Training Tips For a Half Marathon

Half Marathon Runnning TipsGetting My Groove Back

Hi Guys!  I hope everyone had an amazing weekend and enjoyed the first week of school.  It’s always a hectic time of year, but I do enjoy getting back to school and to a routine.  A week ago I went out for a run with my girlfriends and was planning to run 6-7 miles.  I actually ended up running almost 9 miles.  I am not going to lie I felt really good and could have kept going.  Like I said in a previous post, I have been kinda slacking on my running lately.  This little runner’s high motivated me to sign up for a half marathon in October The Onward Shay.  The girls I run with are running it so it will be a lot of fun.  I thought I would share with you what my training will be for this race and some tips and tricks I have learned from running several half and full marathons.  

First off, I don’t really have a time goal.  I would like to be under 2 hours, but I am not going to stress out if I am not.  I really just want to go out and enjoy the run.  I plan to incorporate a lot of cross training and yoga into my training  plan.  I also want to dial in my nutrition a little bit as well over the course of my training.  

My Plan

I really like Hal Higdon’s training. I am the type of person who likes to cross things off a list and having a schedule to stick to really helps me.  I plan to use his as a guide and make a few changes to personalize it to my own needs. 

Here is what my week will look like at a glance:

  • Monday:  2-3 Mile Interval Run and Strength Train
  • Tuesday:  Cross Train (boot camp class)
  • Wednesday:  Tempo/Pace Run or Hill Repeats 3-4 Miles
  • Thursday:  Cross Train (boot camp class)
  • Friday:  Orangetheory
  • Saturday:  Rest or Yoga
  • Sunday:  Long Run

As for my nutrition I won’t really change much, but I do need to figure out what to eat or drink during the actual half marathon.  In the past I have eaten mini lara bars, fig newtons or  salted dates stuffed with peanut butter (SOOOOO GOOOOOD)!  I cannot use gels or sports drinks because they tend to upset my stomach and cause cramping.  Usually I just put a pinch of salt in my water and it seems to work for me.  Here are a few tips for running a half marathon that have helped me out

Beginner Half Marathon Tips

Running Groups

Run your long run with friends if  you can.  It helps to have a group to get you through those long runs.  If you don’t have friends that run, look for a local running group.  

Increase Mileage Slowly

Build up your mileage slowly each week.  Avoid increasing your mileage drastically.  

Find a plan

Like I mentioned above I like to have a training plan and there are a lot of plans out there on the web.  Find one you like and stick to it.  

Rest Days

Resting is very important for your body and brain.  Rest is when your body repairs itself to help prevent injury.  Don’t try to run every day.  Most training plans incorporate off days or cross training days.  My plan has me running 3 times a week and it is working great.  On your rest days try to incorporate some stretching and foam rolling.   

Gear Up

Get running shoes that are properly fitted to your foot.  Find accessories and gear that make runs easier.  Some of my favorites are hydration belts, garmin watches, and a nice pair of headphones for those solo runs.  

Cross Train

Incorporate cross training like cycling, swimming, strength training, or take a fitness class.  This will help build your cardio endurance and muscular strength while conditioning different muscle groups and preventing overuse injuries.

Nutrition & Hydration

Be in tune with your hunger, just because you burned 1,000 calories during a run doesn’t mean you need to replace all those calories in one day.  I personally don’t feel hungry after my long run, so I eat more the next day.  Throw in a quick post workout snack to consume right after your run.    

Be sure to drink during your run if you can and hydrate throughout the day every day.  Aim for 16-48 ounces of fluid for any long runs at moderate intensity over an hour.  Take small sips as needed throughout your run.  

Race Fuel

Experiment with fuel.  Find what works for your body and make sure you practice with your fuel during your long runs.

I hope these tips help you get started on your goal to running a half marathon.  For your first half marathon try not to beat yourself up if you don’t meet a certain time.  Having a goal is great but finishing a half marathon is a huge accomplishment.   

Do any of you out there plan to run a fall half-marathon or race?  I would love to hear which one you are doing.  

