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Back on Track

Hello!  I’m back!  Here I am on Day 1 of my Back on Track plan!  Not that exciting and kinda a bad pic, but at least it’s recent since it was taken 5 minutes ago (: I’ll be better at posting more of my favorite workout clothes and fashion stuff in the near future.

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So far this summer has been a whirlwind.  The last 3 weeks I’ve been on vacation and at girl’s camp.  My exercise routine hasn’t been happening for about a month.  I’m not too worked up over it.  It’s o.k. to take a break from life for awhile.  Sometimes it’s just the motivation you need to get back on track.  So, when I received an email that Jamie Eason was doing another DietBet challenge, I jumped all over it.

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It starts today and goes for 4 weeks.  All you do is pay $30.  Then you have 4 weeks to lose 4% of your body weight.  For me, that is 5.5 lbs.  If you achieve this, you get your money back AND then some.  The grand pot is divided up among the participants.  Last time I did it, I got $50 back.  So, it’s not a money issue but more of a commitment issue.  Jamie’s challenges are even better than anyones because she sends out a 4 week workout and meal plan!  It’s amazing.  I’m excited to get started.  Check it out and JOIN me!!!  Click HERE to go to the challenge!

She also sent an email about how many calories you should be eating to reach your goal.  To do this, multiply your goal weight by 10 to get your resting caloric expenditure (RCE).  This is the number you need if you don’t move at all.  For someone looking to lose weight you would typically add anywhere from 300-400 calories.  So, my goal weight is 130.  I multiply that by 10 and get 1300.  I’m going to add 300 to that and so my daily caloric intake should be 1600.  I’m pretty active and it said you could even add up to 600 calories if you’re extremely active and looking to build muscle.  I want to build muscle, but I need to lose a little too so I’m going to keep my calories at 1600.  I’ll be pluggin everything into MyFitnessPal to help me out with that!

Sorry I’ve been pretty flakey lately with my posts!  I’m here to say that I WILL be posting more often!  I’ll be giving updates on the challenge and sharing parts of the workouts and meal plans.  I’m also ready to train for another 1/2 marathon in September.  I’m putting together a 8 week training plan that I’ll share SOON!!  Running has been put on the back burner in my life right now.  I still really enjoy it, but I’ve grown to love weightlifting more.  My body likes it better too.

Today I’m going to get organized with everything!  Check back in a few days and I’ll give you more details of what I’m eating and working out.  I’m so excited to get back on track and lean up my muscles.  Endorphins are my favorite and I need them in my life (:  I’ll end with a few of my favorite pictures from the last two months (:  Alaska was one of the places we visited.  These pictures do not do it justice.  I really need a real camera!!  Everyone should see Alaska.  It’s the most beautiful place I’ve seen.  I loved it!

 

Motivate myself

Hey!  Spring is in the air.  I’m hoping to recommit myself to what I love and believe about exercise and fitness.  I’ve been off on my blogging for quite awhile now and last night after caving in on the Easter candy, I once again decided I needed to get my butt in gear.  I looked up my own blog for motivation!  I’m not even close to knowing how to make my blog look all sweet and professional, but I know how to find stuff by typing in key words or remembering when I did something.  About a year and a half ago (I can’t believe it’s been that long) I did a super strict 21 day Les Mills Grit Challenge with my good friend.  People may say this is a fad diet and too extreme, but as I reread my posts and feelings about how I felt, I couldn’t believe I did it!  It makes me happy to do something hard and achieve it.  So, for the next 21 days, which happens to be how many days I have until my trip to Key Biscayne, I’ll be following this program to a T!!!  ABS will be my goal (:  To stay on track and for my own reference, I’ll check in often to post workouts, recipes, and more.  I can’t wait. DAY 1 starts tomorrow!

