Baby got back

 

Well, Hello. Happy Wednesday!

 

I went to bed with fear last night.

Neil, the owner and master trainer of GPP always will post the workout of the day, the night before, so we know exactly what were getting ourselves into the next day. So if you want to follow along, you can check out the workouts {HERE} The explanation of the workout is posted along with video demos of each movement so you can go into the workout with confidence.

I got pretty sore from thrust-o-rama two weeks ago.. and knowing I had 330 squats coming at me today, made me want to hide in a dark hole.

But of course I’m going to go anyway..

Of course I fueled up with some pumpkin oats with two egg whites and extra cinnamon before heading to tackle the WOD.

Lo’ and behold.

The Christmas décor almost made this workout look friendly.

You start with 20 thrusters and 10 ski squats and minus one thruster and add one ski squat until you get to 10 thrusters and 20 ski squats!

The workout was named M&M’s because Janetha from meals and moves made it up! My hip flexors were on fire throughout the workout but I finished! The whole time I was doing the workout I kept singing this.. not sure why it kept popping into my head, but it did. Doing 330 squats, can make you sing crazy things.

After the workout, I had about an hour and a half before I had to be back to GPP to coach the noon class, so I headed over to skills to squeeze in a little cardio but I just wasn’t feeling it. I did a long run yesterday so I decided to give running a rest and focus on my shoulders.. (My legs were toast). So I put together this quick shoulder circuit!

I won’t be able to lift or sit tomorrow. Awesome.

Let me know if you do this workout. My shoulders were on fire!!

Skills has an awesome pro-shop, and I take advantage of it almost daily! They have a good variety of flavors and make some mean post workout shakes.

They also don’t mind customizing a shake either so I had them make me my normal shake.

• 1 scoop protein (elite- chocolate)---> I brought my own protein today.
• 1 scoop blueberries
• 3 frozen strawberries
• water and ice

I’m loving this combo right now! Taste like candy in a cup!

Question of the day:

What was your workout today?

Don’t forget to enter the FITMIXER GIVEAWAY!

Synergy Stew

Hey guys! It has been snowing here today NON-stop!


Somebody really loved it.


First thing this morning he wanted to go “catch snow.” So we did.

I also broke out the Christmas music..I’m usually all against listening to Christmas music until AFTER thanksgiving but I thought maybe it would help me break out of my “snow,snow go away” thoughts. It did. A little.

Synergy Stew


Have you ever made a stew or soup and after you finished you thought “that would have been really good if..”? It was missing maybe just one ingredient to make it absolutely perfect?

I have.

Mainly because I usually decide to make a soup off a whim with left overs and almost always forget a little onion. (I love the flavor onions give in soup). 

I’m going to take this a different route and relate it to MY personal synergy. Synergy is created when things work together to create a great income outcome.

What makes me good, or feel my best? What elements assist me in my life to achieve my best self.


1. SLEEP- I need sleep. I crave it some most days and honestly do not know how I got through the first few months of becoming a mom. When the twins sleep well. Mom does too! I’m happier, more energetic and less grumpy.

2. My family,husband and children- I love these people and their sarcasm, jokes and love. I know if I ever need anything I have someone to call. Chances they pretend their to busy to care are high, but I know they have the best intentions. ---Totally kidding. I love them all and they love me. Sarcasm at best.
 

3. My friends- My friends are some of the most unique, down to earth, funniest people I know. I don’t know how I could get through my day without their emoji text and sweaty hugs.


4. GPP- My day doesn’t go anywhere without getting my workout done first. I can’t get anything done around my house until I get my workout done.




5. Me time- I love my schedule. I like having a plan, things to do, places to be, people to see kind of life. I also love having scheduled “me” time. To take a nap, right in my journal, blog, read a book etc. ME time is for my sanity.


6. Eating Clean- When I eat clean, I feel better. Easy as that.


Eating Chicken, Rice, Broccoli and raspberries while watching Greys? Even Better.


Check out some of the other things my friends over at fitmixer have going on!

