Mediocrity Blows!

It's the holiday season and whoop-dee-do there's a lot of tempting treats out there that you will either enjoy for a few moments or will be working off at the gym or getting mad that your clothes are tight.  Is it worth it?  You have to ask yourself, do you want to sacrifice being lean and feeling great and in control or do you want to sacrifice those yummy eats?  Can you have your cake and eat it too? I say no, unfortunately not:(  So eat up this month and work it off in January or stay in control and be different from everyone else!! I bet you will enjoy the holiday's much more when you are feeling good in your festive clothes, in control of what you are putting in your body and knowing that your new year's resolution will not be to take off pounds!!  Good luck:)

Weight: 124.6
Workout:
MONDAY- 5 mile treadmill run; 20 minutes elliptical
TUESDAY- Core Synergistics
WEDNESDAY-5 mile run outside
THURSDAY-4 mile treadmill run; 15 minutes elliptical (nursing a hurt knee this week)
FRIDAY-Yoga
SATURDAY- 85 minutes of Spartacus & other puke your guts out circuit stuff!!!  (thanks Shantell & Jasmine-awesome workout ;-) )

Greetings From MarshmallowVille!

For nearly 5 weeks I have been in such a funk and my workouts have been a bit sporadic (I've still done 2 temple runs and 4 10-milers; 1-2 circuits a week)  My diet has been TERRIBLE!!!  I have just not been motivated.  I put on about 8 lbs in this time and I am ready to get my butt back in gear.  I have realized that although I've been lacking motivation, I have also been eating sugar and not checking in with myself....ie: scale and blog.  Enter self-control, discipline and the thought of buying some really cute and expensive skinny jeans!  Holiday's beware......

My weight was around 133 after complete pig-outs!!????  Now I am hanging around about 125 which is fine but my pants are still a bit snug...

I also wanted to post my marathon times (for me of course!  I want to be able to look back and see it exactly as I had it on my Garmin.)
Mile 1-7:59
Mile 2-7:27
Mile 3-7:34
Mile 4-7:42
Mile 5-7:36
Mile 6-7:47
Mile 7-7:43
Mile 8-7:40
Mile 9-7:34
Mile 10-7:21
Mile 11-7:48
Mile 12-7:41
Mile 13-7:50
Mile 14-7:57
Mile 15-7:41
Mile 16-8:24
Mile 17-8:12
Mile 18-8:47
Mile 19-8:39
Mile 20-8:33
Mile 21-8:45
Mile 22-8:39
Mile 23-8:26
Mile 24-9:16
Mile 25-9:28
Mile 26-9:35
FINAL TIME: 3:34:51 (9 seconds from qualifying cutoff!!) My watch clocked me at 3:34:26 but alas, we go with their time. Still made it:)

Still here......

I've been slacking on posts, but I am still doing my same ol' thing.  I ran my last long run last week; a 20 miler then a 12-both with a good pace (8.45 and 8.30 respectively).  My marathon is in like 2 days and I have been feeling the surge of adrenaline all week!!  I can't wait!  I have super high hopes.

My weight is around 120ish right now.  I had a pretty bomb of an eating week.  When sugar creeps back into my life again it sometimes likes to control me!!  Anyway, check back for my marathon results.  I am hoping to break the 4 hour mark.

Week 127 Weight:  118.2

Workout:
Monday-19 mile run (8.50 pace)
Tuesday-full body circuit
Wednesday-5 mile run (treadmill, 42 minutes)
Thursday-7 mile run (8.24 pace)
Friday-Yoga
Saturday-1 round of Spartacus II, 1 round of Spartacus 2012, 4 mile run-32 minutes

2 Recipes I Love.....

High-Protein Roasted Red Pepper Dip:
*2 roasted red peppers (I broil them in the oven about 4 minutes each side)
*1/2 cup cottage cheese
*2 garlic cloves, minced (or garlic powder to taste)
*tons of fresh basil
*sriracha sauce (optional)
Blend all above ingredients in a food processor until smooth.  Refrigerate a bit to thicken.  This is awesome as a dip for veggies, crackers, pita chips or a spread on burgers, or wraps.  Yummy!!

