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The JOY of Christmas!

Besides my crazy obsession with health and fitness, I have an equal passion for beautiful and inspiring music.  As Christmas approaches my heart is reminded of the REAL meaning of Christmas!  Take a break from the holiday rushing and festivities and enjoy two of my favorite Christmas videos this season and #sharethegift.

Working out and the biggest 2015 fitness trend

HELLO!!  I’m ready to start a great December week!  I mentioned in the last post about leaning out in December.  I’m still on board, but I forget each year the outta control partyness that goes on all month!  I’m not going to be as perfect as I wanted to be this month, but I’ll be close.  I’m lookin’ ahead to Jan. for my serious push!  Here are a few tips to stay on track!

Drink water!!!!  Especially a big glass before a foodie event!  This will calm your cravings and appetite.  And if you do splurge, drink water again!!  You’d think I’d drink a lot of water, but I have to remind myself to drink sometimes because I get so busy that I forget!

  • Plan your week out!  Consciously think about your schedule and what parties you have and then eat super healthy all around them so you can relax at the party.
  • Plan your workouts!!!  I told my friends during our run today that I honestly LOVE sitting down and scheduling my workouts for the week.  Weird I get excited about that (:
  • Don’t beat yourself up if you have a mess up day.  Get back at it the next day!

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O.K.  Fitness tread for 2015…drumroll… It’s one of my favorites for it’s simplicity and old schoolness.  BODY WEIGHT EXERCISES.  Think squats, lunges, pushups, planks, maybe burpees (:  This is how I roll!  Kinda funny that it’s nothing new.  2nd place is still HIIT workouts.  Another favorite of mine.  Personal training is number 3!  Love that.  Spinning and Zumba are going out the window.  So, don’t think you need too much to get in shape!  Here’s a quick and simple one you can try anywhere:

4 ROUNDS (25-20-15-10 reps)

* Do 25 of everything on round one, 20 on round two, etc…

Prisoner Squats

Hand Release Push Ups

Sit Ups

Burpees

Side Lunges

Mountain Climbers

Side Planks 

Switch Lunges

And!  I just made that up!  I know that’s not that exciting (:  I’ll have to try it out with my workout group this week.

I’ll end with a few of my favorite workout clothes these days.  Think Christmas gift ideas of course.  Lulu shorts are my fav. after trying MANY.  In fact, everything in these photos are LULULEMON.  You can’t go wrong.  Comfy and great for any workout!

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Tank-105 singlet. Shorts-Run times short. Bra-Energy bra

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Tank-cool racerback.  Shorts-Run times short

Tank-cool racerback. Shorts-Run times short

My shoes are Nike Vomeros!  My favorites for running too.  Well…I have a sick kid that’s acting like Cameron from Ferris Bueller’s Day Off.  He’s 16 and he wants to snuggle (:  Delirious?  Have a great week and Work Hard Always!!

Pre Thanksgiving Turkey Burn

Happy favorite holiday of the year!  For as long as I can remember, my Mom has hosted the annual Thanksgiving dinner.  I’ve helped her with the whole process every year and I’m grateful I still live close to my parents so that I can be a part of the tradition.  This year, the party will be at MY HOUSE!  I love the smells, food, the crisp Fall air, and the constant talking and laughing with cousins, aunts, and uncles.  Gratefully, our family enjoys being together!!  It is a simple holiday that doesn’t receive much fanfare and it’s all about GRATITUDE and HAPPINESS.  That’s why I like it!

This morning, last year’s Thanksgiving came to mind and I remember telling myself I wanted to fit into my white pants and wear them on Thanksgiving!  Here I am last year!

securedownloadI’m happy to report that I tried them on again and I think they fit me better this year!  Yay for the old 40 year old (: I won’t be wearing them tomorrow!  I’ll think of something else!  It does look like the weather was nice last year and once again our weather will be beautiful!!!