Post Workout/Sports Snacks plus WOD

Hi Guys.  School is officially off to a great start and sports are in full swing.  I don’t know about you guys but when I pick up my girls from sports practice the first thing out of their mouth is “I’m Kids Sports Snack Ideas starving”.  I learned a great tip from Leslie Bonci while attending the Idaho Sports Nutrition Symposium a few weeks ago. Bring a snack in the car to your kiddos so they can eat it on the way home.  Then you won’t feel like you have to rush to get dinner on the table.  Brilliant!  For those of you without kids or are in college sports these are also great post workout/sports snack options too.  Here are a few of our family’s favorite combos.  They provide both carbs and protein so you can refuel post workout and are portable.

Post Workout and Sports Practice Snack Ideas  

  • String Cheese and Sliced Apples
  • 8 Ounces of Chocolate Milk
  • Beef Jerky and a Piece of Fruit
  • Kind Bar or Protein Bar (made with natural ingredients)
  • No Bake Energy Bites and Fruit
  • Pretzels and String Cheese
  • Trail Mix (I like to make my own with dried fruit, nuts, and pretzel pieces)
  • Protein Shake (I keep protein powder in my bag in a shaker bottle just in case I need it)
  • Apple Peanut Butter Rings (kinda messy but worth it)
  • Nut Butter and Banana Slices on a Rice Cake

Give these a try.  It’s important to get in your post workout recovery nutrition in within 30-45 minute to refuel the body, repair muscle tissue and keep you from being ravenous when you get home.  Don’t forget to drink water or a sports drink if you have been working out for more than an hour and are a heavy sweater.

Now that you have a snack idea why not give one of them a try after today’s Workout of the Day

The Dirty Thirty Boot Camp Workout  

This is one of my favorite workouts to do in my class.  It is a great total body workout and can be done at the gym or at home.  All you need is a set of weights and a mat and your are ready to get sweaty!  

Warm Up:  3-5 minutes of dynamic exercises

Complete the following exercises for 30 seconds each.  Try to complete as many rounds as possible within 30 minutes.  

  • BurpeesDirty 30 Boot Camp Workout
  • Bicep Curls
  • Squat Jumps
  • Weighted Squats
  • Alternating Weighted Back Lunges
  • Lunge Hops  
  • Push Ups
  • Squat Jacks or Regular Jumping Jacks
  • Bent Over Rows
  • Mountain Climbers
  • Plank (hold in extended arm planks)
  • Rest for 30 Seconds to 1 Minute and Repeat for 30 minutes

I hope you guys have a great weekend.  If you have any great post-workout kid friendly snack ideas please share them in the comments!


Treadmill and Bodyweight Workout

Treadmill and Body Weight Workout Happy Monday!  I hope you all had a nice restful weekend.  I did.  I got the chance to spend a day with my daughter’s shopping and just hanging out before they start school.  I also went to yoga.  I love yoga.  I try to do hot yoga once a week and really miss it when I don’t do it.  

One of my favorite things on Sunday besides going to church is running with friends.  This Sunday I ran almost 9 miles and it felt great!   Now I have to be honest I have been slacking a bit in my running.  I stopped going to Orange Theory for the summer and I can tell!  If you haven’t been to Orange Theory you need to try a class.  It will definitely push you.  So I started my membership up again and I am taking my first class since May this Friday.  Man am I scared!  It’s been a while.  To prep myself I did a treadmill workout to get myself pumped and ready to go.  I thought I would share this workout with you since it was a pretty good one.  This workout can be done anywhere and requires no weights.  I did a mix of outside running and treadmill running.  I wore my heart rate monitor to make sure I was in the zones similar to what I would be in during an Orangetheory workout.  

Warm Up

1 Mile Easy Run (note your pace)

Bodyweight Workout

  • 10 Burpees
  • 20 Push Ups
  • 30 Full Sit Ups
  • 40 Body Weight Deep Squats

Run 1 Mile (at a push pace, note your pace)

Push Pace is about 1-2 mph faster than your base speed for a normal run.

Repeat Bodyweight Workout From Above

Run 1 Mile (at a push pace, make sure this mile is faster than your second mile)  

Core Workout

  • Plank Jacks (30 seconds)
  • Side Planks (30 Seconds on each side)
  • Regular Plank (30 Seconds)
  • Bicycle (30 Seconds)

Always finish with a cool down and a stretch.  I did a quick 2 minute cool down jog and a few yoga flows and some yoga stretching at the end of this workout.  It felt sooooo good!

Have a great week! 

