November 25, 2015

This morning I worked out in the fitness room, which is a circuit of machines.  I worked out everything from legs, arms and stomach.  In between each machine, I used the aerobic steps.  As a cool down, I walked at a 3.7 pace for 10 minutes.

November 24, 2015

10 air squats
20 sit ups
300 m run

4 rounds

November 23, 2015

10 KB Snatch (20 lb)
30 sit ups
50 jump rope

4 rounds

September 8, 2015

Today I ended up being by myself since none of my friends showed up.  It must have been the long weekend that did it to them! ;)  Regardless, I stayed outside and ran/walked 3 miles.

Pre-workout snack - fruit leather
Breakfast - Choco. Premier Protein shake
snack -
lunch -
snack -
dinner -
WATER -

August 24, 2015

While the weather is still nice and not too cold yet, some friends and I have decided to run/walk in the mornings instead of hitting the gym just yet.  We went around the high school track and were just shy of 3 miles.  Not a bad way to start off the day!

Fun Run 10K

I know I have mentioned it before, but I like to change up my workouts.  During the winter months I am trapped inside the building because it gets too cold and miserable to be outside.  While the weather is nice though, I like to take advantage and be outside!
During the summer months I choose to walk in the morning with friends and then run after that.  I spent most of my summer doing just that, knowing that I wanted to compete in a 10K Fun Run on July 24th.
I have ran countless 10Ks.  Those seem to be my comfort level.  A 5K seems too short for a race (for me) and a marathon makes my body ache, yes I have completed 2 full marathons!
Last year, I completed the race in 53:23 and took 3rd in my age division.  This year, I wanted to place again.  I trained, knowing that my goal was to place.  I ended up finishing the race in 51:52, almost a minute faster than last year!  (My app said my time was 52:05)  My average pace was 8:38/mile and I burned a total of 596 calories.  I took 1st in my age division, but 23rd overall.  The 23rd part sucks, but I am stoked about 1st place.  Totally not what I was expecting!!

Kannarraville Falls

YEAH!  We did it!  We hiked Kannarraville Falls again this summer.  This has turned into a yearly family tradition now; one that all my kids enjoy.
I clocked our hike on my app "Map My Run" and it said it ended up being 7.88 miles long.  Last year when I clocked it, it was a little more than 8 miles.  I think the variation was that we parked in the main parking lot instead of down the road a few blocks at the city hall, where parking is free.

Here is my husband and I during the hike.  Check out those rocks!!  Aren't they incredibly beautiful?  I love this hike because it covers trails, roads, streams to wade through, ladders to climb, and shade throughout.  It is also perfect for people of all ages!  My 3 year old niece was with us, and she was a trooper!

June 16, 2015

I haven't been recording my workouts lately, but it is summer, which means I have been OUTSIDE moving since school let out!  Yahoo!!

Monday - Friday I walk 3 miles with friends in the morning.  This is considered my warm up before going home and running a little.  For the past few weeks, when not busy with camping or other away activities, I have come home and run around the subdivision which is a total of 1.5 miles.  This week I have added another couple of blocks to the mix, making it a 2 miles run.

I am signed up for the 24th of July Fun Run (10K), so slowly I am adding more miles to the run so I will be prepared.  Today my mile pace was 8:55, which sadly makes me happy even though it isn't terribly fast.

May 5, 2015

5 pull ups
10 air squats
15 weighted sit ups (10 lb dumbbell)
200m run

4 rounds

Pre-workout Snack - 1/2 granola bar
Breakfast - strawberry Greek yogurt
Snack -
Lunch - 
Snack -  
Dinner - 

Water - 7 c.

May 4, 2015

25 sit ups
10 bench press (45 lb)
25 sit ups
100 jump rope

3 rounds

The last 2 weeks have been a bit of a blur.  Late nights, bad eating, stress from work and home, etc.  It must be the end of the school year!!  3 more weeks to go...I hope to finish stronger than these last 2 weeks have been!!

Pre-workout Snack - granola bar
Breakfast - blueberry Greek yogurt
Snack - handful of Nilla Wafers
Lunch - flatbread pb&j with break off of chocolate chip cookie my principal gave everyone for teacher appreciation
Dinner - 1 soft taco (tortilla, meat, lettuce, cheese salsa) and strawberry/spinach salad with feta cheese and poppyseed dressing

Water - 8 c.