This week at my church workout I did a super intense and fast cardio Thanksgiving burn!!  It was a two part workout!  I called the Batgirl one the 30 minute warm up.  The 100 rep one I had to cut down to 50 reps.  Weak I know!  We didn’t have enough time!  Give them a try!!  No breaks.  Super sweaty.

batgirl-workout

100 REP Challenge

10×10

Front Raises

Curtsy Lunges

Tricep Extension

Snowboarders

Push Ups

10×10

Thrusters

Bicep Curl

Stiff Leg Deadlift

Sit Ups

Burpees

I took it easy this week due to a yucky cold!  I’m looking forward to hittin’ it hard starting tomorrow and throughout the weekend.  The evening of Thanksgiving we’ll be heading to St. George (70 degrees!!!!!!)  I already have my workouts planned out (:  I’ve been in the mood for some weight lifting ipod time! And of course pool and shopping time!  

Enjoy Thanksgiving Day!!  Be safe and healthy!  Eat as much and whatever you like!!  It’s not so much about what you eat on Thanksgiving, it’s about what you eat on all the ordinary days throughout the rest of the year that adds up!! 

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3 favorite foods you should be eating

Happy Monday!!  Today I have GREAT food ideas, killer workouts for the next 2 weeks, and a sweet outfit (:  FIRST off!!!  I have been so happy with myself for staying strict on my eating.  I am 2 lbs. away from my Nov. 15th deadline and I feel great!  I even ate two treats over the weekend in complete MODERATION!!  That’s my weak spot!  Nothing new about what I’m eating.  Protein shakes, veggies, fruit, and lean protein.  Small servings and lots of workouts since I will be reaching this goal!  I have 3 favorite foods right now!!  SOUP, SPAGHETTI SQUASH, and PESTO (not really a food but a divine flavor!)  Yesterday, I baked a squash in the oven and scraped it out with a fork.  It looks like spaghetti with MUCH lower carb count than regular pasta.  I put a small amount of spaghetti sauce on it, steamed some broccoli, and added a little pesto for flavor!!  SO DELSIH!!!  I didn’t take a pic. but I found this on Pinterest!  FYI!!!  There are so many spaghetti squash recipes on Pinterest!  I think I’ll be trying many of them!!

Cut in half, scoop out seeds, brush with olive oil, bake at 375 for 30  minutes.

Cut in half, scoop out seeds, brush with olive oil, bake at 375 for 30 minutes.

This is what I buy at Costco.

This is what I buy at Costco.

As for SOUP!!!  This is how I warm up in the winter.  Our temps just dropped 20 degrees and I’m feeling it!!  One of my FAVORITE soups is the tomato basil soup from ZUPPA’S.  I need to look up that recipe.  On Saturday we were at Zuppa’s and all I ordered was a large bowl of this MINUS the orzo pasta.  SO GOOD!! Tomato_Basil OK!!!  Next up, WORKOUTS!!  I workout too much I know.  This week and last I’ve been on a mission, but normally (: I’m not that crazy!!  You have to look up Jamie Eason’s last 2 weeks of her 12 week trainer.  This is what I’ll be doing for the next 2 weeks.  I’m a little scared! 0001KMEvery day is a different body grouping.  This one appears to be LEGS!  Yikes!  I’ll fill you in later this week on how things are going! I’ll finish up since I don’t have as much time this week!  Early out schedule for the kids takes away 2 hours of my day!  I’m going to get cooking!  I’m making a few meals tonight for friends.  Torture for me because I’m making my favorite rolls!  DIET TIP 101!  Don’t eat any, save a couple and put them in the fridge for later.  Then you don’t feel like you’re missing out!  This will be a fun week of meetings, kid stuff, and my youngest child’s birthday party!  Two parties I might add.  My baby is 6!!  WHAT!?  Have a splendid day!  Work Hard ALWAYS!!!! Here’s my Sunday outfit!  I fell in love with the color of this skirt and then of course I had to have the birdie sweater to go with it!  I can’t remember, but I think it’s all from Banana Republic! The button down shirt is J Crew.  Until next time! photo-66

