Cross Fit Butt Kick

I have been working out quite a bit at the cross fit gym.  Luckily I have a couple awesome friends who know their Cross Fit and they help the rest of us stay in line!  I modify all of the workouts so that they are more pregnancy friendly.  And even with modifications I am getting one heck of a workout!!

Here are a few of the workouts we've done there lately:

7 minutes.  Sets of 3-6-9-12-15...
Squat Thrust
Pull-ups

7 sets of:
9 dead lifts
12 push ups
15 box jumps

3 rounds of:
20 medicine ball cleans
15 knees to elbows

I do LIGHT weights {sometimes as light as a PVC pipe}.  I don't do deep squats or lunges.  I use lights medicine balls.  I do assisted pull ups and did those instead of the knees to elbows.  Its hard to be the slow wimpy one in the group!  The girls are ALL very encouraging though and help me keep perspective.  Oh my goodness I am going to miss these rock star women!!

This cross fit gym is AWESOME!  They are a lot more accommodating of our kids.  They let them play on the mats and the two ropes while we work out.  They are right close to where we are so we can keep an eye on them and keep them out of trouble.  There are rarely soldiers working out when we are there but I have to admit that I LOVE it when there is a group of them working out {usually combatives} while we are there.  Their energy is INFECTIOUS!!!  

Self Image

One of my biggest struggles in two words: self image.  I have ALWAYS struggled with feeling beautiful.  The last 18 months - 2 years I have felt like a million bucks!  I was far from the perfect image of myself that I have in my head but I felt beautiful.  Well, since moving to Missouri, I have lost that feeling.  That confidence that I had. 

I attribute that loss of confidence to two things.  One, lack of exercise.  I have had great stints of working out here but overall I have been slacking.  With exercise comes energy and confidence and w/o the exercise I have been losing the benefits that come along with it!   

Two, weight gain.  I lost A LOT of weight while Travis was gone.  I was about 8 pounds below my "dream number", you know, the number that you always want to be at whether it's realistic or not!  I got some REALLY cute tiny girl clothes and a knock em dead formal dress for the ball.  It was fabulous.  Well, in a short amount of time, I gained 20 pounds.  Now I will admit that even with that 20 pounds I am still within my healthy weight range.  And now I'm pregnant and have put on 5 more pounds.  No clothes fit.  Every day I have to fight those stupid "I feel fat" demons.  I HATE looking at pictures of myself.  AGH!  I hate being in a funk!!

Oh and my HAIR!!!  I moved away from my amazing hair lady and I want to cry!!  She came to my house because she knew it was easier than getting someone to watch my kids!!  She didn't charge me half a months salary!  She was amazing and I loved how she did my hair.  Well I went to someone here to color it and I thought the color was OK but she charged me A TON and she didn't even touch it with scissors!  So the last time it was trimmed was 8 months ago and it was a mess.  I didn't want to go pay someone to do it so I trimmed it myself.  It's much healthier now but it needs styled.  In a bad way.  And it hasn't been colored for 5 months and it needs it something fierce.  Ugh, I hate when I feel like I have an ugly mop on my head.

GRR!!  I hate when I get like this.  Sorry to complain.  I know nobody likes to hear complaining and I am SO anti-negativity.  I'm not looking for sympathy or compliments or anything, I just needed to vent.  I KNOW that I'll get my hair done soon {I have a killer hairstylist waiting for me when we move}.  I KNOW I will feel better with exercise {even if I'm not trying to LOSE weight}.  And I know that those numbers are just numbers.  I will find some clothes that fit {I'm sure they are in a box somewhere} and will soon feel more pregnant that fat.       

Modifications

I have been making the efforts and sacrifices necessary to get to the gym.  Three times in a row actually!  And I will have you know, taking FOUR kids with you to the gym {where they are under MY supervision the entire time I workout}.  I dare anyone to tell me they can't make it to the gym, cause if I can with 4 tater tots in tow... well, you get my point.

At the gym I have been doing Cross Fit workouts.  They are tough workouts.  And I find myself feeling very self conscious next to my friends with their bigger weights and taller steps and whatnot.  I feel weak and embarrassed.  BUT. I am taking it easy with being pregnant and all.  I know I technically have been okay-ed to continue doing everything I was doing before.  But one can't be TOO careful right?!  So I don't do box jump, I do step ups.  I don't lift heavy weights {seriously, today was 15 pound dead lifts and Friday was nothing but a PVC pipe!}.  I try to listen very carefully to my body and not push myself too hard.  

I have also been walking on my treadmill at home.  I don't walk far and I don't walk fast, but I walk.  I have to admit that it is REALLY hard to not RUN!!  I crave it so bad!  But when I have ran {more like a jog}, my stomach hurts afterward and that doesn't seem to be a good thing.  So I walk.  I can actually read and walk at the same time though, something impossible when I'm running! 

I am at my most difficult time being pregnant.  The time when I don't actually LOOK pregnant.  But I'm too big for my clothes.  When people wonder, "Is she pregnant or is she just gaining weight?"  I am showing MUCH sooner than I have, at least with my boys.  I have gained about 5 pounds.  Recommended weight gain is 25-35 pounds and I can tell you that I have NEVER gained LESS than 35!!  In fact, with Tillie I gained over 80 pounds!!!  So I have reason to be cautious and concerned.  I am really hoping that staying active and eating right {I haven't caved in to my bizarre cravings as frequently as I normally would have} will help me gain fewer pounds but more importantly, get back quicker after delivery. 

Being pregnant has required that I make some modifications to both my exercise routine AND my nutrition.  I hope that it helps me exponentially in the long run!

Hit & Miss

I have been home for a week and haven't worked out once.  Well, unless you count a little bike ride we went on.  But it was little.  It's so much harder to go workout when I'm not at home.  I hate to leave the kids.  But running here is one of my favorite things in the entire world!!  But, I'm not really up for running.  I haven't ran for a LONG time and being a couple months pregnant isn't the time to get back into it.  I crave it though.  I am always looking at my surrounding and wishing I had my running shoes on and could take off!  Plus, the weather is great right now.  70's expected this week!!!  YAY!  And by the time I get back to Missouri it's going to be MISERABLY hot!  Can you tell that I have a million desires and excuses rolling around my head?

Well, I haven't thrown in the towel.  I'm convinced that I'm going to workout throughout this pregnancy.  I'm going to have to find modified yoga workouts and change a little of what I do but if I keep at it, I will be able to be active the whole time.  I don't want to put on a ton of weight {with 4 kids, I've NEVER only gained the maximum recommended weight... always more} and I want to get in shape quicker afterward. 

It's not going to be easy though.  3 more weeks of vacation in Idaho.  Then a road trip back to Missouri.  July will be filled with packing for a move in August.  But hopefully I'll still be able to get in some good workouts!!  I'm going to say "SORRY" in advance for disappearing off and on again.  That's the nature of the beast and priorities.  Rest assured I am still studying for the personal trainer exam and trying to get in some good workouts!  I'll be sure to stop in now and then to report! 

Prisoner Squats

Using proper form is PIVOTAL to working out. You'll prevent injury and you'll get MORE from each movement!

Tri-cep Dips Challenge

100 Tricep Dips! Need I say more?

Start Small

Oh this is SO GOOD!  Everyone should be ALWAYS be taking SMALL STEPS toward better, healthier lives!!  What are you waiting for?!

Butt Burns Challenge

I definitely need a few of THESE BABIES!!! A step is now on my wish list as well!

Tractor Tire Toss

Remember all those posts ago that I talked about cross fit?  Well today I finally made it over to Cunningham, a cross fit gym, to workout with Xena Warrior Princess.  Luckily there were some other of the girls that showed up cause I couldn't have done this one on my own!!

Xena had a great workout for us.  I had just gone for a nice walk with Jeni {I am still waiting for a brilliant and adorable nickname for this dear friend of mine, I'm leaning to June Bug but I'm not sure if I love it enough}.  So anyway, I was nice and warmed up already.  But we went ahead and did some cool walking pushup warm up stretches and some squats with kettlebells {mine was WAY too heavy}.  Then we did some sit ups with medicine balls.  Those were great.  We tossed them back and forth with a partner and then we did some other variations; add a medicine ball and you will definitely get a killer workout!

