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Kickstart 4 week plan

Happy Monday!  Time to restart my goals (:  I’m excited to announce that I signed up for the dietbet challenge!  Yee-haw!  I’d never even heard of it, but since Jamie Eason was hosting, I signed up!  I did pretty crappy on my Oxygen Challenge so I’m redeeming myself.  I like it because it’s only 4 weeks.  It started today and will finish on Nov. 22.  She’s already posted workouts and meal plans.  Check it out HERE!

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I really wasn’t doing it for the money, I just like to win!  You pay $30 bucks and then if you lose 4% of your body weight you win your money back by splitting the pot with everyone else who won.  I actually already got my money back because they gave me an MVP shoutout for inviting so many people to join (:  I got an email from Jamie and she told me to pick out whatever I wanted from her supplement line, so I’ll be getting some protein powder in the mail!  Yippee!

Then, to add extra lbs. to my weight loss, I decided to sweeten up the weekend!  Yes, I gained 6 lbs.  Ha ha!  That should be gone by the end of the week though and then I’ll still have 3 weeks to lean out.  Eating treats is fun, and I did it on purpose, but I am NOT a happy camper after too much indulgence.  I’m actually pretty mad at myself.  This will be a pay back week, which I love anyway!!  I like to be on top of my game and sometimes I get a little caught up in perfectionism, not so good really!

Today started out great with a 6 mile run with my friends which I can’t keep up with anymore!!  I would be putting in many CRYING emojis here if I knew how!!  My goal for running will be to run 3 times a week.  One will be with my friends (they push me) and one will be with myself staring at my Garmin so I run faster, and the third will be whatever, treadmill work or another solo run.  I got a new tank today that made me feel pretty cool from one of my favorite fitness gals!  I think she’s detoxing right now too because she just gave a schpill on being perfect and a cool green detox drink!  Her body is my goal and I love her motivational words.

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And here I am in her way cute tank!  It’s a symbol of a track in the shape of an A.  I just finished my weight workout with my friends and I’m eating one of my favorite post workout snacks.  A vanilla or coconut yogurt with a spoonful of cocoa powder in it!  When I got my tank in the mail she even wrote a cute little personalized thank you on the receipt!  Excuse the dirty mirrors.  Right after this I will be turning on Maroon 5 Pandora and cleaning the bathrooms.  I need to get to the yard too.  I better get moving!

This will be a great week!  Keep it simple.  This is what I’ll be focusing on in my diet right now!

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I’m also going to try Amber’s detox drink (:  The ingredients are: spinach, kale, celery, parsley, cucumber, romaine, and lemon.  My mouth is watering!  (: I did feel a cold coming on this morning so I’ll be doing this for sure!

My backyard sounds like it has dinosaurs walking around!  We have some excavating and placements of HUGE rocks goin’ on!  YAY!!  I’ll have to post pictures of that too!  I’ll be back towards the end of the week with an update on my weight loss and more hard core stick to it no matter what words of wisdom!  Thanks for listening to the rambling!  Work Hard Forever.  Always…(:

Cut out these 2 things to shrink and a HIIT workout!

Hello!  Time to mix things up again.  I’m always looking for new and different variations of workouts.  Lately I’ve been working out with my friends.  We decided to do 30 days of NO SUGAR AND NO WHITE FLOUR.  I have to say I’ve been nailing it!  Today is DAY 9 and even with a trip to St. George and 2 family Halloween parties over the weekend, I’ve stayed STRONG!!  My one mess up was buying a bag of kettle corn at the gas station on the way home from our trip.  I’m notorious to fall asleep the second I get in a car so since I was driving for 4-5 hours I had to munch on food almost the entire ride home.  After the carrots, apples, nuts, and protein bar were gone I opted for a Diet Coke (which I don’t really like anyway) and kettle corn.  Not so bad!  Everything really is about FOOD!!  I saw this funny quote on Instagram today.  Ha ha ha ha!

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When it comes to weight loss and muscle gains it’s about what you put in your mouth!  After that it’s about killer HIIT and weight workouts.  Here’s one I’m going to try with my friends this week!  Can’t wait!