Chocolate Protein Pancakes:
*4 egg whites
*1/4 cup oats
*1 TBS unsweetened cocoa
*1 TBS almond milk
Blend until smooth and cook like regular pancakes. Then combine:
*1 TBS peanut butter
*2 TBS greek yogurt
*honey or stevia
Spoon over pancake and roll it up into a yummy dessert-type breakfast:)

Week 125-126
Last Week's Weight: 120.4
This Week's Weight: 118

Last Week's Workout:
Monday-18 mile run (8.50 pace)
Tuesday-3 rounds of Spartacus
Wednesday-5 mile run
Weekend-23 miles total at the Teton Relay

This Week's Workout:
Monday-recovery
Tuesday-1 round each of Spartacus I, II, and 2012
Wednesday-10 mile run (8:45 pace)
Thursday-5 mile run (8:15 pace-treadmill)
Friday-Yoga
Saturday-8 mile run (8:22 pace)

Mama's Got Back.....

Take a look at your mother's rear (or imagine it in your head).  You have a whopping 70% chance of having that same butt unless you do something about it.  If she's got a good one, yipee for you!  If not, you better get to squatting, lunging and eating right.  And of course you know, the eating right one is the most important.  Another good motivator, open up a magazine and sit on it.  It's about 18 inches wide and your booty spread should not be much more. 

Week 124 Weight: 120.8
Clean eating except for dang Sunday grrrr......

Workouts:
Monday: 16 mile run (9.05 pace)
Tuesday: 3 rounds of Spartacus
Wednesday: 6 mile trail run
Thursday: 2 rounds of Spartacus 2012; 1 round of Spartacus II
Friday: Yoga + 4 mile run (8.24 pace)
Saturday: 7 mile run (8.30 pace)

Go sit on a magazine!!

On the Grid Again....

I can't believe I didn't post all of July!  I had a 2 week Pacific Northwest trip and fell out of the posting habit......but I was still pretty on my toes with my fitness and nutrition.
Camping along the Oregon coast was a blast!  I had plenty of beautiful runs on the beach, stairs, hiking, hiking while carrying kids, and a few beach workouts.  Then off to Seattle to visit my friend Crin where I indulged in a few too many doughnuts-totally worth it though! I averaged about 16-18 miles those weeks and have been back at it now.

Weight before I left: 120.2
Weight when I got home: 120!!! (I feel very proud of maintaining without much deprivation...ie: roasted marshmallows every night, candy and some awesome fish & chips and clam chowder:))
Weight Last Week: 119.4
Weight This Week: 120.2

Now stay tuned for more as I train for my second marathon September 22nd........

STOP EATING JUNK!!

How is it possible to eat nutritionally sound in a fast-paced, sugar and junk-food filled world?  I walk the aisles of the grocery store, picking up my heathy ingredients for home and I spot rainbow sherbert oreo's (amongst other things I love or really want to try).  So I pick up a package, ok 2:/  And that's what I had for dinner Monday night......I fell off the wagon. I fell off the wagon big time.  I ate bad for 3 days straight!  Sometimes I just want to drive that wagon off a cliff!!!  So here are some ideas I have for leading a healthy, nutritious lifestyle:

1.  Focus on things you should eat to fuel and nourish your body instead of the foods that you tell yourself you can't have.
2.  DON'T BUY JUNK!!!!  Especially foods you know you can't control the portions.  Furthermore, don't buy it for your kids-they don't need to eat that garbage either! 
3.  One or two times a week, cut up tons of veggies, roast em and keep them in the fridge along with grilled chicken, hard-boiled eggs, healthy dips and chopped salads.
4.  Go to bed hungry.  It's hard at first, try maybe only 1-2 nights a week and work up to more.  You will be lighter in the morning and want to make healthier choices.
5.  Indulge once a week.  This is so important!!  If you can look forward to one of your favorite meals or desserts once a week, it will keep you motivated to eat healthfully and not waste your calories on things that you don't love or crave! 

Week 118-119
WEIGHT: 122
WORKOUT:
Monday- 7 mile run outside (8.24 pace)
Tuesday-rest
Wednesday-Kenpo Karate
Thursday-3 circuits of Spartacus 2012
Friday-5 mile run (8.15 pace); Yoga
Saturday-1 circuit of Spartacus with 18 pound weight vest (thanks for keeping me on my toes Brady!!); 1 circuit of Spartacus II with weight vest; 1 circuit of The Champion workout sans vest; 1 mile run with vest; 2 mile run without. (I was there an hour and a half-not typical for me at all but I was feeling like a bad ***!)

Eat Right For Your Blood Type.......

If you know me, you know that I don't believe in diets.  I believe in eating right and exercising (as difficult as it may be) as a lifestyle; something you can maintain.  I have researched the blood-type diet only because I found it interesting and pretty nutritionally sound.  Below is a tiny summary of what the diet entails.

The majority of the population has Blood Type O. ("The Hunter") Here the prescribed diet is low-carbohydrate, high in proteins (such as meat and fish), and low in dairy products. Foods to avoid are avocados, brazil nuts, and oranges. Type O should also engage in lots of exercise.

Blood Type A ("The Agrarian or Cultivator") should avoid red meat, eat plenty of fish and vegetables, with a low dairy intake. Light exercise only.
Blood Type B ("The Nomad") should avoid chicken and bacon, eat plenty of meat and dairy, some fish, and plenty of fruit and vegetables.
Blood Type AB ("The Enigma") combines the A and B diets.

So with my little knowledge of this diet, I gave it a try.  My blood type is A, "The Cultivator."  I am supposed to eat a pretty vegetarian, low dairy diet with plenty of plant-based foods.  That was pretty easy for me as I eat a huge assortment of veggies and fruits everyday. (Sometimes I wished I lived on a farm!)  I enjoy fish and don't eat a ton of dairy.  The whole "light exercise only" was obviously not feasible for me.  I love to exercise and consider it part of my life and livelihood.   So after about 3 weeks of this, I concluded that I hate this diet!  Although I wanted to believe that there was a customizable diet out there for everyone, and I wanted to believe that this diet was scientifically sound, it was neither.  After more and more digging and reading, I found very little evidence/studies to prove this diet would be effective for the majority of people. 
What I urge you to do is be aware of how different foods affect your body.  I do admit that lots of meat just doesn't seem to sit well with me and I do so much better with loads of vegetables everyday.  My body is super sensitive to sodium and sugar but healthy higher-carb foods and healthy fats do great things for my body.  I think it's all about getting to know what works best for you individually and BEING CONSISTENT! 

WEEK 117 Weight: 119.8
WORKOUT:
Monday: 9 mile run outside (8.24 pace)
Tuesday: 3 rounds of Spartacus II
Wednesday: 7 mile run outside (8.16 pace-to the cows)
Thursday: Core Synergistics
Friday: Yoga
Saturday: 3 rounds of Spartacus, 1 mile run at 7.5 (tired today....)

Week 116

BABY STEPS........

Remember the movie What About Bob where Bob (Bill Murray) was encouraged by his therapist to make his way through life one small decision to the next?  (Love that movie!!) That's how you should approach your fitness and nutrition goals.  You could set a goal of drinking more water this week.  Shoot for a gallon a day. That'd be awesome because you'll be so busy drinking and peeing, yout won't have time to munch:)   Maybe cut out sugar or processed foods for a week. I promise that one will make you feel like a million bucks!   Are you running?  Up your distance by a little more.  Walking?  Start running.  Compete with yourself! Maybe try to do your last mile faster than you have before. My goal this week is to eat slower.  I usually almost inhale my meals and I want to savor it more and plus, your mind will register you're full sooner if you don't shovel it in so darn fast!!

I really pushed it physically this week.  My pace was faster and I upped my weights on my circuits.  I was so super starving as well and had a really hard time not overeating most days......

Weight: 122
Workout:
Monday: 10 mile run (orchard loop-10 miles--new pr=7.53 pace)
Tuesday: 3 circuits of Spartacus
Wednesday: 8 mile run (7.59 pace)
Thursday: Full body circuit (lots of lateral burpees, stairs, push-ups, pull-ups, mountain climbers...)
Friday: Yoga
Saturday: 2 circuits of "Champion" Workout (12 continuous super setting moves); 2 mile run at 7.5-9.0

25 DAYS TILL SUMMER!!

This may be excting or dauting to you. Not ready for cute-little, fun-colored capris, white t-shirts or swimming suits?? 3 weeks is plenty of time to tone-up, lose a few inches or just clean up your diet. I find that it's a lot of work to keep yourself in shape, but it is SO MUCH HARDER to reverse the damage done to your body when you throw caution to the wind.

  These pictures are from our Mexico trip and I felt great!  Posting them may seem vain (and maybe I am....and my husband calls me narcissistic.....) but it motivates and reminds me of where I am in my fitness life.  I work DANG hard to stay fit and want to remember that I can push myself and reach my goals.