April 15, 2015

15 KB Swings (30 lbs)
30 sit ups
200m run

3 rounds

*I have also gone on my 2.5 mile walk for the last 2 nights.  Yesterday was a rest day at the gym for me...late night to bed the night before!

Pre-workout Snack - 1/2 granola bar
Breakfast - toasted flat bread with cinnamon&sugar flavored cream cheese
Snack - fruit snacks
Lunch - 1 flatbread pb&j with bag of BBQ Jimmy John chips, 1 foil wrapped choco egg
Snack -  trail mix granola bar, Dole mixed fruit puree
Dinner - hamburger corn casserole*

Water - 6 c.

Hamburger Corn Casserole

1 ½ - 2 lbs. hamburger
1 onion (cook with hamburger and drain)
1 can cream of mushroom
1 can cream of chicken
1 c. sour cream
1 can corn drained
½ bag medium width noodle 
½ tsp. salt
¼ tsp. pepper


Drizzle with ½ stick of butter.  Sprinkle with paprika or salad supreme.  Top with bread crumbs and bake @ 350 for 40 minutes.

*Tonight I substituted hamburger for ground turkey.  Also, since my family is fairly picky, I use 2 cans of cream of chicken soup and no cream of mushroom.  For the onion, I sprinkle in a little minced onion for flavor, but don't add a whole onion like the recipe suggests.  Try what works best for your liking.

April 13, 2015

10 bench press (45 lb)
30 sit ups
100 jump ropes
3 rounds

then...10 more sit ups to make an even 100 and 100 crunches

Pre-workout Snack - trail mix granola bar
Breakfast - toasted flat bread with cinnamon&sugar flavored cream cheese
Snack - 
Lunch - 
Dinner - 
Snack -  
Water - 3 c.

April 9, 2015

 2.5 miles walk

Breakfast - toasted flat bread with cinnamon&sugar flavored cream cheese
Snack - handful of Nilla Wafers
Lunch - popcorn chicken with sweet potato fries and some peach slices (school lunch)
Dinner - (1) steak fajita with refried beans
Snack -  handful of coconut cashews
Water - 6 c.

April 8, 2015

10 pull ups
30 sit ups
10 burpees
300 m run

3 rounds

April 7, 2015

I've been a bit of a slacker lately, in both the food and exercise side of things.  All my workout buddies have dropped off and it has been a true test to me.  Last week I decided that there are only 7 weeks left of school so I had better make the most of it, with or without anyone by my side!  We will see...starting off this morning just about killed me.  I hate how long it takes to build up to a point and how quickly you can lose it!  Oh well!  The point is, I went by my self this morning and didn't die!  I can do this!!

10 air squats
20 KB Snatch (10 each side) 20 lb
30 sit ups
40 DU/120 JR

3 rounds

Pre-Workout:  granola bar
Breakfast - bagel
Snack - 2 breakfast biscuits
Lunch - 2 hamburger steaks with onion and brown gravy
Snack -  Del Monte fruit Burst fruit puree (peach & mango), 1 c. fresh strawberries and pineapple, 
healthy PB & Choco "shake"
Dinner - 
Water - 6 c.

March 30, 2015

10 bench press
30 sit ups
10 squats
300 m run

3 rounds

Pre-Workout:  granola bar
Breakfast - 2 slices banana bread
Snack - handful of mini golden Oreos
Lunch - flatbread pb&j with 3/4 c. Acai & Blueberry Dark Chocolate
Snack - Chia Squeeze
Dinner - 
Water - 5 c.

March 25, 2015

10 bench press
30 sit ups
10 HR push ups
300 m run

3 rounds

Pre-Workout:  granola bar
Breakfast - flatbread pb&j
Snack - 
Lunch - leftovers...baked penne
Snack - 
Dinner - 
Water - 3 c.

March 24, 2015

Yesterday and today I worked out after school...in the evening...with my family.  The weather has been nice lately, and with the added light in the evenings, we have been going for a walk/jog.  Monday was about 2 miles+ and today was about 1 1/2 miles.


Breakfast - (3 small slices) zucchini bread
Snack - Fiber One pumpkin bar
Lunch - flatbread pb&j
Snack - handful of fish crackers...when I got home...chips and salsa mixed with ranch
Dinner - spoon full of baked penne
Water - 8c.

March 18, 2015

25 squats
25 sit ups
10 HR push ups
5 burpees

3 rounds

Pre-Workout:  1 pkg fruit snacks
Breakfast - 1 choco muffin
Snack - 
Lunch - 
Snack - 
Dinner - 
Water - 3 c.