After we did all that as our warm up we headed over to do our actual workout.  Tractor Tire Tossing.  We had 3 girls on our tire, two on another and K-Lo's brother had his own.  We would flip the tire over twice then do 10 box jumps up on to it.  Then we would toss it two more times and do 10 push ups {inclined or declined}.  That was repeated 4 times.

Goodness I was toasted after that!  Xena demonstrated cross fit pull ups and I actually had the drive to want to do pull ups... I haven't cared for pull ups for ages, though when I was a kid I was GREAT at them!  I think I might actually start incorporating those into my workouts more often!

So today I tried something new.  Something that I always thought was pretty cool.  What are YOU going to try today?!!

Pyramid Track Workout

Today we had a big group at the track!  It was an AWESOME workout!! We had a lot of girls there today and even a new face!!  I can not tell you how great these groups are!  I know I say it ALL the time but I'm serious!  We have a wide range of physical abilities in this group and we all help each other do our best and push us to do big things!  Some girls are recovering from surgery or from recently having a baby!  Others are super tough chicks that kick some butt!  And we all gain from these workouts!!  If I could get you all to do ONE thing, it would be to start talking to people and start a workout group like this!!! 

So.... Anyway.... Ü

Today we met at the track and K-Lo had a GREAT workout for us!  You can walk the 400's instead of running them if you need to.

400M warm up
25 each: Burpees, Spiderman Pushups, Crunchy Frogs, Lunges, Plank {25 sec}
400M jog
20 each of above 
400M jog
15 each of above
400M jog
10 each of above
400M jog
5 each of above
400M jog
1 each of above
400M jog
400M cool down
Stretch

Oh boy was it a good one!!!

Ready to Change your Life?

Today is the First day of the rest of your Life!  What are you going to do with it?!

Awesome Motivation... Promise!

I just read a couple posts on a blog that I REALLY liked!!  And I think you will to.  READ them!!!  They are short, full of pictures and will get you thinking about a lot of things. 

Start Here

Part 1

Part 2

Part 3

They aren't long.  I promise.  But they are worth every word.  I was so impressed with Andie.  You really should read ALL her posts on the left side bar.  Learning to Cook, The Journey, Maintenance, Peace with Food... all of them.   AHHH, go.  do it now!

Bob Review

We took the fam to the zoo yesterday and I borrowed my friends fa-schmancy jogger stroller!  It's a Bob Revolution.  Initially I was looking at a double but after trying, unsuccessfully, to get it in the back of the car we decided we'll have to go with a single.  So I asked if I could borrow the single for the weekend and it was AWESOME!!  Here's WB snoozing away.

Some of the things I LOVED about this stroller.  It's super light weight.  I mean SUPER lightweight!  It rode so smoothly, this thing has some killer shocks!  We had some rough sidewalks that would have stopped our current stroller in its tracks, but the Bob went right over them without flinching AND Weston stayed asleep!  The front swivel wheel makes it versatile in outings such as the zoo easily maneuvered and yet locking the wheel in place makes for awesome jogging capabilities!!  I'm still torn on whether I'll get the stationary wheel or this version since MOST of what I'll be using it for is running but it would be handy for days like yesterday!

I'm going to wait to actually purchase a new stroller for two things to happen.  #1.  We get our orders.  I don't foresee our next duty station NOT being a place I will need a jogger stroller but there are restrictions with moving that I need to be sure of.  #2.  Personal Certification completed.  After I'm done with my certification, the purchase will be tax deductible.  Softening the blow that the cost of this puppy will be. 

Overall, I loved this stroller.  But before we sell a kidney for something like this, I've got to do ALL my research to be sure it's EXACTLY what we want.  Next stroller to test: Phil & Teds!

Hot Mamacitas

This is THE workout group!  The one I've been talking about so much lately!  We are missing a couple of us but I am so glad that we got a picture!  These are TOUGH chicas!  They are AMAZING women; despite the fact that I have given them REALLY bad nicknames for this blog.  But they have influenced my life in ways they may never comprehend.  I SO look forward to these workouts!   

K-Lo.  She ALWAYS knows when I need a little boost.  She compliments me and encourages me.  I look up to her SO much! 

Foxy.  This chica is amazing!  She is a certified personal trainer and she makes sure that we are doing things correctly and helps modify moves to be either easier or more difficult!  YAY!!  She's also 20 weeks pregnant and looks flippin awesome!

Hibiscus. My beautiful Hawaiian friend!  She loves pink as much as I do!  She is so accepting of EVERYONE and always has the most beautiful smile on her gorgeous face!

Fashionista.  Fast friends this girl and me are!  She is so sweet and she makes THEE YUMMIEST TREATS!!!  {she brought my favorite tomato mozzarella & basil "salad" to a bbq just cause she knows I LOVE it!!}

Idahomie.  We "Idahomies" stick together out here in the sticks of Missouri!  I wish I was able to go workout with her and K-Lo in the mornings, but they workout RIGHT when Travis is at PT!  BUMMER! 

Rock & Ruler.  This Mama is urban chic and has ALL the cool gadgets!!!  She knows ALL about any baby/family/home related product you can think of and my go to girl when I need to know the run down!

Eskimo.  Not sure she loves the cold as much as I do but I have high hopes of the two of us in Alaska someday!  I envy this girlie.  She's got one heck of a food storage

Cali Queen.  My beautiful neighbor, who just had a baby 4 weeks ago but could strut her stuff at the beach and have heads turning!  She is so sweet and lets me ooh and aah over her sweet girl to my hearts content!

Wonder Woman.  I'm pretty sure she's one of the toughest girls around.  Former military and has some real grit!  She works out a lot and takes her kids right along with her every step of the way!  I need some of her strength, I think she has some extra she could spare me!

Xena Warrior Princess.  The ruler at the cross fit gym!  This girl puts us to shame!  She knocks out pushups {not the sissy girlie ones that I do} like it's child's play.  She in seriously. one. hot. mama!  Someday I'll be just like her. ... someday.

Sass-a-Frass.  She is so much of what I  hope I am or am trying to be!  She is so confident and spunky and fun.  She makes me laugh and is so amazingly strong. 

Who do you workout with?  Getting a group started is easy peesey!  Start telling your friends, talking to people at church.  Set a date and time and start showing up.  Some days it may be just a couple people {we have those days} and then there are days when there are TWELVE of you!!  It's a perfect way to make friends and get great workouts!

Lunge Challenge

Don't sacrifice FORM!!

Realistic Goals

 What are YOUR goals?  I love goals.  When I have a great goal that I'm working toward, I am EXCITED about working toward it!  I don't drag my butt out of bed; I jump up rearin to go! A REALLY good race is one that I love {it could be for the scenery, who I'm running it with or the cause the proceeds go to}.  Setting goals like swim suit season or fitting into a certain size dress have never done it for me.  What goals work for YOU?  What are you working toward RIGHT NOW?!

Making Headlines

For the past few weeks, every Monday, Wednesday and Friday, we have been meeting at the track on post to walk.  This group is the same group originally started months ago as a circuit group led by K-Lo {she's seriously awesome}.  But she's been SO busy the past few weeks and hasn't been able to come {she's not slacking though, the girl still works out TWICE a day}.  The weather is MUCH warmer now {today we should hit 90°+} so we decided to start meeting at the track on Mondays, Wednesdays and Fridays!  I put together some awesome running workouts but I realized that more people were interested in walking.  So the workouts I've been putting together are mainly walking workouts with different body weight moves {lunges, high knees...} alternated with walking every 100M.  Occasionally I will have jogging or running sections too. Then at the end we do a bonus round of legs, core or arms.  It takes us about 1.5-2 hours to get through everything since we have a bunch of kids with us!  But we get a good workout and everyone can work at THEIR level and still get a good workout!

We have had more and more people coming!!  Today we had the most show up at the track.  There were 7 of us!  It is seriously so great to have friends to work out with and I KNOW that you all can find a group of friends to workout with!!  It is so good physically and socially!!  Take the initiative and be the one to coordinate a group, don't wait for someone else to do it!!

