Tag Archive | music

Kill it Monday workout and RAGNAR

Hello!  I have survived another sleepless weekend!!  I ran my first Ragnar race.  We ran the Wasatch Back from Logan to Park City.  It was an experience!  We were pretty lucky being in Van 1.  Crazy huge event!!  I was super lucky to run one of my legs during sunrise and the other during sunset.  Favorite times of the day!!  Overall, we had a great time.  Loved my friends and the laughs and fun.  Some of us felt very and slightly sick, but for the most part we stayed strong.  Everyone loved our RAGDOLL team and cute sparkly skirts.  Here is a collection of pictures from the event!

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I was SUPER tired Saturday night and most of Sunday.  I felt great this morning and ended up following a HARD workout.  Just what I love for Monday!!  This is what I did at the gym!  It was hard and I was sweating.  I had to cruise to get this in under an hour!  And then, I wanted to get a 4 mile run in while my kids went to piano.  I’ve been using my Garmin lately and it’s been a fun added challenge to try and keep under a certain pace or run a distance faster than normal.  I felt worked after all that!

3×12

Tricep Pullovers

Decline Pushups

Smith Machine Squats

Hamstring Leg Curl

Bent Over Barbell Row

3X12

Bench Press

Pull Ups

Step Ups With Weights

One Legged Squats

3×12

Pushups to Side Plank

Kettlebell Swing

Dips

Dumbbell Flys

3X12

Reverse Grip Lat Pulldown

Renegade Dumbbell Rows

During my run, something must have been in the air because I was sneezing and runny nosing for most of the day!  Later in the evening my daughter and I had a date and went to see A Fault In Our Stars.  My allergies went along well with the movie.  Puffy and crying eyes and a runny nose.  We had a fun time!

I’ll end with two beautiful songs from the movie.  So pretty!  (:

Time to mix things up

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Happy Workout Wednesday day!  I have a great overall body workout that I did with my friends yesterday.  Behold:

Tabata plank for 8 minutes (20 seconds on 10 seconds off)

8 stations 1 1/2 minute each for 3 rounds

Ladders

High Sumos

Burpees

Chest press or flys

Frog hops

Bicep Curls

Mountain Climbers

Side to side push ups

We finished with 100 walking lunges with a leg lift and 100 side abs (50 each side)

I love working out with my friends, but I workout harder when I’m solo!  I need to STEP up my game!  When I work out harder and I’m not talking MORE often, I eat a lot CLEANER.  I used to go to the BEST boot camp classes at Gold’s that left me completely fatigued.  I’m going to up my HIIT (high intensity interval training).  I’ve gained a few extra pounds and I’m bugged.  I’m giving myself 2 weeks to get to my goal.  Maybe sooner (:  This is what my workouts will look like:

MONDAY: 6 mile tempo run.  Legs.

TUESDAY: My full body workout.  3 mile interval run.  Body Attack

WEDNESDAY: Back and Bi’s  Zumba

THURSDAY: 4 mile tempo run.  Body Combat.  Shoulders

FRIDAY: Chest and Tri’s  Spin.

SATURDAY:  Long Run 8-12 miles

That looks pretty intense I know.  I’m going to try it for a couple weeks and see how it goes!  This weekend we have a little getaway planned with some of our favorite friends!  A couple days of hot tubbing, movies, hiking, games, karaoke, and more.  I soooooo need a relaxing break!!  I’m going on my favorite run tomorrow morning with my friends before we leave but then I’ll hit this schedule hard on Monday!!

Find what motivates you.  This chick’s body makes me what to keep at it.  Perfect arms.  Her top is one of my favorites too.  Under Armour.

e7b801155f57ef18fb5976dd461a6dbc Have a happy FALL weekend!!

I just discovered this new song.  I’m into Imagine Dragons lately.  Perfect for HALLOWEEN and your next WORKOUT!!!