March 17, 2015

Rest Day

Breakfast - 2 medium pancakes with PB and syrup
Snack - 1 pkg. fruit snacks
Lunch - flat bread pb&j and strawberry fruit puree
Dinner - Marv's with the in-laws:  Jr. cheeseburger, handful of fries and onion rings with fry sauce and a few licks of my daughter's ice cream cone.
Water - 7 c.

March 16, 2015

20 KB Snatch (20 lb)
30 sit ups
10 pull ups
100 jump ropes

3 rounds

Last week was our spring break.  I actually did this work out plus a little running at the end on Monday.  On Tuesday, I took the kids swimming and hiking ALL day!!  For the rest of the week, well let's just say I enjoyed my break!  It was nice to sleep in a little, play and just enjoy some time off from work to spend with the family.  With that being said, I am excited to get back to a routine again, at least for 10 more weeks, but who's counting!?!

Pre-Workout:  granola bar
Breakfast - 1 packet apple cinnamon oatmeal, made with water
Snack - 1 pkg fruit snacks
Lunch - flatbread pb&j and grapefruit
Snack - PB & Choco shake*
Dinner - 1/2 BLT and 1/2 Ulimate - (Ultimate - grilled cheese with 11/2 slice of bacon, ham and avocado)
Snack - Handful of chips with salsa or avocado slices
Water - 6 c.

*PB & Choco "shake"
THE BEST SHAKE FOR ONLY 135 CALORIES!

Put the following in a blender and mix up.  Enjoy!
1 c. almond vanilla milk (I add another splash too)
1 tsp. cocoa powder
3 Tbsp. PB2 powder
Crushed ice (maybe 1/4 c.)

March 5, 2015

This morning I got up, got dressed and headed over to the gym as usual, perhaps with a little less rest and enthusiasm.  You see, if you haven't noticed the cycle by now, whenever I start, this happens to me!  At least I was up and moving.  When I reached the gym, nobody else showed up, which is sometimes fine and I find the strength from within, but today...nothing, nada, zilch!  I was just deciding to just turn to running for the day when my husband and 2 co-workers found me and began a conversation.  In other words...my work out this morning was running all right...my mouth!

Pre-Workout:  granola bar
Breakfast - choco protein shake
Lunch - pb&j on flat bread
Snack - small cinnamon roll from the school and when I got home, a salad with Olive Garden salad dressing 2 Hershey miniature milk chocolate bars (equiv. 2 squares off a regular bar)
Dinner - 5 cheese sticks with marinara for dipping sauce and 1 jalapeno popper
Water - 7c.

March 4, 2015

10 bench press (45 lb)
20 lunges
300 m run

3 rounds

THEN...
10 dips
10 HR push ups
20 mountain climbers
100 sit ups
200 crunches

Pre-Workout:  granola bar
Breakfast - flatbread toast with strawberry cream cheese
Snack - 
Lunch - 
Snack - 
Dinner - 
Water - 

March 3, 2015

walking and running for 45 minutes with Kim

Pre-Workout:  granola bar
Breakfast - Choco Premier Protein shake with 3 handfuls of Reese's Puff cereal (dry)
Snack - fruit snacks
Lunch - flat bread pb&j with single serving bag of goldfish crackers (cupcake flavor)
Snack - fruit chiller (strawberry puree) and ding dong
Dinner - 1/2 croissant with chicken salad and 1/2 cup fruit salad with 3/4 frosted brownie for dessert
A fairly good day for me...and then my family ordered dinner out so when I came home I had a handful of fried and onion rings dipped in fry sauce!!  No wonder I woke up the next morning feeling bloated! 
Water - 7c

March 2, 2015

Rest Day

Breakfast - flat bread toast with cinnamon & sugar cream cheese spread
Snack - Fiber One pumpkin bar
Lunch - flat bread pb&j with single serving bag of goldfish crackers (cupcake flavor)
Snack - handful of chips
Dinner - slice of dark bread with butter, house salad with ranch and flatbread artichoke and spinach pizza from Outback Steak House
Water - 10 c

February 27, 2015

100 jump rope
50 sit ups

3 rounds

February 25, 2015

Today it was just my friend and I that showed up to work out.  We were both feeling tired and haven't had the chance to visit for a while so we decided to have a walk n' talk session!  I'm not sure the distance that we walked, but we walked for about 45 minutes.  It felt good to have a day like that!

