Back to GPP and a Super Star

Mondays come to fast!

Luckily, today flew by! It was a normal BUSY Monday around here. Coaching, workout, Costco,7 loads of laundry-washed AND put away, Body Attack, and basketball tournament.

I ate my breakfast at the gym today in my car before coaching a couple morning classes.

Then I did the workout today! I have taken the last three weeks off of GPP and running because I was feeling a little over trained (to say the least.)  I missed the workouts like crazy and was so excited to dive back in with the community and storm the WODS. I felt fresh and ready, but still took it easy and didn’t go full speed.

The workout today was in 3 parts.

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The sprints were FUN! It is such a short distance but accelerating quickly and coming to a stop like that sure has its benefits! It uses your push and explosive muscles AND your core! Cool stuff.

The deadlifts were heavy but my hamstrings are my powerhouse, and I love the deads. I Rx’d the workout! The clapping pushups were ROUGH and meak looking by the time I got to 5. But hey, I finished and it felt good to sweat like that again.

After the workout I had to ran to Costco for spinach and ended up spending WAY more then $3.79.. Happen to anyone else? Costco may be worse then Target…

Lunch came quick in the form of two eggs, sweet potato and broccoli.

The chocolate sauce that I put on my sweet potatoes is actually 1 TBS of PB2 and 1 TBS of chocolate protein powder! It is my favorite combo lately. Kinda weird but REALLY good! Seriously, TRY IT!

It was great fuel to get me through the Laundry apocalypse. Which consisted of probably 7 loads. I even put them away and that never happens! (Least favorite chore ever!) I gave myself a pat on the back and celebrating by digging into my quart of red mango… cause that’s what everyone does right?

I taught Body Attack tonight, it was a fun class and I got sweat in my eyeballs.. that is how you know it was a good class!

Afterwards I shot home because I had a scheduled basketball tourney with this handsome little dude.

I seriously can’t get enough of him! He was so funny! I would throw him the assist then he would shoot and proudly exclaim that he won, and every basket was at least 3 points.

What a stud.

My computer wouldn’t recognize my phone so this post is getting up ober late! SORRY. Technology hates me. And Apple apparently.

OFF to bed!

What is the longest break you have taken from working out?

Which store is the best money pit for you? Costco or Target?

Peanut Butter Chocolate Granola

Happy Tuesday!

Today was one of those days that just FLEW by.

Brent and I stayed up late watching Breaking Bad and lets just say, that kind of show makes me have crazy nightmares. Probably the same reason I can’t watch the walking dead.

Anyway, I slept in a little and headed to the gym a little later then usual today. I wore my Ogden marathon tee in honor of the Boston bombing yesterday.

I started walking, and all the TV’s at the gym had the news on that were showing pictures of the aftermath of the whole thing, and I just broke down a little. My heart breaks for the family that lost the little boy. The whole thing is just sad. I posted this on my facebook page this morning and  it rings true.

Whoever planted those bombs better watch their backs. Us, runners are resilient.

My walk turned into a run/walk. I covered 5 miles before calling it good.

I love that skills has a camera where I can watch T&B play the whole time.

I love watching those two play together. They really never leave each others sides.

I have taken two whole weeks off of strenuous exercise or 2 to 3 a dayers. I’m starting to feel really good. Today was the first day in a LONG time that my run didn’t feel forced. REST IS GOOD!

I’m craving a good GPP workout and the workout today didn’t help. I actually love this sweat in the eyeballs, almost yak feeling workout.

After the gym I came home to play in the kitchen.

PEANUT BUTTER CHOCOLATE GRANOLA

Ingredients:

• 2 Cups Rolled Oats
• 1/2 C. Natural Peanut Butter
• 2 Tbs.PB2 Powder mixed in water
• 2 scoops of Chocolate Protein
• 2 TBSP Ground Flax Seed
• 1 TBSP Cocoa Powder
• 2 TBSP Coconut oil {melted}

Directions:

Pre-heat oven to 350 degrees

Mix all ingredients together in a a medium sized bowl until well combined

Spread out on a cookie sheet

Bake for 10 minutes

Let cool completely before inhaling it. Because you will. It’s addictive.

Have a great night y’all!

Brent and I need a feel good TV show to watch together.. what is your favorite?

Holiday Challenges!

 

Hey guys! I hope your weekend is off to a great start!

The past few days I have been up to my eyeballs in Christmas decorations.. I love Christmas decorations once it is all up..

