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:

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!

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

Next up, ski season started!  Yay Yay Yay!

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!

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:

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

PROTEIN POWDER.  This time I made pancakes with it!

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.

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*

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!

JUNE 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

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!

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!

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!

Bucket list and perfectly complete full body workout!

Hello hello!  It was a beautiful morning at the track today!  Stellar workout.  One to go down in the books as a favorite of mine.  Do it fast so you can keep it under an hour.  It’s  good!

CRAZINESS

3X

20 front raises

20 upright rows

20 overhead press

1 minute mountain climbers

3X

20 narrow push ups

20 tricep overhead press

20 tricep dips

1 minute toe taps on bleachers

3X

20 bicep curls

20 reverse pull ups

20 incline push ups

5 bleacher runs

3X

20 one leg hip raises each side

20 stiff leg deadlifts

20 outer thigh lift with squat each side

20 frog hops

3X

20 full situps with twist

20 leg lifts

20 supermans

Summer is cruising right along!  Once again as I was laying on the track today completely spent, I looked up at the sky and said I LOVE SUMMER!  I’m doing well with my goals.  I’ve been thinking of my GRAND bucket list for this my 40th year and I keep adding things to it (:  Here are a FEW more!  I think I have one for every month till the end of the year.  My husband will be so happy with me (:  

JULY is Lake Powell!  I’ve only been there once when I was 13 and my kids have never been.  Our good friends have a trip planned so I had to invite myself!

AUGUST Mount Timpanogos hike!  This is the real deal.  18 miles?  I’m wondering about the stamina of my poor feet!

SEPTEMBER is PR on my half marathon in Huntsville.  Considering this is an excellent downhill course, I think I can do it.  I do need to think about what my time will be since I don’t really know my PR!

OCTOBER will be my photo shoot/best shape of my life challenge that I’ll be working on and sending my pic. to Oxygen Mag!

NOVEMBER?  I’m not sure on this one yet.  I’ll have to think…I should do something less ME oriented.  

DECEMBER!  Why not end the year right and go to HAWAII!!  I’ve always wanted to be in Hawaii over Christmas, but I don’t think my kids would forgive me for that right now.  I can wait…

I’m just jabbering now.  I am drained on all levels.  I need a short nap.  I’m grateful I can take naps.  Happy Summer!!  Keep eating healthy!  I need to be better at cooking and posting yummy recipes.  One of my friends noticed that I’ve been slackin’ on my Instagram!  Next week I’ll try some new recipes!  My brother and sister are coming to town and I should cook for them!  Enjoy Life and SMILE!  

Just keep running and LIFT already

I’ve been too tired lately…I’m going to go crawl into bed in just a minute and it’s 8:50.  That is after I put the kids to bed, do the dishes, and get all my workout stuff together for my 6:00 a.m. class tomorrow.  I’ve been trying to motivate myself to eat better.  I’ve even tried to think of a prize or reward and I got nothing!  I miss weights, leg day, and not worrying about running some absurd number of miles.  I eat better when I’m weight training.  K!  I’ll stop being a little whiner.  I’m running the Boston Marathon!  Hello!!!  A once in a lifetime experience and I know I will love it!!!  This year will be especially moving and extraordinary!

Today I was able to drop everything at about 2:00 p.m. and go for a 6 mile solo run in almost 70 degree weather.  I have to say it was a spiritual experience (:  I really am inspired and lifted when I run.  I’m grateful I’m healthy!  Speaking of healthy, I’m been mulling over the idea of doing Eat to Live again.  I kept a notebook of my weight and diet when I did it before and I’ve never felt better.  I’m not starting 100% right now, but I will try to cut out meat, which I don’t really like anyway.  Eggs are a hard one for me.  I need to read about that some more.  I’ll keep you posted.

Today is Tuesday night, but this will be Wednesday’s post, which is workout day!  I loved training my 5 am group this morning and tomorrow is my church group.  Here are the workouts!!  Both of them AWESOME!!!