BOGO sale! Send people to our Facebook page (http://facebook.com/fitmixer) You have to  "like" fitmixers page to unlock the code to get a FREE bottle of fruit punch amino® with any purchase (does not include blender bottles). Ends November 30.
Weekend Getaway Giveaway! Again, go to the Fitmixer Facebook page and follow the steps to win the Weekend Getaway. The prize consists of a $99 Marriott Hotels & Resorts voucher and a $50 gift card to Restaurants.com. Ends November 30. ---Who wouldn’t want to win a getaway!
Fitmixer® Product Daily Giveaway! Go to the Fitixer website (http://fitmixer.com/current-promotions/daily-giveaway/) to enter to win their choice of any fitmixer® product, DAILY! You have to enter daily to increase your chances of winning, and the winners are announced each day. This promo ends December 15.

Head on over to Fitmixer and tell them a few of your ingredients in your synergy stew to gain a few extra entries!  To head on over right now CLICK HERE!

GO! GO! GO!
Question of the day:
What is your synergy stew recipe?

E.S has a Twin

October is here!!!

I love October and everything that comes along with it! I spent some time today searching for this years epic Halloween costumes!

This morning I woke up early to start the Monday off right at GPP for this workout.

Source

The twins had their 2nd Dentist appointment today! They did pretty well today, compared to their first visit! I take them to the Doctor I worked for for 8 years! The twinners had a blast playing around the office.

My sister still works there along with a lot of the people I used to work with. It was nice to be able to visit with them for a minute. I miss working sometimes, but these two little rascals are a full time job and I would never give that up.

Over the weekend we watched a little bit of the Mr. Olympia contest for fun. I couldn’t help but think that the winner of figure Olympia, Erin Stern reminds me a lot of Kate Hudson, in a brunette, figure model version?

Source1, Source2

Do you see it?

Meals around here have been exactly what my new nutrition plan is.

All 7 of them.. Here is a few.

 

I have followed it to a T and feel pretty great, but sure am getting a good workout in the kitchen everyday, cooking, preparing, and cleaning. I need to really set a day and prepare my meals for more then one day. I have tried getting more creative about the meals- in a way that I’m eating the same exact thing, but just prepared a different way with seasonings, juices etc.

I found this on fb today and loved it.

There is a little motivation for your Monday!

Question of the day?

Do you have a favorite motivational quote?

Decide to do these 4 things TODAY.

Hey guys! We are half way to the weekend!


Today was a LONG day for me. But a good day, besides picking up 7,452,325 goldfish twice.... I’ll take it. 
Probably because I woke up at 5am.

I met my sister at GPP and we did this workout. It was rough. There was a total 2 miles of running, broken into 800m, but throw those KB swings and V-ups in the mix and I felt like I ran 20 miles. My goal was to sub 20 (do it in less then 20 minutes.) Needless to say, I had to stop and tie my shoes TWICE. That is what I get for attempting to put them on and tie them while driving… I didn’t reach my goal. NEXT TIME…




On GPP’s website (where I do my workout everyday) We post in the comment section our time/weights/thoughts/complaints/ramblings, etc.

Usually,I just post my results of the workout that day to keep track. Today, I added a “next time” part and I think I’m going to roll with it, kind of like a rolling goal sheet. So, next time the workout pops up, I can check my time, weights or whatever and see what I hoped to improve on or my thoughts on the workout to see how I can challenge myself and improve me. It will be cool. I love accountability. It keeps me motivated in the gym and life in general.

I love these comments. They inspire me to work harder and push myself in the gym everyday. The community aspect of GPP rocks and the cool thing is YOU could be part of it too! We love to hear from other people and you will find motivation in them and maybe even relate to some of the other commenters. Try it.

I also took some time today and jotted down a few things I want to do everyday and think everyone else should. I will share them with you.

#1. Be Accountable: Plan your workouts, journal them, not just your weights,pace etc. But how you felt! Maybe you were sick but fought through it, or you had sweat in your eyeballs and enjoyed every grueling moment. I think this is important because if you have a day you just don’t feel like working out you can flip through your workout journal and be motivated by YOU!.

• Like I said above, I’ll be posting those on the comment section of GPP’s website and I bought a little journal today to keep a personal record to.

#2 Be nice to yourself: Do you talk to yourself in a positive way? Think about how you talk about yourself. In the mirror or with your friends. If your friend said something negative about you, do you really want that person as a friend. The way you treat yourself will reflect on how others treat you.

• I have gained some weight and I catch myself constantly complaining about it. Yesterday, a good friend told me I was gorgeous. (I was post workout- covered in sweat, smelly and really frustrated with myself at the time.) --->a little opposite of gorgeous.. but you know what? It made my day. I truly didn’t even know how to respond.. it caught me a little off guard and I’m grateful to that person everyday. I am so lucky be surrounded by such amazing people. SO, I’m going to start being a little nicer to myself. I’m going to put a little effort into finding positive things and maybe getting ready a little more. (I really sit in my gym clothes for the majority of the day…) --->big secret…ha!