Back To School Bowls

Bowl Recipes It’s official. I am back to school.  For those of you who don’t know besides teaching fitness classes I also teach theater and speech at a Junior High. This keeps me really busy.  Plus I have two daughters who are involved in a lot of sports and activities.  So sometimes I am throwing dinner together at the last minute like I did last night!  Here is a quick healthy meal option for those who are like me and scrambling to put a healthy and tasty dinner on the table for your family. 

Back To School Bowls

One of my plans with my prepped meal items was to make some bowls!  I love burrito bowls from one of those popular healthy fast food restaurants, but they are pricey!  What I loved about these bowls was that each person could customize their bowl just how they like it.  I had chicken, avocado, mango salsa, fresh tomatoes, homemade pickled jalapenos and brown rice tortilla chips.  My daughters each customized their bowls totally different but never complained because they got to make their own choices.  Bowls are so easy to make and there is not really a recipe you need to follow.  Just pick one item from the list below and you will have a custom built bowl loaded with power foods!  

Pick a Whole Grain

  • Brown Rice
  • Quinoa
  • Whole Grain or Gluten Free Pasta
  • Bulgar
  • Black Bean Pasta (high in protein and lower carb)
  • Steel Cut Oats

Pick a Protein

  • Ground Beef
  • Shredded Roast
  • Diced or Canned Chicken
  • Diced Ham
  • Eggs
  • Nuts and Seeds
  • Tuna or Shrimp
  • Salmon
  • Tofu

Add Some Veggie Power  Any diced veggies or frozen veggies will work and are convenient.  

  • Finely Chopped Broccoli or Cauliflower (the kids won’t even notice it)
  • Spinach
  • Corn
  • Mixed Roasted Veggies (get a bag and roast them in the oven in olive oil for 15-20 minutes until brown and crisp)
  • Bell Peppers
  • Salsas
  • Zucchini
  • Any leftover veggies you have in the fridge

Add Some Flavor

  • Salsa
  • Pesto
  • Honey Mustard
  • Bragg’s Liquid Aminos (a soy sauce alternative I love)
  • Thai Chili Sauce
  • Salad Dressing (I make my own or buy Annie’s Brand)
  • Mrs. Dash Seasonings (garlic herb and southwest chipolte are my faves)

Bowl Recipes

There are endless possibilities to the bowls you can make.  You could make a breakfast bowl, a burrito bowl, an asian style bowl.  You could really get creative and if you have all of your food items prepped and ready, all you need to do is assemble, heat and eat! This will definitely be a back to school go-to dinner for me.  

I hope you all have a great weekend!  If you have any quick dinner ideas please comment I love to hear new ideas for those crazy nights! 


Meal Prep Recap and WOD (workout of the day)

Meal Prep Success

This slideshow requires JavaScript.

So my meal planning was a success!  Even the dogs and kids got in on the fun!  Well the dogs got in the way a bit!  Yes, my kitchen looked like a bomb went off, but now I feel much more prepared going back to work and ready for sports practices this week.  I cooked mostly basics to keep in the fridge or freezer to create my meals from this week.  This will make dinners much easier.  Here is what I made:  ground beef, baked chicken breast, cut up veggies, garden salad, sweet potatoes, rice, hard boiled eggs and my no bake energy bites.   I have to share how I cooked my sweet potatoes.  I used my crockpot!  

Crock Pot Sweet Potatoes  Sweet Potatoe

4-5 Medium Sweet Potatoes

Wash and Scrub your sweet potatoes but do not dry them.  This water will be needed n your crock pot.  Put them into your crock pot and cook on high for 3-4 hours until cooked through.  Store in the refrigerator or cut in chunks and freeze for later meals.  

This was sooooo easy!  Why have I not been cooking my potatoes in the crock pot?  And who knew you could freeze them too.  

Workout Of The Day

Today’s workout was a good one!  The focus was on upper body and core with cardio bursts throughout.  Give it a try!  

Warm Up:  5 Minutes on the treadmill at an easy jog pace.  You could bike, use the elliptical or row to warm up as well.  

Set 1

  • Single Arm Kettlebell Curl Press (use a dumbbell if needed)
  • Front Raise and Lateral Raises

Perform each exercise above for 10-12 reps.  Complete two to three times.  