Brave

Well!  We had a FUN weekend!!  Saturday was especially nice as I was with my youngest scalawags for most of the day!!

securedownloadThe weather was so nice!  The day started out with my daughter and her friend running a 5k!  I do believe this was the first race she has done.  Later on that day she told me,”Mom, ya know, I really don’t like running.  I thought I would, running with my friends, but I really don’t.”  Ha ha!  I’ve told her many times that it’s o.k. if she doesn’t like to run.  She sees how much I like it and she thought she would like it.  That might change.  I didn’t really like to run at 12 either!

securedownload-1I didn’t run.  I cheered them along the race course and yelled as they ran through the finish line!  This morning however, I thought I’d give my 6 miler a go!  My body didn’t like that and my brain was remembering what I did a little over a week ago.  My heel started bugging me and my legs still felt rather weary.  I gave it a good effort, but I think I’ll be spinning and lifting this week.

I ate WAY too much this weekend and I am SERIOUS this time about not giving in on my goals!!  Only healthy eating for me.  I MIGHT give myself a 3 hr. eat whatever I want window on Sunday!  Here is the usual list (:

  • Write down what I eat
  • 5 fruits and vegetables a day
  • No eating past 7:30 p.m.
  • Jamie Eason weights 6 days a week

And of course NO SUGAR!!!  I want to keep this up till the last 3 days of October.  AND…if I do, I’m going to the GAP and buying myself a new outfit.  They have the cutest stuff right now!

Back to my fun weekend with the kids!!!  After our 7 am 5k, I hurried home to gather up my 2 kidlets and we went to brother’s football game, which they LOST!!  First loss of the season and the other team was super awful!  We had a yummy lunch after and then we went home for a bit.  I had to sit out back in the sun for a half hour or so!!!  We ran up to Lagoon a little bit later and had such a fun time riding the rides, walking around, and enjoying all the Halloween decorations!  AFTER Lagoon, we made a quick stop at a new shopping center close by.  Loved it!!!  I need to go back with my girlfriends.  We bought pumpkins at the grocery store!  We didn’t get home till dinner time.  The BIG football game was at 8:30 and we went over to the cousins to watch that.  Fun times with a bunch of little league football boys rooting for the wrong team (:  UTAH won (as usual)  Hee hee!

2 songs I LOVE today.  An oldie Bon Jovi-Always * and the funniest video my daughter showed me.  Makes me smile (:  Brave by Sara Bareilles.  Love it!!  Be BRAVE!!

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Life

Today is the most beautiful day!  Fall.  Leaves.  Trail Runs.  I am 99.9% over my marathon soreness!  The leaves are starting to change and I need to get out on the trails.  I’m hoping my friends are up for several more mountain runs this season!  Tomorrow is a 5k at my daughter’s school and she actually came to me and said she wanted to run it!  We’ll see how she feels about 3 miles!  She is my most NOT a runner of all my kids!

I mentioned I’d talk about lowering your metabolism and decreasing body fat.  From the article I read in Max Muscle, most of the suggestions are things I harp about all the time.  Yay for me (:  Here’s the list:

  • Exercise, especially weight training.
  • Eat smaller portions of protein 3 or more times a day.
  • Eat 5-6 small meals a day.
  • Get plenty of sleep.
  • Eat high fiber foods.
  • Drink plenty of water.
  • Focus on breathing, especially when working out.
  • Add fish and fish oils to your diet.

There you have it!!!  Starting officially on Monday (:  I’m going to work on a few of my weaknesses.  I want to lean out some more.  I’ll be doing several of the above listed pointers!!  I’m looking forward to fast runs, hard weights, and MORE sleep!

We had a good week!  My Mom celebrates her birthday tomorrow!  My sister and I took her to dinner and the mall!!  Cute Mom!

securedownload-3We went to a mall that I rarely go to and I was surprised with happiness when I saw my favorite symbol!!  LULU!!

securedownload-2 I love walking through Lululemon and I didn’t even buy a thing, not even a headband!  Yesterday morning I decided to do a video at home.  That’s not really recommend by me!  I’d much rather run or be at the gym, but I had my little babe at home with me and sometimes a video is easier.  I think Billy Blank’s is pretty cool too!!  Please ignore my half ripped apart basement.  This room is next on our list.  We need new flooring and paint.  One side of the room with be a wall of mirrors for my daughter’s dance studio.  Lots of good winter projects we’ll get to soon!!

securedownload-1 securedownloadI’m silly!  GREAT weekend we have to look forward to!  I’ve got to get my Utah flag out!  It’s the big rivalry football game with our favorite teams around here!  PARTY!!