Today I was approached by Jena Goldberg.  She is a columnist for The Guidon, the newspaper here on post.  She is working on an article about working out as a group and motivation.  She is going to come to our next session {Wednesday} and take pictures and talk to us about our little workout group!!  I am SO excited!  I am REALLY hoping that we can get ALL of us there!!!  Seriously!  How COOL is this?!!!  HERE is a link for one of her previous articles.

I have to give kudos to EVERYONE in our group.  This is not put on by just one person!  We have all taken turns putting workouts together.  We all motivate and push each other.  I am so excited to be part of a group like this.  Some of my dearest friendships have developed through miles of walking/running with amazing women.  This is no exception.  I have made some GREAT friends here and I am loving our workouts together!

Single Leg Trunk Rotations

Don't forget to keep your core engaged during these core workouts!!

Wrinkles in my Brain

I remember learning that the wrinkles in your brain come from long term knowledge.  Is that true?  Well, I have been adding a lot of wrinkles to my brain lately.  Studying for this Personal Trainer Certification is TOUGH!  I just finished reading Chapter 4.  I have A LOT of studying to do before that all becomes permanent knowledge, covering things like the different systems in the body {Nervous, Skeletal, Muscular, & Cariorespiratory}.  But I've learned some pretty cool stuff already! 

Part of my studying today is going to be going through these first 4 chapters and reviewing.  So I am going to list just a few noteworthy things as I go through the book.  I'd love to be able to post all my notes but {among other reasons} I'm pretty sure that would bore you to tears!   

* About 33% of adults are estimated to be obese.  16% of teens are considered overweight.
* Today people live a less active life, due to working in offices, longer work hours, more technology, and an overall lack of "need" to be active. 
* This inactive lifestyle is leading to not only weight gain but injuries.

*Every system in the kinetic chain {nervous, skeletal and muscular systems} has to work together to produce movement.  If one isn't working properly {due to injury or any other factors}, movement is hindered. 
* I need to memorize the bones in the skeletal system {oh boy}
* I also need to memorize the muscles, their origin, insertion and functions {triple oh boy}!

I feel like my brain is going to explode!  Some days it's not too bad and I feel pretty confident but then others I look at the bones I need to know and the muscles and I swear I give myself an ulcer!  Travis is the best though.  He encourages me and keeps me focused on why I am doing this.  He is going to give me a blessing too, that always helps!  I am just going to keep plugging along and do my best.  And in the end... it will all be so worth it!

PS.  I am so stinkin excited for the next chapters!  Once I get this base knowledge down I will move on to the training part!!  Next up... Assessing the client!!  I will try to post some ways for you to assess yourself!  And then it's all about Training Concepts!  AAAHHH!!  Isn't that sweet?!

Story Time

Pain in the Butt

Yesterday Alyssa and I met at the track for a GREAT workout!  We tried to get it started but WB would have nothing of it!  He said he was "freezing" so we decided to head over to the gym and I hoped and prayed he would cooperate so we could get in a decent workout!!  We guesstimated on the distance and I'm pretty sure we undershot BUT we did get a good workout.  I don't know about her but my b-hind is KILLING me today!

Here is our ORIGINAL workout.  {Since I'm not sure what our exact distances ended up being}

Warm up - .5 mile
Easy Stretch
Lunges - Walk - Lunges - Walk {100M each}
400M run
High Knees - Walk - High Knees - Walk {100M each}
400M run
Butt Kickers - Walk - Butt Kickers - Walk {100M each}
400M run
Iron Mikes - Walk - Iron Mikes - Walk {100M each}
400M run
Cool Down - .5 mile

Core:
Superman - Slow & Controlled 10x
Bridge - Slow & Controlled 6x - Fast for 30 seconds - Slow & Controlled - Fast for 30 seconds
Metronome - 10x each side
Plank Lift - lift one leg for 10 seconds & then switch - 3x - rest - repeat
Side Plank - 30 seconds each side - repeat
Pilates 100

Good Stretch

Let me know if you don't know specific moves and I will be sure to post the detailed instructions for you! 

Family Involvement

I am ALL about getting others involved with your lifestyle change!  Eating better.  Working out.  It's ALL so much easier and more fun when you have others along for the ride too!!  

To Race or Not to Race?

I recently found out that the Dam Races might not happen after all this year.  It's kind of a spendy race at $30 for the 5K.  So there is talk of having a family reunion that weekend instead.  Don't get me wrong, a family reunion will be great!  But I was really looking forward to running in the Dam Races again.  I hadn't completely decided on which race but it would have been the 5K or the 10K {which is the same price as the 5K}. 

The Jackson Hole Half is my favorite race of all time.  But I feel completely unprepared for it.  I keep telling myself that it would be worth it even to WALK half of it but I got my PR there last year and I REALLY want to beat it.  2:00.48.  POINT FOUR EIGHTHS of a second!!!  That's all I needed to break the 2 hour mark!  That kills me!!  But I know I'm not there.  Could I get there by then?  I would like to say YES.  I have 7 weeks until race day.  My miles aren't entirely off.  But...

I didn't get in any good runs this past week.  And it's proving very difficult to get the right number of miles in.  A jogger stroller would be Heaven sent but the one I REALLY want is too spendy for the next long while and I don't want to get a cheaper one because I know it will mean I'll never get the nicer one.  Plus if I wait until after I finish my personal trainer certification, that stroller will be a tax write off!  So until then I continue to run on the treadmill.  It's getting more and more difficult as those miles get higher up there.  Definitely not my favorite way to run! 

It helps my training significantly when I have a race to work toward.  I haven't ran a race just for me nearly 8 months!!  I have no idea where my race pace is right now.  I have no idea what kind of goal to put on myself.  I want to race to enjoy the race but the Cooke Competitiveness gets me calculating and I don't know if I could take it easy. 

So I continue to try and train, even if it isn't consistent enough.  I still have a little while to decide for sure before I have to pay dues.  But apparently I'm still struggling to find what I'm working toward right now.      

Ab Challenge

I am HOOKED on Bob's workouts. I love his DVD's. I hope you're USING these snippets!! This core challenge is no exception. LOVE IT!

Border Crossing

The First Day of the Rest of your LIFE!

I wish I could carry this around with me all the time and play it to myself and others at that moment when it's needed most!!  

Core Challenge

OOhhh boy is this a good one! Be SURE to do THIS today!!! It's ONLY a few mintues!

Diet or DIET?

Tonight I went over to a friends house.  She had a little class on Nutrition and it was SO good to have a few reminders and learn new things about diet; not the four letter DIET word that I hate.  There is a BIG difference, at least in my book.  DIET is something {may or may not include a drink, pill or magic cure} that someone tries out for a short amount of time {and may even lose - or gain - an enormous amount of weight}, the quick fix.  Diet REALLY should be PRACTICING good eating habits based on what you need to meet your goals.  It's a complete LIFESTYLE, meaning you do this FOREVER, not just until you meet your goals!!!

So here is a quick version of the 2 hours that we were there!

Let's start with caloric intake.  Here's how to figure out how many calories you should be eating every day.   

Body Weight ______ x 10 = ______ BMR {Basal Metabolic Rate} Or go HERE to calculate with more specifics.
BMR x 20% = _______ DAB {Daily Activity Burn}  20% is if you workout for an hour a day!
BMR + DAB + 600 = ________ Energy or Calories Per Day {600 is approximate number of calories you'll burn in that 1 hour workout}

SO.  We're going to get REAL personal here.  I'm going to use MY number to illustrate better what all that means.

Body Weight 132 x 10 = 1320 {the above website says 1303 so it's fairly close}
1320 x 20% = 260 DAB
1320 + 260 + 600 = 2180 Calories Per Day

Once I have that basic number {2180} I have a lot of power.  I can adjust that number to fit my current needs.  Am I working out a lot and need more calories so I have the energy to do so?  Am I gaining weight when I don't want to be?  It's important to know that magic number!!!  Then it's all about logging your actions!!!