  • Row 3 Minutes (at a difficult pace, note your meters rowed)
  • Run 3 Minutes (at a push pace, note your pace)

Set 2

  • Bicep Curls using cable machine (use dumbbells if needed)
  • Pull Ups  (use assistance if needed)
  • Tricep Dips (use dip machine or a bench)

Perform each exercise above for 10-12 reps.  Complete two to three times.


  • Row 3 Minutes (try to beat your previous meters rowed)
  • Run 3 Minutes (increase pace from your previous push pace)

Final Blast* :  Perform each of the following for 30 seconds.  Complete 2-3 rounds.

  • Battle Ropes (in a squat position lift the ends of the battle ropes and make waves in the outstretched ropes)
  • 1 PushUp-1 Plank Knee to elbow
  • Wall Balls (using a 10-20 pound wall ball stand approximately 16 inches from the wall.  Hold the ball at chin level squat down into a deep squat position and propel yourself up from the squat position while driving your heels on your way up and using hip action to propel the ball to the top of the wall.  

*There are some great tutorials on the web for the final blast exercises.  

Always follow your workout with a cool down and stretch.  

Upper Body Core and Cardio Workout

I hope you all have a great week.  It’s back to work for me this week!  I am actually excited and ready to go back to school.  

Teachers are you excited to go back to school?  Parents are you ready to send your kids back?


Sweet 16 Anniversary Date

Hi Guys!  I hope you all had an amazing weekend!  I got to celebrate my 16th wedding anniversary on Friday.  I cannot believe it has been 16 years.  We decided we wanted to do something different for our Anniversary so we gave the Penny Date a try.  PennyDateI found this on Pinterest and it was a lot of fun.  We ended up going in circles and around the block a few times.  Out of our 12 flips of the coin we only turned right twice, but we ended up with some good options.  It was a tough decision DK Donuts or Shige Sushi?  

We opted for the sushi.  It was kind of a hole in the wall place, but different and somewhere we had never been before.  It is a sushi boat place, so that was kinda cool.  We got to try a few rolls we wouldn’t normally pick.  We finished the night with a nice bottle of wine at home and watched the Olympics which I am currently addicted to. 

The Anniversary date continued into Saturday where we celebrated with our daughters.  I think it is great to celebrate with your kids as well.  It is important to include them because they are part of something special in our lives and we are modeling what a good marriage looks like.

My hubby can be pretty creative too.  Here is what he had planned for our sweet 16 anniversary.  He didn’t  use Pinterest either like me!  Well he doesn’t really use Pinterest to be fair!  

Our bike ride on the greenbelt was a lot of fun.  We ended up at River City coffee which is a local coffee, breakfast and pastry place.  I had a yummy pumpkin chai muffin and the girls had a strawberry cheesecake scone!  So good!!!!! 

It was an amazing weekend and I am so thankful that God gave me such an amazing husband and friend!marriage quote



<a href=”″>Follow my blog with Bloglovin</a>


Back To School Quick Meal Planning Tips

meal prepNext week is officially the start of back to school for us teachers and coaches.  My daughter will be starting cross country as well so that means I will be her chauffeur to practices a few times a day.  Usually the beginning of the school year is nuts and I am running around like a crazy woman and can barely get dinner on the table.  Not this year!  I recently went to a sports nutrition symposium and got to hear some tips from an awesome co-worker Hilary Horton Brown RD.  She is the Director of Sports Nutrition for BSU and is also an amazing fitness instructor too!  She had some great ideas for quick meal planning that I am going to do this weekend and try to keep up during the school year!  First I have to hit the grocery store!  I thought I would share her tips with you and maybe inspire you to start meal planning as well.  

The main goal of meal planning is to prepare many meals and snacks all at once to have ready for the week or longer!  This will not only save you time and money but also avoid impulsive eating and calling for pizza delivery on those rushed nights.  Try to add as many veggies as you can into your meals to increase your fiber intake and boost antioxidants.  

Here is what I plan to do this weekend to kick off my back to school meal planning: 

  1. Cook 3-5 pounds of lean ground beef.  Season your meat as you would like and freeze if you don’t plan on using it within a few days.  
  • Add in some taco seasoning, a can of rinsed black beans, and veggies.  You can use this for burrito bowls, tacos, or taco salads.  
  • Use italian seasoning mix and make spaghetti.  Add some finely chopped zucchini or carrots to up the veggie intake.
  • Make sloppy joes.  Keep sandwich thins or whole grain buns in the freezer.  My favorite sloppy joes recipe is
  1.  Bake a bag of chicken breasts or a whole chicken in the oven.   
  • Dice up portions of the chicken and freeze in freezer bags with a bit of chicken broth to add moisture.  Pull it out of the freezer and mix with veggies for a quick and easy stir fry or fajitas.
  • Marinate slices in your favorite dressing or sauce and freeze in the sauce.  Pull them out add a veggie and a sweet potato and you have a quick and easy meal.  My favorite dressing is a ginger sesame!  
  • Slices can be frozen plain and pulled out for easy lunches like salads, quesadillas or wraps.  Endless possibilities!  
  1.  Make a large pot of whole grain pasta or rice and use it throughout the week.  
  2.  Prepare your veggies for the week.
  • Clean, peel, and cut up veggies for the week for salads, stir frys or snacks.
  • Stock up on frozen veggies to add to soups or stews.
  • Make a large salad or mason jar salads for lunches or dinners for the week.  
  1.  Bulk cook your favorite meals
  • Make bulk batches of your family’s favorite meals like enchiladas, chili, lasagna or other faves and double or triple the recipe to freeze for later use.  
  1.  Break out the crock pot!  Or try an insta-pot.  My friend Ashley just got one of these and is raving about it!  I gotta get one!  
  • Layer chicken breasts in the crock pot with salsa or teriyaki sauce cook on low for 5-6 hours and when you get home shred and add to your veggies, pasta or rice.  
  • Cook an inexpensive roast with a bottle of your favorite BBQ sauce or season with a chipotle seasoning blend and cook on low all day.  When you get home shred it and use it with your favorite sides.  I love to make this into street tacos! Save the rest for a later meal.  
  1.  Prepare your snacks.  
  • Portion out veggies and dip into container for the week.
  • Make some energy balls for the week.  Try my no-bake energy ball recipe
  • Make some chia puddings
  • Make individual bags of trail mix with dried fruit, dark chocolate, nuts and pretzels.  

I hope this helped you to get started with meal planning.  There are so many awesome recipes out there on the web for crock pot recipes and meal prep.  I encourage you all to give this a try especially for you busy moms out there who tend to feel like me at the start of the school year!  I am hoping to get some pictures of my meal prepping (it may be scary) and share with you the outcome next week.  Have a great weekend!   

Kickboxing Interval Workout & Coconut Cashew Energy Bites

Have you guys been watching the Olympics?  I am totally glued to the TV.  I don’t really consider myself a major sports fan, but when it comes to the Olympics I really get into it!  It’s so inspiring to watch the athletes, to hear their stories, and see their perseverance. This week is the official start of the Olympic Fitness challenge in my boot camp class at the gym.  I am so excited.  It was so fun to see all the activities my class members participated in over the weekend.  There were even a few people dressed in Olympic attire!  

Today’s workout is inspired by boxing (Olympic Sport)!  I wanted to incorporate boxing style drills with my strength training.  This workout can easily be done at home or at your gym.  

Warm Up:  Complete the following exercises for 30 seconds each.  

  • Boxer Shuffle or Jog in Place
  • Bob and Weave
  • Jumping Jacks
  • Jump Rope
  • Air Squats
  • Front Jabs a squat position

The Workout:  Cardio Kickboxing and Strength Interval Workout

Complete each exercise in the rounds 40 seconds each. Repeat 3 times before moving to the next round.  

  • Round 1
  • Burpee with Front Kicks Right and Left
  • Scissors
  • Squat with A Single Upright Row (right and left)

Round 2

  • Alternating Front Kicks
  • Side Jabs Right (optional: holding a small weight)
  • Plyo Push Ups

Round 3

  • High Knees (holding small weights overhead)
  • Squat Jack with a Hook
  • Bicep Curls

Round 4 (core)

  • Plank Punches (optional to punch with a small weight)
  • Full Sit-Ups with Punches at the top (small weights)
  • Scissors Crunch
  • Bicycle

Stretch and Cool Down

After the workout I had a few of my coconut cashew energy balls to refuel (recipe follows).  They are yummy, especially if you like coconut.  I love coconut!  The coconut butter I used in this recipe is really good straight out of the jar!  

