Coach to 5K program

Here is the entire couch to 5k program.

I encourage all of you to come out and join us Sunday morning for a group run (ALL FITNESS LEVELS ALLOWED - after all this is the COUCH to 5K program!)

Once we are completed with this you will be ready for the Color Vibe 5k, the warrior dash or for any other fun fitness 5k you are preparing for!!!

Week One

Workout One:

Sunday March 25th 9am

Meet at AF Monroe (Members and non-members invite)

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Workout Two: On your own

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Workout Three: On you own

• Brisk 5 minute warm up walk
• Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
• Total work out time: 25 minutes 

Congratulations you have finished week. Be proud of yourself you have made the decision to make yourself and your health a priority!

8 weeks until you are race ready :)

Week Two

Work out One:

Sunday March 31st (Easter) / Meeting to be determined due to holiday

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk
• Alternate 90 seconds jogging and two minutes of walking for a total of 20 minutes
• Total work out time: 25 minutes

Two weeks down. 7 weeks to go. Keep up the GREAT WORK!

Week Three

Workout One:

Sunday April 7th 9am

Meet at AF Monroe (Members and non-members invited)

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk then do two repetitions of the following: 
• Jog 200 yards or 90 seconds
• Walk 200 yards or 90 seconds
• Jog 400 yards or 3 minutes
• Walk 400 yards or 3 minutes

Three weeks down. 6 until we are color vibe ready!

Week Four

Workout One: 

Sunday April 14th

Meet at AF Monroe (Member and non-members invited)

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Workout Three: On your own

• Brisk 5 minute warm up
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 2 minutes
• Jog 1/4 mile or 3 minutes
• Walk 1/8 mile or 90 seconds
• Jog 1/2 mile or 5 minutes

Congratulations. You are half way through the program. Be proud of what you have accomplished!

Your hard work is paying off!

Week Five

Workout One: 

Sunday April 21st 9am

Meet at AF Monroe (Members and non-members invited)

• Brisk 5 minute warm up (walk)
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute minute warm up walk
• Jog 3/4 mile or 8 minutes
• Walk 1/2 mile or 5 minutes
• Jog 3/4 mile or 8 minutes

Workout Three: On your own

• Brisk 5 minute warm up walk
• Jog two miles or 20 minutes

This has been a big week. You are doing great. You have come far. Don't give up!!! You are almost ready for the race!!!!

Week Six

Workout one: 

Sunday April 28th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warm up walk
• Jog 1/2 mile or 5 minutes
• Walk 1/4 mile or 3 minutes
• Jog 3/4 mile or 8 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1/2 mile or 5 minutes

Workout Two: On your own

• Brisk 5 minute warm up walk
• Jog 1 mile or 10 minutes
• Walk 1/4 mile or 3 minutes
• Jog 1 mile or 10 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• Jog 2 1/4 miles or for 22 minutes

SIX training weeks down. Three more left!

Week Seven

Workout One: 

Sunday May 5th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 2.5 miles or 25 minutes

Week EIGHT 

Workout One: 

Sunday May 12th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 2.75 miles or 28 minutes

ONE WEEK LEFT. You have almost completed the entire program!!!!!

WEEK NINE 

Workout One: 

Sunday May 19th 9am

Meet at AF Monroe (member and non-members invited)

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Workout Two: On your own

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Workout Three: On your own

• Brisk 5 minute warmup walk
• jog 3 miles or 30 minutes

Congratulations. You have finished the entire program. You should now be able to successully complete your first 5k!

Well done. 

Take a moment and celebrate!

TRX Classes are here... Sign up NOW!

Pan-Braised Swordfish with feta

This Mediterranean-Style swordfish dish goes from stove to table in less than 20 minutes. Serve it along side steamed zucchini...

Serves 4
Ingredients:

• 4 swordfish steaks (each about 5 oz)
• 3/4 tsp salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 tsp olive or canola oil
• 1 red onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup vegetable stock or broth
• 1.2 cup golden raisins
• 2 TBS red wine vinegar
• 1 small lemon, thinly sliced
• 2 TBS crumbled feta cheese
• 1 TBS chopped fresh marjoram or oregano
• 1 TBS capers, rinsed

Sprinkle the swordfish steaks on both sides with salt and pepper (do not sue all). 

In a large non-stick frying pan heat the oil over medium - high heat. (1 tsp oil only)

Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm. 

Reduce heat to medium and add the remain oil to the pan. (1/2 tsp). Add the onion and garlic. Saute for 1 minute. 

Stir in the stock, raisins, and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout. (about 3-4 minutes). 

Remove the lemon slices from the fish and set aside. Transfer the swordfish to the individual plates. Stir the feta, salt, pepper and the marjoram and the capers into the pain juices. Remove from heat. Spoon some sauce over each sword fish steak and top with the reserved lemon slices. Serve immediately. 

Per Serving: 277 calories / 30 g protein / 19 g carbohydrates / 9 g total fat / 700 mg sodium / 1 g fiber

Smoked Trout Spread

An elegant party appetizer, this easy to prepare spread can be made - up to a week in advance and kept tightly covered in the refrigerator. Serve it on whole-grain crackers or thin slices of plain or toasted baguettes.

Serves 12 / Makes 12 TBS (about 3/4 cups)
Ingredients: 

• 1/4 lb smoked trout fillet, skinned and broken into little pieces
• 1/2 cup 1% cottage cheese
• 1/4 cup coarsely chopped red onion
• 2 tsp fresh lemon juice
• 1 tsp hot - pepper sauce
• 1/2 tsp Worcestershire sauce
• 1 celery stalk, diced

In a blender of food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire. 

Process until smooth, stopping to scrape down the sides of the bowl as needed. 

Fold in the diced celery. 

Cover and refrigerate until just before serving. 

Per Serving: 26 calories / 4 g protein / 1g carbohydrate / 14 mg cholesterol / 234 sodium / 0 g fiber

Beef Stew with Fennel and Shallots / Whole Grain Buttermilk Biscuits

Beef Stew with Fennel and Shallots

The rich flavor of this stew gets a boost from the portobello mushrooms and fresh fennel. For a hearty supper, serve it with a whole grain buttermilk biscuit (recipe below). 

Wine optional!

Serves 6

Ingredients: 

• 1 TBS all-purpose flour
• 1 lb boneless beef stew meat, trimmed of visable fat and cut into 1 1/2 inch cubes
• 3 TBS olive or canola oil
• 1/2 fennel bulb, trimmed and thinly sliced vertically (about 1 cup)
• 2 large shallots, chopped
• 1 1/2 tsp salt
• 3/4 tsp pepper
• 2 fresh thyme sprigs
• 1 bay leaf
• 3 cups vegetable stock or broth
• 1/4 cup red wine (optional)
• 4 large carrots, peeled and cut into 1 inch chunks
• 4 large red skinned or white potatoes, peeled and cut into 1 inch chunks
• 18 small boiling onions (about 10oz total weights) halved crosswise
• 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
• 1/3 cup finely chopped fresh slat leaf parsley

Place the flour on a plate. Dredge the beef cubes in the flour. 

In a large, heavy sauce pan heat the oil over medium heat. 

Add the beef and cook, turning as needed, until brown on all sides, about 5 minutes. 

Remove the beef from the pan and set aside. 

Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden. (7-8 minutes)

Add salt, pepper,  thyme sprigs and bay leafs. Saute for 1 minute. 

Return the beef to the pan and add the vegetable stock and the wine(optional). Bring to a boil, then reduce the heat to low, cover, and gently simmer until the meat is tender, 40-50 minutes. 

Add the carrots, potatoes, onions and mushrooms. (The liquid will not cover the vegetables completely  but more liquid will accumulate as the mushrooms softened).

Simmer gently until the vegetables are tender (about 30 minutes longer). 

Discard the thyme sprigs and bay leaf. 

Stir in parsley; salt and pepper to taste. 

Ladle into individual bowls and ENJOY!!!!