It's important to log EVERYTHING.  I'm REALLY good at logging my workouts.  But I am HORRIBLE about logging my caloric intake.  I was really good at it when I was trying to lose weight but then I let it go.  And let me tell you, I KNOW I'm not eating as well as I should; which is why I put on 15 pounds in 4 months and it hasn't come off for the past 3!  So.  I realized I NEED to keep track of what I'm eating whether I'm trying to lose weight or not.

I also was reminded that what you eat is 90% of weight loss/gain is diet!  Think Biggest Loser!  Rulon was working out like an animal but when he was sneaking a bag of potato chips at night.... he wasn't losing the weight!!  It is so important to watch what you eat for you to achieve your weight loss/gain goals!

Active.com has A LOT of different calculators you really should go look at.  BMI, Body Fat, Caloric Needs, Ideal Weight... Knowledge is power and knowing where you are will help you know what changes you need to make to get to be where you need/want to be. 

Stuffed Shells

We have been going this route over lasagne lately.  We ALL love it.  I don't follow this recipe exactly.  But I'll post the original recipe and then try to note the changes I make.

Stuffed Shells
1 pkg jumbo pasta shells
2 cups large curd cottage cheese
2 cups ricotta cheese
12 oz mozzarella cheese, shredded
1/2 cup grated Parmesan cheese {best when it's fresh, not powdered}
2 eggs, lightly geaten
1 pinch garlic powder
1 tsp dried oregano
1 tsp dried parsley
1 jar spaghetti sauce {I like garden veggie.  plus I caramelize onions to put in AND add lots of extra veggies}
1/4 cup grated Parmesan cheese {for putting on top}

Cook shells according to package directions.  Place in cold water to stop cooking.  drain.

Mix together cheeses {save the 1/4 Parmesan for the top} eggs, garlic powder, parsley, and oregano.  Put mixture into a zip lock bag and snip the end of the bag.  Pipe cheese mixture into the shells.

Spread 1/3 of the spaghetti sauce in the bottom of a 15x10 inch pan.  Place shells open side up and close together in the pan.  Spread remaining sauce over top and sprinkle with remaining 1/4 cup Parmesan cheese.

Bake at 350 for 25-35 minutes or until bubbly.

Peanut Wraps

This has quite a bit of sugar and oils and probably sodium.  But the way I look at it is it's way better than if you ordered it at a restaurant!

Peanut Wraps
1/2 tsp garlic salt
1/2 tsp pepper
3 boneless skinless chicken breasts, cut into strips {we have also used pork tenderloin}
1 tbsp peanut oil
1 bag broccoli slaw
1 medium red onion sliced in THIN strips
1 tsp grated fresh ginger
Tortillas

Peanut Sauce
1/4 cup sugar
1/4 cup peanut butter {I like crunchy best}
3 tbsp soy sauce
5 tbsp water
3 tbs peanut oil
1-2 cloves crushed garlic

Season chicken strips with garlic salt and pepper.  In a large skillet cook chicken in hot oil on medium-high until cooked through.  Put aside & keep warm.  In same skillet add broccoli mix, onion, and ginger.  Cook until crisp but tender. Make peanut sauce while veggies cook.  In a small saucepan combine sauce ingredients, heat and stir until dissolved.  Serve by layering the veggies, chicken and sauce in a tortilla.  Wrap it.  Eat it.  Lick your place.  Suck on your fingers.  Mmmmm.

French Dip

1 pound of sliced deli roast beef
1 can French Onion Soup
1 can Beef Consume
1/2 cup water
Sliced Provolone cheese
French Rolls {buttered and broiled until golden brown}

Over medium heat, combine French Onion Soup, Beef Consume and water.  Add the roast beef.  Stir until heated through.  Add sliced Provolone to toasted French Rolls.  Top with Roast Beef.  Reserve liquid from the pot for dipping.

So super yummy!! 

Favorite Recipes

I haven't posted recipes for ages.  So I'll post a few of our favorites, sans photos, maybe I'll take some and add them the next time I whip some of this stuff up!  These recipes may not be super healthy and fit a diet intended for weight loss.  But we aren't trying to lose weight in this house, though we are trying to eat healthy, we're also trying to feed the 6 of us inexpensively as well.  So it's not w/o it's flaws.  They are however, delicious!  Hope you enjoy!

Here is our present Monthly Meal Plan, including Breakfasts {lunch is always leftovers}.  This will last longer than one month because every now and then we have to have a Leftover Night.  We have it broken down to two week sections, with a small grocery trip at the start of the second for fresh produce and other perishables!  Let me know which recipes you'd like me to post!

Quiche
Wydaho Nachos
Curry
Stuffed Shells
Artichoke Chicken Pasta
Baked Ziti
Hawaiian Haystacks
Peanut Wraps
Baked Halibut Steaks
Clam Chowder
Tortellini Soup
Stroganoff
French Dips
Taco Soup
Homemade Mac & Cheese
Homemade Alfredo
Fajitas
Reubens
Lasagne
Chicken Pot Pie
Egg Rolls
Fish Tacos
Chicken Noodle Soup
Linguine Carbonara
Saucy Stir Fried Pork
Creamy Tortellini Alfredo
Ravioli
Homemade Pizza
Beef Barley Soup

Breakfast
Mini Ham & Egg Cups
Pancakes
Oatmeal
Cream of Wheat
French Toast
German Pancakes
Pannu Kakua
Rice Pudding
Omelets
Bread Pudding
Huevos Rancheros
Waffles
Biscuits & Gravy

Bribing a Cop

Food Labels

I am HORRIBLE about reading food labels.  I'm trying to feed a family of 6 here people.  We don't have the biggest food budget either.  BUT... we don't buy a lot of processed foods.  I'm going to be more conscientious, however, about reading ALL the labels! 

Fartleks

Today I met with my girls at the track for a running workout that I put together!  I decided to go with some speed training via Fartleks.  It felt SO good to push myself hard like that.  It felt AMAZING to run outside {I'm tellin ya, this treadmill stuff is poopy}.  Though I jumped on the treadmill when I got home so I could log some miles.  I do have some races to train for afterall!  I feel so good right now!! 

Here's our workout from today:

Warm Up ~ 1 mile jog
easy stretch
Fartleks {repeated twice}
100m x 4 {jog, run, jog, run}
200m x 2 {jog, run}
400m x 2 {jog, run - sprinting the last 100m}
Bonus ~ Stairs x 10 {9 stairs for a total of 90... next time I think we'll do MORE}
Cool down ~ 400m
Really good stretch!!

I'm On My Way!

LOOK WHAT I GOT!!!  Friday I had a note from the UPS man that said he couldn't leave my package from NASM.  BUMMER!  But he came back TODAY!!!  I've got everything I need to get started.  And I CAN NOT WAIT!! 

SQUEEEEEEEE!!!!!!  I am so stinkin excited!

Race Training Challenge

So I've got a LITTLE conundrum.  I finally decided on what my new goal is: two races for the summer.  That's it.  CRAZY low number considering I ran 12 last year.  But I picked my favorite race of all time {Go HERE to read about me running it last year}, the Jackson Hole Half.  And I am positively GIDDY about running it again.  And the other is my mecca race {go HERE & HERE ; it was my first race since high school, my first 5K, my first full marathon.  And apparently I've got a lot of family who will be running different races this year!  It's dually sentimental too, this year is the 35th year since the break of the Teton Dam.  

Doesn't sound like much of a conundrum does it?!  Well the challenge comes in this fact.  The elevation of St. Robert Missouri is 831 feet above sea level.  The elevation of Rexburg Idaho is 4865 feet!  And the elevation for Jackson Hole?!  That would be 6237.  The air down here is THICK!  I have a hard time breathing when I run here {strange I know considering the oxygen content is so much higher}, it's hard to explain but it really feels like it's HARDER to take in this thicker air!  Now how will it affect me to transition from running HERE and racing THERE?!  Will I immediately get in to my groove and breathe easily or will I be acclimated to this air and struggle to get enough oxygen up there?