10 days and something new

Hello!!  It’s super late.  I’m up finishing laundry and making lists (: I should be sleeping!  November!!  Here already and one of my favorites!  Halloween about did me in.  I’m soooooo glad it’s over.  It gets a little ridiculous at some point.  Thanksgiving has always been my FAV!!!  Sweet, simple, yummy, and happy!  I have several goals and tasks on my plate.  Every day is numbered this month.  I have an order of TO DO’s.  Here’s my LIFE list for November, not just fitness!  Writing this down helps me remember.  Finish and turn in Reflections, prepare a lesson, prepare a talk, finish planning an activity for next week, church volleyball, memorize The Living Christ, water and plant bulbs, organize play committees, hold play meeting, meet with principal, create flyer and send, start and finish Christmas shopping, plan a winter getaway, get ready for ski season, buy Piano Guys tix, signups for Junior Jazz, tumbling class, personal train…I’m going to end there.  I will share a sweet pic. from Halloween.  We visited my in-laws before the Trick or Treating!  The weather was fantastic!  I love my beautiful children.  My husband was playing the part of his costume…yard guy and MIA (:

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Now that that’s out of the way, here are my fitness goals.  I have a  10 day weight goal I’m working on.  It’s also a measurement goal.  I have 4 lbs. to go.  I’m pretty good at playing the weight loss game and I know I’ll do it.  November 15th is my weigh in day!  This will be fun!  I’m loving my weights and everything else.  I love to plug my music in and lift.  I used to very much dislike lifting weights, but once you start seeing results, it becomes a little addicting.  I’m following Jamie Eason’s Phase 3 workouts and diet.  LOVE IT!  All my protein powders are running low, so I thought I’d try something new.  I read about a new stack endorsed by Jamie Eason and I’m going to give it a try!  I’ll have to post a review.  It’s protein powder, multi vitamins, krill oil, and anti-bloat capsules.  I found the best price through bodybuilding.com.

2d8da3e24af16e1f6ccf561eced37929I’ll end with a few FAVORITES as of late!!!  An outfit, a quote, and a song.  Here’s a new combo from my wardrobe.  The sweater was a gift from my very stylish friend and the sweet tiny polkadot red jeans were purchased at a boutique in St. George.  My husband found the cute red booties one day at the Sundance Outlet!

 

photo-64Next, my quote of the day was shared by a fitness Instagrammer I follow.  I read it a couple times and thought, I love that and I love birds!

42797d0433d2db852e662d5192713853Lastly and most favorite, is a song by David Archuleta called GLORIOUS!  It was written for an incredible movie called Meet The Mormons.  I love the piano and his voice.  I could listen to it over and over.  Have a beautiful and happy FALL day!  Count your blessings.

3 most important rules for weight loss

Well hello there!  This has been a week of GET IT DONE.  I told my family I’ve turned into a complete perfectionist OCD person and they said I thought you already were.  I had my lists and I kept busy every second of the day.  I went a little crazy on the cleaning and cooking.  I’ve always liked to cook and bake, but that’s going to be my new thing now next to exercise.  Keeps my mind happy and I love feeding people (:

O.K.  workouts were insane too.  My whole body hurts and I’m running a half marathon this Saturday!  For the rest of today and tomorrow I’m going to make myself SLOW down, if that’s possible.  I have the high school kids coming over for lunch in an hour so this will be short and sweet!!

3 things in this ORDER:  DIET, WEIGHTS, CARDIO.  Remember that and all your dreams will come true!

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Diet focus today is VEGGIES and LEAN PROTEIN.  You must UP UP UP your protein to see your hard earned muscles.  Eat protein with every meal.  Egg whites, chicken, shrimp, turkey, any lean meats, protein powder…  Get used to it.  Veggies all day and with every meal if possible.  Stay away from breads and sugar and you’ll be happy happy!  I’m working on my goal for October and THIS is key!!  I’ll post my results on HALLOWEEN!!