These were inspired from GPP fitness and Oxygen magazine!  I also started up an Instagram under hollsfitlife for my clients.  It will be a fast and easy way to post meal and snack ideas, workouts, and inspiration.  I’m a little obsessed…with fitness.  This is me (:

 I guess if I’m obsessed over something, this is a good one!  Good Night!  Next post will be titled 20 MILES BABY!!!

Pre workout snack and kick your butt

Hello!  I have got to write another post today because I can’t handle looking at the crazily amazing looking cookie from the last post!  I want to gobble it up!  O.K.  I’ll be leaving for DISNEYLAND in a few days and I won’t get back till next Wednesday!  3 things to share today!  Pre workout snack, kick your butt workout, and a SPRING workout outfit!

First off, I have been working out too much lately!  I got up this morning to do a 45 minute plyo and fast run and then I’m going back to do zumba.  Don’t hate me, but zumba doesn’t count as a workout!  It’s better than nothing, but really…?  So, it’s 9:00 a.m.  I had breakfast at 7:30ish and I’m hungry again.  What do I grab that is sitting by me right now:

Cut up veggies, a yogurt dip from Costco, and water of course.  I think water is what I need most.  I forget to drink sometimes!

Next up, Wednesday workout of the day!!  We did this at the church yesterday and I’m still exhausted.  LOTS of reps and sooooooooo awesome to feel completely wasted

I saw the SIDE PLANK KNEE TUCKS from a workout chick I used to follow years ago.  I need to do more of her workouts.  Here is a visual of the knee tucks.  They are hard.  This is one rep from starting to ending position.  She’s not on bodyrock anymore and I’m glad.  You can find her at bodybuilding.com.  She’s amazing!

I’ve had a few teenagers jump on board with my workouts!  I love that.  The younger the better to learn how to love exercise.  I’m so glad I did gymnastics as a kid.  I was 11 and I remember being drenched in sweat and wanting to push myself so hard to keep up with the rest of the team.  I haven’t changed much (:

Yesterday, I had my first root canal and I feel so old, but the beautiful SUN shined the brightest it has all year!  I came home and sat outside on a blanket and read a book and played with my little one.  Later, my oldest came home and we played a quick game of Horse.  And I mean quick because he killed me and I was out like that!  The sun makes me happy!!

O.K.  SPRING is here!  It arrived a little early so I might have to eat my words, but SOON I’ll be running in shorts again!

Outfit-Nike

Shoes-Adidas

 Well, I’ve got workouts to create and a bathroom to clean.  Hope you all have a wonderful day.  We’ll be heading to the park!!

Workout wears and upper/ab shred

Alrighty!  I put together a workout this week that seemed a little busy but it was AWESOME!  5 stations.  10 minutes at each station.  As many rounds as possible.  I brought some kettle bells and a stability ball too!!!  I BIG must for an at home gym!

Love these!!  You can do a gazillion things with them!!  Here is the workout!!!

10 minutes at each station

#1

Cheer Press 20

One Arm Dumbbell Row 20 each side

Exercise Ball Pull in 20

Press Jacks 20

#2

Bent Over Row 20

Jack Knife sit up 20

Kettle Bell Swings 20

Burpees 20

#3

Mountain Climbers 20

Dumbbell Alternate Bicep Curl 20 each side

Bench Dips 20

Plank to Rows 20

#4

Thrusters 20

Narrow Pushups 20

Walking Planks 20

Switch Lunges 20

#5

Tricep Extensions 20

Bicycle Crunch 20

Push Ups 20

Tick tock abs 20 each side

The exercise ball pull in was the best.  If you have not done these, I challenge you to do 1!  Here is an example.  I think I need to do 100 of these a day till my birthday!  New challenge I just thought of!  Super great core, abs, and upper body strength.

On to another LOVE of mine!  Exercise clothing!  Lately I’ve noticed I’m grabbing the same tops and bottoms to work out in.  I thought I’d post my FAVS and MUST HAVES for your gym attire!  From top to bottom!  Lots of these are Lululemon.  I can’t help myself (:  They are the best.

Fly Away tamer Lululemon

Bitty Bracer

All Sport Bra

Energy Bra

My favorite workout style is a bra and tank top.  I’m not a fan of built in bras so much.   Here are my favorite tank tops!  I’m tall and I like longer tops.  All of these are perfecto!

