Rock My Run Update

I’ve written about the Rock my Run app in the past, but now it’s even better.   Rock my Run now pairs with your heart rate monitor to sync your music to your heart rate.

my beat

If you don’t have a HR monitor yet, I can highly recommend the Polar H7.  I’ve had a few Polar HR monitors over the years, including one of the watches, but I like this one the best. It syncs flawlessly with the free Polar app (for iOS and Android).


I like that I can change the battery in it myself, because with almost daily use, I can go through a few batteries in a year.  It uses an inexpensive watch battery that can be found at most any store.

I’ve used the heart rate sync feature a few times and it’s really good.  I happen to have a freakishly rapid heart rate, so some of the music I’m used to listening to sounds hilarious at 170 BPM.

The right music mix can make all the difference in getting through a tough workout.  I like that Rock My Run is a continuous stream, no need to mess with any controls.  For me, music is a must at the gym.

I’m getting a new phone for Christmas, and I need recommendations for armbands.  I need something stretchy that will flex with my massive biceps. 😉

Homemade KIND Bars

I’ll admit it, I love KIND bars. Honestly, I love to snack, but I try to avoid eating junk. However, KIND bars can get pricy, especially when you eat a lot of them. I bought a whole big box of them at Costco, but I ended up eating the entire box of 18 bars in one week. No lie. Then I found a recipe for homemade KIND bars here and made a batch of the dark chocolate sea salt variety. They were a big hit.
Homemade kind bars
The first attempt, before I cut them into bars.

2 cups whole roasted* unsalted almonds
3/4 cup whole roasted* unsalted peanuts
3/4 cup roasted* walnuts, chopped
1/2 cup puffed millet, rice (or other puffed whole grain; or crispy brown rice cereal)
1 tablespoon flaxseed meal
1/2 cup honey**
1/3 cup brown rice syrup
3/4 teaspoon sea salt, divided
1 teaspoon vanilla
1 cup dark chocolate chips**
1 tablespoon vegetable, grapeseed, or coconut oil

Grease/spray large bowl, 9×13 baking sheet/pan, wooden spoon or rubber spatula, and bottom of drinking glass. Set aside.
Preheat oven to 350 degrees. Spread nuts on large baking sheet and bake for 10 min. until lightly toasted and fragrant.
Add toasted nuts to large bowl. Add puffed rice/millet and flaxseed meal. Stir to combine; set aside.

In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, 1/4 teaspoon of salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9×13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Sprinkle top with 1/2 teaspoon sea salt. Let cool 20 minutes. While still slightly warm, invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.) Allow bars to cool completely before proceeding with chocolate drizzles.

recipe via The Yummy Life


Letter to My Dog, Exploring the Human Condition

My favorite part:

Humans have issues
We dig holes to bury our own hearts
We chew on our own bones

What I don’t care for:

Is it bad that I refuse to teach you to not be afraid of men
Is it bad that I want you to keep your bite and your snarl and your gleaming teeth
Is it bad that when they call you a risk, I call you a feminist

Man hating does not equal feminism. Frankly, any blanket statement or stereotype about an entire group of people is not okay with me.

Wow, do I ever miss my dog. But I don’t think I’m ready for a new dog yet.  My heart heals slowly.


Full text of the video after the jump, if you’re so inclined.

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Is That a Rhetorical Question?

At the bottom of my fitness tracker it asks “how do you feel?” At the end of every workout. This always makes me laugh, as I think there should be more choices for my answer. Today my answer would’ve been a resounding, “hungry!”

I have been trying to do “Meatless Mondays”, but my son is quite unimpressed with the idea. It reminds me of this:

Today I made Thai Cashew  Coconut Rice with a Ginger Peanut Sauce. I lost him at the Thai part.  He’ll eat my Korean Bulgogi (probably because it’s beef), but wants nothing to do with my Chilaquiles. “Why would you do that to eggs?” That’s okay, more for me. 😉

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Burning Up

Well, that’s one way to do it! 😉


My new find of the week is the great app, Rock My Run.