Last but not least a quote and a couple songs.  I forgot I liked this song the other day when it came on the radio.  My Immortal.  Then, I found this one too that I almost like more called My heart is broken.  Nice piano.  New songs to learn for me!  Always smile (:

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August Sundays

I do have seriously good nutrition and health tips to give, but today is the start of a new month and I need to post last month’s SUNDAY OUTFITS!  Here I am, mostly with my cutie son who likes being in the picture with me!

Top-Forever 21 Skirt-J Crew Shoes-J Crew

Top-Forever 21
Skirt-J Crew
Shoes-J Crew

Top-Izod Skirt-Talbots Shoes-Dillard's

Top-Izod
Skirt-Talbots
Shoes-Dillard’s

Top-Ann Taylor Loft Skirt-Bettie Page Shoes-Zappos

Top-Ann Taylor Loft
Skirt-Bettie Page
Shoes-Zappos

Sweater-Gap Skirt-Boden Shoes-Greece

Sweater-Gap
Skirt-Boden
Shoes-Greece

I have a pretty tight schedule this week and I won’t be able to breath a sigh of relief until Sunday evening!  I have 3 small goals that I want to keep for the next 2 WEEKS!!

1-Weigh 128

2-Protein shake everyday (The super duper kind with fruit and spinach!)

3-No eating past 7:30 p.m.

I think I can handle that!  I can’t believe it’s September!  The days, weeks, months, and years keep moving at breakneck speed.  I’m working on a MASTER marathon playlist that I’ll be sharing soon as well.

Here’s a sweet COUNTRY song I’ll be adding to the list!  Work, Inspire, and Trust you can Kick it this week and always!

Day 20

Sorry!  I haven’t been updating my fit life, probably because it hasn’t been too fit lately!  I know you are all going to be SHOCKED, but I CAVED a little bit over the weekend with my NO SUGAR challenge!  Those of you that know me  are laughing at me (:  All is well!!  I’m the creator of my own goals, so I will tag on a few days at the end and call it 100 DAYS!!!  Hee hee!  I’m not even going to list the many excuses for falling off the wagon.  I will say that I’m DONE and I’m running far away from that and it won’t happen again (:

Let’s talk about running.  I have reached the hardest week in my marathon training.  I need a 10 miler and a 20 miler this week.  A very small nagging pain has started bugging me a little too!!!  AHHHH!!!  Saturday we ran 15 miles after running 6 miles the day before and my right calf muscle started feeling it!  I rubbed it out, foam rolled it, sat in a cold bath, ibuprofined it, and took a couple days off.  Today we ran 10 miles up the canyon and it felt better, but the pain kind of moved a little to the side of my calf?  Anyway, I decided to try an old person thing (I shouldn’t say that) and buy some compression calf guards.  Here is what they look like:

mcXH4UAONSNxG8La4JUTpIwI’m gonna look sooo cool!  Can you guess what color I ordered?  HOT PINK baby, of course (:  I’m hoping to have them by our 20 miler this Saturday.  I’ll be posting about the success of them!!  This is no time to get injured.

Well, we’re on our last week of summer.  Mixed feelings about the changing of the seasons and schedules.  I’m still loving the warm weather as always.

Have a beautiful day!  After our 10 mile run, my friend and I hit ZUMBA in twinner outfits.  We are kindred spirits!!

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Here’s a sweet song.  I want to play the piano on the beach (:

Hike it off and full body explosion workout

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Hello again!  I am back after another camping trip!!  It was short and sweet.  2 days in the Uinta mountains of pristine beauty!  It has become a tradition with my brother.  We are on year #4 of annual campouts!  We enjoyed fishing and throwing rocks in the lake, yummilicious camp food, fires with smores, games, songs, and HIKES!!  My outdoorsman brother that I love to brag about being a marine, member of the SWAT team, cop, and detective took us on a tour of the wild outdoors!  We climbed up and down hills and rocks, hiked through fields of flowers, and overlooked a breathtaking view of the mountains and lakes below.  Truly a gift.  Here we are:

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photo-20 photo-19 photo-21 photo-16 photo-13All this bopping in and out of town is rocking my schedule and my fit life routine!  It’s not about to stop either.  For the next 2 1/2 weeks we’ll be entertaining and enjoying LOTS of family time!  I’ve decided I need about 4 of me to get around from family outings to hikes and 15 mile runs with my friends.  We did have a beautiful morning at the track for our workout!  Here’s a pic and the killer workout.  Go fast and keep it heavy!