I've tried reading up on the subject and I've gotten conflicting messages.  Some say that after a couple days at the higher elevation it should be fine {I will be home for about a week before race #1}.  Some say it takes a month.  Some say it doesn't make a difference unless your running over 8000 feet.  There are the die hards that sleep in altitude tents for 6 weeks at home before traveling to the race.  Ginkgo Biloba regiments.  Breathing hypoxic gas mixtures while training at home.  The list is pretty endless and obviously I'm not at THAT level of competition.

My game plan?  Well.  Nothing really.  I'm going to train here.  When I get home I have some runs planned, one is a long one {11 miles on my 11 year anniversary... Remember LAST year?}.  But this year isn't about breaking any PRs.  I am ONLY running to ENJOY the run.  So if it's harder to breathe, I'll back off so that I can still ENJOY the run!  On the same note... if it's EASIER... well, maybe I'll blow the doors off!

These Shoes Were Made for Runnin

Poor Rose really hasn't been up for running lately.  She's still gone with me but she isn't very nice by the end!  So I decided to let her have her way and let her retire.  We logged A LOT of miles Rose & I.  About 600 of them.

Wasn't she just gorgeous back in her day? 

I was in denial for quite awhile that I needed new  shoes.  They really don't look THAT bad!  I didn't WANT new shoes!  But those Asics Kayano 16's were worn so badly on the bottom, the tread is all but gone in areas.  The inside is tearing.

But worst of all, I could feel it when I ran that the support was gone, my shins started hurting, the bones top of my feet killed & my arches were sore.  So even though they looked like they had miles and miles left in them.  I had to get new shoes!


So started my search a few months ago.  Not an easy thing in these parts; shopping is NOT a quick jaunt in to town.  You've got to drive 1 1/2 hours!  Don't get me wrong, I actually LOVE that about this place.  It poses scheduling conflicts that make actually GOING nearly impossible for us right now.   

So I looked online.  Hoping to find another Kayano; whether it was the 15, 16 or 17 I didn't really care!  I knew I loved that shoe!  But I was having a hard time convincing myself that I should spend that much money on a pair of shoes!  Especially when I'm not training for a marathon.  I wasn't willing to buy a DIFFERENT pair of shoes online though.  I will NEVER buy a pair of shoes that I don't try on!

We DID make the drive on one occasion but despite my best efforts, I could not find a pair of shoes that I liked enough to spend that amount of money on.  FRUSTRATING!

It comes down to this though.  I KNOW what I WANT in a running shoe.  I KNOW what kind of SUPPORT I need.  I KNOW how I want it to FEEL on my toes, around my ankle, under my arch.  I KNOW how IMPORTANT it is to have a GREAT running shoe.  I am NOT willing to compromise.  So if it means I have to pinch pennies a while longer in order to get a more expensive shoe, then so be it.  Or if I'm lucky and it's less money, lucky me!  But the FIT itself is more important than the dollar sign.   

I ended up at the PX 3 different times, trying on shoe after shoe after shoe!  And those first two times I came out empty handed.  DISAPPOINTING!  But yesterday. Yesterday I finally found her!  After trying on SO many pairs of shoes! They even had the Kayano 17s this time. In PINK!  But they didn't have my size!  So I tried on more shoes.  And then.  It happened.  I FINALLY found the pair that FIT exactly how I wanted them to fit! 

Meet Liberty.  My new running partner.  Isn't she a ROCK STAR?!  She is an Asics Nimbus 12 in Titanium/ Maui Blue/ Lightning.  {I'm pretty sure that the 12 is last years model, but I sure don't care about that sort of thing, just as a reference for those of you who might be looking for shoes.}

Normally I go for Stability shoes, for overpronation.  The Kayano is one of those shoes.  The Nimbus is a Cushion shoe.  I hesitated even trying it on but I was trying EVERYTHING!  She fit like a glove!

I did some research on the Nimbus 12.  Runner's World gave is the "Best Update" award in the May 2010 shoe guide.  Saying " There's cushioning and then there's swaddling your feet in soft foam and Gel, which is what the Nimbus does. The cushioning provides excellent impact protection, and the foam-lined interior is soft and squeezy in all the ways our testers wanted. They praised the shoe's fit and feel, and many also had good things to say about the shoe's offset lacing pattern. Recommended for runners with normal to high arches looking for a neutral-cushioned shoe with a bit of added stability."

The Nimbus weighs in at 10oz vs. the Kayano's 11oz; which Runner's World called a "hefty" shoe, recommended for bigger runners.  Not sure how much 1oz difference will make.  But I'd rather it be 1oz lighter than heavier!

The Nimbus 11 got the Runner's World "Editor's Choice" award.  Not sure what changed from the 11 to the 12.  But either way this shoe has a proven history that's good.  Customer reviews are high.  The Nimbus is a good running shoe, that I am sure of!

I'm excited.  I came home and gave Travis a big hug and said, "THANK YOU for my new running shoes".  He laughed and came up with all kinds of "Happy second week of EBOLC anniversary" er "Happy more than a month until your birthday day". No matter the occasion, made up or not, it definitely is a HAPPY DAY!  

So, if you'll excuse me.  Maui and I are going to go on our first run together!

One Word

I have a word.  I have a couple words actually.  Words that motivate and inspire me. 

S-T-R-O-N-G.

This became my word in December 2009.  That month we found out that Travis got in to the Army.  That month I started training for my first marathon. 

It helped me while Travis was gone for 5 months training.
when I had to step up and play role of Mom & Dad
when I laid in bed at night feeling so lonely, sobbing myself to sleep
when Angela & Wylie passed away 
when we had to move away from family

It helped me train to run 26.2 miles!
when my feet were covered in blisters
when my toenails turned black and fell off
when my toes would bleed and bleed, through my shoes, every run
when I had to get up SO EARLY for those long Saturday runs
when I had to run that beast of a hill {training and race day}

I have realized that I am SO much stronger than I EVER realized.  I can do harder things than I ever though I could do. 

I rely on Travis so much and I always looked at people who's husbands traveled for work and I would say, "I could NEVER do that", "I need Travis too much to have him gone for a week at a time", "I would fall apart".  Well.  I did that, in spades!  And I didn't fall apart.  He was gone for a long time; and he'll be gone for even longer!  And everything will be okay.  Because I am STRONG and I can do hard things!

I ran not one, but TWO marathons last summer!  I logged HUNDREDS of miles training up for them.  I ran 2 half marathons, and I lost count of how many 10K & 5Ks!  I ran my guts out last year.  And I have NEVER felt SO GOOD!  I felt like a MILLION BUCKS!  I felt SO STRONG!  I KNEW I was STRONG!  And it's only just begun!  I have some GREAT races planned this summer!  I may not run THAT much every year but I will always be a runner.


H-A-P-P-Y

It was August of 2005 when this became "my" word.  I was at one of my lowest points mentally.  I was struggling with postpartum depression.  Our dear friend, Jeb, was getting married to Ann.  We made the drive, with three very small children, to the Washington coast.  The wedding was one of the most beautiful I've been to but that's not where my word came to me. 

My dear husband was doing EVERYTHING he could to help me. 
He suggested I take a walk on the beach. 

It was a typical overcast Washington day with a gentle breeze. 
I ditched my shoes and at first just walked on the wet sand, just on the edge of the water. 
Something changed in me. 
I was so tired of the horrible thoughts and images in my head. 
I wanted to get far away from them! 
I started running. 
I ran and ran
until they all went away 
on my walk back I felt peace 
I felt HAPPY!  

That moment changed my life. 
I am still running 
I am still happy
And I love it that way!

Do YOU have a "word"?  What is it?        

Run up the Corporate Ladder

Oh Happy Day!

The application process is complete. 

Everything has been approved.

Books & Supplies are on their way.

They should be here in 1 WEEK!

In less than 180 days I will be certified by The National Academy of Sports Medicine as a Personal Trainer!

What's not to be excited about?!

Dirty Thirty

30.  I haven't ever really liked that number.  I like numbers in the 20's.  2, 20 & 22 are my favorite numbers.  I like BEING in my 20's.  I like WEIGHING in the 120's.  Both are slipping away between my fingers and it makes me anxious.

I turn 30 in 39 days.  I never though turning 30 would bother me.  I hated being a teen and wanted to grow up so bad.  But now that it's here it feels like a big dark rain cloud rather than the beginning of a new and exciting part of life.

I am not going to complain &/or dwell on scale numbers.  You all KNOW I hate the number on a scale.  But I will admit that I sure love being in the LOW 120's.  I've slipped back up in to the low 130's and I have been STUCK there for months!  I am haunted by thoughts that with my new "AGE" it will only be harder for me to lose weight. 

SO.  I had to get that CRAP out of the way to make way for bigger and better things!  We are going to do something great for my 30th.  VOTE on what you think I should do on the sidebar or suggest more!  We've tossed around some fun ideas {could possibly combine}:

* A steamboat cruise on the Mississippi River
* Skydive
* Zipline above the Ozarks
* Tim McGraw Concert
* Dinner at the Melting Pot {fondue restaurant}
* Dinner at Benihana {OUR restaurant for special occasions}

Pretty fun right?!  If I'm going to be turning 30.  I might as well make it something to be happy about!


Now for fitness in my 30's.  Things are going to be different.  But this is what I've learned:

{from Runners World complete runner's guide}
* The average marathoner is 38.  Fast-twitch muscle fibers {used for sprinting} are in the decline, slow-twitch fibers are still strong making it easier to go for distance rather than speed. 
* On average those people in their 30's need 120 fewer calories per day {based on age 35 vs age 25}
* What really causes a slower metabolism is less lean body mass {caused by lack of strength training & less activity}.
* STRENGTH TRAINING!!!  Prevents sprains and strains by building up connective tissues around joints.  Resistance training also increases your running economy {you need less oxygen to attain a certain speed}  
* DO NOT SKIP MEALS. 

Some I already knew but these are things that are specific to runner's in their 30's. 

So is turning 30 going to be all that bad?  Nah.  We'll make the event itself something worth remembering.  I might even like being Sexy Thirty Fine & Flirty!

Healthy Foods

My favorite tip is shopping along the perimeter of the grocery store.  That's where the freshest best foods are.  Something great to think about while shopping!

Non-Runners

Yesterday we went to a BBQ with friends.  One of them had just ran a marathon that morning!  I was SO JEALOUS!!!  Actually, when we first moved here I considered training up for it... until I realized it was on a Sunday.  BUMMER cause it would have been SO AWESOME!!  The finisher's medals were SWEET!!  I was TOTALLY living vicariously through him as he talked about it!  Obviously I'm not done running marathons!

But there was a certain someone present that I wanted to punch in the face.  He's in the Army.  He's fit.  He hates running.  He made no bones about it and was sure to tell the runners in the group how stupid they are for loving it and subjecting themselves to running TWENTY SIX point TWO miles {I was the only other one in attendance who had ran a marathon before}.

Now don't get me wrong, not everyone loves running and that is PERFECTLY fine with me.  I don't think any less of a person because they don't run.  But oh boy does it make my blood boil when people put others down because they DO!!!  Are you serious?!  You're really saying someone is STUPID because they love to RUN?!  Since WHEN is running STUPID?  And running 26.2 miles is something to be proud of, NOT something to mock someone about!

It convinced me that the dude doing the mocking was definitely more brawn than brain!  And proud that I'm in the marathon finisher crowd!  Excited to go running today!  Excited for my next marathon {next year maybe?}.  Excited for my next race {in JUNE}!  Excited to be a RUNNER!!!

PLANK

I  LOVE the Plank.  I hate it to but I LOVE it!  Here Bob shows you EXACTLY how to do the Plank with a few variations.

Privacy

I've decided to make this blog private.  I'll probably go more into details as to why AFTER the switch but suffice it to say that I want & need more control over who has access to me and my family.  I WANT to keep the blog going.  It helps me and I HOPE that it helps you too.  So start sending me your email addresses and I'll send you an invite.  You've got a week peeps!  Much ♥ ~Les 

ultramarathon

Health Footprint

Have you heard the phrase "Health Footprint" yet? I decided to look into it and I thought it was pretty awesome! The larger your number, or "footprint", the better! Go HERE to take a quick little quiz and see what YOUR footprint is!  It's really interesting to have different aspects of your health brought to your attention.  There's so many facets to heath and we need to be aware of all of them and always be making better choices!

Impatient!

I am getting SO impatient!!  I need to take a chill pill Ü!  I submitted my stuff for the personal trainer certification financial aid and it is taking FOREVER to get approved!  I was told 2 weeks {it's been over two weeks} and it's KILLING me to wait!  Because even after it's approved I still have to put in for the program and it can take up to 10 days to get that sorted out and supplies shipped. 

Okay.  Deep Breath.  It's really not THAT long to wait!  But I want to get going on it while I've got the drive and the time to do so!  AAAHHHH!!  Oh wait, I'm supposed to be taking deep breaths and practicing patience!!  {Sigh} 

Portions

I LOVE Bob.  Not as much as I love my man in camo {obviously} but this guy has GOT it!  Here's a little tip from my friend Bob on portions {proteins, carbs & veggies}.

Races

Today I started cutting up all my race shirts.  I am making a quilt out of them!  I want it to be BIG so I think I need some more shirts. Which means MORE RACES!!!  WAHOO!  You all know how I LOVE to race!  Well I have my eyes on TWO specific races.  And can I just tell you... I AM SO EXCITED!!!  I've ran them both before and I am really excited to run them again!

The first is going to be a family affair.  My husband's family is all participating in various races and relays.  I am going to walk the 5K with his Gramma!  I'm hoping to get someone to be there so my kids can run the Fun Run.  Still working out the kinks but this one is going to be REALLY meaningful!!

The second is a half marathon and it's GORGEOUS!!!  Seriously.  Last year was the first time I ran this race and the minute I realized that I was going to be in the part of the country during the race this year, it was a done deal!  I ALMOST broke the 2 hour mark last year.  Not sure I can get back up to speed this year but I would love Love LOVE to break that barrier!

So now I've got to plan out my training schedule.  I am really going to switch things up; Saturdays are going to be family days rather than long training days.  I am so excited I want to jump up and down and scream!!!        

Confession

Last week was a total wash.  I mean complete. and. total. wash!  I didn't work out even one day!  Well, unless you count Friday and Saturday walking all over a theme park and back again!  My feet are KILLING me today and don't get me STARTED on my calves {HILL is officially a 4-letter word in my book}.

But ANYWAY.  Weeks end up like this sometimes.  I have reasons {ahem.... EXCUSES} that it ended up this way.  The good thing is, I'm not going to have another week like it!  THIS week is going to be GREAT!  The weather is looking POOPY so it looks like a treadmill week.  K-Lo's baby is out of the hospital so hopefully that means we'll get to have our Army Wives workout.  My freighbor isn't teaching preschool this week so we'll be on the treadmills.  Everything is set for a great week of caloric burn!

And on THAT note.  That's ANOTHER thing that's going to change.  We've indulged a little more than normal lately and I feel ICKY!  Seriously.  I feel heavy, greasy, frumpy and crappy.  Enough of the sweets and unnecessary snacking.  I'm going to EAT the good breakfasts I make for the kids.  That alone will help me throughout the day.  I'm going to drink more WATER {even if it is far from the perfect water of the valley}.  I'm going to take my vitamins. 

Simply put, I'm going to make better choices this week and I KNOW it will result in me feeling A LOT better next week than I do at this moment!  And I'm very much looking forward to it.  

H2O Baby

Everyone knows that water is important.  Everyone knows that our bodies are a huge percentage of water.  Everyone knows that drinking enough water is imperative when doing physically demanding activities.  We SHOULD also know that we need to drink water when we're NOT!  But do we REALLY know why it's so important to be getting that 8x8 a day?! THIS website had a lot of useful information on the subject! 

75% of our bodies are made up of water.  SEVENTY. FIVE. PERCENT!  That's HUGE!  Every single part of our bodies are made up of cells and those cells are made up of things like carbs, salt, fat, protein... and WATER!  Water basically lubricates everything for us.  It ensures that our body is able to function properly and that nutrients &/or elements are able to be exchanges via cells through electro-osmosis.  If we don't have enough water, cells will dry up and die.  And things can't work properly that way.  One thing that I knew but didn't really internalize was that when someone is admitted into the hospital, one of the very first things they do is rehydrate via intravenous saline solution.  That should make it pretty clear how important it is that we have enough fluids!