OK!!  Weights.  I’m not talking 2 lb. weights.  Lift as heavy as you can to complete your reps and maintain proper form.  I lift every day pretty much.  I’m going to take a break next week.  The following week I’ll be hitting Jamie Eason Phase 3 for 4 weeks.  Scary.  Here’s my workout from my class this week.  It was awesome!  Great group!

Killer All Around FUN

 (3 people in a group.  Burpees is the timer.  When they are done, rotate.  Complete 3 times.)

25 burpees

Bicep curls

Sit Ups

25 Tricep Extensions

Thrusters

Tick Tock Abs

50 Walking Lunges

Push Ups

Curtsy Lunges

5 MINUTES OF POWER-Complete each set as fast as you can in a minute for 5 minutes.

8 Overhead Press

5 Burpees

8 Sit Ups

Sweaty mess is all I can say.  Alright.  What did I say was last?  Oh Cardio!  I love cardio.  I’ve been doing these HIGH intensity aerobics classes and they are awesome!  I feel like I’m burning a million calories, BUT if you have more muscle you will burn more calories throughout the day, meaning a higher metabolism.  So, if you are crunched for time drop cardio first, weights second, and diet LAST (:  Most important according to ME!

Well, I better be off!  I did want to add a SWEET compliment my husband gave me.

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I posted this dream body on my last post and he told me I already looked like that!  HA HA HA HA HA!!  I think he was just being nice (:  Not quite…until next time.  Train Outstanding and don’t Underestimate yourself!  Have a beautiful day!

Burn fat and maintain muscle diet and workouts

Hello and HAPPY October!!  I so want to drive and hike all over the mountains and look at the leaves.  This weekend calls for a LONG Elephant Rock loop run!  Our weather is beautiful and I’m going to type fast so I can go outside and get some vitamin D!!!  My last post I talked about an October Challenge!!  Well…I’m always amending everything in my life so this comes as no surprise, but I’m not 100% on this challenge.  I’m actually going to keep my mouth shut and do whatever I want because as soon as I mention a diet or challenge my #1 supporter friend tries to derail me!  I have to say that I have not gained any weight since my challenge which is GREAT, I just love how I feel when I’m 100% eating healthy.  I am a party girl at heart though and that means food…so I’m trying to work on moderation and only have a small portion of a treat when it’s a special occasion (:  We’ll see about that!!  I’m just babbling really!!

I LOVE EXERCISE!!!  When I’m sad and I start working out, it’s as if I can feel the endorphins run through my body and bring happiness to me!  No one quite understands that.  It’s my own special gift (:  My husband likes to advertise that I’m a personal trainer and so I get to train people from his work and give them workouts.  Here’s one for a man who is already fit and wants to work more shoulders and legs.  I’m going to give these a try this week on my leg and shoulder days!!

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Although my diet is rarely perfect, my workouts usually are.  This is what I’m doing tonight!

Run 1 mile on the treadmill as fast as I can

Chest and Abs

Wide grip barbell bench press 3×12

Push Ups 3×15

Cable Crossover 3×12

Smith Machine Incline bench Press 3×12

Side to side pushups 3×12

Toe Touchers 3×20

Crunches with legs straight in air 3×20

Knee raises 3×12

Cable Crunch 3×12

Run 20 minute intervals.  20 seconds on, 10 seconds off at a 9 or 10

HIGH FITNESS CLASS

I also put a diet plan together for someone who wants to maintain muscle and shed fat.  Doesn’t everyone want that?  This was inspired by a bodybuilder’s diet 1 month before a big photo shoot.  One of these days I’d love to stick to a diet like this!  Maybe in January??  (:  I added my own advice too!

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Lately I’ve been enjoying my new ipod.  I love to run outside in the FALL and to lift weights with my music.  Here’s a song to get you going on this beautiful day!!!

