HIIT rocks and fight inflammation

Sunny Mexico, Happy Birthday, Merry Christmas!  Hello!  Where does the time go!  This has been a wonderful month.  I’ve been from 80 degree Mexico weather to 2 feet of snow in a week!  It’s amazing!

We had a wonderful time in Mexico.  Lots of sight seeing, laughs, so-so food, not too many workouts, sun, and fun!  We rented cars and got to drive all over the place climbing ruins, swimming in Cenotes, going out on a fishing boat and snorkeling (my favorite!), ferry rides to Cozumel, beach time, motorcycle riding,  biking, playing cards, etc…good times!  Here are a few pictures!

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I have to say the humidity was out of this world and I felt so puffy and water retention like for most of the trip.  I thought I’d gained 10 lbs. when I got home, but as soon as I got into my normal routine, by body chilled out!  It did cause me to look into foods that cause inflammation and foods that fight it!!  I’m there!  Also, I’m doing a new program by Amber Dodzweit that I LOVE and she mentions that GLUTEN and DAIRY are big water retaining foods.  So!  I’m avoiding them!  Two of my favorite fitness websites are greatist.com, and blog.myfitnesspal.com Greatest.com has a great article right now about that.  Click on the website above to read it.

Next, I am loving my AD workouts.  Here is a video clip of things I’m doing right now:

I don’t have much time today so I’ll hopefully be back soon to talk about my birthday and more Christmas fun!  Have a great day.  Work Hard Forever! ***

Eat smart be happy!

Well!  It’s been a few!  I have so much good stuff this might turn into a long ramble.  It’ll be good though.  Thanksgiving has come and gone.  We had a wonderful weekend.  It’s my favorite holiday!!  I did fall into a food coma/hangover on Thanksgiving night.  Too many pies to choose from.  Here are a few pictures I took.  Me and my daughter have a tradition going on with this one!  Here we are on Thanksgiving last year and the year before:

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And here we are this year!  She’s getting bigger.  Thank heavens I’m not (: ha ha!!  It was pretty cold this year too!  Brrrrrr!

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We also took a quick family picture for the annual Christmas card!  Cuties!

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Next up, ski season started!  Yay Yay Yay!

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I’m looking forward to a great season.  The kids love it!

Now, on to my healthy side, I finished my Jamie Eason Dietbet challenge and I won!  That means I lost 4% of my body weight and won $47.00.  So what’s next, you wonder??  I’m going to try a new program by Amber Dodzweit.  When it comes to anything I want to do well at, I copy what someone else has already done successfully.  She has the most amazing legs.  My focus will be on that.  Her method is about having lean muscle and not the bulk.  She’s not into lifting super heavy but more HIIT workouts.  It’ll be a nice change!

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Of course I do have a small injury to report and this one is such a dumb one.  I slipped and fell on a slippery deck down a few stairs and landed on my tailbone.  It’s thrown me out of whack and is such a PAIN! (: It is slowly healing.  This Friday we’re going to Mexico so I’ll have plenty of time for R & R.  I’m so excited and need this in a big way.  I’ll take lots of pics.

I need to say a little bit about FOOD too!  It is everything.  Get used to eating less and cutting out the crap.  No matter how hard you work out, you will be spinning your wheels if you can’t get over your food addictions.  I still fall back many times, but I get back up and keep trying.  When I get back from Mexico I’m going to start this new training program.  One day a week I’ll have a treat meal.  That’s it (: I found a great quote that makes me laugh:

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Here are a few of my favorite food staples.  I have them almost daily!

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PROTEIN POWDER.  This time I made pancakes with it!

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VEGGIES and CHICKEN (or another protein source) and food that is HOMEMADE!  This tomato soup was the BOMB!

My favorite SNACKS.  These are seriously a must for me.  I eat the apples and Quest bar as a one of my meals and the protein balls and fudge bites are usually after lunch or dinner and I need a sweet treat.  I eat one or two.