Lululemon cool racerback

Nike pro combat tank

Athleta Stride tank

Lululemon is always my favorite for bottoms.  They make anyone look and feel good!

Run for fun crop

Run Inspire II

Pace Setter skirt

To keep me warm I love long sleeved stuff from Lulu and vests!  Super duper WARM!!

Won’t stop vest

Star runner pull over

That’s all I got today!  Off to get my preschooler.  Happy exercising!!!  Stay warm.  Hydrate.  Dedication.  Lift.

Day 21

Good morning!!  I loved my workout today with my #1 client.  Firstly, I did my LAST track workout.  I’ve decided I can cut that out of my life for awhile.  I might pick it up again next summer, but I won’t teach during the school year.  This year I have one starting high school, one starting junior high, two in elementary, and my little preschooler.  Let’s just say it’s a good thing I like schedules and organizing.  They are all over the place!!  The track was beautiful this morning.   I had to snap a pic. although it never looks quite the same as in real life.

Here’s the workout!  It’s a perfect combo of everything!  SUPER SIMPLE too!!!  4 Rounds.  Start the first round with 18 reps of everything and go down two with each round!  You’ll be sweating.

18-16-14-12

 Shoulder Press

Dead LIfts

Push Ups

Kettle bells

Sit Ups

Jump lunges

Tricep kickbacks

Step Ups

100 Jump Ropes

I’m still struggling with eating healthy.  I’m still no sugar, but my motivation is weak.  I think I’m in a TIRED slump.  Marathon training and 5-6 hours of sleep a night don’t go well together!  I feel like my poor son most of the time after his football practice.  He got out of the car the other day and laid right down on the driveway!  Awww…my poor baby (:  Fun time of year.  Football starts this weekend!  Have a HAPPY day!  Enjoy the outdoors!

Run the field workout

HAPPY 4TH OF JULY!!!

How do you know you’re sleep deprived?  The last couple weeks my kids have had swimming lessons at 10:30 a.m. and almost every day I sit down to watch them and I can’t keep my eyes open for 5 minutes!  That’s crazy at 10:30 in the morning!  I feel fine when I’m busy, but when I sit down I want to fall over.  It’s SUMMER!!  It’s fun to see everyone outside so late and morning rolls around and I LOVE to get up and MOVING!  I especially love going to the track in the cooler hours.  Today we ran the field a lot!  We set up our stuff at one end zone and grabbed a partner.  While one person ran the 100 yds. down and back the other person did an exercise.  Then they switched.  We went through 8 exercises for 3 rounds.  Round 2 I cut out the runs and we did each exercise for a minute and 1/2.

Track Workout July 3rd 2013

 Partner up.  While one runs the field the other one does the following exercises.

 3 ROUNDS

 BURPEES

 BICEPS

 MOUNTAIN CLIMBERS

 HOLLOW ROCK ABS

 SPLIT LUNGE JUMPS

 RENEGADE PUSHUPS

 HIP RAISES

 THRUSTER

I hope that makes sense.  Here is another workout that I gave my client this week!  I am always happy when they lay on the floor in utter exhaustion after the workout (:  I had to share! 

 CIRCUIT (3 rounds 15 reps each exercise-30 sec. rest after each round)  GO HEAVY!!

 Barbell bench press

Prisoner Squats

Shoulder Press

High Sumos

Tricep Extension

Kettlebell swings

Barbell Step ups

Seated leg curls

Plank Push ups

Bicycles

It’s been a fast week!  I can’t believe we are at the 4th already!!  I’m excited for July!  Lots of fun times with family and friends.  Tomorrow we’ll be running 13 miles at the crack of dawn.  LOVE IT!!  I really should officially sign up for my marathon!  Have a WONDERFUL holiday!  Keep it up!!!  Last night the kids and I were practicing handstands.  This isn’t that cool of a picture, but I’m glad I can still do this at 39 and holding (:

2 Get your sweat on workouts

HI!!!  I have 2 workouts that should leave you dripping.  I’ll be teaching them over the next two days.  If I think the workout is too easy, I add sprints!  That gets me going every time.  We’ll be doing some of these too!!  Maybe you’ll look as RAD as this guy!

