Back in the SUN and my favorite things party

Happy Wednesday!  Today was our first track workout of the season!  It was a beautiful crisp morning.  As I went to sleep last night with the windows open and the blankets kicked off I said…I love summer!!  Here it is:

I snapped a couple shots!  For some reason everyone had on purple today!  Look at my cute friends.  I love this picture!

I’ve been stickin’ to the program with my nutrition and exercise!  I feel so much better when I’m ON.  I had a conversation with my brother in law the other day that fueled my fire a little bit.  As we discussed, he commented that my body doesn’t change with all my working out AND then he teased me about eating 3000 calories a day and how much Backer’s cake I consume.  Hmm…is all I can say (:  I can ALWAYS change my body to exactly what I want!  How disciplined do you want to be?  And I’m not talking starving.  I’ll be ON for awhile now!

Anyway, last night I went to a FAVORITE THINGS party.  Talk about my favorite thing!  So much fun!  About 17 people were there.  We all brought 5 gifts of something that was our favorite.  I brought GAP dream lotion and a LUNA bar.

Then we put 5 slips of our name in a bag.  We each came home with 5 different favorite things of everyone’s.  I’m doing this for sure with my sisters when they come to town.  And of course it was a pot luck dinner!  I made a healthy chicken salad and rolls.  Here are my girls posing by some of the gifts too!

Well!  I’m off to check my list of to do’s for the day and make french toast for my kidlets.  Lots of good things!  Have a happy and sunny day!  Be back Friday or Saturday (:

Day 7

Oh!  Today was a GREAT day (:  Can I tell you I love summer!  I think I say that all the time.  I am a little sad that it’s getting darker in the mornings.  My workouts at the track are numbered.  Football season has begun however and I’m excited for the many fall games!  Here is the TRACK workout for today!  We always have a GREAT time being CRAZY!

CRAZY TABATAS, SPRINTS, AND BURPEE SURPRISE

 Jump Switch Lunges (Tabata style:8 rounds of 20 on and 10 off)

SPRINT (down the straightaway and back)

Reverse Pull Ups (Tabatas)

BLEACHERS (down one way and sprint on the track back)

Thrusters (Tabatas)

SPRINT

Renegade Rows (Tabatas)

BLEACHERS

Push Ups (Tabatas)

SPRINT

Dips (Tabatas)

BLEACHERS

 100 REP BURPEE AND SITUPS IN 3 ROUNDS

34 Burpees and 34 Situps

33 Burpees and 33 Situps

33 Burpees and 33 Situps

I love throwing in a bunch of burpees!  Everyone hates them (:

Here I am on Day 7 of my no sugar diet.  I shouldn’t say no sugar, because sugar is in everything and I still eat it.  Here is an example of what I ate today.  

PRE WORKOUT- 1/2 zone bar

POST WORKOUT- muscle milk

BREAKFAST-Cereal and 1/2 peach

LUNCH-Philly sandwich (minus the bread) with tomatos, mushrooms, and peppers

SNACKS-Handful of cashews, Zone bar, peach

DINNER- Bowl of homemade minestrone soup (quinoa, black beans, zucchini, carrots, and onions)

SNACK- Cereal

How’s that?  I need to cut out the cereal.  I do choose healthier kinds like Cherrios, Chex, or Fiber One.  I’m feeling fine.  I’ve noticed I have more energy and I feel leaner even if I don’t look it (:  Just wait till Day 90 or so!  Always remember:

Tough Workouts

Yummy Healthiness

Cool Outfits

=

Outstanding Satisfaction!  I am SO creative!  

I need to go to bed or I’m going to get a little slap happy.  6:00 a.m. wake up call to take a bunch of kids boating!!  Yay!  More SUN!!  Before I sign off, my sister sent over a few pictures from our family get together.  SOOOOO FUN!!!  I love my FAM!!

Boy cousins ROCK!

Waffles with Grandma!

Game night! The best!

Cabin and floating down the river with my 80 yr. old Uncle!

My sister took this! Our sugar addiction runs in the family!

So beautiful! I live in the BEST place!

Hike it off and full body explosion workout

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:

All 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!

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!

