Tag Archive | trail running

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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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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Happy Day 14

Hi hi!  I am waiting for the windshield guy.  Not happy with “we’ll be by between 9 and 1”  Really?  Not that I don’t have PLENTY to do at home (:  Of course I want to write for a few minutes and then I’ll get busy!  Today started out wonderfully with my favorite 7 mile trail run.  Our numbers were few today because some of my friends need to rest up for the marathon.  So, here I am with one of my besties.  We glory in the fact that we live right below this beautiful place that so many enjoy.

securedownloadI have a fashion shot to share too.  But first a quick success story of my own.  On my trip last month I bought a new Lululemon skirt.  Here’s a picture in boring black.  Mine is a cute multi striped blue.  Anyway, I don’t have a picture yet.  I’ll get one next week.  So, I bought my usual size without trying it on.  I got home and attempted to put it on.  Whoa…this style is a very different cut and much tighter than the other Lulu skirts I’ve worn.  I could barely get it over my hips and then it looked awful.  Too tight everywhere and too short.  I thought I’d have to give it to my tiny petite friend.  However, a week and a half into my 8 week challenge I tried it on for Zumba AND it actually fit, so much better that I even wore it!  Amazing I know!

LW8388R_0001_3I think what’s helping me the most is the increase in fruits and vegetables.  I also don’t do any white flour or white sugar.  It’s not as hard or as bad as it sounds.  I make healthy treats that satisfy my sweet tooth.  I still stop for a KEVA juice and a big slice of whole wheat bread now and again.  Diet is not a bad word.  I also close up shop at 8 or 8:30.  No more eating after that hour.  I was extremely tempted by a pan of lemon bars I made this week.  Oh  YUM!!!  I didn’t snitch at all and I told myself they will always be there and I’ll eat them later.  That reminds me, I actually froze a few of them.  I’ll be pleasantly surprised one day when I find them (:

Well, enough chit chat.  Keep pluggin’ along.  I need to work shoulders and then I’m heading outside to work in the yard.  I need SUN!  Here’s my fashion shot of the day.  This top is the most comfy and cutest thing ever.  My husband picked it up at the Sundance Outlet.  I love a great pair of white shorts too!  I should have taken this outside with better lighting.

Top-Sundance

Shorts-Polo

Sandals-Famous Footwear

securedownload-1Have a beautiful weekend!

Top 10 songs not to skip

Happy Rainy DAY 7 Friday!  I should have RUN this morning!!  I planned a trail run with my friends.  It was so rainy a few of us went to the gym instead.  I found out later that three of my friends conquered the trail anyways wearing garbage bags and not minding the rain and mud.  They said it was beautiful!  We could have snapped a good picture too!  Maybe I’ll run up the trail later today (:

I have three items of business to share today!  Firstly, is my top 10 playlist of the day.  I put my songs on shuffle and skipped the ones I wasn’t in the mood for.  Here are the first 10 songs that I didn’t want to skip on my ipod:

Poison-Your Mama Don’t Dance

Will.I.Am-Fall Down

Phillip Phillips-Gone Gone Gone

Def Leppard-Hysteria

Def Leppard-Rocket

Journey-Don’t Stop Believin’

Zedd-Clarity

David Guetta-Titanium

Phillip Phillips-Raging Fire

Katy Perry-Part of Me

Secondly, I need to repost an awesome healthy treat recipe.  I made these babies the other day for my workout girls.  They were a hit.  I’m craving more.  It’s from Chocolate Covered Katie.

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German Chocolate Fudge Bites

(Makes 10-14 balls)

1 cup pitted dates
1/2 tsp pure vanilla extract
1/16 tsp salt
2 tbsp cocoa powder
2 tbsp shredded unsweetened coconut
1/3 to 1/2 cup raw pecans

Blend all ingredients together very well. (I recommend using a food processor.) Squish the dough together.  Roll into balls, cookie-cuttered shapes, or bars… or you can even use it for a pie crust!

I bought a container of dates from Costco the other day.  They still had the pits in them.  It was easy to cut them out and cut up the dates.  It blended better that way.  Super delish!

Thirdly and lastly, is my fashion shot.  I think this was last Sunday.  I bought the blouse when I was in Connecticut visiting my Sis.  I love my silver sandals too.  I could run in them!

Top-Banana Republic

Skirt-J Crew

Sandals-Boden

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Well, I need to take a short break while I have an empty house and cuddle up with some sugar free hot chocolate!  Then, I’ll get after the bathrooms and laundry.  I’m glad it’s the weekend.  Have a good one! Unknown

Trail running at it’s BEST!!

Happy Spring!  I am back after another WEEK again!  Geez!  This will be a catch up post with lots of pictures!!  I’ve had a busy couple of weeks. The school play was especially time consuming.  Add my personal training and my own training for Boston and loads of day to day “to do’s” and I about fall apart.  ABOUT is the key word!  Never will I really fall apart (:  Mostly, I want to talk about the 16 (close to 17) mile trail run we did on Saturday.  It was at Antelope Island.  LOVE LOVE LOVE!!!  Here are some pics!  We started out on the chilly, windy side, but right away the sun came out and the weather couldn’t have been better!

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securedownload securedownload-4 securedownload-3This is definitely a keeper and a tradition with my friends.  The feel of this run is so different than other races.  Everyone is a little more rustic and they all absolutely LOVE running, especially outdoors and on the trails.  Super friendly, super fit, and super happy people!!  I felt great!  We didn’t run together, which was fine.  I enjoyed the semi alone time with many other runners and the views were breathtaking.  The trail was very much up and down and over sand, rocks, and dirt.  Switch backs, uphills,and downhills too.  I love this elevation chart!!  And I especially love the HIGH I feel after running something like this.  My body and mind were shot from a crazy few weeks and I kept telling myself that the human body is amazing and can surpass what we think we can do…ALWAYS!  The post race buffalo stew certainly hit the spot too!

BFR25km

Just to throw a few stats out there!  I am now 40 and I move up to the next GREAT age bracket.  My time was 2:49.  About 10 minutes faster than last year.  I was 6th in my age group (would have been 15th in the “OLD” age group) and 82nd overall out of 300.  I’m good with that!

Well!  We have Spring Break this weekend and many other FUN and much needed events coming up!  I do have 2 fashion pictures to share.  First outfit: lunch date with my friends.  Second outfit: Me and my son!  He had on a new suit yesterday and wanted a picture with me.  Ohhhh…how I could eat him up!!!  He’s getting so BIG!

securedownload securedownloadTime to go!  I need to make some turkey meatballs for a lunch I’m hosting today.  Have a beautiful DAY!!  Work Hard!!

 

Love the view

securedownloadOne more post before I go camping tomorrow.  Yesterday we had a beautiful 11 mile birthday run through the mountains above where I live.  I’m grateful my legs and feet were able to take the beating with my 13 mile run the day before.  Afterwards we sat on the lawn and had bagels!!  Here are a few pictures.  I need a real camera I know!

My wildflowers!

My wildflowers!

securedownloadI HEART my friends!!  They don’t know how much they mean to me 🙂  Keep on running up that trail.  It’s worth the spectacular view from the top!!

Magnificent.  Uplifting.