Workout #1  This is weird.  I guess you have to click on it to open it up!  Makes it more fun that way.  My binge problem has been fine.  Challenges keep me motivated.  Along with my 30 days of no sugar I want to start a 4 week eat clean plan on Monday that Jamie Eason is hosting.  What better time to get rid of the garbage right before Thanksgiving (:  Next week I’ll post about all the GREAT food you CAN eat.  Sunday night I was looking for a snack and I cut up a pear and had some sweet potato chips with guac.  The pear tasted like candy.  Real good food tastes better when you take out the SUGAR.

Alright!  I’ll end with a couple pics. of my trip.  We saw this rainbow as we turned a corner and it was so bright and perfect.  A little gift of happiness for me to see (:  Have a good one.  Work Hard Always.

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3 basics for losing fat and building muscle

Hello!!  Today is a gorgeous FALL day!!  This morning we went on our favorite trail run!  I set my timer.  Each week I want to get faster and be able to keep up with my friends.  I hope the weather holds for as long as possible.  The leaves are perfect right now!  We made it up in 42:42 and down in 30.10.  Next week, 40 and 29 (:  Great way to start the week and day!!

IMG_8777 IMG_8774Well, my Oxygen Challenge ended and I’m a little upset at myself because I didn’t eat the way I should have!  I saw my normal results when I go strict for a short time.  I need to work on maintaining my strict bod for longer (:  My friends and I decided to do NO SUGAR OR WHITE FLOUR for 30 days!  Surprise surprise!  We talked again about how nutrition is about 80% of the results.  Soooooo, starting today until November 10th.  I’m on.  It’s more fun to do it with friends!

This will be an amazing 30 days.  I’m still sticking to my 12 week weight lifting program.  I decided to do Amanda’s Month 2 workout for the first 4 weeks and then hop over to Jamie Eason’s for the last 8 weeks.  The next 4 weeks will look like this, but not necessarily in this order.

Monday: Lower Body

Tuesday: Shoulders, biceps, triceps, cardio

Wednesday: Amanda’s better-booty workout

Thursday: Lower body, abs

Friday: Back, chest, HIIT

Another thing I’m going to work on that I’m not too consistent with is taking supplements.  I read an article from Samantha Ann Leete on bodybuilding.com about supplements.  I like what she recommended.

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This might look like a lot of craziness, but I’m going to experiment and see if it makes a difference.  This is what I’ll be taking on a regular basis.

Multi-Vitamin

Multi-Vitamin

Vitamin C

Vitamin C

Calcium

Calcium

Glutamine

Glutamine

Krill or Fish Oil

Krill or Fish Oil

CLA

CLA

Protein Powder

Protein Powder

BCAA's

BCAA’s

Emerge

Emerge

In a nutshell, most of these supplements will assist in fat loss, support a healthy cardiovascular system, increase immunity, support brain function and nervous system, provide joint support, help manage inflammation, preserve muscle, reduce body fat, and help build, sustain, and recover.  Whew!  Miracle workers pretty much.  I purchase these at Max Muscle, GNC, or bodybuilding.com

I’m set!  The top 3 basics for losing fat and building muscle are: Nutrition goals, workout plan, and supplements.  I’ll keep up with my posts on how I look and feel.  As always I love a challenge and setting goals.  Now get to work work!!  (:

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Running, Amazing Shoes, and a 12 week keep the holiday weight off fitness plan

Hello!  Happy October!!  Love this month.  O.K.  it has almost been a week now since my latest 1/2 marathon!  Sorry for the delayed report.  I was slightly nervous for this run because of my injury and I felt like I wasn’t in the best running shape.  The  weekend turned out perfect except for I could have been about 18 minutes faster (:  I finished in 2:00!  The course was beautiful, weather was perfect, and I loved finishing!  I was a little sore for a couple days, but I jumped right back into my normal workout routine on Monday and I feel great!

This week I started running with my 14 year old daughter!!  I’m so happy about this.  We ran 3.2 miles.  We want (or I should say I want us) to run two days a week!  I also ran my favorite trail with my friends!  One thing that’s good about me is I’m stubborn and ultra committed.  I’m going to take one of my runs every week to be my improvement run.  I’ll do the same distance faster each week (:  I also want to work on hills more.  Here are the photos from my latest runs!