 

 

 

 

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 (:

Breathe and Keep Moving Up

Happy Summer Morning!!  Today we were at the track.  It’s always nice to see so many people out exercising in the summer months.  I wish I could run more with my friends!  We run all winter and through the school year just waiting for shorts weather and then everyone is out of town and running kids around.  It’s hard for all of us to get together.  I’m glad we have the track each week and the trail!  Here they are this morning.  AWESOME!  I love this picture!!!  I had them sprinting a lot this morning.  Usually I do the workout, but today I held the watch and then went and did legs at the gym (:

HERE is the WORKOUT!!!  I hope I can explain it well.  It would be a fun one for the kids.  Gotta get all that energy out!!

MINUTE TO WIN IT DRILLS

Warm Up

One set of easy bleachers.  100 m high knees, 30 jumping jacks, 30 reverse lunges

PART ONE

  Start a minute timer.  From the goal post, run to the 30 yard line and back.  Do as many KETTLE BELL SWINGS as you can in 1 minute.

Every minute on the minute you have to run to the 30 yd. line and back and continue doing KETTLE BELLS until you reach 150.

Continue in the same pattern with the following exercises:

100 THRUSTERS

125 SIT UPS

75 PUSH UPS

100 STIFF LEG DEAD LIFTS

PART TWO

AMRAP (As Many Rounds As Possible) in 10 Minutes

20 Tricep Kickbacks

20 Bicep Curls

20 Overhead Presses

20 Mountain Climbers

I know people don’t believe me, but I feel like a slacker lately in my diet and exercise.  Not so much with exercise.  My weakness is EATING HEALTHY ALL THE TIME!!!  I stayed up last night and wrote a few goals down for the next month.  I want to get to 125.  Here is the plan:

Eat ALL healthy ALL the time (:  No white flour or white sugar.  1 gallon of water a day.  No eating past 8:00 p.m.  Eat every 2-3 hours.  Keep a Food Journal.  Weigh once or twice a week.

I think what’s hard for me is planning.  I need to know what I’m eating every day AND get my butt to the store a little more often so I’m well stocked.  One thing I want to ALWAYS remember in my strict dieting is to NOT cut out any food groups.  Even dairy is getting a bad rap these days.  I think string cheese, cottage cheese, ricotta cheese, plain or greek yogurt are probably GOOD for me!  I’m o.k. with drinking almond milk instead of regular milk because it’s WAY lower in sugar.

I have a (: reward for me at 129 and when I hit 125 I’ll be running in my booty shorts!  I forget sometimes that I have a goal and I rationalize in my brain that I can take a break and I’m not going to do that for JULY!!

KEEP MOVING.  CREATE YOUR LIFE.  SMILE.  Hit it Hard.

Get er done!

 

We need a bit of motivation today!!  My Mom group met at the track today for a much needed workout in the glorious morning sun!  Our warm up was lugging our weights and mat around the entire field to find a way in!  I don’t know what it is about running on a track, but I feel like a fastie olympic runner.  Ha Ha!  Here was the workout!!!  It was a GREAT all over body deal!

100 WALKING LUNGES

90 HIP RAISES

80 PRISONER SQUATS

70 OVERHEAD PRESSES

60 TRICEP PUSHES

SPRINT ONE LAP AND RUN A SET OF BLEACHERS

50 BICEP CURL WITH INNER THIGH SQUAT

40 STIFF LEG DEADLIFT

30 BURPEES

20 PULL UPS

10 TURKISH GET UPS (5 EACH SIDE)

SPRINT 1 LAP AND RUN A SET OF BLEACHERS

We also did my favorite ab warmup with 20 sets of Tabata planks.  20 seconds on and 10 seconds off for 20 rounds!!  Killer soreness for tomorrow!  

THEN, I had to run to the gym to do the WOD so I can teach that tonight!!  I feel happily spent!  

K!  Now my soap box.  I just read an email from a friend who is needing a boost in the exercise department.  So, I’m thinking…what motivates me to exercise?  The list is long!  Here are a few:

 I love how I feel accomplishing something that is hard.  I must have a huge endorphin rush because I feel so great during and after!  I like the results.  I have more energy for the day.  It makes me happy.  Me time.  I feel healthy.  