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Love your body

O.K.  I did not fall off the planet.  As I look back on the last three months, I realize there is no way I can recap everything!  Here is a quick summary since December 18.  I had a birthday!!  I love birthdays and I hope to always be happy and not care about my age with each passing year.  Live it up!  Here we are on my birthday run to Sunshine Cafe.IMG_9933January was long, cold, and snowy.  My sweet sister came out to stay with me for 2 1/2 weeks with her 3 kids while she had a surgery.  I was Doctor Holly for awhile.  Her 7 year old was recently diagnosed with diabetes and that made everything a little more complex, but I loved having her visit.  She lives far away in Connecticut! IMG_0296 I’ve skied, but not nearly enough.  Here are a few pics. from a trip with my brother and another with friends!  Love to ski (:

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IMG_0541IMG_0543Then, my 10 year old daughter has been in several too many cheer competitions.  One of them taking us to the beautiful city of Portland!  We had such a great time.  A few of my friends came with their daughters too.

IMG_0820IMG_0830IMG_0739IMG_0742We saw many sights including Pittock mansion, Old Town, Portland LDS temple, and my favorite, Multinomah falls!  We ate at wonderful local restaurants trying everything.  I should have taken pictures of the food!  We had gourmet salads, sushi, curry, thai, mexican, italian, and of course we had to try the famous Voodoo doughnuts and the best ice cream store in the world, Salt and Straw.

We even made time to teach a HIGH class and go on a dreamy, rainy run!  It was tough to go home! 

Right now, I’m keeping busy with kids plays and activities.  Hopefully I’ll be more consistent on posting from here on out!  Spring is in sight and has given me new energy.  My healthy topic for the day is this:

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A friend of mine sent this to me and said it reminded her of me.  I’m so glad!  This is why I work out.  Of course I have my own body image issues, I think everyone does, but focusing on the positive is always my motto.

Quick story!  My heart just broke in a million pieces this weekend.  I came home Saturday night and went to talk to my 15 year old daughter in her room.  I could tell something was wrong.  This week we decided to start a healthy challenge together with some of our friends.  We made many wonderful goals and rules to follow.  Some of them were exercise 30 minutes every day, no eating after 8 p.m., 3-5 fruits and veggies a day, and no junk food such as cookies, candy, chips, etc…Well, when I asked my daughter what was wrong, her eyes filled up with tears and she said, “I just want to eat what I want, when I want, and not worry about it.”  Oh my complete sadness to hear her say these words!  Our precious daughters are in a world of high body image ideals and expectations.  Media and people all around them tell them they need to look a certain way and what they should be doing to look prettier, be skinnier, and have everyone like you.  How I hope and pray she continues to grow up with confidence and happiness when it comes to her appearance.  We had a good talk and both cried and I told her to stop the challenge right then and there and that we would modify it to fit her needs.  I’ve been doing things like this for years and I didn’t realize that it would be too much for her to take all at once.IMG_0176  Remember as you embark on your own fitness journeys to make a plan just for you and only you and to set realistic goals.  Don’t compare yourself to anyone else.  If and when you mess up, do not beat yourself up about it.  Start fresh the next day and keep going.  I’m a pro at starting and restarting (:  If you can find one small thing to improve on each day then you’ve made your goal.  Love your body.  Eat.  Focus on the positive.  Never give up.  Smile.  You are unique, beautiful, and perfectly perfect just the way you are!     

8 week challenge, oatmeal, and sample workout!!

I’m back again so soon!!  How nice of me (:  I have 3 things to talk about!  #1 My 8 week challenge!!  I know I have many challenges and goals and modifiers etc….Oh well.  Go with me!  I’ve kept this sweet and simple!  This is what I’m doing:

8 WEEK CHALLENGE April 6-May 31

7 hours of sleep 5 days a week

80-100 oz. water

No eating past 8:00 p.m.

Jamie Eason Live Fit every day

2 treat days

Results (weight, measurements, bodyfat)

I’m on DAY 4 right now and things are lookin’ good.  I didn’t specify my eating, but I’m eating low sugar and with as little processed foods as possible.  Lots of lean protein, fruits, and veggies.  I’m going to have my body fat tested at the end of April and evaluate and then check again the end of May.  I started Jamie Eason phase two and I will not miss a workout (:  I’ll keep you posted.