October Challenge

Happy October!!  One of my favorite months of the year!!  The weather turns, the leaves change, and the air smells crisp.  I love FALL!!  I’m going to make October my healthiest month yet!  I LOVED my 21 day challenge of healthy eating, so for OCTOBER, I’m back at the challenge.  This one will be for 31 days!!  I have a few additional rules and goals attached to this one.  My diet will include everything from the 21 day challenge.  I will only be adding 2 servings of fruit a day and 2-3 servings of starches.  Starches include: sweet potatoes, oats, legumes, brown rice, quinoa etc…  Bread will be out for the month and most dairy.  I’m not a dairy fan anyway(besides ice cream)!  No white sugar or white flour.  My favorite saying!  AND…I’m going to be following Jamie Eason’s Live Fit weight lifting plan phase 2 and 3.  I’m only taking TWO days off!!  One will be when I go to St. George and the other is on a friend’s birthday!  WISH ME LUCK!!!  I love seeing the results of eating healthy and lifting weights, but more than that, I love how much better I feel!

I have a race recap to share from this last weekend.  Me and a few friends ran the Huntsville half marathon.  Our friends have a home up there.  It is such a beautiful place.  I love being there.  The run was perfect.  Can I tell you how much I love HALFS??  The day was rainy which turned out being a fun twist to the day.  It was still beautiful.  I loved the views, especially at the finish line.  I felt strong and happy!  My kids like to lay out all my medals over the years.  I need to take a snap shot of them.  I’m sure I have over a dozen.  I’m grateful for a healthy body that can RUN!!  Here we are at the start line!

IMG_0254.PNGAfter the race I immediately wanted to get back home to shower and warm up!!  Of course AFTER a 13 mile run through the beautiful mountains I would LOVE to add a warm bath, snickerdoodles by the fire, and a crisp walk through the FALL leaves.  Heavenly day!!  Look for the good and the happy around you.  My sweet friend has already got me excited about another FALL race at the end of October that I’m contemplating doing.  Crazy me!  Another half marathon down another favorite place of mine.  Provo Canyon.  We’ll see about that!  WORK HARD, PLAY HARD!

d0d508f37e09a97c841d0e3524ae9673 snickerdoodles-16 f3a48b2e117cc0d6e68f29fed1c0424a 93fddd9336b0fd7c3a104a4014fe9802I also need to add a little music in here.  I love love my new ipod and have added a few new songs on it.  I was having a hard time keeping my ear buds in during the race with all the rain.  My son showed me some new ear phones he bought called Beats.  I didn’t know they were that big a deal until I listened to them.  Oh my!!  Incredible sound.  We listened to a few One Republic songs.  Listen to this one on some Beats if you have them.  Geez!  Do people run in these??

 

Workouts and Sweat

Hello!!  Today is mostly workout stuff!!  I’ve been a little forgetful this week!  Monday was my friends 40th birthday that I have been excited about forever!!  I made her a photo book and we surprised her with a friend lunch and lots of love letters.  It was perfect and she loved it.  I was so happy!  Because of all that, I forgot my daughter’s sewing class and volunteering with my kindergartner.  I also double booked a field trip on top of a literature group.  Geez!!  Oh well!  Here are a few shots!  They are a little grainy!

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Yes, my life is super fun!  Alrighty!!  I talk on my blog and instagram about all the healthy meals and snacks I eat.  I have to admit, I’m not 100% healthy, not even close.  We went out of town over the weekend and made lots of yummy meals and treats.  Lots of birthday parties.  I had to make sugar cookies…and the list continues.  I did however keep my workouts up and the next 3 days I am pre race eating!  Can’t wait for my 1/2 marathon this weekend!

I’ll share the workout we did at the church yesterday!!  It was hard.  I love to sweat and almost always drip buckets twice a day with a run or a class.  We did each grouping 3 times before moving to the next one.  Notice this first one is a little crazy with burpees AND pushups.  I substituted biceps on a few rounds!

40 prisoner squats

20 burpees

40 pushups

20 burpees

40 sit ups

40 side to side lunges

20 jump squats

40 triceps

20 jump squats

40 side to side situps with cross punches

40 hip raises

20 split lunges

40 high sumos

20 split lunges

40 zombie situps

I’ve been doing an ab routine that I read in Oxygen magazine this month.  I’ve already done it twice this week!  My daughter took a few pictures of some of the exercises.  Once again, only a couple turned out o.k.  Look it up!  I did 3 sets of 15 reps.