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And lastly, this is a vitamin drink I give my kids every morning.  I swear by it for helping them not get sick.  It’s the best and they tell me they can tell the difference when they drink it.  It’s elderberry juice concentrate and liquid vitamin D.  Stay healthy!

O.K.  I also have a workout for you and a workout pic.  Most of my favorite clothes are exercise clothes (:  I loved this workout!

O.K.  I need to get going and organizing the grand schedule while we’re away.  Enjoy this new song by ONE D.  They have a new album out that my daughter and I listen to almost every day!

And I love this quote.  Live life happily.  Work Hard Forever*

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Tips to stay motivated through the holidays!

November 10th and winter has arrived at our house!  Today I was thinking about what motivates me to exercise.  I know the way I think is not the norm so I was trying to think about the average person and what would help motivate them.  Two things came to mind.

The first was feeling good about your body.  You don’t have to be in the perfectly fittest shape to love your body right here and now.  When I feel good about myself I want to workout more.  Get rid of the negative thoughts about ANY body part.  Focus on what improvements you are working on and forget the rest.  For example, I thought the dumbest thing the other day.  Someone gave me a compliment on my arms and I instantly thought, “Well, what about my legs?”  They must not look good since they didn’t mention them.  OH!  Never do that!  I LOVE Demi Lovato’s new song, Confident!  Check it out:

Second motivator and almost more important than the first is to have a good support group or just ONE friend!  Today my friend and I taught our HIGH FITNESS class and we had our best turn out yet.  I looked around the room and almost every person had a friend there.  When it’s cold and 6 am, you need that!!

Crazy Fitness Friends!

Crazy Fitness Friends!

This one is from 3 years ago!  My besties on a cold winter run.  Why oh why would I want to run in the dark and cold if I didn’t have my friends pushing me along.

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Here are a few other ideas to keep you from gaining the dreaded holiday weight!

  • Keep up with your workouts!  No matter how busy you get, don’t miss your workout.  When you stop exercising you start eating more and more of all the tempting food that’s everywhere this time of year.
  • Eat healthy food often!  Don’t let yourself get too hungry and whatever you do, never go to a holiday party on an empty stomach.  Drink a big glass of water and eat something small before you go.  A little bit of protein and veggies is your best option.

Lastly, I have an amazing lower body/glute and ab workout for you to try brought to you by my favorite fitness gals, Amber Dodzweit and Jamie Eason.  I’ll be doing this tomorrow with my friends!

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Have a wonderful day and stay warm.  I’m off to make lunch for my son and his friend now (:  Work Hard Forever!

Take time to look at the leaves

Hi!  This will be short with lots of pictures and quotes!  It’s one of my favorite times of the year.  I’m so happy Halloween is over and we’re on to Thanksgiving time!  I am in awe every day as I drive around at how beautiful the leaves are.  This is right in my backyard!

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Actually, I’ll show you a real picture of my backyard!

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We have a lot going on at our house right now.  Sometimes it’s hard to balance everything.  Here are a few projects and activities running around in my brain:  Back yard remodel with lots of excavating and rock walls goin’on, new washer and dryer which means time to remodel the laundry room, installed a hood vent (finally) above our stovetop.  I love it, but that created a small mess!  Helping my senior with scholarship and admission applications, managing the busy life of my 14 year old daughter who is hangin’ on by a thread, listening to all my kids about what they’re liking and not liking and what they need and finding time to read to them, make them food, clean up after them, do their laundry, and get enough rest so I don’t get grumpy.  Keeping my hubby happy falls in line with all the kids too (:  I could go on for quite a while with even more things that occupy my brain.  While I promote healthy eating and exercising, it isn’t what runs my life.  There are far more important aspects of life that I love!  My cute daughter sends me texts daily about everything.  Today she’s tired.  Here are a few quotes I’m sending her:

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This is sort of a random post, much like all of them (:  I have two pics. to share from my Halloween dress up at the gym.  I didn’t get one of me in my daughter’s cheer costume though!

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And I’ll end with one of my favorite “Don’t quit” quotes by Michael Jordan!

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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 (: