16 layers of Jell-o and My breakfast everyday.

 

Good morning! Happy Sunday!

My breakfast this WHOLE week has been a oatmeal frenzy! I’m a huge fan of oatmeal because it is SO versatile. You can throw anything in the mix and fill satisfied for the entire morning!

Eating breakfast is SO important! You should eat your breakfast within a half hour of waking up to ensure a revved metabolism that is essential to burn fat and not to mention feel energized and ready for whatever your day may bring.

To make my oatmeal, I measure a 1/2 C. Rolled oats and 3/4 C. of egg whites into a microwave safe bowl and cook for 3 minutes in the microwave.

Then I get all crazy up in here with my mix-ins.

• Chia seeds
• Strawberries
• Flax seeds
• 1 Tbs. of coconut oil
• Stevia liquid drops
• Protein PB2 drizzled on the top!

Carbs, Protein, Healthy fats, and omegas all in one bowl!

Perfect breakfast if you ask me!

Yesterday, started bright and early! It was launch weekend at one of the gyms I teach at. We launched combat and then I taught body pump. We had a packed house for both classes! Got to love it. I even grabbed some free yogurtland they were handing out on my way out the door!

It was also the SLC marathon yesterday! The weather was dreadful. It was raining, hailing, windy and really just not the greatest conditions that you would want to race in. I was so impressed and inspired by all those that ran it. I sold my bib about a month ago because I have a vacation next weekend and couldn’t miss work two weeks in a row.

I had several friends run the marathon, even a couple who ran Boston on Monday!

At the expo they had this banner that all the runners could sign to send to Boston.

If you look close you can tell there is not ONE inch left on it. THAT is cool.

My friend Walker ran the entire marathon holding the American flag!

{Thanks for the pics Liz!}

Runners do not back down! Despite the casualties in Boston, we do not let them weaken us, it made us STRONGER!

UNITED WE STAND!

Afterwards, I didn’t even have time to shower {what’s new?} before we had to be at a birthday party! My friends little girl turned ONE! So we headed to celebrate and I couldn’t get over the amazingness that is this 16 LAYER JELL-O.

You would have to be that most patient person on earth to make it. In fact, my friends mom made it and she takes care of T and B for me while I work so I KNOW she has the patience of a saint. Maybe one day, I’ll test mine through Jell-o. Probably not though. When it comes to food there is no such thing.

The kids ate their Jell-o on the floor… It was a jammin party and I didn’t want them to drop anything on carpet so they partied there. They didn’t seem to mind.

I ate lunch when I got home..and it was weird.

Eggs, Spinach, sweet potato with avocado and a sweet potato with protein PB2 on top!

I accidently added to much liquid to my PB2and it looks more like soup then syrup but eh, whatever it still tasted good.

Later in the day, we went for a walk and bee was all ready to go with her cat hat.

My SIL came with us!

Then of course we decided we needed fro-yo post walk. Mainly because I didn’t get to eat the Yogurtland earlier because it hurts my stomach, and I couldn’t get it off my mind so we headed to my favorite fro-you.

RED MANGO!

They recently came out with RASPBERRY SORBETTO and I tell you this stuff is dreamy!

It is GF, SUGAR FREE, and DAIRY FREE and only sweetened with stevia which makes it 10-15 calories an ounce. Not to mention that its packed with probiotics that make my tummy happy!

I dug right in, This stuff is creamy! I obviously couldn’t get enough because I bought a quart to take home.

‘

I filled it a little high…”on accident.” Someone couldn’t keep her little fingers out of it either!

B and T can’t get enough of the good stuff!

It was a great way to wrap up the day!

Do you eat fro-yo post workout too?

Who else’s inner “fat kid” buys a QUART of fro-yo to take home too?

Did you run/race yesterday?!

Runners Language Round 1

 

Have you ever been confused when you hear about people at the gym or your running friends say long, confusing words you swear they are just making up.. like, fartlek. Do you know why training plans include tempo, interval, speed work, hills? I’m going to start a series of post that I will write once a week explaining how to do each one correctly, and why we do them.