So, how do you get it in and how do you stick with it?  Years ago I worked for a time management company and I went to many seminars on prioritizing, organizing, and planning your life by days, weeks, months, and years.  I learned lots about setting and achieving goals.  From what you read of me, I loved it!  One thing has always stuck with me.  Whatever you want to get done the very most, schedule it before 11 a.m.  So, to get in your exercise, make it happen before 11 a.m.  If you are not a morning person and like to stay up late, that can be difficult.  Try looking at your week on Sunday night and scheduling in when you will exercise.  If the day gets away from you, try a 20 minute workout or go on a brisk walk uphill at night.  Here are a few quick and easy workouts that you can do anywhere!

The ultimate helper for me is a workout buddy!!!  I have said this before and I know from experience, but when you have a friend to workout with it is sooooooooooooooo much more fun!!!!  Find a friend to walk with, join an exercise group or gym, take the kids out exercising.  It is much much better than sitting by yourself in front of a workout video or in the lonely basement.  Some people are fine with that, but I have found more success with FRIENDS!!!  Pics of toned people make me work harder too.  DANG!!  Is all I can say about these two.

Don’t beat yourself up!!  I’m constantly falling down and no matter what I pick myself back up!  ALWAYS.  Keep it up!  It’s worth it!!  Enjoy the SUN.  Life is GOOD (:

Workout and Treats

I’m going to be honest, I thought my workout could have been better today.  I hate that!!  The best part was the company of course and that’s what really matters, right?  We did a TABATA style workout with sprints and burpees in between rounds.  Here it is:

Warm up- Run 1 lap

Tabatas are 8 rounds of 20 seconds on and 10 seconds off.  We did 8 rounds of each exercise below.

High Sumos

Biceps

Sprint 1 lap or run a set of bleachers

Tricep kickbacks

Pushups

Sprint 1 lap or bleachers

Side step ups on bleachers with overheads

Hip raises with weight

20 Burpees

Deadlifts

20 Burpees

Leg Lifts (lay on back with weight above head and lower legs)

Bicycles

Right and Left Side ups

Sprint 1 lap

We ran out of time near the end.  We had to celebrate a birthday and enjoy protein balls and oranges.  Here are a few pics. of some of the exercises.  Don’t laugh, I know I look goofy (:

High Sumos are upright rows with a squat.

Tricep Kickbacks

Side step ups

Side step ups

Dead lifts. This really should be done with 60 lbs. or so (:

One leg hip raises (both legs on the ground is easier)

Leg lifts (lower legs while holding a weight)

Side ups (lower hips to the ground and back up)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

You are probably sick of seeing the chick in the orange shirt!  Anyway, I’m going to take a break from my adorable children and go for a fast run tonight!  Sounds so NICE!!  

Athlete Arms and Abs workout!

Like many of you, I have been watching the Olympics!  Last night the gymnasts and track stars were competing and my jaw was on the floor!  Incredibly strong bodies!  WOW!!  This sprinter from Bulgaria was especially impressive!

 SPRINTERS BODIES ARE WHERE IT’S AT!!

Granted, this is their life 100%.  They devote everything to their sport, nonetheless, IMPRESSIVE and OF COURSE attainable to some degree with PROPER NUTRITION AND CONSISTENCY TO EXERCISE!!  My favorite speech, plus NO EXCUSES!!

Today’s workout focused around  ARMS, ABS, and a few SPRINTS!  Seeing the sprinters bodies has inspired me to add SPEED WORK to my workouts.  I’ll post some great treadmill workouts SOON!!!  Here is today’s workout and I EVEN MADE A VIDEO AGAIN!  AMAZING!

ATHLETE ARMS AND ABS WORKOUT

WARM UP

20 sets of tabata planks (20 seconds on, 10 seconds off)

100 walking lunges with weights

SHOULDERS:   

Upright rows (1 minute)

Lateral raises (1 minute)

Overhead Press (1 minute)

30 second rest  REPEAT TWICE

SPRINT 1 LAP 

BICEPS: 

Full bicep curl (1 minute)

Top half bicep (30 sec.)

Bottom half bicep (30 sec.)

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP

TRICEPS:   

15 Tricep pushups

Head bangers (1 minute)

Tricep overhead extension (1 minute)

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP

ABS:   

20 full sit ups

20 ab lifts right side

20 ab lifts left side

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP or RUN 1 SET OF BLEACHERS

I’ve been taking a little break from running this week to gear up for an EPIC 200 mile relay running experience this weekend!  I wish I could Run more with my Strong and True friends.  Next Week for sure, after I recover of course.  I’ll take LOTS of pics!

HAVE A GREAT DAY!