Tag Archive | fitness goals

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!

 

Still In It Challenge

Hey there!

Anyone up for an 8 week Sexy to Summer challenge!!  While I was on vacation I received an email from bodybuilding.com about an upcoming challenge that fit right in between two of my vacations!

IMG_1557I’ve been wanting to get seriously strict lately with my eating and fitness and this is the perfect time for me.  I’ve always toyed with the idea of competing in a body competition and I’m taking this as a trial run to see if I have what it takes to stick with it!  The challenge starts on Monday, April 25 and runs through June 19!  I’ve invited many of my friends and family to join me!

Here are the details and my official “rules” that I will be following:

  1. 100 oz. water a day
  2. 7 hours of sleep each night
  3. At least 30 minute workout 7 days a week
  4. Keep a daily food diary
  5. No eating past 8 p.m.
  6. No white sugar or white flour

I’m also asking everyone to ONLY weigh themselves at the beginning and at the end. I am honestly going to tell my husband to take the scale out of the house.  I think it’s great to take before photos and progress photos along the way as well as measurements.  Seeing a dumb number on the scale can be a downfall to progress.

Also, many times I let myself have treat meals or days and with this one, I will be having ZERO cheat days or meals.  I am a sugar addict and to get where I really want to be I need to cut out SUGAR and WHITE FLOUR completely.  I’m also suggesting that everyone choose 1 0r 2 other personal goals that they’d like to work on as well during the 8 weeks!

I’ll be checking in LOTS more often over the next 8 weeks!!  Let’s do this!

 

Back At It

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

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

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

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

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

Summer dates with my kids!

Summer dates with my kids!

Bike racing with my besties!

Bike racing with my besties!

Working the T25 on vacation with my sis!

Working the T25 on vacation with my sis!

My family !! <3 <3

My family !!

Summer family reunion!  Love them!

Summer family reunion! Love them!

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

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

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

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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

Bring it on! Goals, workouts, discipline.

Hello and happy last post of 2014!!!

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Today and tomorrow are my days to get things done!!  Thanks to my MOM, she has instilled a superstition within me!  Whatever you leave unfinished in the old year, you’ll be behind at through the new year.  So….laundry, cleaning, errands…the list continues.  I guess I should thank my Grandma!  So, this will be quick since I gotta get crackin’.  I am so very excited to start 2015.  I thrive on challenges and goal setting.  This last Sunday we heard a talk in church about goals and New Year’s Resolutions.  Everyone laughs a little as the statistics are presented.  Why set goals, if you aren’t going to keep them?   Why set yourself up for failure?  WHY???  Blah. Blah. Blah.  Not my kind of attitude.  M. Russell Ballard said:

“I believe you can train yourself to become a positive thinker, but you must cultivate a desire to develop the skill of setting personal worthy and realistic goals.  Let me tell you something about goal setting. I am so thoroughly convinced that if we don’t set goals in our life and learn how to master the technique of living to reach our goals, we can reach a ripe old age and look back on our life only to see that we reached but a small part of our full potential. When one learns to master the principle of setting a goal, he will then be able to make a great difference in the results he attains in this life.”

I LOVE this!!  To reach my full potential is what I strive for.  This is why I set goals.  And if I don’t keep them, I make new ones!  I’m usually pretty good with the New Year’s Goal.  Last year, I didn’t have candy all year!  And I didn’t, minus homemade Christmas candies!  And, ya know what?  I’m not going to have candy again this year.  I need to update one of my goals I posted in the last post!!  I talked about not having white flour and white sugar.  Well, I’m already not going to have that 6 days a week so my new mini goal is to eat within the first hour of waking up and every 3 hours.  Here’s the updated list:

2015 #1 GOAL

Healthy eating 6 days a week!

6 MINI GOALS

JAN-FEB: One treat day a month.

MAR-APR: Keep a food journal.

MAY-JUNE: Eat first hour of waking up and every 3 hours.

JUL-AUG: Daily vitamins and 80 oz. of water daily.

SEP-OCT: No eating past 8:00 p.m.

NOV-DEC: 6 days a week of Jamie Eason Live Fit.  

I always start JAN. 1 regardless of what day of the week it lands on!  This year it’s a Thursday.  I think I’ll do a little detoxing for 4 days with smoothies and soups!  Several Christmas presents this year will motivate me to stay on track!!!  I got a treadmill and some new workout clothes, one can never have too many!  I got two new books!  One is used to track weight workouts.  I’m excited about this.  I’ve always wanted to be better at keeping record of my sets, reps, and weight.  The second is a body part I’ve been wanting to improve (:  The funny thing is that half of the book is about how and what to eat!!  So true!!

th th-1 I also found a new workout I’d like to try for the next 60 days.  It’s posted on MUSCLE AND FITNESS.   It’s called 60 DAYS TO FIT.