Before the Huntsville 1/2

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Next up!!  My favorite shoe to report on!  I stubbled across this shoe from someone else who bought it.  I did a little research and noticed people were raving about it.  The best part is you can buy it on Amazon for as low as $28.00 right now.  Click HERE to see all the color selections!! It’s called the PUMA Women’s Pulse XT Geo Cross-training shoe.  I do a lot of high intensity jumping and moving laterally and these are the comfiest shoes with the perfect amount of stability and cushioning.  I’ve already bought two pair!  Here I am looking rather sporty in them (:

IMG_8464 IMG_8633Well!  My 12 week Oxygen Challenge is coming to an end so normally I say to myself, What’s next!  Well, major improvements is what’s next!  I was good with the workouts, but the eating was another story!  I follow and read about so many different workouts and fitness that it can get overwhelming in my brain at times.  As with everything, I need to simplify!  Here is the official 12 week plan!!

Start Date: Monday, October 12.  I’m not off the wagon right now, I’m just starting it on the 12th because that is 12 weeks till the end of the year!

Diet: Healthy, clean eating.  Small portions.  Fruits/Vegetables.  Protein.  Supplements.  Tons of water.  No white flour or white sugar.  Once in awhile I’ll eat a little white flour.  I’m reading labels and nothing over 6-7 grams of sugar per serving.  No eating after 8:00 p.m.  I’ve done all this before (: nothing new.  Here is the NEW twist!!  I’ll eat this way 9 out of 10 days.  I’ll pick 1 day in 10 where I can eat treats!!  Only on this day will I eat whatever I want guilt free and then the next day, I’m back on 100%.  The rewards are definitely worth it!!

Exercise: Throughout the Oxy Challenge I kept looking at Jamie Eason’s 12 week Show Me The Weigh program.  It’s on bodybuilding.com HERE.  The best thing is she posts every exercise in video on Instagram!!  Like this:

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So, I’ll start with week 1 and not miss a day (:  I’m going to keep track of weight and measurements once a week too.  The biggest thing I want to stay true to is the 9 on 1 off eating approach.  100%  I’ll keep you updated!

Well, I gotta get going!  Time to run with my daughter and her motivation is waning!  To end, I follow this girl on Instagram.  Her bod will be my goal (:  She leaves motivational quotes all the time too.  This one is good, but my favorite one she said recently was, “A lot of people wake up on Mondays with a sense of I have GOT to get myself together.  By Wednesday, they can’t wait for the weekend to engage in the things that made them hate Monday!  Don’t let this week own the rights to your motivation!  You dictate the terms!!  Have a GREAT one!!  WORK HARD FOREVER!

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Impress and Motivate

Hi Hi!!!  A couple things to talk about today.  Sometimes, after dealing with life and listening to everything around me I contemplate and think about what motivates and impresses me!  IMPRESS.  Today I went to lunch with a group of friends from High School and we talked about what we were like as kids and how people and circumstances are now.  Afterwards I was thinking about our conversation and I thought of a mental list of what impresses me and of course what does not.

First, what doesn’t impress me:  Big houses, fancy cars, who’s who.  I guess outward displays of money and materialism.  I have to admit I’m not perfect in this area (: my fetish for cute workout clothes is a weakness of mine.  On a better note, what does impress me.  Mostly, I thought of personality traits:  Genuine real people.  I am who I am around anyone.  People that are with you because of you and not because nothing better came along, hard workers, and positivity.  Most of all, I admire kind, quiet, and behind the scene service oriented people.  I came across a sweet video that almost put me in tears about some serious bad A Moms.  This impresses me (:

Next, what motivates you?  For the most part, I’m a self motivator.  This past week however, I’ve been motivated by a couple other things too.  My daughter has been reading me parts of a book she’s reading about an Olympian named Noelle Pikus Pace.

Focused cover_newI have loved so many things in this book.  Here are just a few quotes I especially like: “The secret to competing in the Olympics and in life is to place one foot in front of the other and focus on where you are going.  Learning to focus on where I wanted to go and to eliminate the distractions around me was the key to helping me reach my full potential.  Just keep your head up and your eyes forward, and place one foot in front of the other.”