First off:

The WHAT:

Tempo runs are a way for runners to build up their speed and strength. They increase your speed by developing your anaerobic threshold. They usually are a little slower then your 10k race pace at a steady level and get faster gradually throughout your run.

I actually think Tempo running is more important to speed work because you are pushing yourself at a comfortably hard pace that improves your metabolic fitness. When we push ourselves a little faster gradually throughout a run it teaches your body how to use oxygen more efficiently and will make you a faster runner.

THE HOW:

How do you do a tempo run? Well, Take your 3 mile run pace and add 30-40 seconds or 15 to 20 seconds to your 10 k pace

On a scale of 1-10 keep it at about a 8. Comfortable would be 5 and race would be 10.

If you wear a hear rate monitor keep it at 85%-95% percent of your max heart rate.

Give yourself the talk test. You should be able to say a short sentence {I like your shoes} but not have a full on conversation.. {about shoes).

So if I were going to do a Tempo run tomorrow..My current 5K pace is about a 8:00, so I would start at a 8:30 pace and gradually speed up.

• 10 minutes of easy running @ 8:30
• 20 minutes gradually increasing speed
• 5 minutes back down to easy running to cool down!

The pace buildup should always be gradual, not sudden, with the peak speed coming about two-thirds into the workout, which you should only hold for a minute or two.

To benefit from tempo runs you have got to put in enough time at the right intensity for you! And the better trained you become the higher you will be able to push your threshold! Soon enough your fast pace will be your comfortable pace.

Todays workout at GPP was day 4 of HELLTH week!

Since it was not timed and I have been itching to move, I took it slow and only completed two rounds.

For demos of each exercise check them out.

Baylee even got some stability reverse back extensions in!

For lunch today I took my two little dates out to Plates and Palates again.

I got the same thing as always.. It has become a weekly event. I love shrimp!!

Brent got home early from work and we decide to go out for a little family run with a few of our closest friends.

To bad my finger got in the way! I love living close to mountains and get to see the deer so close everyday.

The twins loved hanging out with them too!

Overall it was a great day!

What was your run today?

What is your favorite type of training run?

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?

Why I Run.

Happy Friday!

Hope your weekend is off to a great start!

The twins had a dentist appointment at the office I used to work at {8 years} and I love going back to see everyone!

The twins did great, and had NO cavities!

I planned a lunch with one of my friends from the dental office. We decide to meet at a local restaurant, Plates and palates. It is my favorite and she has never been, so I was happy to take her!

I got my usual shrimp and spinach salad.

Spinach, sweet potatoes, pistachios and shrimp!! The dressing is perfection as well!

The twins got a kid snack plate. It has sliced turkey, cheese, apples and grapes! They love it! Even though Tan-man ended up sticking some of his turkey on the window and licking it off…{ew} boys…

Guess who also climbed out of his crib for the first time today…..

We almost made it 3 years… I was really shooting for 5.

It may be time for big kid beds!

He came down and said,

“Mom, I waked up!”

I had just put him down 5 minutes prior… I brought him back up the stairs in his crib and he went down after a little conversation and maybe a threat I would take his toy car away. He must have been tired, they both actually napped for 4 hours!

After naps we took a walk to the park! The weather was great and I couldn’t let the sun go to waste.

So we played until the sun went down. I could tell its been a few awhile since I have had a hard workout… I started making up workouts I could do at the playground..Box jumps on that yellow center thing, bench dips off the slide, pull ups on the rings… Its endless.

Anyway, since I’m taking a few weeks off of running, its all I think about right now so I figured I could vomit my running story for you all. Why I started running and what exactly makes me want to run.

My running story

I haven’t always LOVED running. In fact, when I was in high school on the drill team I use to cheat during the runs we did at practice. I whined, complained and even tried to negotiate my way out of running. Those were actually the days I actually had two brown sugar pop-tarts and sprite for breakfast. Awesome right?