Weight last week after 6 days in Mexico, lounging on the beach, sleeping in, eating loads of delicious Mexican cuisine (mostly fresh), relaxing and reading. I know...poor me!
122.8

Weight this week: 120.2

Workout:
MONDAY-6 mile treadmill run
TUESDAY-3 rounds of Spartacus 2012
WEDNESDAY-Temple Run (8.43 pace)
THURSDAY-Full body circuit plus 4-5 sets of 10 flights stairs
FRIDAY- should have done yoga but I slept in:(
SATURDAY-3 rounds of Armageddon and 2 mile treadmill run (8.0-10.0)

Week 113

Workout for the week:
20 total miles ran
3 circuits
1 Yoga day

Weight: 119.4

And that's all she wrote cuz I'm headin' to Cancun manana!!!!

Week 112

QUIZ:

  Which one is better for fat loss?
A: High Intensity Interval Training (HIIT)
B: Longer endurance cardio sessions

(This was a trick question because I believe a combination of both is necessary to achieve the thin look you desire. HIIT is very taxing on your body in a good way, increasing your metabolism. But longer cardio sessions help train your fat cells to store less and to shrink so I really think you gotta do both. At least one each per week.)

Which diet is best for ultimate fat loss?
A: High-Protein/ Low-Carb
B: Moderate -Protein/ Moderate- Carb

(I believe that eating a low-carb diet not only depletes energy, makes you irritable but you have to eat tons of protein to perserve muscle. If not, your body will break down muscle not fat to survive- that's hard for this girl- leaving you with a softer look. No thank you!)

True or False? A diet with at least 30 grams of fiber a day will keep you trim?

(Duh! That's a no-brainer)

Which one would you eat for breakfast?:
A: A bowl of oatmeal with raisins and a sprinkle of cinnamon, a few chopped almonds and a drizzle of honey.
B: 2 eggs, 2 strips of bacon and a piece of toast

(If you went with A you'll probably be hungry in an hour or so and be ready for more food. Eating a higher-calorie breakfast including good quality protein will rev your metabolism and keep you satisfied longer.)

Is it better to workout in the morning, afternoon or evening?

(Get it in whenever you can get it in!!!! Also, doing little spurts throughout the day can be just as effective as a continuous session.)

True or False? A super high-calorie "naughty" meal will wreck your hard work?

(False-Splurging once a week will not only get your metabolism going, but it's good for you mentally as well. Being able to relax and enjoy your favorite foods in moderation will help you keep clean the rest of the time.)

Which activity is best for a lean, cut body?
A: Cardio
B: Weight-Training

(Yep B.  Doing resistance training will sculpt your muscles and make you leaner.  Plus the more muscle you have, the more calories you burn at rest.  Furthermore, when you do only cardio, your body will just get smaller.  That may sound good but wouldn't you rather have tight legs and buns? And chiseled abs and arms?  Me too! That's why you need to pump the iron.  Here again, I think a combination of cardio and weights are key.)

WEIGHT:121.4
WORKOUT:
Monday- 6 mile run outside (8.45 pace-slow and hard because I ate my life away the night before:(
Tuesday-Core Synergistics
Wednesday-Temple Run!!! (14 miles-8.55 pace)
Thursday-Full body circuit (50 minutes)
Friday-Yoga
Saturday-Armageddon Workout (50 minutes) 2 mile run at 8.0-9.0)

Week 111

YOUR NEW BFF......


If you workout, beat up your body, or have muscle pain you need a foam roller. I bought one for Brady and we both use it daily. It hurts so good as you roll out sore, tired muscles and help to break up scar tissue that forms on your muscles. I spent only 20 bucks on mine and it was well worth the money! Even David Beckham uses it after every practice and workout.

"Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues." (taken from here)

WEIGHT: 121
WORKOUT:
Monday-12 mile run (9.37 pace-extremely hilly and difficult-some inclines were up around 17%)
Tuesday-Core Synergistics
Wednesday-7 mile run (treadmill-58 minutes)
Thursday-Full Body Circuit (1 hour)
Friday-5 mile run (8.11 pace)

Week 109-110

GRATITUDE.........
So my back's healing up and after 3 weeks, I think I'll be ready to hit the weights next week. I thought I would post some little life lessons I learned while I was down.

1. Yup, the number one thing I learned is to always be grateful for what you have and not take your health for granted. I feel so blessed that I am able to be strong and healthy, have a great quality of life, take care of my husband and children and exercise. I have really stopped looking at how can I change x, y or z or worry about the body parts I don't love as much and have just been happy that I have a body that helps me accomplish what I need to do in this life.

2. EveryBODY needs some rest and recovery. After 2 weeks of sleeping in and doing very little activity, it just reminds me that when you have a strong and consistent fitness routine, your body will benefit greatly from a little recovery. Every 4-6 months it's not a bad idea to take an entire week off or maybe just a few days every couple of months. Over-training is not the way to get results!