“We all have fears, worries, negative thoughts, and doubts that creep into our minds, but we must understand that we always have a choice to accept these thoughts or push them out.  How we feel about ourselves is a direct result of the thoughts that we choose to entertain.  I want to challenge you as you go through the next day or week, and eventually the next months to years, to recognize each negative thought that comes to your mind-about yourself, someone else, a project, work, school, any negative thought-and replace it with a positive one.  I promise you, the negative thoughts will hold you back in competition and in life.  Olympians and veterans of the sport understand the role of the mind as we strive to think positively.”

These words were perfect for me to hear right now.  I’ve noticed over the past few months I’ve been down on myself and my running abilities.  I have a 1/2 marathon this weekend and for weeks I’ve been telling myself I’m not ready or that I won’t do well.  I am now ignoring those words and reminding myself that my legs and body know what to do and I’ll do it well!

Yesterday a group of impressive and wonderful friends of mine went on a hike to Mt. Timpanogos.  This is an 11,000 ft. mountain.  I really didn’t think about what I was getting myself into!  The round trip hike ending up being a 13 mile, 4000 ft. elevation gain, and 4 1/2 hour hike/run!  Talk about motivating and impressive.  Inspiring to me, that you could send out a text to a few friends and end up with 17 people.  It was amazing!  I’m grateful for the beauty around me and my body that keeps up with my mental craziness!  Here are some pics of our adventure!

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That’s all I got for today!  I’ll post after my race.  I have some AMAZING new shoes and a healthy vitamin drink I want to talk about!  I’ve been a little too wordy this time around!  Go out there and take on the world.  Work Hard Forever.   (: LOVE IT!!!

Nutrition Tips from Arnold

HOWDY!!  I’m doing good here.  Can I just say that I love the first of weeks!  I have tons more energy and I like the routine.  I can’t believe I like to lift weights like I do.  When I was in college, I never set foot in the weight room and now it’s one of my favorite things to do!

Yesterday I was at the gym with my cutie pie friend that just ran a 100 miler!  Here we are AFTER the race!  Can you believe she looks like this!

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We had to take a picture because it was Monday morning after her Saturday 100 miler and here she was at the gym!  We of course did upper body and abs (:  I laughed when I saw this picture because my arms look crazy Arnold size!  I promise I wasn’t even flexing, just holding the bar!

So, here’s my ARM shot and a normal pic of me the next day.  Interesting (:  Must be the lighting!

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I like having a body that doesn’t look crazy muscley, but when you want to flex, there really is something there.  Like this picture here of a fit chick I follow on Instagram.  Love it!

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OK!  Speaking of ARNOLD, I read a great article about his 13 nutrition tips!  Here is a summary of them.  You can read the details at Bodybuilding.com right HERE!

1-Up your nutrition knowledge.  The most successful bodybuilders are those who study and understand nutrition and actively seek out cutting-edge information.

2-Prioritize protein.  The importance of protein for a hard-training lifter can’t be overstated.

3-Calculate your protein intake.  He goes with the 1 gram of protein per pound of body weight daily.  Simple.

4-Don’t trash your yolks.  The yolk contains almost as much protein as the egg white, as well as a majority of an egg’s vitamins and minerals.

5-Don’t fall for fat-free.  Get about 10-15 percent of your daily calories from saturated fat sources, including beef, poultry, dairy, and eggs.

6-Supplement with protein.  Easy to use and whey is an incredibly high-quality protein source.

7-Grab a multi.  If you train hard it’s easy to become deficient in one or more micronutrients.  Take a multivitamin daily.

8-SACK SUGAR.  IF I COULD ENCOURAGE INDIVIDUALS TO MAKE JUST ONE DIETARY CHANGE, IT WOULD BE TO ELIMINATE SUGARY FOODS.

9-Pick your foods carefully.  Today, you hear a number of fitness pros say you can’t out-train a bad diet, and that’s absolutely correct.

10-Make your post-workout meal count.  If you’re training twice a day, it’s especially important to get quick nutrients into your system after a workout.

11-Eat more for mass.  If your training is on point and your diet is clean but you’re still struggling to gain weight, consider adding an extra snack worth 350-500 calories.  (not my problem!)

12-Ditch dessert.  Eat big, but eat smart.  Fill up on protein rich foods instead of sugar.  Again!!

13-Eyeball your portions.  One of the biggest mistakes a bodybuilder can make is never learning how to eyeball a given amount of food.

