Race 4 -K9s United 9K for K9s

This weekend I raced in the K9s United  in the Nocatee Community for the K9s United 9K for K9s. This annual event included the 1 mile fun run (untimed), the classic 5k and new for 2018, the challenging 9k (which I did)! Both the 5k and 9k were chip timed they had awards for the top runners in each category. 

In addition to the race there was amazing post-race activities for the whole family that included kids arts and crafts, a K-9 photo booth to get your picture taken with your favorite K9 Hero, and everyone’s favorite, a K-9 demonstration.

If you think that you cannot afford the race with this race there was an option to RUN FOR FREE! If you raised $100 or more though our fundraising portal, you were then able to run in the race of your choice for free! This was a great way to support our K9 Heroes and receive a great reward yourself.

What I like to hear is that 100% of the proceeds benefited K-9s United an organization that is committed to supporting and honoring K-9 law enforcement officers who detect, protect and serve our communities by giving them the best equipment, amenities, and quality of life during and after their service, and memorializing those who give the ultimate sacrifice.

Please visit to learn more about K-9s United.

Runner Amenities & Activities

Real Appeal – Ready to Take Small Steps for Big Results?

My work recently sent me an email about a new employee benefit called Real Appeal, which gives you the opportunity to work one-on-one with a personal coach to lose weight and keep it off for good. They are offering this program at no additional cost to all eligible health plan members , as well as covered spouses/domestic partners and dependents 18 or over .  I was very excited to see this and cannot wait to get started. My first class is Monday at 7pm.

How Does Real Appeal Work?

Real Appeal is based on more than 20 years of science-based research designed to help people lose weight and keep it off over the long term. Your coach will work with you one-on-one to customize the program to your schedule, fitness level and personal dietary requirements, depending on your needs. Whether you want to lose 10, 20, even 30 pounds or more, your coach will keep you motivated to meet your individual weight loss and health goals.

What’s included in the free* program Success Kit?

Real Appeal is free* (no premium, deductible or copay) and comes with a Success Kit. Your Success Kit includes an electronic body weight scale, workout DVDs, electronic food scale, step-by-step session guide, nutrition guide (including quick family meal ideas and fast-food eating tips), and more!

I plan on posting as I get into the program an let others know the steps taken, how involved they are as well as the success or failure of the program.

First Watch’s Kale Tonic

Okay, first off, I am not one of those juice-a-holics, but this juice is so delicious. This is from First watch, a breakfast, brunch and lunch restaurant (also very good food all around).

the Juice I am talking about is the Kale Tonic! Kale you say, well you don’t taste it. the Juice consists of Kale, Fuji apple, cucumber and lemon.

Kale Tonic nutrition information.(from their website)

  • 140.0 Calories
  • 2.0 Protein
  • 0.5 Fat
  • 33.0 Carbs
  • 15.0 Sodium
  • Calories From Fat 5.0
  • Saturated Fat 0.0
  • Trans Fat 0.0
  • Sugars 23.0

Now I just need the recipe!

Work Foods – Chickpea Salad

I have been looking for higher protein low calorie food to take to work for lunch as work tends to be one of my bad eating areas (I can do so well at home but at work in front of a computer all day I seem to be always hungry).

This fresh salad has all of the great veggies that are delicious plus some great protein to keep me more full throughout the day. And its meatless to boot!

This recipe is definitely easy to reduce if needed, which I plan on doing this weekend (I am not sure i can eat it every day!)

Here are the ingredients for a six serving lunch:

1  19oz can of chickpeas (drained)

1/4 of a cup of sliced red onion

2 cups of grape tomoatoes

2 cups of diced cucumber

3/4 cup of a bell pepper – I love red and orange, but green is totally fine as well 🙂

1 avocado

Lemon juice (to keep avocado fresh)

For the dressing:

1/4 cup of olive oil

2 tablespoons of red wine vinegar


Place chickpeas, onions, tomatoes, diced cucumbers and peppers into a bowl.

Cut avocado into cubes and squeeze lemon juice over it to keep from turning.

Refrigerate, and enjoy whenever.


Nutrition information: 240 calories per serving (this is an estimate and will vary based on brands of ingredients used)

Vacation/Destination Races – Have You Tried One?

I am all about visiting new places, and what better way to visit then to also do a fun race? When we saw that the Florida Keys had a ½ marathon we were all for it and we booked tickets and our place to stay. I have never been to the Florida Keys as I am a newer resident of Florida in general, so I was so excited. I haven’t done a ½ marathon in a while, but I was ready to give it a shot.


When we got there it was muggy and warm, as it is the southernmost point of the USA. The first day it did end up pouring for a while, but we trekked like tourists anyway. We found a great dive bar, 801 Bourbon Bar.


The next day we Tourist’d it up again and walked all over, and it was gorgeous outside. We saw the actual southernmost point, several bars, shops, and historical markers in Key West.  We even saw a Disney Cruise in the Port dropping off a lot of vacationers.


The day of the race it was windy and so cold compared to the day before! What was going on in Key West? What did I sign up for? We had to get up so early, and it was dark. But we plowed ahead.


Before the race!

When the race started we forgot about the cold and the wind and had a great time, the run was amazing, it was so scenic, and there were musicians along the way to cheer us on. We ran through neighborhoods, and along the ocean, and before I knew it I had run 8 miles without stopping.

It was a great run, and it makes me want to do it again 🙂


After the race!


What vacation/destination races have you done?

Do You Need to be a Mathematician to be Able to Calculate Your Ideal Body Weight?

Ok, since I have been watching what I eat and working out regularly I really have been wondering about what my IBW or ideal body weight is.

So what did I do, I scoured the online world of information to find this out, and may there are so many different formulas, calculators, etc. to help you determine what it is.

Let’s talk about a few of them:

Ok, my height is 5’3” and my weight is currently 123lbs. So we will use this information in the formulas that I have found online.

  1. The first one is from

For a woman it says to start off with 100 pounds for the first 5 feet and then ass 5 pounds for each additional foot.

IBW = 100 + (3×5) = 115

This article also goes into frame size with Ideal Body Weight, as well as BMI or Body Mass Index, as well as waist size, which are all important factors to think about!

  1. For the second one I found was on

For a women’s ideal body weight the formula is as follows IBW(ib)=100 + 5x(ht-60in)

My formula would be IBW = 100 + 5x(63-60in)

IBW = 115

They also have other, more accurate equations listed like this:


Which I will not even try.

  1. The third one I tried was a calculator, so much easier J I found this on

You just enter in your age, gender and height and it tells you your Ideal Weight.

Here is what it told me:


This gave me many options on my ideal weight due to different formulas, and whatnot.

What did I learn from this? To be happy in my body and that many factors actually go into determining the Ideal Weight for every person.  Maybe this can be a general guideline as there are many different formulas, but by no means is it a hard or true fact for all. If you really want to know your ideal body weight it would be best to go to your doctor to find out.