Pre-Workout:  fruit snacks
Breakfast - flat bread toast with cinnamon & sugar cream cheese spread
Snack - choco premier protein shake
Lunch - cheese pizzadilla and handful of chips with salsa
Snack - 2 handfuls of choco chips
Dinner - 
Water - 8 c

February 24, 2015

21-15-9

kettlebell swings
sits ups

*run 200m between each round

February 23, 2015

50 jump rope
10 pull ups
30 sit ups

4 rounds

February 19, 2015

10 thrusters (55 lb)
30 sit ups
400m run

3 rounds

Pre-Workout:  (1) Energy Bite
Breakfast - Choco Protein Shake
Snack - 
Lunch -
Snack - 
Dinner - 
Water - 

*I am STILL sore from the Dirty 30 that was on MONDAY!!  Yesterday felt like I was learning to walk all over again!

February 16, 2015

DIRTY 30

30 lunges
30 thrusters (55 lbs)
30 HR Push ups
30 KB Swings (30 lbs)
30 sit ups
30 DU = 90 single Jump Rope
30 Box Jump

I did a killer workout on Monday, but in the last few days I haven't gone much.  Truthfully, I can't remember now if I went last Friday and if not, my excuse.  Yesterday I still had company from the long weekend.  We stayed up late talking on Monday night and since 2 people were crashed on my couch, I thought it might be rude to sneak out at 5:00 am and wake them up, plus I was tired!  I had good intention to go this morning, but once I realized I would be the ONLY one there, all my motivation went out the door and I went back to sleep!  Tomorrow though for sure! :)

Breakfast - flatbread toast with cinnamon and sugar cream cheese spread
Snack - pb granola bar
Lunch - flatbread pb&j, pumpkin spice fiber one bar
Snack - handful of chips with salsa/guacamole mix and handful of coconut cashews
Dinner - small bowl of soup (broccoli, noodle and cheese), about 5 cinnamon sugar pretzel bites
Water - 7c

February 12, 2015

10 hang PC
20 sit ups
300 m run

4 rounds

Cool Down:
10 tricep dips
2 REAL pull ups
150 crunches
75 sec. plank
50 squats

Pre-Workout:  (1) Energy Bite
Breakfast - (1) homemade cinnamon roll
Snack - 
Lunch -
Snack - 
Dinner - 
Water - 

February 11, 2015

100 Jump Rope
10 OH Squats
10 Pull Ups (assisted)

3 rounds

Cool Down:
10 tricep dips
10 HR Push Ups
75 sit ups
100 crunches
75 sec. plank
50 squats

Pre-Workout:  (1) Energy Bite
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - flatbread PB&J and 1 Valentine chocolate
Snack - Fiber One strawberry streusel bar
Dinner - 6" flatbread breakfast sandwich from subway - egg white, spinach, bell peppers, yellow peppers, Chipolte sauce
Water - 7c

February 10, 2015

7 burpees
10 KB Snatch (20 lb)
7 K2E
200 m run

5 rounds

Cool Down:
10 tricep dips
75 sit ups
100 crunches
75 sec. plank

Pre-Workout:  (1) Energy Bite
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - leftover pizzadilla (4 wedges)
Snack - (2) energy bites and half a sugar cookie that was YELLING out out to me!
Dinner - flatbread pb&j
Water - 9 c

February 9, 2015

Helen:

400m run
21 KB Swings ( 30 lb)
12 Pull ups (assisted)

3 rounds

I didn't make it to the gym on Thursday or Friday.  Thursday morning I took my husband to town to have his kidney stone blasted out and Friday morning I wasn't "feeling it"...although I laid in bed feeling the guilt for not going!

Cool Down:
10 tricep dips
50 sit ups
100 crunches
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - Fiber One strawberry streusel bar
Lunch - flat bread turkey sandwich with pepper cracked turkey, mayo and mustard on flat bread
Snack - handful of handmade granola
Dinner - healthy pizza or should I say...Pizzadilla - whole grain tortilla, pizza sauce, mozzarella cheese, orange bell peppers

Idea found HERE
Dessert - (2) No Bake Energy Bites from Gimme Some Oven...seriously AMAZING!!
Water - 8 oz

Today seemed like a great day for me and food.  Yummy and healthy.  I need to have more days like this!