3. Diet, Diet, Diet......not trying a diet, but watching what you eat. Even if you aren't exercising as intensely (or not at all) what you put into your mouth every day will dictate what your body is going to look like, how it will function and even how it will turn out in years to come. If you take care of your body now, it will take care of later.

4. Back to the basics. After doing my core moves from my physical therapist, I am reminded how important it is to start with basics and keep building. Although my perscribed exercises where a tad simple, they are extremely effective on building core strength without causing injury. Everyone is into "Insanity" and boot-camp style workouts nowadays. This is good if you are in semi-good shape but there is no need to throw yourself into something so intense if you aren't prepared for it. Push yourself, not kill yourself:)

WEIGHT: 120.8 (after run)
WORKOUT:
Monday-6 mile run outside (8.22 pace)
Tuesday-50 minutes elliptical
Wednesday-10 mile run outside (8.40 pace-good to be with my running peeps again!!)
Thursday-Yoga
Friday-Kenpo Karate
Saturday-9 mile run (treadmill); 1 mile walk on 7 incline

Week 110

This week I wanted to share a blog that I like to follow. Chocolate Covered Katie has some great recipes and ideas; even if they are vegan, and mostly sugar-free. She has a yummy looking, healthy option for those ever-loved Reeses PB Eggs. Check it out!

My Week was AWFUL!! I threw my back out last Saturday (what am I 87??) and haven't done much moving at all!! I have exercised zero days and have burned zero calories! I've been trying to eat good, even though a few days I took out my anger on my favorite dark chocolate and cinnamon toast crunch.
If you have ever had back problems you know how horrible it is! I have run a marathon with a stress fracture, given birth to 3 kids, 1 without drugs, I've been tazed for crying out loud....I think I know pain and have a considerable high thresh hold for it, but this takes the Costco cake! I can't bend over, sneeze, climb stairs, put my pants on, sit upright, drive or do anything at all really without a stabbing pain in my lower back. It really sucks!! I've been to the doctor, got x-rays, been to the massage therapist, had hydro-therapy, had my spine re-aligned by a physical therapist and some electrical stimulation and I am still in pain. I am too young and fit for this!!!!! Tell that to my stupid back!! Cross your fingers for me!

Week 109

ARE YOU ADDICTED TO SUGAR, FAST-FOOD, OR FILL IN THE BLANK??
There are certain foods that can be considered your "gateway foods". This means you really want to eat licorice, french fries, doughnuts, pizza or whatever makes your mouth water, what you crave and what makes you lose control. A sort of drug, if you will. My first "gateway food" was Costco cake..........

After my first bite of that white cake with the cheesecake filling and butter cream icing (I'm an icing girl), I quickly realized that this was a treat I could not afford to have around....ever....period. (Thanks a lot Kamille!!) I CANNOT eat just a little or even a normal serving size. I eat tons and tons of it until I'm unbuttoning my pants and I feel deathly ill. I don't know why certain foods can act as drugs to us. When we think of that food that we just love, chemicals are released in the brain that make us want to eat it and when we do there is a further chemical/hormonal release that tells us we need more. These chemicals can also release endorphins so we feel better (temporarily) after we eat it. It's an evil cycle. My best advice is, if you can't control yourself with that food, DO NOT BUY IT, HAVE IT IN YOUR HOME OR TRY TO EXERCISE PORTION CONTROL!!! The temporary "fix" comes with too high a consequence.
And no, it's not my birthday dang it!!

WEIGHT: 120.6
WORKOUT:
Monday-9 mile run outside (8.14 pace)
Tuesday-1 round of Summer Fit; 40 minutes elliptical (I don't care for this type of cardio but my back's been feeling tweaked)
Wednesday-11 mile run outside (orchard loop-8.44 pace:(
Thursday-3 circuits of Spartacus 2012
Friday-Yoga
Saturday-3 circuits Spartacus; 2 mile run

Week 107-108

MOAB......I love this place!! We hiked Delicate Arch with the kids (3 miles and a lot of incline and a kid on my back here and there) and I did some early morning trail running in Devil's Garden. I definitely wouldn't have loved this trip as much if I weren't in shape. It reminds me of other reasons I workout; to have fun outdoor memories as a family and to appreciate what my body can do and have a greater quality of life. Our bodies are supposed to be in motion and active. Take care of your body so it can take care of you:) Now that spring is coming, get yourself outdoors! Even if it is just a quick walk around your neighborhood after dinner or taking a drive on the weekend to enjoy our mountains. Even better, plan an outdoor trip where the festivities are active.