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UPPER AND LOWER BODY EXPLOSION

 20 front raises

20 upright rows

20 overhead press

20 mountain climbers

3X

 20 narrow pushups

20 skull crushers

20 overhead french press

20 burpees

3X

 20 bicep curls

20 reverse pull ups

20 pushups

One length of bleachers and sprint back

3X

 20 hip raises each leg

20 side to side lunges

20 step ups with weight

20 deadlifts

3X

 20 full sit up with twist

20 v-ups

20 hollow rocks

3X

I will try to post again before one more trip we have next week to Bear Lake!  If not, keep it up!  Here is my new favorite song!  LOVE.  Run Hard!

 

 

 

 

Personal Training 101

Happy Monday!!!  Besides discussing the menu of the week and music, I’m going to add a MAP!!  Today, my aunt is coming over to be personal trained by me!  So, I had to have a MAP or plan!  I searched some ideas on the internet to get organized.  I found some great things.  First off, I want to list the websites that helped me out.  They were GREAT!!!!

healthifulbalance.com

livestrong.com

fitsugar.com

aworkoutroutine.com

greatist.com

So far in my introduction to health and wellness binder, I have a medical history and general history form I downloaded from NASM.  Then, I have a page on benefits of weight lifting, the seven most effective exercises, a couple beginner workouts, and 6 steps to eating clean.  I want to add a few more pages, specifically one on goal setting.  I have to be organized to get this rolling!  Here are some of the handouts I’d like to use:

Weights by Healthiful Balance_thumb[1] Health Benefits of Weight Lifting Healthiful Balance_thumb[1]  The Seven Most Effective Exercises

 According to Web MD, these are the seven most effective exercises.

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  • Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.
  • Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
  • Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes.  Talk about multi-tasking, those are three large muscle groups working at once.
  • Lunges. Like squats this move works all the major muscles of the lower body. Plus, they mimic everyday life – after all they are just over exaggerated walking.
  • Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
  • Abdominal Crunches. You can’t burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs.
  • Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

6 steps to Eating Clean

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  1. Eat at least 5 servings of fruit and vegetables every day.
  2. Choose lean proteins, including plenty of plant-based sources of protein.  Examples are: eggs, beans, legumes, tofu, poultry, fish, lean beef.
  3. Eat whole grains which includes whole-wheat bread, oatmeal, wheat germ, flaxseed, brown rice, whole-wheat pasta, bulgur, quinoa, bran flakes cereal, and popcorn.
  4. Avoid processed food (anything that has an ingredient list a mile long, is in a box or wrapper, and has a forever shelf life).
  5. Drink lots of water.  Avoid soda and sugary juices.  Water is your best choice!
  6. Avoid white flour and white sugar.  Choose healthy snacks such as, whole fruit, nuts, raw vegetables, unbuttered popcorn, whole-grain crackers, low-fat milk, or yogurt.

After all this talk of exercise and eating healthy, I decided I need to practice what I preach!!  For the most part, I’m pretty self-motivated to stay on track.  I do fall off the wagon and let bad habits take control of me sometimes!  Mondays are my days to reevaluate my goals.  This week, I’m going to make dinner at least 3 times!!  We’re going out of town near the end of the week, so that’s all I need.  Here is my menu for the week:

Beef Stroganoff and Caesar Salad

Brown Rice with Stir Fry Vegetables and Fruit

Turkey Burgers and Grilled Vegetables (make sure you add mozzarella cheese and artichoke hearts!)

Here is a GREAT turkey burger recipe that I love from Our Best Bites!

Mar-a-Lago Turkey Burgers 
Recipe from Jeff O’NeillMar-a-Lago Club

*Note this recipe makes 8 half-pound burgers.  A half-pound burger is very large!  You can easily half the recipe and get 6 good sized burgers.  I cut the recipe down to work with one 20 oz package of turkey and it yielded 6 large sliders.