I got my sweat on this morning at GPP and got a quick run in at skills on the TM. My hip has been bugging me a little again lately. I first started to notice it last night, I spent a good half hour last night icing and rolling the life out of it and got back to it today, I started slowly before picking it up and when it actually came down to getting it done, I just wasn’t in the mood to really run. To keep myself from becoming bored I turned it into a walk/run workout. It was actually a lot of fun and made the time go by fast!

I would rather run outside right now, because the weather has been strangely warm during the day, but not quite warm enough to take the babies out in the stroller. A run is a run though, good or bad and I got it done!

No hip pain! But I’m not going to push it and give myself a few extra “run free” days for a couple weeks. I hate injuries.. so I better do my best to avoid them!

HOLIDAY CHALLENGES!

Tomorrow is December FIRST!!

It is time for the egg nog, candy, parties and all that jazz to begin!!

It is common to gain a few pounds between Thanksgiving and New years! There is a way to keep it off! Or at least spare a few RIGHT?! Not by avoiding it all but enjoying some things—not everything. – Tis the season right?!

There have been a ton of challenges popping up everywhere and I am not one to turn down a challenge, especially if I can benefit from them!

Challenges are good for us.

Here are a few of the faves! You can pick to do some, all or none. It is up to you!

The “Holiday Hold Em” Challenge

From the GPP website:

This one will be simple (don’t want to burn you out on challenges this close to the New Year).

It goes like this:

You are to weigh yourself in ASAP.  If you are able to replicate that same weight on January 2nd, you are eligible for $10 off your next GPP membership dues.  For those off-site (or if you choose this option instead): You will be eligible to purchase a GPP shirt at cost (around $14.00 including shipping).

Here is the kicker:

For those of you who LOSE WEIGHT, you may take an additional $2 per pound lost off your next GPP membership dues.  Off-site you may apply the same $2 per pound to additional shirts or other GPP products (protein, bars, etc.)

You must state that you are “in” by posting to comments.  You do not have to post your weight.  Please consider posting daily, as it strengthens this community and our collective efforts.

This is a fun and simple challenge to help keep us in check through the holidays! It would be fun to have you all join in! Why not? Right!?

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Facebook Challenge!

I found this gem on FB today! If you love squats.. you will love this challenge! No pressure. It kind of reminds me of following a marathon training plan.. There is even rest days! I like that it is different everyday! I’m not a huge squat lover.

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DEDICATED DECEMBER!

This starts tomorrow!

Janetha @mealsandmovesblog.com did this challenge last year and it is simple to follow and be part of and you get the chance to win some cool stuff!!

Check out her post HERE!

 

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Fit Mixer Boot camp

If you want to switch up your routine for the new year, check out the  fit mixer boot camp

If you want in for a chance to win a FREE spot into the boot camp starting January 14, 2013

Get this DONE.

• Make a video under 3 minutes long describing why you need fit mixer® Boot Camp
• Upload the video to YouTube.com
• Title the video “Why I need fitmixer Boot Camp”
• Email the link of your video to info@fitmixer.com
• Share the video with your friends via Facebook, Twitter, Email – however you can – and tell them to vote by “Liking” (clicking the “Thumbs Up” icon) your video on YouTube.

The person with the most video “likes” on December 8 WINS!

Baylee is ready to get her workout on through the holidays.. How about you?

 

Good LUCK!

Question of the day:

Which Challenge are you in for?

What is your favorite holiday indulgence?

 

SIDENOTE: TRADER JOES opened today in SLC today! FINALLY!! I can’t wait to go but want to wait a little while for the crowds to die down.. I don’t think I was the only one that is a food fanatic in town.

Not Always Organic

Happy Monday!!
Did you guys have a busy day like mine was? Mondays are always a little crazy but I look forward to Monday and the structure and schedule that comes along with it after a fun weekend. Well, maybe everything but laundry…
This morning I headed to the gym and the workout today was a total body circuit. For 10 minutes we had to do as many rounds of possible of 3 different exercise, rest one minute then move to the next triplet—three times! The workout was 32 minutes long and it was rough! …. so I guess that means it was a good workout. I definitely felt a little drag after consuming my body weight in chips and salsa at family BBQ's yesterday. I love rough Monday workouts!
I made a shake with a fresh peach post workout!

Let me tell you this was absolute heaven post sweat fest. I LOVE peaches and I need to go purchase a plethora of them this year because this shake may happen every day!
I used my new post workout protein powder. I purchased this after chatting with a friend about post workout nutrition and this came highly recommended.
After Shock- Pina Colada!
Pina Colada plus Peach = Heaven!

After a quick errand to Costco with the hummer and the jeep..

It was time for LUNCH!

I grilled some tilapia, baked some sweet potatoes and roasted some broccoli. This is a common lunch for me but today I melted 1 tbsp. of coconut oil over my yam today and it gave it a whole new delicious flavor.