 

This is right from the horses mouth: Hydration helps the body naturally replenish its supply of the neurotransmitter serotonin!  WOW!  That means that drinking enough water helps with DEPRESSION!

Drinking enough water can relieve joint pain. 

It helps prevent clogging of arteries.  

Also a big part of the bodies production of melatonin... which means you'll get better SLEEP!

Increases ENERGY!

Helps skin be smooth and soft instead of dry and cracking!

Helps eliminate toxins and body waste!

It is HUGE for weight loss.

I love water.  I have my cute pink water bottle that I keep filled with iced lemon water.  And I drink A LOT of water!  I try {and usually do at least once} empty it every workout!  That leaves me 2 more to drink throughout the rest of the day.  We DON'T buy soda.  We hardly EVER even drink the stuff.  Water.  Water is the drink of choice for our entire household!  Even my 5 year old will take a drink of juice or soda and say, "Mom.  I wanted water."  It's so important that we drink enough water and it's so important that we teach our kids {if even by example} to LOVE water.  Nothing can quench your thirst like water can.  So go buy yourself a cool {or cute} water bottle and start fillin er up!!       

Running in the RAIN!

 Today was a big day!  Two of my kids ran a race with me.  Not so new; they've ran a few races now.  But this was the farthest we've let them run.  Prior to this we've only let them run up to 1 mile.  This was a 4 miler.  They were so stinking excited!  For WEEKS!!

And would you know it?  They did AWESOME!  We crossed the finish line in just over 46 minutes.  They learned so much about racing and running.  They have good technique for an 800m or 1600m but this was their first real distance run.  We talked about breathing.  Pacing yourself.  About keeping your upper body relaxed.  How to run hills {because I am YET to see a stretch of road here that is flat}.  Hydration.  Encouraging other racers.  It was so fun to run with them and see them do so well!  I am so proud of them.  They did better than I imagined and I am thrilled for them to experience running and racing for the rest of their lives... I hope! 

Cross Fit

Today I tried something new!  We had our regular Army Wives Workout Group but a different friend led us in a Cross Fit workout.  Short.  Intense.  Awesome!

SO {I hope I get this right, someone help me out if I'm wrong... I am COMPLETELY new to this cross fit deal} the theory is to do the exercises quickly to add cardio to the workouts.  Typically they are done at a gym where you can use higher weights and equipment.  So we improvised today, sort of a beginner workout!

Here's what we did today, courtesy of HB:

3 rounds of
10 squats {w/o weights, LOW squat}
10 pushups
10 sit ups {full range}
10 thrusters {squat with a press above head when standing}
10 dumbbell 1 arm situps {hold weight in one hand above head in sit up position, sit up with arm pointing to ceiling}

The goal is to hit all three rounds with as little/no rest as possible.  Moving through as quickly as you can still maintaining good form. 

Try it out.  Tell me what you think.

My Wish List

There's ALWAYS something that I have on my wish list, especially as far as exercise is concerned!  I don't always GET those things on my wish list but I thought I'd share what I've got in my cross hairs at the moment!

At the very top of my list.  Asics Kayano 17 in Magenta!  I have love Love LOVED my Kayano 16's.  They were PERFECT.  I got a lot of love and miles out of those babies and I hate to have to get a new pair but I NEED to.  I've put it off for a LONG time and I can tell that it's only going to get worse if I continue to do so.  I've been shoe shopping.  Tried on other shoes and they just don't fit right.  They don't FEEL right.  I have never considered myself all that "brand loyal" but in this case... I think I am completely sold on the Asics Kayano.  And they're PINK!!!  Hopefully I will soon be sporting these beauties VERY soon!

I have only recently been introduced to the BOB.  Oh my goodness am I in love?!  The BOB Strides Duallie Fitness Stroller is the one I am REALLY drooling over.  I have a feeling this will be on my wish list for quite a long time but if I were to win the lottery... I would more than happily push my baby {okay, he's 2 1/2 so not much of a baby anymore} anywhere and everywhere.  I don't have a jogger stroller, never have.  I want one SO BAD though Ü.  And THIS... I think this one is PERFECT!

And for something that I JUST crossed off my wish list.  Zumba.  I am new to Zumba.  I haven't had the chance to go to class yet.  But I want to SO bad.  And since things aren't coming together as quickly as I'd like for me to go to the gym for classes, I thought I'd just see about the DVD's instead.  I SCORED these online for a great deal!  I'll have to give you a FULL report of how I like them {it's good} some other time but I am excited!  A great workout AND a good time.  THAT is my favorite!

What's on YOUR wish list?!!

Circuits

Today we had the most girls get together for our Army Wives exercise group! I didn't put this group together, I'm not in charge, but I love to see it grow and make new friends in the process! It's SO FUN! I'm telling you. Working out with friends is HUGE for me. I don't have to fight those horrible negative thoughts about not wanting to work out! It's something I REALLY look forward to every Wednesday and Friday!

New to the group, we're going to go walk a 2.5 mile trail every Monday! I am REALLY looking forward to this. I ran the trail yesterday with my man in camo for date night! It is gorgeous!! It's going to be extra tough pushing strollers up those hills but I am REALLY looking forward to it!

Here's our workout from today:

strength:
1 min pushups
1 min squats
repeat

cardio:
30 sec jumping jacks
30 sec football sprints {running in place with legs shoulder width}
repeat 2 more times

abs:
1 min bicycle crunches
1 min crunches

strength:
10 {per leg} walking lunges
10 {per leg} sumo squats {squat with legs shoulder width and then raise one leg up}
repeat

cardio:
45 sec mountain climbers
45 sec jump rope {w/ or w/o a rope}
repeat

abs:
1 min flutter kicks
1 min reverse crunch

strength:
1 min push ups
1 min push ups w/ hands facing toward each other {for triceps}

cardio
1 min high/lo punches left arm
1 min high/lo punches right arm
1 min squat with cross punches

abs:
2 min plank slaps

bonus:
1 minute high knees
1 minute butt kicks

Workout from K-Lo

Here's another kick butt workout from my friend K-Lo! Meeting up with her again tomorrow, pretty sure I'm in for another butt kickin!

*3 miles @ 10:20 pace 1% incline

Core 2 minutes each 20-25 second work w/ 5-10 second recovery
*crunch machine
*oblique twist machine
*plank
*ball twists
*crunches on ball

Weights
*side lunges w/ 10lbs. dumbbells
10 left leg
*squat w/ shoulder press 10lbs. dumbbells
10 times
*side lunges w/ 10lbs. dumbbells
10 right leg
*squat w/ shoulder press 10lbs. dumbbells
10 times
Repeat 3x

*Lateral shoulder raise 10lbs. dumbbells
(sitting on the bench leaning forwards)
*chest press w/ 15 lbs. dumbbells
Super Set 4x10

*Tricep kick back 10 lbs.
*Lawn mower 20 lbs.
Super Set 3x10 (each side)
*bicep curls 10 lbs. dumbells
3x10

Pickle

I got myself in a bit of a pickle. A pickle that I don't necessarily mind being in but a pickle nonetheless. I have a 9 year old daughter who LOVES dogs. She is practically obsessed with them. She wants one. B. A. D. Our entire family does if I'm honest but we have some MAJOR hurdles in the way {I'll get to those in a second}. The pickle: I made a deal with my daughter {spur of the moment, not really knowing how it came up or happened} that if she would show us that she was responsible enough and do EXTRA that she could EARN a puppy. HOLD THE PHONE!! Remember those hurdles?!! Not sure how this is all going to work out.

Here are the hurdles:
* We have a very mobile life and are unsure of the places we move to. Are pets allowed? Is there a yard? If so is it fenced? All this encompassed is the biggest hurdle.
* I have to be okay with it being an indoor dog primarily. Which means the sole responsibility for the dog will fall on my shoulders.
* Training classes and constant exercise is not an option. Commitment has to be 100%.