Turkish Get Ups

TABATAS-45 seconds ON 15 second REST 3 rounds

BOX JUMPS

DIPS OR OVERHEAD EXTENSIONS

PLANK

SPRINT (1 LAP)

THRUSTERS

SIDE TO SIDE PUSHUPS

JUMP SPLIT LUNGES

SPRINT (1 LAP)

TURKISH GETUPS

BURPEES

KETTLE BELL SWINGS

 

Finish with 100 side to side abs holding weight

100 full sit ups or in and outs

50 side ups right side

50 side ups left side

4 STATIONS WORKOUT WITH A PARTNER (14 MINUTES OF WORK AT EACH STATION)

ALTERNATE BETWEEN RUNNING ON THE TREADMILL AT A 9.0 FOR 2 MINUTES AND KETTLE BELL SWINGS

WALKING LUNGES WITH A 40-50 LB BAR FOR 25 REPS AND BURPEES

SPRINT 1 LAP OUTSIDE AND V-UPS

POWER MINUTES-PERFORM 10 BICEP CURLS 10 JUMPSQUATS AND 10 TRICEPS ON THE MINUTE FOR 14 MINUTES

I’ll let you know how we survive.  UPDATE on the 4 day cleanse.  It was a JOKE!!!!  That’s because I’m weak and I thought I’d pass out doing these workouts without eating.  I have a goal in my head that I’ll let you know if I achieve or not on Saturday, April 20th!!  STICK to YOUR GOALS!

Kick it up December

Happy 12-12-12!  What a fun day to be born!  Today we had a GREAT workout with the girls at the church.  I warned them that I was feeling guilty from my overeating and that it would be hard!  I’m happy to say my friend came up with a new name for my class-BEAST!  So, I am now DEATH and BEAST!!  I love that!  Next week will be even better though.  It’s my birthday workout and it will be KILLER!!  Why do I like this picture?

Here are TWO workouts.  The first one is my TREADMILL workout from yesterday!  I loved it.

5.5 Miles/45 Minutes 

1 lap warm up

3 Rounds between 6.5-8.5 speed (adjust to your level)

6.5 (2 minutes)

7.0 (2 minutes)

7.5 (2 minutes)

8.0 (1 minute)

8.5 (1 minute)

Easy 7.0 run to finish mile 4

15 Tabata Runs (20 seconds on, 10 seconds off)

Keep your speed up (9.0-10.0).  Run for 20 seconds, hold onto rails and jump

off and rest for 10 seconds.  BE CAREFUL!!

50-40-30 LOVE BURPEE WORKOUT

3 Rounds (50 reps of everything on the 1st, 40 on the 2nd, 30 on the 3rd)

Walking lunges with overhead shoulder press

Hand release push up

BURPEES (20 on the first round, 15 second round, 10 third round)

Alternating Bicep Curls (R L is one)

Tricep overhead extension

BURPEES

Stiff legged dead lift

Mountain Climbers

BURPEES

Bicycle Crunches

Side Planks

 We did some leg and butt lifts after each round too.  Same reppage (50,40,30)

 

This was a tough workout.  I felt so loved by my friends (:  

December is a hard month to follow the diet and exercise routine.  I usually give up through the whole month.  This year, I’m determined to stay on track!  I’ve realized I’m an ALL or NOTHING person when it comes to eating sweets.  I do better with giving myself treat days instead of small treats every day.  I have given myself extra days for December since it is MY BIRTHDAY month too!!!  SOOOOOOO, I’ll take the 20th, 24th, 25th, and the 31st off.  (:  YUMMY!!  I’m conjuring up several awesome NEW YEAR’S goals that I’ll post soon.  I WILL make up for all those days in January!!  Happy Holidays!  Enjoy friends, family, food, and exercise!!!

My little first born is not so little anymore.  The day has come that I never thought would arrive.  I am the MOM of a giant CHILD!  Enjoy the day!  Work Hard ALWAYS *