There you have it!  All the nutrition you need to know.  I gotta go get carpool.  Train hard, work hard, play hard.  SMILE (:

How to get even fitter

HELLO!!  This has been the never ending day!  My goal was to post Monday and Wednesday, but I’m now changing that to twice a week!  Ya never know how a day is going to go sometimes.

Alrighty!  Oxygen Challenge update!  I have 1 month left and I’m seriously getting serious now (:  I talked about having a treat day once in a 10 ten period.  I’m going to do that, but only after October 9!  For 1 month I’ll be sticking to my diet plan 100%.  This month I’ll be carb cycling.  I think I kind of do that already, mostly because I feel guilty after a pig out day and then I go low carb for several days!

First off, I saw this awesome awesome quote from Jennifer Lawrence.  She’s the Hunger Games star.  I love love what she says here:

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So, let’s get right to the topic of the day.  How to get even fitter.  Most people I see at the gym don’t seem to change.  I guess everyone is about maintaining.  I am NOT however.  I’m about always improving (:  And I’m not talking about looking sickly thin with no muscle.  Wherever you are on your fitness journey, here are a few ways to push it to the next level.

  • Mix it up!!  Stop doing the same workouts day after day.  How boring is that anyway.  I constantly change things up.  I also do a lot of the same stuff too, but I keep my body guessing.
  • LIFT LIFT LIFT!  If you want to see your body change, lift weights.  If you’re already lifting, ADD weight and or ADD another set.
  • Never miss a workout!  Stay consistent.  I schedule my workouts several days in advance around whatever I have and I never miss them, unless I have an emergency.
  • CUT OUT WHITE FLOUR and WHITE SUGAR.  This is even bigger than lifting.  One way to help track your diet and calories is My Fitness Pal.  I LOVE this thing.  It gets tiring to enter in your food every single day, but it helps me eat better and less.  I’ll be doing this for the next month 100%.

So, my goal for the next month is to lower my body fat.  I’m shooting for 13% by October 5.  In order to do this, I’ll track everything I eat in My Fitness Pal.  I’ll cut out sugar and simple carbs and INCREASE protein.  The other day I found a page I’d saved from a magazine from 3 years ago.  It had a low sugar meal plan and a recipe for Chocolate Energy Truffles.  Here are a few examples of what you should be eating to stay low sugar.

  • oatmeal, blueberries, hard boiled eggs, protein shakes, strawberries, turkey, whole wheat bread, veggies, hummus, plain greek yogurt, salmon, brown rice, salad greens.  SIMPLE, right?

And if you’re craving some sweet SUGAR, here is the truffle recipe:

1/3 c vanilla protein powder

3/4 c natural chunky peanut butter

1/4 c instant nonfat dry milk

1/4 c agave nectar or honey

1/4 t cinnamon

1/2 t coconut extract

1 T ground flaxseed

2 T cocoa

Combine all ingredients and roll into balls.  Store in airtight container in the fridge.  I think I’ll be making these tomorrow!

Well, I’ll end with two fun photos.  The first one is an ad for the Big Cottonwood Marathon that I ran two years ago.  I came across this picture on Facebook and as I looked closely, I realized the girl in the green was ME!  Ha Ha!  I’m famous (:

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And here is a more recent pic from last night!  We did a HIGH fitness class at the park and all the instructors wore these cute matching $5.00 shorts!  It was such a fun night!

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I’m a crazy exercise fanatic, but that’s me and I’m glad I am ME (:  Have a wonderful wonderful weekend!!!  Work Hard Always!

Back At It

Hello and happy Saturday September 5th!!  I think this has been my longest break from my blog.  I didn’t even do it on purpose either!  What have I been doing?  What have I not been doing!?  Here are a few bullet points of the last 2 months!