I absolutely must have music when I’m working out. It keeps me focused and helps me squeeze out one more rep.  I forgot my headphones in my gym bag the other day and it just wasn’t the same.  I usually listen to custom playlists that I’ve created on Spotify. Spotify is an excellent app, and I have playlists for workouts, relaxation, to wake up, etc. But my workout playlist was getting a little stale, so I was thrilled when I found Rock My Run. Rock My Run is a unique workout music app that combines high energy mixes specifically designed for people working out to make workouts more enjoyable. What’s not to love about that?

The app is available for iOS and Android. I like that you can download the mixes to play when you don’t have a wifi signal.  After just a few days of using the app, I liked it do much that I went ahead and bought a premium membership. However, there are plenty of mixes for non-premium users too. There are a ton of custom mixes made my professional DJs that have perfected the art of keeping a steady flow of Beats Per Minute. Not only do these mixes have some kick-ass songs, but they flow together very well and keep you pumped up to fuel you through you workout/ride/run.

You can choose mixes that include genres such as Hip-Hop, R&B, Pop, Rock, House, 80’s 90’s, Reggae, Latin, Country, and you can even search by your favorite artist, song, DJ, etc. You can also search by BPM if you have a certain pace/cadence you wish to maintain. If you’re a premium member like me, you can utilize the MyBeat function.  MyBeat  manual allows you to adjust any RockMyRun mix so that the music better matches your pace or effort level.  MyBeat MatchMe uses data from the accelerometer in your smartphone to calculate your steps per minute, and continually adjust the mix tempo.  I haven’t played around with that feature much yet, but I’ll update when I do. Continue reading

You Just Put Your Lips Together and Blow

In all the talk about Robin William’s death, the loss of Lauren Bacall has been mostly overlooked. She was a true class act; a beauty with brains and a devastating wit. That is a rare and fine combination, and one that is mostly lacking in society today.


“Just looking at him could make me tremble. When he took my hand in his, the feeling caught me in the pit of my stomach–his hand was warm, protecting, and full of love. When he saw me at the beginning of the day and when he called me on the telephone, his first words were always, ‘Hello, Baby.’”

Swoon. If those words alone weren’t enough, just look at that picture.

Those two were very much in love, you could tell by the way they looked at each other.

Lauren Bacall was only 20 to Bogart’s 45 when they married. It didn’t matter. What really shocks me to think about is that Bogart died in 1957, and Bacall just died in 2014. She lived 57 years of her life without him. That makes me feel incredibly sad. Can you imagine missing the love of your life for 57 years?

Your Vital Heart

Your vital heart Rumi
There’s a reason why Rumi is so often quoted: he was one sagacious motherfucker.  Read the above quote. Now read it again.  Yes,  all is well with my soul.  The word that comes to mind most often to me lately is content.  That doesn’t mean that unpleasant things don’t happen, they do. It’s just that I’m okay with that.  It’s all good, even the not-so-good. Get it?

The Good Kind of Fat

Good kind of fat

This made me laugh so hard! I love avocados, and usually eat 5 or 6 a week. I put them in my breakfast smoothies, in guacamole, slice them and top my salads, or simply cut them in half and eat with a spoon. Here’s a new way to try avocados, and even confirmed avocado-haters liked this one.

Chocolate Avocado Chia Pudding

Serves 4

2 very ripe avocados (I used Hass avocados)
⅓ cup / 4 oz / 113 gr raw organic honey (or maple syrup)
⅓ cup / 1.4 oz / 40 gr cocoa powder
3 tablespoons extra virgin coconut oil
1 teaspoon vanilla extract
½ teaspoon ground chia seeds


Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier.
Divide pudding among ramekins/cups and refrigerate for at least 30 minutes before serving (this allows the chia to thicken).
Sprinkle with chopped almonds, walnuts, cocoa nibs or top with some whipped cream or Greek yogurt before serving.

Nutrition facts

One serving yields 339 calories, 26 grams of fat, 35.7 grams of carbs and 3.75 grams of protein

Via The Iron You

New and Improved!