LAST WEEK:
Weight-120
WORKOUT:
Monday-Hiking/Trail Running
Tuesday-off
Wednesday-10 mile run outside (8.32 pace)
Thursday-3 circuits Spartacus II
Friday- Yoga
Saturday-2 circuits Spartacus, 1 circuit Spartacus 2012, 2 mile run

Week 106

HITTING A PLATEAU is very frustrating and can often halt your motivation. What do you do when you've been working so hard; eating healthfully, exercising, saying no to some of your favorite foods and going hungry and you still feel stuck? You keep going!! As hard as it is, you need to remind yourself other reasons you are trying to live more healthfully. Maybe it's having more energy, having a clearer complexion, being less irritable, or most importantly, attain a healthy life-style so you can live a better, longer life. Whatever it is that drives you (sometimes you have to think of things other than results) keep reminding yourself of them. Some simple steps when you hit a plateau:

1. List and remind yourself other reasons you are doing what you are doing
2. Add more activity or more intense activity to your schedule (If you aren't exercising, walk more and find reasons to stay standing. If you are exercising, add some more intense spurts or intervals into your routine.)
3. Eat a low-carbohydrate diet for 1-2 days or if you are being really strict, have a cheat or "naughty" meal. This can often give your metabolism a jump start.
4. Remember not to eat less than 1200 calories. Starving yourself is only terrible for your metabolism, not beneficial for fat-loss.
5. Trust in the system and your body will quit being stubborn eventually. Don't give up! Sometimes your body just goes into panic mode after some good weight-loss, it's natural and happens to everyone. How long did it take you to put on your weight? It doesn't come off overnight! Hang in there:)

WEIGHT: 121.6
So, so good at eating and exercising this week.

WORKOUT:
Monday-7 mile run (treadmill-56 minutes); ab ripper
Tuesday-3 circuits of Spartacus 2012
Wednesday-10 mile run outside (8.25 pace)
Thursday-Full-body/running circuit (60 minutes)
Friday- Yoga
Saturday-3 circuits of Spartacus; 2-mile run at 7.5-9.0

Week 106

WHY I LOVE RUNNING:

When I was younger, my mom used to take me out jogging with her and I HATED it!!! My legs and lungs hurt and it was just awful. Now, I love it. My recent run to the Bountiful Temple was especially wonderful. I feel so alone and peaceful, especially once I get up to the bench and I can look out over the whole valley and see the glowing temple in the distance. I also do love that high I get after about 8 or so miles; I feel like I can do anything at that point. I love that I feel like I am running away from my life (albiet wonderful) just for a short time. I love chatting with my running buddies and I love how accomplished I feel when I get home. Like I can sit with my kids and do laundry all day and feel like I did something for myself. And all you people out there thinking it is so hard on your body....yes and no. Did you know that doing hard, weight-bearing activites such as running actually tells your body to lay down and regenrate new bone cells? So your skeletal system also benefits from running:) If you hate it too, give yourself some time to work up to it. Maybe just jogging for 2 minutes and walking for 1 until you build up your endurance. It's getting closer to spring, so it's a perfect time to get out and enjoy some fresh air.

WEIGHT: 123
Clean week, lots of exercise.....it's crazy how hard I work to get holiday weight off and it creeps by so s..l...o...w...l..y.....definitely not worth it.

WORKOUT:
Monday-7 mile run (treadmill-54 minutes)
Tuesday-3 rounds of Spartacus, 10 minutes elliptical
Wednesday-Temple Run (14 miles-8:45 pace)
Thursday-Core Synergistics
Friday-Yoga
Saturday-3 rounds of Spartacus II; 3 mile run (23.30 minutes)

Week 105

Do you ever wonder what my workouts look like instead of just reading about them? Come on, I know you do! You will not believe how your body will benefit from doing workouts like these. Here's a link for an example of what I like to do on my circuit gym days. (You may want to mute it, the music has a little swearing:))

WEIGHT: 122.8

Semi-clean week; I polished off 1 and half delicious, worth every calorie, soft, Schmidt's Pastry Cottage sugar cookies from my Valentine (it had my name on it and everything!) and some other stuff....and dined out one night at a to-die-for Italian Restaurant (hello homemade pasta).

WORKOUTS:
Monday-8 mile run (treadmill-7.5-8.5)
Tuesday-3 circuits of Spartacus II
Wednesday- 12 mile run outside (8.33 pace)
Thursday-Lean Belly/Stair Sprints circuit
Friday-Yoga
Saturday-Kicked my butt Brady-style cross fit workout (did my first bear-crawling) and 3 mile run in 22 minutes....phew

Week 106

DO YOU HAVE A VITAMIN REGIMEN?

I believe every woman should take these 2 things everyday:
1. A MULTI-VITAMIN (strongly recommend, even with a good diet)
2. A VITAMIN D supplement.

I believe every woman should occasionally take:
1. VITAMIN B12 (or even better a B12 shot) I swear by this vitamin when I am feeling really low on energy.
2. IRON (again helps with energy levels) Or eat up on your chicken liver and spinach!
3. VITAMIN C & ZINC (when you feel a cold coming on.) Did you know broccoli has more Vitamin C per serving than an orange?!!
4. FOLATE, MAGNESIUM, CALCIUM (OR A PRE-NATAL VITAMIN) (when you want your hair, skin and nails to be healthier)
5. POTASSIUM (decrease muscle cramps and balances out electrolytes) Butternut squash and avocados have more potassium than a banana!

Weight: 124.6
Awesome.....after a clean week and great workouts, I gained. It's never a perfect science.

My workout this week:
MONDAY-8.5 mile run outside (8.33 pace)
TUESDAY-3 rounds of Spartacus
WEDNESDAY-10 mile run outside (8.26 pace)
THURSDAY-Core Synergistics
FRIDAY-Yoga
SATURDAY-3 rounds of Spartacus 2012

Week 105

I LOVE THIS BREAKFAST!!

It's like eating sweet, warm, thick, yummy, pumpkin bread in a bowl-seriously, it's so good. Make it when you have the time, you will not be disappointed.

BAKED OATMEAL:
1/3 cup oat bran (or oats)
2 egg whites
1/4 cup almond milk
1/4 cup pumpkin, applesauce or smashed banana
2 TBS water (if using oat bran-omit if using rolled oats)
cinnamon, nutmeg, cloves to taste
1/4 tsp salt
1 pkt stevia
1/2 tsp baking powder
1/4 tsp vanilla

Whisk together the wet then add dry. Pour into a greased oven-safe bowl and bake at 350 for 20-25 minutes (until it's set in the middle). Or cook it in muffin tins (less cook time though). I like to top it with greek yogurt and almonds.

Weight: 123.2
Finally, the scale budged! I have been so diligent, I'm pumped that I'm getting back into my clothes. Somehow life seems better when you can slide your jeans on with less resistance:)

Workout this week:
Monday-7 mile run outside (8.05 pace)
Tuesday-Summer Fit/Core Workout
Wednesday-12 mile run outside (8.49 pace-hills and slippery)
Thursday-Full body circuit
Friday-Yoga
Saturday-3 rounds of Spartacus II, 2 miles worth of sprints

Week 104

A young woman who was worried about her habit of biting her fingernails
down to the quick was advised by a friend to take up yoga. She did, and soon
her fingernails were growing normally. Her friend asked her if yoga had
totally cured her nervousness. "No," she replied, "but now I can reach
my toe-nails so I bite them instead."

Ok, so this is not the kind of Yoga I would be interested in, but I love Yoga and highly recommend it. It will improve cardio-vascular health, flexibility, and help you perform better in anything athletic. Want to run faster? Yoga. Want more endurance? Yoga. Want to be stronger, more lengthened and more flexible? Yoga! Including yoga into your fitness routine will help maximize your workouts on other days. And as Tony Horton says, "yoga focuses on your weak spots......yummy, yummy, yummy!" Yoga is not just about stretching and deep-breathing, although that is definitely part of it; it's really a great workout. I have been doing Yoga once a week since I threw my back out 4 years ago. I have not had a problem with it since. I do P90X yoga. It's a sort of power yoga. Check one out at the library or invest in your own copy; I promise, you will not regret it.

Weight:125.6 (grrr....Clean diet, great workouts....I have worked so hard this last week, this last month and I am ready to be fitting comfortably into my jeans again!!)

Workout-
Monday-9 mile run outside.(8.55 pace)
Tuesday-full body, cardio circuit
Wednesday-7 mile run (treadmill-7.2-8.0)
Thursday-P90X Core Synergistics
Friday-YOGA!!!
Saturday-3 circuits of Spartacus, 2 miles worth of sprints (7.2-9.0)

Week 103

PICK UP THOSE WEIGHTS!!