  • Family family family.  July and August we had family in town and we were going going!
  • Injuries!  Probably my most major set back ever!  Stress fracture.  For some reason this one threw me back big time.  I started biking which helped A TON, but I wasn’t myself without my crazy cardio sessions and lifting and then of course I went WAY downhill in the food department.
  • First Bike Race!  Loved loved biking through the beautiful mountains where I live.  Absolutely breath taking.
  • Climbing back from my stress fracture and I strain my calf muscle!  Luckily it wasn’t major and I’ve been trying to stretch more!
  • Started running and training for a 1/2 marathon at the end of this month.  Never been more slow in my life except after pregnancies!  It’s killing me!!  I’ll get there.
  • Finally figured out a good eating plan for me!!  I’ve been trying to follow the Oxygen Challenge and I’ve had a hard time following the DIET of course.  I’ve started over many times and binged too many times.  My NEW challenge is 1 in 10 days.  Every 10 days I take 1 day off!!  So far, this has been a miracle for me.  I only struggle the first 3 days after eating crazy and then I’m fine with my healthy eating.  I’ve been loving cooking healthy meals and snacks lately and I feel much happier.  I crave healthy sugars like oranges, watermelon, and PEACHES (:  My body changes so quickly when I CUT out the sugar.  Eating healthy motivates me to EXERCISE.
  • Speaking of exercise…I’m addicted if you haven’t noticed.  Right now I’m following a Jamie Eason program that I love.  I’m lifting 5-6 days a week, running 3 days a week, and teaching my wonderful HIGH class!

Here are a FEW pics. of my latest and greatest events!

HIGH FITNESS crazy workout party!  How fun to be a part of a teaching crew for 300+ people!

HIGH FITNESS crazy workout party! How fun to be a part of a teaching crew for 300+ people!

Summer dates with my kids!

Summer dates with my kids!

Bike racing with my besties!

Bike racing with my besties!

Working the T25 on vacation with my sis!

Working the T25 on vacation with my sis!

My family !! <3 <3

My family !!

Summer family reunion!  Love them!

Summer family reunion! Love them!

School is in full swing now and my life is hopping and hopping!  We keep busy!  Now that I’ve caught everyone up with my life, I’ll share my FITNESS TIDBIT of the day!!!

DO NOT DEPRIVE YOURSELF!!  Whenever I go too strict with my diet, I get in a big mess with my head!  Keep challenging yourself, make goals, fall off the wagon, and rethink your plan.  Work Hard, Lift Weights, Get Sleep, Eat Healthy, and SMILE!

I’ll share some meal plans next week!!  Hopefully, I can blog twice a week!  Meals on Monday and Workouts on Wednesday with pictures of life on both days!  Have a wonderful Labor Day weekend!

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12 Week Oxygen Challenge

Alrighty!  I’m going to start off telling you that my computer is having major SLOW issues!  This post will be short and sweet due to my lack of patience!  I have a WONDERFUL trip to report on and an AMAZING 12 week challenge that I’m about to EMBARK on coming up TOMORROW!!!

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I have been waiting through the longest month to get started on this.  With my injuries and knowing I’m starting a strict challenge, my exercise and healthy eating life have taken a small dive!  Yesterday I took before pictures and went through the whole measurement thing.  I’m going to weight myself a lot, but I’ll only do measurements and progress pictures every 2 weeks.  This is what I’ll be talking about clear up until October 7th!!!  Seems so far away!  I’m excited to get in the best shape of my life.  My stress fracture is healing up awesomely and hopefully I’ll be able to step it up big time next week!  I do have a small snag in my calendar this week.  For 3 days we’ll be on Pioneer Trek.  I won’t be by a gym (: nor will I be eating exactly what I should, but at least I’ll be walking and walking and walking!

First off, back to my wonderful and amazing trip to SAN DIEGO!  Last December, I purchased 2 tickets to ONE DIRECTION for my 14 year old daughter.  Best money spent!  This trip was a dream come true for her and I was so happy to be a part of it.

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We had so much fun being inseparable for 3 days!  We rented a cute mustang convertable and drove all over.  My brother lives close by so we stayed with him and did a few things with his family.  His cute twins enjoyed riding in the backseat as we cruised around singing!  We loved the beach, shopping, sight seeing, and of course One Direction!  Just watching my daughter at the concert was entertainment enough with her crying, jumping up and down, and screaming!  I was quite proud of myself for my mad navigating skills.  I never imagined a concert so huge!  It was in a football stadium that was completely sold out.  65-70 thousand people!  Not to mention Comic Con was going on at the same time and I guess San Diego is headquarters to that big deal too!  Here are some pictures from the trip!

