all goes well!

    I’m enjoying a week of recovery after yesterday’s marathon – just yoga and walking until the weekend. I’m hoping for a gentle run on Saturday ๐Ÿ™‚

  27. Molly on October 28, 2013 at 12:23 pm

    I had the same thoughts as the other commenters above – it band. I just finished training for my first marathon and during the last few miles of my 20 mile run my left knee started hurting a lot. I took a few days off and when I returned to running the pain appeared about 1 mile into my run. I managed to run the half marathon after taking 3 weeks off. I’ve been doing physical therapy and my knee seems to be great until I go for a run and the pain comes after a mile. It’s driving me crazy – I miss running. I’m going to give your YouTube workouts a try and concentrate on strength for a few weeks with hopes that the mysterious pain will disappear for good.
    There will always be more races to run, you have to do what is healthiest and best for you. (I probably should have listened to this advice and opted out of my race altogether…opps) best of luck to you!

  28. Amy on October 28, 2013 at 2:12 pm

    Terribly sorry to hear about your knee! I’ve been reading your blog for several years now, and I just wanted to chime in for the first time and say thank you! You’re blog is so inspiring and I always love checking in to see updates on your sweet family, and what you’ll be making for the week. A lot of the time I’ll put a recipe or two of yours on my own weekly menu. I’ve come to truly look forward to your posts. ๐Ÿ™‚

  29. amybtwink www.funfoodiefamily.com on October 28, 2013 at 10:52 pm

    As always, I LOVE your posts! I used to run and enjoy the runner’s high. My right knee has always felt a bit of a twinge, but slowly but surely, it has gotten worse over the years. Now, I do mostly just walking my pup; he is a Husky Shepard, so not easy! If I do the treadmill, I stick to walking. I hope you just do what feels what right. I found it hard to break up with running, but if that is what your body needs, you should listen. Your body is bangin’, and you have lots of other workout options. Relax, Mama! You got this! =)

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