Today as I was making breakfast, I thought I’d share what I’ve been eating every morning this week!  It’s called Baked Oatmeal.  I cook it in 12 muffin tins and then store them in the fridge.  I heat 2 up each morning and add a little milk and berries and then I whip up some egg whites with green onion, tomatoes, spinach, and avocado.  I’m trying better to drink my vitamins and take my BCAA’s.  I think that helps with the muscle soreness.  Here is my not so professional food pic!

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Oh and here’s the recipe!!

Baked Oatmeal

2 c oats

1/4-1/3 c agave

1/2-1 scoop vanilla protein powder

1 t baking powder

1 1/2 c water

1/2 c applesauce

1 T flaxseed

Combine everything in a bowl and scoop into 12 muffin tins.  Sprinkle with nuts (I used pecans) and cranberries or raisins.  Bake at 375 for 20 minutes. YUMMM!!

And lastly, here is a sample workout from the Live Fit program.  I modified it a little.  I loved this workout and felt perfectly spent when I was done.  It was Chest/Abs day!  I started out with a pretty fast 1 mile run followed by the weight workout and then ended with 20 minutes of intervals.  20 second sprints with 10 second rests.  It took about an hour.  Whew!!!

SuperSets 

Wide Grip Barbell Bench Press 3×12

Push Ups 3×15

SuperSets 3×12

Incline Bench Press

Side to Side Push Ups

SuperSets 

Cable Crossovers 3×12

V-Ups with 10 lb. weight 3×20

TripleSets 3×12

Reverse Crunches with ball between legs

Captain chair knee raises

Cable Crunch machine

Today is going to be a great day!  I’ll end with my favorite happy thoughts.  My daughter is trying out for cheerleader this week.  She’s never felt super confident at anything involved with cheer, especially tumbling.  She’s struggled with throwing her back handspring all year.  With tryouts coming up she started worrying non stop and practicing every day after school!  Finally, last night at 10:30 p.m., SHE DID IT BY HERSELF and then she kept doing them over and over!  I wanted to cry.  I’m so glad she kept at it and did not give up!  Life lesson.

I’m looking forward to a relaxing weekend with family and friends.  I want to take the kids to see the movie HOME.  I heard it was really good.  Next week, I’m looking forward to making dinner for my son’s prom!!  I’m so glad he wants me to!  I’m also working on recertifying my personal trainer certificate.  I’m thinking I’ll take a big nutrition class.  I’ve started training a little on the side again too.  Well, I need to be off.  Today’s job is clean the entire house and laundry.  Can’t wait!!  Smile (:  Happy Spring!  I want to buy a bird bath too!

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Fashion FIRST day of Spring!!

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Happy First Day Of Spring!!!

I have a new tradition for the 1st day of Spring!  I got a really ugly  beautiful white elephant gift this year that is a ceramic plate with flowers and butterflies on it.  I loved it and decided I’d make lemon bars on the first day of Spring and put them on my plate!  I’ll take a picture for sure.  It’s the little things, right? (: Last post I was “post play” and I look at that last picture of me and I look very tired!  I’m slowly feeling like my normal self.  Being in charge of the play was similar to running a marathon I decided, only harder.  It took everything out of me!  I’m glad it’s over and I don’t think I’ll do it again, but I’d like to…  I told my husband that if I didn’t do a play I should do a fitness competition instead!  Another crazy thing I’ve always wanted to do.  I found a great blog called honeywerehealthy.blogspot.  She’s close to my age and just did a competition.  She has great information on everything I’d need to know.  We’ll see (:  My husband gave me a compliment yesterday and said you always do well at whatever you do.  I tried to tell him that doesn’t everyone do that?  And he said no.  A lot of people live by the NEVER TRY NEVER FAIL motto.  That’s from the movie ROBOTS.  Wise words to live by!  So…if I DID do a fitness competition, I wouldn’t fail, right? O.K.  last post I said I was doing a 4 day FAST!!  I did it.  It may sound crazy, but I felt so out of whack that it made me feel better, eventually.  The 1st day was the hardest because you know you still have 3 days left.  I felt a little light headed on day 2 (imagine that?), but day 3 and 4 were fine with fruit, veggies, and protein.  It gave me motivation to keep up the healthy eating.  I feel much better.  Weekends are the hardest!  So, my advice with this FIRST day of Spring is to sit down and make NEW goals for yourself.  Goals that are SMART! Smart-Goals Think about those 5 things as you set your goal and of course write down a REWARD.  That’s the BEST part!  And if you mess up, reroute yourself and try again.  I failed a little bit in February and March with my ONE treat day a week goal.  Oh well.  Starting now I’m back on!  Only candy at movies too!  During play week I was eating anything and everything.  Here’s a new favorite SONG that is perfect for your SPRING running.  Watch the video.  The guy is even running on a treadmill.  I love it!  I’ll end with two photos as well.  These pictures were taken within 20 minutes of each other.  Right after my workout and then after a quick shower and change!  Not much goin’ on with the hair.  (:  Have a wonderful weekend!  Our family is getting ready to go out of town and I couldn’t be more excited!!  Relaxation, Happiness, Fun.  I do like to work too!  That’s for Rob (:  P.S.  I cleaned the mirror after the 1st photo! https://www.youtube.com/watch?v=ozsmSlvGHv4 IMG_6330 photo-86