February 4, 2015

10 thrusters (55 lb)
30 sit ups
150 jump rope

4 rounds

February 3, 2015

150, 120, 90, 60, 30 = Jump Rope
In between each round do the following:
10 KB Swings (30 lb)
10 K2E

Cool Down:
10 tricep dips
10 push ups
20 mountain climbers
75 sit ups
120 crunches
75 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - 
Lunch - 
Snack -
Dinner - 
Water - 3 c

February 2, 2015

10 power cleans (55 lb)
10 pull ups (band assisted)
300 m run

4 rounds

Cool Down:
10 tricep dips
18 mountain climbers
50ish sit ups (I actually got distracted and lost count)
120 crunches

Pre-Workout:  1/2 banana
Breakfast - flatbread toast with cinnamon & sugar cream cheese
Snack - fruit snacks
Lunch - flat bread turkey sandwich with mayo and babybel cheese
Snack - Del Monte Fruit Burst (strawberry) and 2 homemade dinner rolls with butter
Dinner - Shepard's Pie
Dessert - 1 mini York Peppermint patty and 1 frozen twinkie
Water - 8 c

January 30, 2015

10 Thrusters (55 lb)
20 HR Push Ups
30 sit ups
400 m run

3 rounds

Cool Down:
10 tricep dips
100 crunches
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - potluck at school (salad, jello salad, 3 pigs in a blanket, enchillada casserole, ham & (1) Swiss hoagie, "Southern cheesecake" which was similar to bread pudding or monkey bread )
Snack - 1 breadstick and slice of banana bread cake
Water - 7 c

January 29, 2015

20 KB Swings (30 lb)
30 sit ups
40 lunges
50 jump rope

(I realized later there should have been something for 10!  Oops! :))

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - (2) breakfast biscuits 
Lunch - flat bread pb&j and banana
Snack - cheese and crackers
Dinner - 
Water - 5 c

January 28, 2015

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Push Press (55 lb)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 - HR Push ups

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  (3) cookies - yellow Oreos
Breakfast - Choco. Premier Protein Shake
Snack - fruit snacks
Lunch - Flat bread PB&J
Dinner - LARGE salad (lettuce, bell peppers, Olive Garden dressing)
Snack - Vegetable Thins (crackers) - 2 large handfuls
Water - 7 c

January 27, 2015

25 Jump Rope
10 KB Snatch (20 lb)
50 Jump Rope
10 KB Snatch
75 Jump Rope
10 KB Snatch
100 Jump Rope

Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats

Pre-Workout:  PB granola bar
Breakfast - 2 (homemade) lemon poppy seed muffins
Snack - 2 Breakfast Biscuits
Lunch - Flat bread PB&J and Pringles pretzel sticks...oh and 4 Riesens.
Snack - 5 Andes Mints and handful of cashews
Dinner - LARGE salad (lettuce, bell peppers, black beans, corn, avocado, Parmesan cheese, salsa and ranch)
Snack - Frozen Twinkie
Water - 9 c



It's funny...I feel like a hypocrite lately.  I have been doing well with my WOD's and working out my 5 days/week, yet I feel somewhat hypocritical by the way I have been eating.  I guess that goes to show you...that's life.  You will have good days and bad days but it's what you ultimately do that makes the difference.  I feel like I have been in a slump lately.  It's almost as though I have found new motivation with the WOD's ever since my workout team went from 2 (me and a friend) to 6 (me plus 5 more friends).  I have brought back some old exercise movements I haven't used or done anything with in a while.  I partly feel motivated because it is now my turn to hold the torch.  These people count on me to be there or them each day, to motivate and push them to their breaking points, and share my knowledge.  I feel lucky to know what I do about weightlifting (by no means am I saying that I am a pro at it), but I realize I know so much more about it than I did just 3 years ago.  I am honored to have such a group of friends who put their faith in me!  
My eating on the other hand...there are days where I feel point on, determined and indestructible.  The last 3 days...not so much.  I am only human, which means I can experience those MAD sugar cravings and I shouldn't let those days get me down or discouraged.  It's not even about what I look like or what size I wear...ok well maybe a little bit, but it's more about the way I feel inside.  As I sit here now, my stomach is churning, reminding me that IT hates sugar.  When I was super healthy and food aware during my 6 week challenge I honestly felt the best that I had in years!!  No upset stomach!!  I think I need these sugar cravings in my life because as I give into them, it reminds me that I don't need or want the pain and discomfort that comes with it.  It's like our health...we don't appreciate it until we are sick.  We need these reminders in life to appreciate life a little more!

AND FINALLY...