After I graduated I continued to dance for my college and for the AFL, and still dreaded running. But dancers do a lot of running for endurance training so I did it but didn’t LOVE it. It always seemed like a chore or a punishment. YOUR LATE? Run a mile! YOU MESSED UP? Run a mile! YOU FORGOT YOUR DANCE SHOES? Run a mile! See?! Needless to say, RUNNING sucked butt.

I started going to the gym and going to Body Combat and fell in love with group training. I never missed a combat class. It became my go to cardio. I got certified in other programs and of course have been teaching ever since. It wasn’t until my mom died that I actually started really running.

When my mom died I couldn’t do anything to prevent it. It just happened and at that time in my life, I was lonely and kind of secluded myself for awhile. This is actually when I decided to run for me.  I started to run, thinking I could run away from the issues going on and just be by myself. The day after my moms funeral, I went for that run. I ran and ran and RAN. I’m not even sure how long that run was, but I remember the point I stopped to turn around and had sweat and tears streaming down my face. I don’t even necessarily remember even thinking about one thing that whole time. I was so far from home that I really didn’t think it was possible I was so far away.  I wiped my tears on the bottom of my tank top and made my way back home, I started thinking about my mom, mostly and how she never had the opportunity or the health to run or dance like me. Yet, she supported me through every performance/competition growing up. My mother had epilepsy and other health issues that nixed most physical activity from the last 15 ish years her life. I decided during that run I felt good, my head was clear, although my whole body hurt, I had never felt so good in my life. It was strange because as I made my way back home I could feel her with me {as strange as that sounds} but I could. I decided I would never take my health for granted and run not just for me but for her. I started running and fell in love with it. It took me over a year to get the guts to register for my first race.

It was the Moab half marathon and I loved it. I ran two other halves that year and just kept going. More halves, and then started marathons. Running is my therapy. Its when I think about nothing and everything at the same time. I’m not the fastest but I enjoy it, I actually CRAVE a good run. If I’m MAD. I RUN. If I’m SAD. I RUN. If I’m HAPPY. I’ll run even longer.Running is no longer a punishment or something I have to do. I run because running makes me HAPPY. {Also, tolerable…} Running is fun. AND its good for me.  I’m proud of my body and what it can do. I run not only for myself but those who cannot. There is one person who I know above me cheering me on during my races and that is nothing to complain about.

WHY do you run?

What was your first race?

If you haven’t done a race… why not?!

Work it.

Hi friends!!! Happy Hump Day!
Yesterday I didn’t get around to posting, it was just one of those days my bed & Nashville sounded better:.
I had a morning workout at my BIL gym, I met a friend there. It was a good cardio workout with a variety of different movements with some running mixed in.
Later I got my GPP WOD in, which I wasn’t necessarily planning on doing, because I lack flexibility in my shoulders for them and they are a MAJOR goat of mine.. Same with Brent.. when he got home from work, we decided to man up and face the squat.
Well…. OH squats can kiss it.

After I headed to Ballet Blast again with my friend. It was packed this week! But I felt more confident with the movements and was able to follow along better.
This morning I headed to GPP to coach and watch a few classes gut this workout out!

Source

Kenz was next to me in the workout and we pushed each other to the end.
Done and DONE… So rough, sweaty and uh… sweaty!
I still had some time after before I had to pick up the kids from a friends house so I decided to do a quick run.
By quick, I mean really slow. Specter took all I had today….
3 miles and that was that.

During nap time I decide to take some R & R with some ice cream!
A few of my friends have been fans of Arctic Zero for a while now and I haven’t tried it till today.
Verdict: I really liked it!!! The nutritional stats are not to shabby either! My stomach didn’t hurt afterward either! Win, win!


I didn’t take pics of my food much today, but after coaching a night class I came home and had some fish, green beans with avocado.
On a kid plate. I don’t know why I always eat my food from my kids plates? Probably because my other ones are heavy and huge and theirs are cute and make eating fun?

What was your workout today?
Do you eat off kids plates?
Have you tried Arctic Zero?