• 

Source



#3 Start helping other people- Just be nice. Bring dinner to someone, introduce or compliment a stranger. Go out of your way and do a act of service for somebody.

• I love being a trainer/fitness instructor. It gives me fulfillment in a aspect of my life, that I can make a difference or impact someone’s life in a positive way. Out of the gym I tend to fall into my own schedule, worrying about other duties, my errands, my house chores, my kids, etc. So, now I want to make it a goal to go out of my way and do something for someone else. Maybe take my friends kids to the park so she can catch a little break, or surprise a family with dessert.

#4 Spend time with the right people- People who make you feel better about yourself, who lift you up inside and who you know will always be there for you through thick and thin. Find people you inspire you to be a better person. Who motivate you in all aspects of life and make you strive to be like them.

• The majority of my day is spent with people like this. I am lucky to be be surrounded by them. If I run into some negativity I will try my best to be a positive light instead of add to complaints.

Source--->like GPPfit FB!



These are my new commitments. How about you?


Questions of the day:

Do you log your workouts?

What is one thing you can commit to doing TODAY?

Tuesday Climb

My morning started bright and early!
Stadiums anyone?

It was actually kind of fun? We did 4 rounds of 4 sets of different runs/jumps climbing up the steps and then completed a 400m run after each set. Being back at the track reminded me high school and I think I want to start spending a little more time on the track.
Then headed to GPP to tackle this workout. Back to back workouts are no joke. I felt great and even better to have both workouts behind me.
I came home and made a quick recovery shake, I used frozen cherries and chocolate protein! The combination was perfect! I also added a little spinach to the shake for some greens to go!

So, yesterday I briefly mentioned we took the twins swimming over the weekend, what I forgot to mention was that I decided to take Bee down a slide.. a slide that took us underwater at the end. Bee just got used to the water and I had to go do something like that… (not on purpose.. I really didn’t know we would go under at the end.) Needless to say she didn’t let go of me the rest of the time. I took the babes back to a splash pad today to see if I could get her comfortable in the water again.

It was worth a shot…
No luck but we are planning another swim tomorrow.. slide not included.
After a day out in the sun, I came home and made a huge salad beast. After yesterdays salad with the garden veggies I knew it was exactly what I wanted today.



I had some zico coconut water to wash it down. I will admit plain coconut water is not my favorite. I usually just use plain for protein shakes and drink the coconut flavors with a little added flavor. Pineapple is my fav!
I taught pump tonight and finished off with some light cardio, I  jumped on a elliptical for about 15 minutes and started to read a new book I borrowed from a friend.

Yes, that is a real book. (The first real book I have started to read in a while…) I have heard nothing but good things about this book so I am excited to really get in to it.
Has anyone read it yet?
I’m off to bed, tomorrow the plan is to start it off with a hike up my favorite trail!
Question of the day:
What is your favorite flavor of coconut water?
Track Workouts? Yay or Nay?

Banana-Chocolate Pancakes

Yep, you read the title correctly. Banana Chocolate Pancakes.

And yes, they are healthy and packed with protein and yes, even your kids will devour them!

Ingredients:

• 1 1/2 cup gluten free old fashioned oats
• 1/2 cup fat-free cottage cheese
• 1/2 scoop chocolate protein powder (I used fitmixer)
• 1 Tbs. Cocoa Powder
• 1 very ripe banana, mashed
• 1/4 cup milk
• 1/4 teaspoon vanilla extract

Directions:
I threw all ingredients in the blender and mixed until well combined
Heat pan or griddle to a low-medium heat and spray with cooking spray
Pour batter onto griddle and cook for about 2 minutes each side
Top with syrup, nuts or even chocolate chips!!
Enjoy!

Other then eating chocolate for breakfast we spent most of the day at the farm.


Fed the cows, rode the horse, pet the goats and smelled the pigs. T & B loved hanging out with some friends today at the farm. They talk about the farm ALL day whenever we get to hang out there for a little while. Not a day goes by that don’t make me smile. They are so fun right now, even though they can’t keep quiet for 2 minutes, they just LOVE to play and are non stop. I wouldn’t trade it for anything.
WORKOUT:
I did get this ab workout in and felt like going on a little run but it was 100 degrees today and I didn’t feel much like melting to the asphalt so I took it inside for a easy 6 miles. I even stopped and walked at an 12% incline for a few minutes, whenever I felt like I wanted a little water. ----> which I had 2 full bottles by the time I was done! I guess I was a little thirsty today. It was a good run to wrap up the workout of the day.