On another note, today I got to spend the entire day at a sports nutrition symposium with some awesome registered dieticians including Lesli Bonci who is amazing.  I am so excited to share some awesome information and recipes I learned on the blog soon.  Have a great day!


Coconut Cashew Energy Balls
Serves 15
No bake, gluten free, dairy free snack.
Write a review
  1. 1 cup gluten free quick cooking oats
  2. 2 Tablespoons Coconut Butter
  3. 3 Tablespoons Cashew Butter
  4. 3 Tablespoons Honey
  5. 1 Scoop Vanilla Protein Powder (I used vegan pea protein)
  6. 2 Tablespoons Ground Flax Seeds
  7. 2 Tablespoons Shredded Unsweetened Coconut
  8. 1 Teaspoon Vanilla Extract
  9. Water as needed
  1. Combine all ingredients together using a food processor on the pulse setting. Add water slowly as needed to soften the dough. Roll into tablespoon size balls and refrigerate.
  1. *Can sub vanilla whey protein powder
  2. *Can 1/4 cup of dried fruit
  3. Note: Coconut butter is different than coconut oil. It is also called coconut manna.

The Old Has Gone

Today I got the amazing opportunity to see my beautiful daughter get baptized.  I am so proud of her.  She is such a God loving young woman and I am so proud to be her mom!

IMG_1652 IMG_1653

I also got to be part of my best friend for over 20 years and her two daughters getting baptized as well.  What an amazing day.  The Holy Spirit was definitely there.


This got me thinking about 2 Corinthians 5:17.  It’s a great reminder not to dwell on the past and always look forward to the future.  What happened in the past is the past, it’s important to move forward and not dwell on it.  

Watching all the baptisms today was amazing.  Being there to share the experience and support my daughter, friends and fellow Rockharbor Church members was just an awesome feeling.  I hope you are all having an amazing Sunday. 


Health Benefits of Apple Cider Vinegar

Benefits of Apple Cider VinegarOne of my awesome friends Heather got me hooked on her apple cider vinegar drink a while back so I thought I would share with all of you a little bit of the benefits of apple cider vinegar.  The most important thing is to get the ACV with the mother.  I like to use Bragg’s or Trader Joe’s Raw Unfiltered Apple Cider Vinegar.  Some people replace their morning cup of coffee with an a apple cider vinegar drink but I usually drink my ACV daily in the mid-morning or after lunch.  There are many benefits to using ACV but here are a few I find most useful.

  1. Helps with digestion:  It can help with your digestion and your PH balance.
  2. Indigestion:  Drinking a mixture of water and ACV before a meal can help prevent indigestion.   
  3. Helps you drink more water:  I like the taste of it with honey, water and lemon.  It can be made with hot or cold water.  Some say it can also boost your energy.  
  4. Sunburn Soother:  Apply to sunburned skin to ease pain, redness and swelling.  This was a lifesaver for my dad in Hawaii.  Warning it may sting a bit though when first applied.   
  5. Detox:  It can help detox your system especially your liver and balance the PH in your body.   
  6. It’s good for your skin.  It can help with acne or breakouts.  Just apply with a cotton ball at night to your breakouts.  It can also be used in a foot soak to help with foot fungus and athlete’s foot.
  7. Antibacterial:  It has antibacterial properties, so I have made a yoga mat spray with ACV, water and some of my favorite essential oils.     

These are just a few of the ways I use ACV.  This is a great article that has more reasons to use ACV.

Here is a simple recipe for a apple cider vinegar drink that tastes good and is also good for you!

Apple Cider Vinegar Drink
Serves 1
A healthy and tasty drink.
Write a review
  1. 8 Ounces of Purified Water
  2. 2 Tablespoons Freshly Squeezed Lemon (about 1/2 a small lemon)
  3. 1-2 Tablespoons of Apple Cider Vinegar (adjust to taste)
  4. 1 Teaspoon Raw Honey
  5. Dash of Cayenne Pepper Powder
  1. Combine all ingredients together in a glass or mason jar if you are planning to take your drink to go. It is great warm or cold with ice. Experiment with the flavor options below to find your perfect ACV drink.
Optional Ingredients or Substitutions
  1. Use grapefruit juice instead of lemon juice.
  2. Add freshly squeezed ginger juice instead of cayenne pepper.
  3. Add a dash of cinnamon instead of cayenne pepper.