2 tablespoons canola oil (I used butter)
1/2 C finely chopped celery
3 Granny Smith Apples, peeled and diced (I grated my apples)
1/4 cup thinly sliced green onions
4 lbs ground turkey breast (I used 85/15 ground turkey)
2  tablespoons kosher salt
1 tablespoon black pepper
2 teaspoons tabasco sauce
1 lemon, juiced and zested
1/2 bunch parsley, chopped
1/4 cup Major Grey’s Chutney, pureed (I think pureeing is unnecessary)

Saute the scallions, celery and apples in the canola oil until tender.  Let cool.  Place the ground turkey in a large mixing bowl.  Add sauteed items and the remaining ingredients.  Shape into eight 8-ounce burgers.  Refrigerate for 2 hours.

Season the turkey burgers with salt and pepper.  Place on preheated, lightly oiled grill.  Grill each side for 7 minutes until meat is thoroughly cooked.  Let sit for 5 minutes.  Serve on your favorite toasted bread, pita, or hamburger bun.

*The recipe calls for a side of this chutney to spread on top of the burgers.  I skipped that step and just used straight Major Grey’s from the jar.  I make an easy spread using a 50/50 mix of Major Grey’s Chutney and Mayo.  Play around with it and you might like just plain chutney instead of mayo, or mostly mayo with a touch of chutney.  I like it 50/50.  I also topped it with a crisp lettuce leaf and a slice of juicy tomato.

Try it with a side of Sweet Potato Fries, or some Grilled Corn on the Cob for a great (and healthy!) summer meal.

Mar-a-Lago-Turkey-Burger

Sorry this post is an earful!  It takes planning and stick-to-it-ness to keep going.  My next post needs to be on addiction.  As humans, we have addictive tendencies.  We get stuck in our same routines and it’s hard to change.  Addiction is seen as negative, so we need to change unhealthy addictions to better lifestyle changes!!  One way I’ve heard to do this is to stick with a plan for 21 DAYS!  After that it’s supposed to be a habit!  Try not eating past 9:00 or 9:15ish for 21 days.  Everyone is different in how we stay motivated.  Sometimes we just have to Smile and Run!!!  How about in this beautiful field in England!  

Woodborough EnglandBreathe the Fresh Air and add a few tunes to your playlist today!!!

This video might be a little risque for some, I think it’s beautiful.

I love this song and Nate Ruess’ voice!

Carry On.

Books and Birthdays

O.K.  I took a little bit of time off and with the start of Thanksgiving Week I wanted to write a little.  It is such a BEAUTIFUL SUNNY day today I can hardly stand it!  I LOVE LOVE the SUN…especially on NOVEMBER 19th!!

Today I have to confess another ADDICTION of mine and a crazy TALENT.  In a few weeks I need to pack up my whole house of 11 years and I’m embarrassed to say I haven’t done much.  So today I looked at one of my many bookshelves in the house and decided to weed out the books.  I’m a little sentimental when it comes to books.  We probably have well over 500 books in our house.  I will always cave in a bookstore and a chocolate store!  I enjoyed picking up each book and remembering the memories.  Many of them were books that I had when I was a kid, some of them had words written in them as gifts from Grandparents, and many more were the books I read to my little ones over and over again.  I’m afraid my “to get rid of” bin is not even half full!  They will just have to come with me!

Next, a good friend of mine had a birthday this weekend and I started thinking a little about birthdays and dates.  I was talking with some people about how I can remember the birthdays of all my childhood friends.  I know all my nieces and nephews birthdays and many more.  I thought that was normal, but most people act really surprised when I tell them that.  Weird, I should have done better in history classes you’d think!  We had a GREAT birthday lunch today.  BEST FRIENDS!

I’ll figure out a way to blog now and again.  I want to change things up a bit and add and take away a few things.  I’ll get it together one of these days.  I was motivated by a high school friend of mine who came to me for advice on how to lose 10 pounds.  Of course I have to write up several things about that!

However, since today is MUSIC MONDAY I’ll share 2 favorites.  The first one is a fun country song I like.  It’s a Zumba song.  The second is from the new 007 movie that my husband and I saw over the weekend.  I’ve always liked Adele’s music and this song is better now that I saw the show…which by the way was not my favorite.  I can’t handle all the violence, but of course everyone has to see James Bond, right??  ENJOY LIFE and BE GRATEFUL!!