Funny Life and what day of the week should you weigh yourself?

I’ve had a great week!  I need to share a few funny stories.  First off, Happy Valentine’s Day!  I love the red and pink and seeing the kids have fun and I love giving my family little presents on Valentine’s morning and making heart pancakes (: (: (:  We celebrated this morning because who knows where everyone will be Saturday morning?  Here they are:

photo 1Our weather has been unseasonably warm this winter.  I’m not complaining at all even if I do like to ski now!  It’s felt like Spring for weeks.  This leads me to STORY #1!  We got a treadmill for Christmas and I’ve only used it a handful of times because of our awesome weather.  Well, I had an hour to spare the other day while all the kids were at school so I decided to run.  It has many fat burning programs to follow.  I found a good 20 minuter.  I thought I was a little better than a beginner so I chose intermediate level.  O.K.  here I am before my run (: so happy!  I did not take an after shot.  I about died.  I’m running merrily along at warm up speed when the treadmill jumps to 8.9 speed and 2 % incline.  That lasted about 10 seconds for me.  I tried to keep up but unfortunately I had to veer off course and lower my speed.  Then!  It alternated with a 7.0 speed and a 6 % incline. Who the heck decided this was intermediate level?  I felt like I was completely out of shape.  However, this has given me determination!  I want to start out on beginner level and conquer each level!  New goal for me!

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On to STORY #2!!  My life has taken a busy turn and most of that is due to the Elementary school play that I’m in charge of.  Sounds pretty mild, right?  No no no!!!  I’m the grand organizer on every level and we are down to one month left and I’m feeling a small panic beginning to come over me!  We have practices in the morning before school and I’m there Tuesday-Friday.  My family is on a pretty good schedule, everyone knows who needs to be where and when.  Well, one morning this week I was at practice and my daughter didn’t have to be there.  Everyone else had left for school and work.  She stays home to get ready and be with her little brother.  I leave a little early from practice to pick her up and bring her to school.  As I’m driving home I look at my phone and see a text from my neighbor that my 6 yr. old has knocked on her door.  He was scared because no one was home at our house?  I should mention he wanted to wear his sister’s purple and pink silky jammies the night before (: I figured he didn’t look for his sister.  When I walked in the door, I found her…sound asleep in her warm bed!  Oh lovely!  We were ready in 5 minutes.  I was laughing laughing.  I’m glad I live in a good neighborhood.

Since my life has been slightly hectic lately, two sweet Moms in my neighborhood told me they’d bring me dinner!  STORY #3!  I never say no to dinner and that’s probably the best thing they could do for me.  I’m a foodie myself and I love to make food for people.  So, when I heard my good friend and fellow director had a sick baby with RSV, I had to bring her dinner.  Hmmm…well, I decided to make a big pot of soup and rolls and bring dinner to her.  I felt a little funny making this dinner for her when my friends were bringing me dinner, but I didn’t want to tell them not to?  I tried to time it just right and get the dinner over to my friend’s house before my dinner came, but wouldn’t you know? As I was walking out my door with my arms full, the two of them came walking up my driveway.  I about died laughing again when I told them what I was doing.  Oh geez!!  Once again, what great people I live around.  They laughed too and didn’t mind.  Let’s just say the stress of meal planning has ceased for a few days!

