“We are all one” Mural in Rio de Janeiro, Brazil

How cool is this mural? The artist, Eduardo Kobra, is a Brazilian street artist with enormous talent.  In Rio de Janeiro, to celebrate the Olympics, he painted an area of almost 3,000 square feet. …

Source: “We are all one” Mural in Rio de Janeiro, Brazil

Categories Art

Quinoa Pizza Bites with Summer Vegetables

Recipe From The Amazing: She Likes Food

Please stop by her website and try some of awesome recipes!

Prep time:Quinoa-Pizza-Bites-with-Summer-Vegetables-5568 15 mins            

Cook time: 30 mins
Recipe type: Snack, Gluten Free
Serves: 24
  • ½ cup quinoa, dried
  • 1 teaspoon olive oil
  • ⅓ cup small diced zucchini
  • ⅓ cup small diced summer squash
  • ⅓ cup small diced red pepper
  • ⅓ cup corn kernels, frozen or fresh
  • 2 tablespoons chopped onion
  • 2 clove garlic, minced
  • ½ teaspoon salt, divided
  • ¼ teaspoon dried Italian seasoning
  • ½ cup tomato sauce
  • ⅓ cup grated Parmesan cheese, plus more for topping
  • 2 eggs
  • 1 tablespoon chopped basil
  • Red pepper flakes, to taste


  1. Pre-heat oven to 400 degrees Fahrenheit.
  2. Cook the quinoa according to package directions. While quinoa is cooking, heat a large pan over medium heat and add the olive oil and onions. Cook for 2 minutes and then add the rest of the vegetables, ¼ teaspoon salt, Italian seasoning and red pepper flakes. Cook mixture until vegetables are softened, about 10 minutes.
  3. Add the quinoa, cooked vegetables and remaining ingredients to a large bowl and mix until combined. Spray a muffin tin with cooking spray and then scoop the quinoa pizza mixture into each tin using a tablespoon. Sprinkle the top of each with a small amount of Parmesan cheese, if desired. Bake pizza bites for about 15 minutes. Let cool for 5 minutes and enjoy!



Sick dog, new pretties (guys too), etc…

2I have a 4.5 pound/15 year old chihuahua that has been having some pretty big medical issues of late. She is doing better but still undergoing treatment for a bleeding ulcer dc7eBd8Ri So I haven’t been blogging very much or running very much lately.

But I’m trying to play catch up with some blog posts and other online activities. It’s giving me a little stress release to be completely honest. I had to show you the new pretties INKnBURN has released recently!!!



So if you are a country western fan, this release is beyond perfect!!

Halloween cowgirl, yes please!!

Country themed races, your’re covered!!

Animal rights friendly leather look, very cool!!

Loving the new kit INKnBURN just released! The detail, especially on the pants is amazing. And all with the same moisture-wicking, silky, light Dry I.C.E. Technical Fabric that INKnBURN is known for. These pieces are up for pre-order now, but only until  THIS Thursday, August 18th at 8am, PST!

You can see more info and order


“Please be aware, in-stock items included with pre-order items will not ship until this design has been made.  We anticipate 6 – 8 weeks to hand-craft this beautiful kit.  Hat not included. Please no returns or exchanges on pre-order items.”

The new Dahlia Capris look just like DENIM! But they  really soft and made of tech stretch material and are really moisture-wicking performance capris.  Perfect for running, yoga, pilates or anything that requires freedom of movement.  Paired with the new Dahlia or Bee shirt, you have a gorgeous kit!

These look soooo much like denim!!!

You can check them out here. They are already up on the site can be ordered today (no pre-order required)!

Dahlia Striped Capri

Bee Tech Shirt

Dahlia Tech Shirt


Guys, you were NOT forgotten! Men’s Traction Tech Shirt was released!

You can grab this fine looking design at INKnBURN too!

I am also getting over a very bad arm injury from a fall I took. It’s made movement anything but pleasant since anything but complete stability has given me screaming crazy pain. But, I have a few minor upcoming races while recuperating and trying to get back to training,  you can read more about that here.

Recovery and Up and Coming


To most people this looks like an unassuming, non lethal small cat scratching post, right? Nope nope nope. This little thing has had me down and out for about 3 weeks. and the cat it belongs to tried to kill me.

Yes, I tripped over the cat who decided to zoom past me as I was walking and when I fell, this lovely little post (that the cats don’t even actually play with) went right into my arm pit. My shoulder was dislocated and every muscle in my arm was damaged and bruised. I had a bit of temporary nerve damage too.

So my run training was put on hold along with most anything else that included the use or movement of my right (yep I am right handed) arm. But now as I am healed and my dog is healing (she had a bleeding ulcer totally unrelated to the fall) I will soon be getting back to training and well, moving lol.

I’m planning a few 5k’s as I ease back into things.12974333_10209398533540126_2574042419706975950_n

I have a group trail training run coming up this weekend with the amazing Team RWB!! My fingers are crossed that our dog will be healthy enough for me to meet up with them at First Landing State Parks trails.

Next weekend I am hoping to do the Coastal Edge ECSC 5K and Luau. It’s part of the surf culture down here and it’s by the beachfront, what more can you ask for! Next month is the 9/11 Hero’s Run and then later in the month I’m planning to do the First Landing 10k even though I am now totally off training and unprepared. No matter what it will be a nice day in the woods! I am hoping as we get into autumn I will be better trained and adding more races, so stay tuned!

Also planning to volunteer for some race support for Rock-n-Roll Virginia Beach and the Summer Sizzler, all again with the super cool Team RWB!!

So after a a pretty crappy month I am hoping the end of August and on into September to see improved health in our house and much more activity outside the house!


Butternut Squash and Zucchini Soup – Another Low Sodium Choice

Need to hang onto this one for when the weather gets colder!

Inside Kel's Kitchen

I’m still on my quest to make tasty, low sodium meals for my inlaws. In cooking for others, in addition to my own brood at home, I’ve found the slow cooker to be an immense help! I load it up in the morning and let it cook all day and by dinner time, I’m still up for cooking dinner for our household. Today’s meal was a delicious, hearty squash soup that would be a great autumn meal! I love the warm, fresh flavor of butternut squash and that beautiful orange color makes for stunning soups! This recipe is very low sodium. You can add some, if that’s not an issue for you, but this was pretty tasty as is. As I always like to say, play with your food! This soup is a perfect opportunity to play with your herbs and spices.

I didn’t happen to have any carrots on…

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Minimal Monday: Lemon Poppy Seed Dressing

Lemon Poppy Seed Dressing is a 5-ingredient wonder that wakes up all kinds of foods with a tangy fresh lemon flavor and a subtle crunch!

Source: Minimal Monday: Lemon Poppy Seed Dressing

They’re Called DeadLifts For A Reason…

I seriously need more cross training in my life😉


Happy Friday Everyone!

Its been an intense couple days as far as Crossfit is concerned. This 2:00PM-Midnight shift is for the birds, but it’s still my weekend. Back to work tomorrow.

Let’s talk about Deadlifts for a second. Of all the Crossfit workouts, I feel like they are the best when it comes to everyday movements. How often to do you bend down to pick things up? Consider all the muscles they hit: Back, Legs, Glutes, Arms, Shoulders, etc. Proper technique is SO important to prevent injury, especially when you are lifting heavy.  Here are some tips via BodyBuilding.com:


Given that heavy weights are typically used for the deadlift, and the potential for injury is great due to the complexity of the movement, it is very important to maintain correct technique at all times. The following tips will help you to get the most out of this…

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