For optimal fat loss and that lean body look, YOU HAVE TO LIFT WEIGHTS! Overall fitness includes endurance, strength, speed and flexibility, according to me (take it or leave it). There is a place for cardio of course, but don't forget the weights. Not only does lifting weights burn mega calories, but it increases your lean muscle mass which in turn boosts your metabolism (that's why men lose weight faster; they have more muscle naturally). I believe the most bang for your muscle-building buck is circuit training with full body moves. Such as a squat-press, push-ups, weighted jump lunges and pull-ups doing one after another with very little rest. Here's a workout that I love. And stop worrying about bulking up-we women don't typically lift heavy enough or have enough testosterone for that to be possible.

Weight: 125.4

Good, no awesome, clean week. I have gone without meat, most dairy and wheat for 2 weeks now. I feel great and love the new recipes I've been trying.

My Workout:
Monday- 7mile run outside (8.26 pace) would have been faster but it started snowing and blowing and I couldn't see and it was slippery (excuses, excuses)
Tuesday-3 rounds of Summer Fit
Wednesday- 8 mile run, treadmill(7.5-9.0)
Thursday-1 hour full body weights/hill sprints circuit
Friday- Power Yoga
Saturday- 1 round of Spartacus, 1 round of Spartacus II, 300 workout stuff(box jumps, jump pull-ups, floor sweepers, lateral burpees) 20 flights of stairs

Week 102

BUTTERNUT SQUASH SOUP

You think you stumbled upon the wrong blog? I know this is my fitness blog, but more than half of your weight loss/rockin' body results rely on what you are putting (or not putting) into your mouth. I tried this recipe for a detox butternut squash soup on my friend's blog. The components of this soup aid in detoxifying your body and fill you up with both soluble and insoluble fiber. The spice turmeric is supposed to detoxify your liver and the healthy dose of beta-carotene, Vitamin A and tons of fiber will give your body a nutrient boost and fill you up with only 60 calories per cup. Here's the recipe-it makes a ton; definitely give it a try. And as for all the spices, try getting them in a bulk section to save money.

Weight this week:127

My diet was EXTREMELY clean. I really watched it; I am determined!!

My workout this week:

Monday-10 mile run in the bitter cold (9.03 pace)
Tuesday-3 circuits of Summer Fit Workout
Wednesday-7 mile run (treadmill-7.2-8.0 speed)
Thursday-60 minute weight/cardio circuit
Friday-Yoga
Saturday-3 circuits of Spartacus II, 15 flights of stairs, 1 mile run

Week 101-NEW YEAR, NEW YOU?

We all have new year's resolutions right?? I don't tend to have too many and they always remain the same, but I do love January for that feeling of a clean, fresh start. I spent the week cleaning and de-junking my house, donating un-needed items, getting back on track with exercise and nixing out the sugar and junk. Here is your WEEKLY AND NEW YEAR FITNESS GOAL: Set a goal for yourself, but not a larger-than-life one. Chances are, you will not stick to it if it is unattainable and unrealistic for you. Then you will feel bad about yourself and you may give up all together. Just make it one that is not overwhelming. Such as, starting a moderate fitness program, maybe just start walking or jogging-don't go out and buy 'Insanity' or P90X and give it all ya got until February 2nd and then ditch it. Maybe eat just a little less at each meal or tell yourself you will eat more vegetables and fruit. It is all about lifestyle people, not hopping on the next diet or killing your unready body at the gym. Ease into it and build on the results that you will see as you make consistent changes in your day. Good luck!!

Weight going into Christmas was about 123. Then I went to Texas with Brady and had a yummy good time and then there were all the Holiday's and then Jackson Hole and my birthday and loads of treats everywhere. And then there was that week off of exercise I took (which would have been great had I watched my diet).....I made myself quite merry and fluffy! Last weigh in after a clean week was 129:/ It's a funny thing how that stupid number can sky-rocket so quickly. And yes, all my clothes are tight and I am wearing a bigger size pant and not loving the bump that folds over my pants waist-ugh. Oh well-it happens to the best of us:) Here we go though back on the fitness saddle again. I was so ready to run to the gym with open arms and pick up those weights! Just to log it, I did my unofficial PR for the Temple Run on Christmas Eve-8.30 pace in 13 degree weather-go me! Here's my workout schedule for last week.

Monday-3 mile run
Tuesday-Core Synergistics (P90X)
Wednesday-7 mile run (8.49 pace)
Thursday-3 rounds of Spartacus
Friday-7 mile run
Saturday- 3 rounds of Spartacus II