Per Serving: 318 calories / 21 g protein / 36 g carbohydrate / 11 g total fat / 47 mg cholesterol / 677 sodium / 6 g fiber

Whole Grain Butter Milk Biscuits

Serve these fluffy and light biscuits with a batch of the beef stew (above)

Makes 16 Biscuits

Ingredients: 

• 1 cup whole wheat flour
• 3/4 cup all purpose flour
• 3 TBS wheat germ
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 3 TBS chilled butter (cut into small pieces)
• 1 cup low fat butter milk

Preheat the oven to 400 degrees. Have ready an un-greased nonstick baking sheet. 

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or two knives, cut the butter into the dry  ingredients until the mixture resembles coarse crumbs. 

Add the buttermilk and stir just until a moist dough forms. DO NOT OVER MIX. 

Cover the bowl with plastic wrap and refrigerate for 30 minutes. 

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6- 8 times until smooth and manageable. 

Using a rolling pin, roll the dough into a rectangle 1/2 inch thick. Cut out biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until biscuits rise to twice their unbaked height. About 8-10 minutes. Serve hot. 

Are you eating well?

Lets face it. You can work your butt off at the gym but if you dont have your diet right - losing that extra 15 might seem impossible.

To see how your current food choices match up with healthy eating answer the following ten questions below and note your responses. Instead of an exact rating or score, you will reice a broad view of the way you cook and eat.


How many servings of vegetables do you eat in a normal day? (a serving is 2 cups

• A: Four or more
• B: Two or Three
• C: One or None

How many servings of fruit do you eat in a normal day? ( a serving is one small piece i.e. an apple)

• A: Three or more
• B: Two
• C: One

How often does fish appear on your weekly menu? 

• A: Two or more times
• B: Once
• C: Rarely or never

When you shop for bread, pasta and rice, how often do you purchase whole grains? 

• A: Always
• B: Sometimes
• C: rarely / never / what is whole grain

Which of the following are you most likely to use?

• A: Canola or olive oil
• B: Corn oil
• C: Butter or margarine

How often during a normal week do you eat out (Hamburgers / pizza)? 

• A: Not more than once
• B: Two or three times
• C: Four or more times

A dinner of 2 cups of cooked pasta in tomato sauce is how many servings? 

• A: four
• B: not sure
• C: one

What kind of milk do you usually drink? 

• A: fat free or soy
• B: 1 or 2 percent
• C: whole milk or none

What are you most likely to reach for when you are thirsty? 

• A: water
• B: fruit juice
• C: regular soda

What is your usual snack? 

• A: Nuts, fruit, or veggie sticks (carrots / celery)
• B: energy bars or other "healthy" snacks
• C: potato chips, pretzels or cookies

A's: 
If you count mostly A's among your answers... Congratulations! You are well on your way to healthy eating.

B's / C's:

I you count mostly B's and C's your diet could use a tune up. See below to read about some easy steps to kick start you to eating more healthy! You can also click recipes ----> this will direct you to many healthy, fun and creative recipes!


----------------------------------------------------------------------

TEN STEPS TO HEALTHIER EATING

Don't worry, you don't need to turn your life upside down to eat better! A few simple changes can and will make a HUGE difference!

1. Have at least one serving of fruit at each meal and another as a snack during the day. 
2. Switch from low fiber breakfast cereal to a lower sugar and higher fiber alternative. 
3. Lighten your milk by moving down one step in fat content... Move from whole milk to 2% or 2% to nonfat.
4. Cook with olive oil, canola or other vegetable oils instead of butter or margarine whenever you can. 
5. Choose whole grains - when cooking and baking!
6. Include at least two vegetables servings at lunch.
7. Have at least two vegetables at dinner. 
8. Have fish as a main course at least twice a week.
9. Serve fresh fruit as dessert. 
10. Replace high-calorie beverages (soda) with water, iced tea or unsweetened fruit juice.

Class Schedule

We need your input.

Visit our facebook page to vote for the days and times you would like to see classes offered!

http://www.facebook.com/pages/Anytime-Fitness-Monroe-WA/158987224112434?ref=hl#!/pages/Anytime-Fitness-Monroe-WA/158987224112434