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IMG_0276IMG_0464IMG_0445IMG_0465-2As for my challenge, I’ll get ONE good day in and then be AWOL for a few.  I’ll be following the plan 100%  Back to My Fitness Pal too!  I took a little break from that!  After reading through the material and nutrition program, I wasn’t surprised by anything!  Mostly, I need to remember to eat more often, protein, drink water, and eat lots of veggies.  I haven’t seen the workouts yet, kind of dying to see them!  I’ll be back soon with Trek adventures and tips on how to STAY in the game with being healthy!  My FAVORITE way to be!  I also have a slew of family coming to town right now!  We’ll be hoppin’!!  (:  Remember:

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LOTS of Workouts and Weight Loss Strategies (:

Hello and Happy JULY!!  Our weekend was a little bit of a whirlwind and I’m thinking the rest of this month will be the same way!  I’m still working on healing my stress fractured foot.  It’s getting a little old.  I want to run and work out hard and I just have to wait.  It’s much better, but I can still feel a little pain without my shoe or boot.  Next week I’m going on a pioneer trek and walking somewhere around 25 miles.  Crazy!  My doc says I should be fine if I wear my boot.  After trek I’m hoping all will be well!  Looking forward to that!

Today we started the week off AWESOME with my track workout!  It’s so great to be outside for a workout!  Here are the last two weeks of workouts!  They were both hard core sweaty fun.  I kinda just stood there and did a few abs, biceps, and triceps…very few.  It’s hard to even push myself with upper body or abs when I’m injured.  I took some great pics. though!

IMG_0233JUNE 29 WORKOUT

1 MINUTE EACH EXERCISE X 4

SPEED SKATERS

HAND RELEASE PUSH UPS

WALKING LUNGES

HIGH KNEES

JUMP SQUATS

HIGH SUMOS

MOUNTAIN CLIMBERS

AMRAP (AS MANY ROUNDS AS POSSIBLE) 15-20 MINUTES

20 BICEP CURLS

20 WEIGHTED SIT UPS

10 BURPEES

20 TRICEP EXTENSIONS

20 AB JACKS

1 RUN UP THE HILL

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TRACK WORKOUT JULY 6, 2015

20-18-16-14 DO 20 REPS OF EVERYTHING ON THE FIRST ROUND,

18 ON THE SECOND, AND SO FORTH

THRUSTERS

LATERAL RAISES

BURPEES

TRICEP KICKBACKS

REVERSE LUNGE WITH BICEPS

RENEGADE ROWS

SNOW BOARDERS

FULL SIT UPS

RUN THE HILL AND BEAR CRAWL DOWN 3 X

5 MINUTE POWER WORK

DO THE FOLLOWING EXERCISES EVERY MINUTE ON THE MINUTE 5 X

10 JUMP SQUATS

10 PUSH UPS

10 SPLIT LUNGES

My Friendsies!

My Friendsies!

This weekend I’m taking my daughter to San Diego!  We will be there for 3 days.  I found a few workouts that we’ll be able to do together!  Some of these exercises I will modify because of my foot!

KillerAtHomeWorkout_Final_V25-10-15-Workout

Mostly we’ll be spending our time sight seeing, going to the beach, ONE DIRECTION, shopping, eating, and hanging with my bro. and his family.  I’ll be sure to take lots of pictures.

Next week I’m going to talk more about food.  July 15th I start my Oxygen Challenge.  I’m so excited!!  One of my friends is doing it too with her 14 year old son.  I’m so glad!  I will FOLLOW it 100% unless I have to be on pioneer trek for 3 days (:  12 weeks!  I’d like to take progress pictures along the way.  Stay tuned!!

One quick weight loss story to share!  My friend’s husband recently dropped a LOT of weight.  I think he’s 6’1 and weighs 170 right now.  He’s actually a little too thin.  He told me he runs 10 miles every day!  GEEZ!  His diet is pretty boring and almost the same every day.  He eats instant oatmeal for breakfast, yogurt for a snack, KFC grilled chicken breast and green beans for lunch, and whatever the family is having for dinner.  For his treat at night he eats Kipper Snacks.  I’d never heard of them, but apparently they are very stinky fish in a can.  He also eats fruits and vegetables to snack on.  Hmmmm…sounds like a successful plan!

That’s all for today.  Here are a couple pictures from our 4th of July weekend and my latest 26 mile bike ride with my friends!  Keep Working Hard and Smile!

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