I guess I’m on a coconut kick today with my shake and then my yam.

Let me tell you, Coconut Oil + Yam is the JAM!
Eating Organic?
One question or comment I get a lot is, “You only eat only “organic” foods huh?”
Confession?
Um. NOPE. I eat mostly healthy but not always organic.


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I would LOVE to eat organic all the time. I’m not a fan of pesticides and antibiotics that are found in fruits, eggs and meats. But it can get pretty expensive, especially meats. I can grow my own garden, raise my own chickens but there is no way I’m going to kill, pluck and cook those chickens or deal with a cow in my backyard. Those are some pies I don’t ever want to deal with.
So I try to purchase organic fruits and veggies only in the dirty dozen. Not all the time though! I do not buy organic chicken, or beef. My sister, MIL and Dad have chickens so I am able to get eggs from them which is great!
Make sure you wash your produce thoroughly before eating organic or not.
Here is the dirty dozen and clean 15 list you can check out.

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It is apple and peach season around here and there are local fruit stands all over! There is one that I pass on my home from the gym and I stop by and pick some up every now and then. I love to support local families by buying their produce and it always taste better then getting it from the grocery store.

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So I guess my point is you can still eat healthy without eating organic. Eat what you can organic, but I don’t think you need to stress about it too much. Some people may argue the health benefits and what not but don’t think you have to eat organic to be healthy.
Question of the Day:
Do you buy Organic? Thoughts?
Coconut oil goes great with________?

Simple Salmon

Happy Thursday! Today has been a great day! Minus dealing with a minor flood up in our master bedroom.. oomph. Sad to say we spent the majority of the day pulling up carpet, collecting fans and figuring out where it came from… bright side? The kids have their own personal splash pad. AND we have actually been wanting to get new carpet anyway so I’m kind of okay with it. Just bummed it had to happen that way.

For dinner I made a easy and quick salmon dinner! Salmon is probably my favorite fish from the sea. Salmon is power packed with disease fighting vitamins, acids and minerals.The health benefits of eating salmon actually speeds up your metabolism. Which affects your sugar absorption rate and can lower your blood sugar level. Not to mention is packed with protein and heart healthy Omega-3.
I through this together as I went and it turned out to be pretty tasty. You can’t beat a recipe that only requires  4 ingredients!
LEMON PEPPER SIMPLE SALMON

Ingredients:

• Wild Salmon filet
• 1/3 C. Lemon juice
• Mrs. Dash – Lemon Pepper
• 1 tsp Crushed Garlic

Directions:

1. Pre-heat oven 375 degrees.
2. Place filet in glass oven safe dish
3. Pour Lemon Juice over the top
4. Spread Garlic over the top
5. Sprinkle with Lemon Pepper
6. Bake for 30-35 min.

Enjoy!

So light and flakey!
I eat salmon probably once or twice a week, depending whether or not I can find it on sale or snag some from my fishing Uncles.
I do prefer it to be grilled but Brent was gone (AKA the grill master). It still turned out fantastic being baked though.
Have a good night!! Tomorrow is FRIIIIIIDAY!
Question of the Day:
How do you cook your fish?
What is your favorite fish?

Upcoming Races And pre-race eats.

Hey guys! Hope your having a great week so far. Good news is we are Half way to the weekend!
Woo hoo!
Most of my summer is usually scheduled around race events. But due to my quad injury that was proven to be quite the set back I skipped out on a few of my favorite half marathons and relays. During my recovery, we transferred my bib to my husband and he got run his first half marathon, which I actually enjoyed watching him make that achievement.
I’ve decided to wrap up this summer in a big way. I have two more races lined up and I’m so excited about them! One marathon and one last relay!
I will be running in the Red Rock Relay Zion again this year. I did this relay last year with my girlfriends and we are all in the game again. This year we will be representing GPP and will have a news crew following us and capturing all the craziness that comes along. Our theme this year is awesome and I can’t wait to share it with you guys, but you will just have to wait and see!

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The Marathon I am running is the Big Cottonwood Marathon.

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This is the first year for this marathon and I’m more then excited to be part of it. It is going to be a fast marathon. Check out that elevation map!