60-days-promo-desktop-final-3I liked it because it’s 4 weight workouts I week.  I’m always doing extra classes so this works perfect!

Shoulders/Traps

Back/Biceps/Forearms

Chest/Triceps

Legs

You can download the whole program that includes nutrition at Muscle and Fitness.  He uses the theory of having light and heavy lifting days.  On the other days I’ll be doing boot camp, HIGH fitness, combat, or running.  Can’t wait!!

O.K.  I’m set for the new year!  I’m going to try and be better at posting Monday, Wednesday, and Friday.  Monday will be food related, Wednesday is for workouts, and Friday is fashion and fun!

Keep working hard and loving life.  Get after it and believe in yourself.  See you next year!!

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Hit the mountains!

This week has been a blur!  I can’t believe tomorrow is Friday!!  I’ve tried to fit more than humanly possible into the last week before school!  My friends and I were able to fit in two of our favorite runs!!  On Friday we ran our favorite trail.  We did the whole loop this week!  Yay!  10 1/2 miles and on Monday we ran down Big Cottonwood Canyon.  That ended up being 15 miles.  Both were so beautiful!  Here’s a pic. from Friday’s run!

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Since Mondays run I’ve been pretty wasted.  It doesn’t help that we’ve been staying out late with friends every night this week past midnight.  I’m still getting up early and trying to do it all on 5 hours of sleep.  I need a major re-organization of my life and goals!!  I’m such a mental person.  On Friday after my run I was at my favorite 129 lb. weight.  My brain goes back to “I can slack on my eating” and I lose it!  I’m going to start yet another 5 week plan (my race is in 5 weeks) and NOT weigh myself.  I’ll give the full details ASAP!!  I’ve been juggling many tasks in my brain for the last several days and after realizing that I can’t have 3 of me, I’ve decided I need to drop a few things.  I’ve upped my jobs at both my kids schools this year and although I LOVE training, I’m going to have to change how I do that!  I’m hoping to be more of a counselor of weight loss and fitness.  I’ll still make up plans and show them how to eat and exercise, but I’m going to cancel most of my workout classes!  I’ll give the details on my fitness plan in a day or two.  With the start of school, I’m ready for a change!

I’ll end today with a Sunday pic. of me and my girls!  And two quotes I’ve had sitting on my computer for awhile!  Keep working hard and get some sleep already!!!

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Preview to 3 month GET BUFF program

Hi!  Today I’ve been thinking about my 3 month program that I will be starting in August.  I’m always trying to improve my personal training business and I’ve decided to give everyone the 3 month schedule I’ll be following.  Here are a few thoughts about what will be included in my program:

  • Exercise 6 days a week.  Weights everyday, running 3-4 days a week, and a few extra classes I love.
  • No white flour or white sugar
  • 1 T flaxseed everyday
  • 3-4 days a week vegan
  • 25 grams of fiber every day
  • Increase in protein
  • 5 servings of fruits and veggies every day
  • No eating after 8:00 p.m.
  • 70-90 ounces of water every day
  • Huge salad every day

I’m excited!  August, September, and October will be my months.  I’ve been eating really well for 3 weeks now.  My cravings are gone.  Lately, my cute oldest son has been wanting to exercise A LOT!  He’s going to the gym every day and asking me for workouts.  Today he even went through a workout with me and my friends and one of his friends!  WOW!  He took a few snaps of our little posse!  We pretty much take over the gym and talk too much and too loud!  Here is the workout we did today:

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securedownload-1He told me the other day how he likes seeing results (duh?! 16 year old boy!) and how much he loves muscles!  Ha Ha (:

securedownload-4We are loving summer!  I was outside last week planting a little garden.  I love to walk around the front and back yard at night and water all the flowers.  The summer night air is relaxing.  These little guys have already started blooming this week!

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Well, my house is full of too many kids to count tonight.  My sister is in town and my brother is coming tomorrow!  I need to go clean the whole house…AGAIN!  This morning we had my family over for breakfast.  I love my kitchen so much and having people over to eat!!  One of my favorite things.  We have fun times ahead for the next week or so!

securedownload I’m going to end with several GREAT sayings I like right now.  Be happy and work hard always…

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