I’ve run out of time and I need to go celebrate Valentine’s with my kids at school!  You’ll have to wait till tomorrow to hear about the best day to weigh yourself and I’ll include a super GREAT overall body workout that I gave my church group this week.  My whole body is sore!

Have a Happy Day!!  Be Mine xoxoxoxo!  Don’t give into the chocolate and treats over the weekend!!

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JANUARY-STILL KEEPING MY RESOLUTIONS

Happy Groundhog Day!  We’ve had such a mild winter that I don’t even mind having more winter!!  I’m finally back from nothing (: just been busy and working through January!  Today’s post will be a report on my New Year Goals.  Yes, I still remember them.  I’m giving myself a B.  My goal for January was to only have treats on ONE day.  My other two goals that I’ve made for myself have some conflicting difficulties with them!  I made a financial goal to only go out to movies twice a month, but then I told myself that ONLY at the movies could I have candy and an ice cream (:  Not a good combo right?  Cuz if I wanted a treat, I said, “Let’s go to a movie”  I think 5 was the number for January!  Yikes.  Oh well, new month!  I’m back to only two movies for the month.  I have to say however, that my little movie treats did nothing to derail me.  I didn’t gain weight and I got right back on after the movie.  My successes for the month are 5 lbs. down (that’s just because of a little holiday indulgences) and better muscle tone.  I’d like to push it a little more for February.  My one week goal for this week is NO GRAINS and NO EATING AFTER 8:00 p.m.

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O.K.  here is my speech on weight loss for the day, not that you haven’t heard it already.  It is almost everything WHAT YOU EAT!!!  I have worked out like a maniac for many years and ONLY when I combine my workouts with clean eating do I see changes in my body!  Lately, I’ve been addicted to this super intense cardio workout called HIGH, which I just got certified to teach!!!  Yay me!!!  It’s the best cardio for me and I love it.  I also lift weights 4-5 days a week and run.  Yes, I workout a lot!  1 1/2 -2 hours a day.  That is normal for me and I like it.  Eating well gives me more energy and I feel better, but even with this intense schedule, I’d be doing it in vain if I wasn’t eating well.  In other words, WASTING MY TIME!!  Don’t stray too far from the CLEAN and HEALTHY eating path!

When I first started personal training, one of my clients asked me to train her and she said, “I need to lose X amount of weight and get in shape, but I can’t do what you do!”  I’ve been thinking about that a little.  Already she is giving herself an out.  I thought, well I should give her half of what I do and then of course she’ll get half the results.  If you want to do it, DO IT!!  No excuses AND it is WORK!!  A work that you will come to LOVE!!!

Enough of the soap box.  I’ve found a new hobby that I can’t get enough of.  SKIING!!!  I need a bumper sticker (not really, I have too many already) that says, I’d rather be skiing (:  It gives me such a RUNNER’s high I call it.  I went with my friend last week and I told her one of the  reasons I love skiing is the feel of the environment and the positive happy energy of the other skiers.  It reminded me of the feeling of race day when you’re surrounded with a crazy bunch or endorphin seeking runners!  Love it!!  It has made the winter months so much happier for me.  Here I am with my cute daughter.  I need to take a few action shots next time!  I’m not really good either (:

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I’ll end with a few more pics. from the last couple weeks.  This one is me and my bestie teaching HIGH for the first time (:  We love to match!!

photo-79And a colorful church outfit!!  Skirt is Boden and top is Ann Taylor.  Boots are Express.  I have many workout outfits I need to share too.

photo 3One of these days I’ll get it together and be more consistent again with my fun blog.  Right now I’m just getting through the days.  Never a dull moment around our house!!  Something is always keeping us on our toes such as my 16 yr. old slamming his car into our house last night (: Oh the lessons we learn…Have a wonderful day!!  Keep at it!!!  It’s worth it!!  GO FOR GREATNESS!!  This is for my football kids!  My son was a little sad his team didn’t win last night!

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