Why we all want it so bad:
* Dogs have been a constant part of both of our lives growing up. So many of our memories have our pets in them and we want that for our kids.
* The responsibility that comes with a pet is priceless.
* I would love to have a running partner.
* I would love the company when the man in camo is gone and the kids are in bed.
* If it is the thing that motivates my daughter to do her chores without argument and is the thing that drives her... but even more than that, if it makes her as happy as I'm positive that it will, it's worth it for that alone.

So far she is doing pretty good. She hasn't gone too far above and beyond what is already required of her but she is doing what is required {all of her chores, her homework, plus anything asked of her...} with a good attitude. When she starts doing things without being asked, she'll be in business! Though even then it will take quite some time to earn a puppy!

I need suggestions people. I mean it. What dogs are:
* smaller {not the tiny yappy things} {oh how I would love a great dane or a bloodhound... maybe someday}
* good runners
* good family dogs {affectionate, great with LITTLE kids...}
* don't shed much
* somewhat protective {the man in camo WILL be deployed at some point}
* CUTE

Have I left anything out?

Movin On Up

Sorry I haven't posted in awhile. No internet. BOO! But I have some AWESOME news!! I, Leslie Mae, am going to be a CERTIFIED PERSONAL TRAINER! Yep. I got it all in the works and soon I will be studying like crazy and purging all the info HERE!!! It's been a long time coming but I am definitely going to do it!

So here's the plan. I get certified as a personal trainer. Hopefully at the same time but if not, pretty nearly right after, I will work on getting certified/licensed as a consultant dietitian. That way I can work for myself, contracting to health care facilities and gyms to help others achieve their weight loss &/or overall health goals. Or simply work on my own! It's been "The Plan" for awhile now, and it feels amazing to get the gears moving on it!

So. Here's what is so super cool for YOU guys! You'll get to hear about all the cool stuff I learn!! AND once I get both certifications I will be able to help YOU more on a personal level!!!! AAAHHHH! I am so excited I want to squeal like a little girl!!!!!

Personal Trainer

My plan for some time has been to finish my degree and become a dietitian. Along with that I want to be a personal trainer. Pretty awesome combo if you ask me! Well an opportunity may have come up for me to become certified as a personal trainer and in group exercise. I think I better jump at it and go for it! What do you think?

ice cream truck

I think I'd chase after an ice cream truck today!  Ü  It's a BEAUTIFUL sunny day!  My 2 year old and I spent it at the park.  I'm on the hunt for a jogger stroller so we can enjoy these gorgeous days even more!

Circuits

SO excited!!  K-Lo {super hero nickname for the oh so hot Army wife who is now my very own "personal" trainer} said that I could post our workouts on here to share with ya'll!! SO you BETTER use them!!!  If you aren't sure what something is, let me know and I'll fill you in.  This is our workout from Wednesday.  I'll get Friday's and post it soon too!  Grab a friend and do these together!!  It will help you push yourself harder Ü

reverse lunge with a kick (15 ea. leg)

push-ups (10)

mountain climbers (10)

recover  45 seconds

jumping squats (30)

bicycle(20)

recover 45 seconds

log jumps (20)

high knees (20)

pike push-ups (10)

recover 45 seconds

duck-under squats w/punch (20)

plank (1 min)

down hill skiing (3 sets)

squat jump foreword and than 10 squats

recover 45 seconds

sumo squats (20)

tri-dips (15)

wall sit (1 minute)

recover 1 minute

repeat all of the above one more time!

bonus! 50 (fast) squats & 20 burpees

Core

ab roller

ball between feet twist

plank

super girl plank

plank high 5's

crunch

butt lifts

we did each for 2 minutes with 20 seconds work followed by 10 seconds recovery.

My Schedule

I don't have much of a routine at the moment.  I'm not training for a race {such a strange concept to me}, I'm just working on overall health.  So my current goal is to work out 5 days a week.  This is what a week in the life of Leslie looks like:

Sunday:  Rest.  I never work out on Sunday.

Monday: Yoga.  Preference is 1 hour+ but sometimes I'm in a pinch and only get in 30 minutes.  I get my yoga routines from three places. #1: Jillian Michaels Yoga Meltdown.  Two 30 minute workouts.  I like to do them back to back.  #2. P90X Yoga X.  90 minutes of pure HELL yoga awesomeness!  #3. www.yogajournal.com.  Customizable. Variety.  Genious!

Tuesday: Run.  3 miles minimum.  30 minutes minimum.

Wednesday: Army Wives Workout.  Not sure this group really has a NAME yet.  I better come up with something AWESOME!  Workouts vary.  Circuit training mostly.

Thursday: Same as Tuesday

Friday: Same as Wednesday

Saturday: Wild Card.  Could be yoga.  Could be hiking.  Most likely something outdoors with the family though.  May be nothing at all too.

So.  There you have it.  My "routine" for the next little while.  I'm hoping to get to some classes at the gym.  I'd also like to get my bike tuned up and get riding.  And swimming.  Definitely want to get in to swimming.  That's what's awesome about the journey though!  Trying new things!  It's just about being active and enjoying the process!

What routine are YOU sticking to?

Sound Mind Sound Body

AHH!!  After yesterday's FIRST post I thought this was TOO PERFECT!  Sorry to post yet another video but THIS is what running {working out in general actually} does people!  All that stress, fear, self doubt, exhaustion {seems like an oxymoron but it isn't}... they're replaced by victories, pride, relief, happiness, energy, confidence... I LOVE IT!!!!

National Eating Disorder Awareness Week

This week is National Eating Disorder Awareness Week.  This is something that I'm really passionate about.  And it's something that, I think, we all need to be more educated about.  The past two years I have had my sister-in-law write up a post to that end for me.  You can read them here: 2009  and 2010.  Please take the time to read them; Jen knows her stuff.  This year I thought I'd just post a few videos that I feel are very well done.    

Mind Games

There are a lot of days that I wake up and I DON'T want to work out.   The excuses start rolling in.  My mind starts going through all the things I need to get done that day.  Or maybe I ate breakfast and I hate working out on a full stomach so I put it off... but when I put it off it gets even harder to get in a good workout.  Maybe I'm sick and I'm convinced that I can't run with a runny nose {so not true}.  Or my muscles are sore and I think I need to have a recovery day.  I'm telling you... this is only the beginning of the excuse train!

I think that the excuses are even more dominant when I haven't worked out for awhile.  When I'm trying to establish the habit all over again {like right now}.  Once it's a habit, it's SO MUCH EASIER to push those thoughts aside and say, "Shut Up.  I'm Doin It!".  And then those thoughts GO AWAY!  That's when the fun begins!  That's when I get SO EXCITED to work out every day!  That's when I get amped to break a REAL sweat!  I'm not going to lie and say those thoughts are gone for good, because even then I'll struggle occasionally.  But that's when your body is screaming so loud for your workout that it drowns out your whining mind!

Right now I feel like I'm starting from square one.  I haven't completely lost all I gained the last two years.  But I haven't been going in the right direction.  I am a MARATHONER for crying out loud!  I have won races and ran farther than most people will ever dream of.  I accomplished more than I thought possible.  And I did it one day at a time.  One workout at a time.

Our bodies are not weak.  I have learned that you can push yourself so much harder than you imagined and your body will step up to the challenge!  My man in camo put his body through SO MUCH more than he thought possible during BCT & OCS and guess what, his body rose to the challenge!  It does not mean that our minds won't whine and complain and beg for the "pain" to stop... but it does mean that we are STRONGER and that we can OVERCOME our challenges and we can SUCCEED.

I've missed that.  I've missed my body screaming for me to Get Off My Butt.  I've missed that giddy feeling in my bones and in my veins that makes me just want to grab my Asics and start running just to see how far I can go or how fast.  I've missed race day morning and standing at the start line with so much pent up energy waiting to hit the pavement.  I've missed that good sore feeling at night when you know you've worked hard.

We all have excuses that keep holding us back.  We all have our reasons that we can't...WON'T!  And that's why each person has to make the decision themselves.  We all have to put our feet down and push those excuses aside.  Enough of the mind games.  It's time to show ourselves who's in charge!

I don't know about you.  But I'm going to go RUN!