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swiss ball oblique crunch

swiss ball oblique crunch

medicine ball v-up

medicine ball v-up 

Well!!  I must be off.  FOOD talk will be Monday with the start of serious weights and strict eating.  Imagine!!  Love this time of year!  Happy sunny FALL day!!  Be back POST 1/2!!  Enjoy!!  (:

Drop inches and feel fantastic!

Happy September!  Today is all about food.  I successfully finished a 21 day healthy eating challenge.  And yes, I bought a new ipod, finally!!  Have a used it?  NO!  I’m thinking tomorrow I’ll get my 10 miler in.  I don’t have much time till my half so I’ve been doing some last minute training (:  We’ll see how this kind of procrastination plays out!  Alright!  This is what I’ve been doing:

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I downloaded this 10 page packet that explained all the details.  It’s pretty much lean protein, fats, and veggies with every meal.  For 21 days don’t eat any extra sugar, including fruit.  Dairy is off limits too (:  Sound fun?

Honestly, it wasn’t bad.  It became a habit.  I knew exactly what I could and couldn’t eat and that was all I looked at.  In a nutshell, here are some things I’d eat.  For breakfast, lots of eggs.  I’d usually have 1 egg and 3-4 egg whites.  I’d make an omelet with veggies and put salsa on it.  Some days I’d made a protein shake with chocolate protein powder, ice, water, and spinach.  I usually had 1-2 salads a day with whatever veggies I had on hand.  For meat, I made spare ribs, chicken, turkey burgers, fish, tuna fish.  I’d put whatever meat I had left over on my salads.  I still used dressing.  I don’t like much anyway.  I loved balsamic vinegar on anything.  I’d snack on nuts.  My favorites were almonds, cashews, and pistachios.  Whenever I was out, I’d order vegetables in place of rice or potatoes.  I really wasn’t hungry.  Yes of course I had cravings, but they became easier as a few days passed.  My hardest times were on the weekends, usually Sundays and that’s because my brain has been trained to relax and enjoy whatever food I want on Sundays!  I’m slowly learning that food is just food and you can always have a treat another time!  I freezed several homemade baked goods  to eat later!  Sometimes it was hard in social settings.  People think you’re weird.  Oh well.  As for my body, here are the real results.  I’m 5’7″.

photo-61I will make this picture a little smaller though (:  I weighed myself a little bit throughout and took measurements at the beginning, middle, and end.  My one drawback was running.  I do think you need a little more carbs to keep up with running.  I felt more winded and it was much harder.  I will admit that I took a few days off at the end.  Not a great idea.  Still working on that one.  I don’t want to change though so I’m back on.  I will add 2 fruits a day and 2 healthy carbs to help me with my running.  I was happy to be able to fit into all my skinny jeans.  These jeans I picked out for my skinny friend because they didn’t fit me.  Now they do!

photo-59Here are a few tips!  The food options are so limited, it helped to have a few supplements on hand.

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I’d drink an emege every other day.  The vitamin drink was my treat in the morning mixed with water.  Before my workouts I’d alternate amino energy or C4 and after my workouts I’d drink a muscle milk (not shown).  I’d have a protein shake with spinach every day.  Another funny help was gum.  When you’re eating healthy, all food tastes so much better and a stick of gum was all I needed to lift me up if I wanted something sweet (:

I’m sorry this is so long!!  I’ll keep on eating this way with a few days off now and again.  With losing and maintaining weight, it has to be a lifestyle change.  ALSO, working out like a maniac will do NOTHING if you are not eating properly.  Remember that!  You can’t outrun your fork.

Fork-fitness

I have plenty of other things to occupy my mind and keep me busy.  Here are a few yard pictures.  I still need a few more bushes.

photo-59 photo-60I LOVE this time of year!  Well, I have a list a mile long to get working on.  I’ll try to be more consistent at my writing.  Have a Wonderful and Happy day!!