Not every day needs to be a butt kicker. In fact, you need to give your body a break and let it recover from those tougher workouts before you throw another at it. High interval training is usually my workout of choice but lately I have enjoyed cruising at a comfortable speed and just relaxing a little. Some days I like my workouts to be hard and fast, other days I wouldn’t mind zoning out on the treadmill or a short run outside- no Garmin, going out with no pace goal to achieve and simply enjoying the run.
My snack today including one of my favorite things..

Fresh Garden Tomatoes!! Big ones are the BEST. Bad news? I think they may hurt my stomach? A little while after I ate it I experienced a little stomach ache? ugh… oh, well.. it was delicious and I could eat them like an apple.
Tomorrow is FRIDAY!! I am subbing a attack class in the morning so I better get to sleep…
Goodnight!!
Question of the day:
What is your absolute favorite garden Veggie/Fruit?
How much water do you drink during your workout? / All day?

PR’s and Problems.

Half way through the week. We will make it.. right?
At GPP we have a board known as the GPP Wall of PAIN. You can read more about it here.

It is where we record PR’s of the entire community. It includes 1 RM of movements, time records of certain workouts, MAX push-ups, Double-unders, and a few other fitness challenges.
The board is all for fun and is to inspire others to reach a goal of their own.
We are all strong in different aspects, whether it be in the gym or in our life. We are also not great at everything that comes our way, but we can always try to be better. That is just what I’m trying to do.
I want to be my best me. How about you?
Yesterday, I set a new PR with my power clean. I probably wouldn’t even of attempted 140 if it wasn’t the support and encouragement from my coach and friends.

140! Last time, I pulled 125 just 2 months ago, so I was surprised that I PR’ed by 15lbs.
I went for the 145 but failed 3X… I think I just have to get a faster transition to get under the bar, oh and probably not be afraid of it. I feel like I hesitate a little bit.. next time.
Today’s workout was sweaty and fun.

I decided to practice a few different skills- double unders and clean and jerk. I didn’t hit a PR with my doubles- max was 21.. I hold my breathe… must breath… Something to work on right?! Although.. you think breathing would come naturally.. ha!
I got up to 125. I was feeling a little low on energy today so I called it good for the day.

So, I have had a few PR’s but have a few things I need to work on.
Speed: I need to get the transition faster in both the clean and the jerk. Coach Meg helped me realize that if I get more speed, I will be able to get more OH. So, I’m going to work on it. It’s the little things that can make a big difference.  THANKS MEG!
I have been staying up WAY to late watching the Olympics and I can tell the lack of sleep is starting to get to me. Once the Olympics are over I’ll make a goal to get to bed at a decent hour.. but until then it would just be an unrealistic goal. Lets just face it.
I’m cutting it short tonight. Its time for BED. Riiiiiiiight after the female 400m hurdles..
Question of the Day:
What is something you are working to be better at? In the gym or life in general.

Strawberry-Banana Smoothie

Yes, please!

This morning was a hot one, and after my workout I needed something to cool down with. I made this recovery shake and decided to have some eggs on the side for a little extra fuel for my busy morning.

In the blender:

• 1 1/2 C. Silk Unsweetened Vanilla Almond Milk
• 1/2 tsp. Chia Seeds
• 1 banana
• 4 Strawberries
• 1 scoop Elite Egg Protein
• 5-6 ice cubes

It was good recovery after spending my morning here:

After a mile warm-up run, It was time to take on the BAT.


Source
I felt up to a challenge today and used heavier weights and even ended up putting a #25 plate on my back for the planks! Phew! My arms are DONE!
I made it home just as Bee woke up. I love cuddling her in the mornings, she is calm and snuggly. As soon as she gets going she never stops.. neither of them do really… Not sure where they get that one.

I think we will spend a little more time at the park later, they had too much fun yesterday and can’t wait to go down the “weee” (slide) again.


Catch ya’ later!
You may be interested:
Cartwheels? via gppfit.com
Kate Beckinsale Workouts via fitsugar.com
Get your good going! via mealsandmiles.com