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Goodbye toenails. On a positive note, this marathon IS a Boston Qualifier! It is my goal to qualify for Boston some day. Probably won’t happen this year for various reasons, but I think this race would be a great course to give it a shot. You can still REGISTER for the Full Marathon! Come race with me!
I’m taking a different route on my training for this marathon. I’m not following a training plan. I am not going to tackle long runs every weekend. I’m simply going to do what I am doing right now. Some people might think that is crazy but I am confident that my GPP training will give me the endurance to get through 26.2. I will continue to run in addition but nothing over 14. With my last marathon, I ran, did GPP and was teaching. It proved to be to much on my body and I ended up injured. I believe this will be a smarter approach for me.
Big Cottonwood canyon provides cool temps and a very scenic course. It will be unforgettable that is for sure.
What I  eat pre-workout/ morning of a race.
I often get asked what I eat the morning of a race or before I workout. I keep it pretty simple and the good thing is these things you can find at any grocery store anywhere you are.
Everyone is a little different and this is what works for me, I find if I eat a carb and a small amount of protein prior to a race I don’t have any bathroom issues prior to or during. Luckily, I have never had to “pinch the penny” during a race.

What I eat 1 hour prior to race.
Different options: Maybe try and see if one of these works for you!
Eggs and Fruit:

• Each whole egg has about 6 grams of protein and contain 1.5 BCAA
• Easily digested
• Boiled easy travel easy if needed and are quick to pull and peel from the fridge.
• Combine egg protein with a low fiber fruit
• Banana, peaches, cantaloupe, honeydew or watermelon.

*You want to avoid fibrous fruits day before and day of race such as, apples, berries, dates, figs, pears and grapes!
Apple sauce with protein powder

• Apple sauce has low fiber compared to a actual apple due to fructose content
• I mix in 2 tbs of vanilla egg protein powder which adds BCAA.

Okay, this one your going to think I’m a crazy mother runner, but it works.
BABY FOOD

• It is easily digested at any age! fruit, veggies and meats! My favorite our of course my kids favorite.

Ella's!

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On one of my long training runs at the beginning of the summer I went to grab a gel and didn’t have one so I grabbed a these instead and it was the best run I have had in a long time! They taste a whole lot better then gels too!
Protein shake:
If I have the pre-race jitters and my stomach just isn’t feeling to hot. I’ll have a small protein shake

• Easily Digested
• 2-3 tbs of protein powder
• 1/2 banana
• water/ice

About 10 minutes before gun time or even a early morning workout I will drink about 150 calories of a coconut water or Gatorade and drink 8 ounces of a water.
I hope that gives you a few ideas!
Question of the Day:
Do you have any races coming up your excited about?
What do you eat pre workout or before races?

Two days time

Hey guys! Sorry for the Hiatus on the blog! It has been a crazy past two days and at the end of the day I chose sleep over the blog.
I promise I love you all just as much. Sleep even trumped showering… (Just kidding, kind of.)
Here is a quick recap of the past two days!

Day 3 of 2-a-days started at 6 am with a fun hike/run up my favorite trail in Bountiful. I think I could run this everyday and never get sick of it. Not to mention if all these peeps do it with me! When we started it was still pretty dark outside, bonus was we got to watch the sunrise.
Breakfast has been the same thing the past few days. Exciting I know.


Egg whites with a veggie and fruit pre-workout- (I can’t really workout with a full stomach, so I make sure to wake up early enough to let this digest a bit before the workout.)

Post workout has been a protein shake to help with a quick recovery. Some days these meals have been swapped, depending on the time I workout.

Even T likes his daily dose of protein powder.

flashback photo, but same outcome..

He loves expensive toys..
Along with 2 a-days, we are following a structured meal plan as well so needless to say, my lunch has been the same salad all week with a few different veggies in the mix.

So far I have been doing perfect on the diet and the workouts. I only have 2 left! This week has been challenging and hard but at the same time it has been SO much fun. The power of community is addicting and motivating. It has been a great experience! Even the ladders that we did last night..

I even got to keep up with a cowboy and princess. These two got game for sure.

They even had energy after to play at the park!

A kipping two-year old. Exactly what I expect.
Readers Request:
I recently received a readers request for a lunge workout, ----> Ask and you shall receive! This can be done while holding weights if you would like. If you are new to working out I would cut the reps in half and just use your body weight.

Just like that, those legs and booty will be burnin’!






Last night we celebrated my little brothers birthday with the family. His actual Birthday is TODAY!

Happy Birthday Jamison!

He just found out yesterday that he broke his foot sometime last week and has been playing football with it all week! Now its in a cast and he uses crutches! He is a fast healer.. we hope!
He sure is a great uncle to these two!

Love ya, bro!
Happy FRIDAY!!
Our night will be spent playing hooverball! ---> I’ll clue you in later what hooverball is..
Tomorrow morning is the last workout of RX + week at GPP and it will be a two hour event in which I have to follow up with body pump! What a Saturday!
Catch  ya’ tomorrow afternoon!