Moab Car Show & Workout

 

Hey guys!! Thought I’d drop in super quick and let you know how the trip is going so far!

Baylee and I left last night to catch up with these two handsome guys!

We arrived pretty late last night so the kids were beyond tired!

Brent let Tanner stay up and wait for us.

We are all sleeping in one room and T&B are not the best sleepers on vacation…. so needless to say we were up at 5:30AM..

My SIL Janey goes to GPP with me and was up willing to do a workout. I was a little tired but once we got going I felt SO much better!!

Here is what we were able to throw together.

After the workout I fueled up on some Prooats with half a banana and egg whites with veggies! Oh… and a rockstar. {Breakfast of Champs….}

After breakfast we headed to the car show.

My FIL has a ‘56 Chevy that he puts in the car show every year, so we hung out there for a little bit and admired all the classics, played at the park and snacked on sugar roasted almonds. aka. crack.

Now were back and attempting to put the twins down for a nap… proving to be unsuccessful so far Guess the kids what a vacation from nap time….

Hope your weekend is off to a great start!

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?

Tabata Burner

 

This morning I grabbed a quick pre-workout breakfast and shot out the door.

I taught a few classes before tackling this tabata workout!

A tabata is 8 rounds of 20 seconds of “work” followed by 10 sec. of rest. We performed 5 different exercises, BTB (bottom to bottom) squats, deadlifts, box jumps, kb swings and hill climbers (R+L=1).

Those hill climbers were ROUGH!! By the 5th round my reps per round got lower and lower… For the squats we were instructed to “rest” at the bottom of the squat! My legs were on fire, especially after the ballet blast class last night! My hips,booty and calves were pretty sore this morning!

 

Sore calves make those box jumps super fantastic!

That’s RIGHT!

My shins were feeling pretty good today through the workout so I went for a run. I started off pretty slow and sped up every mile and a half. Once I hit 5 I walked at an incline to cool down.

I’m happy to report.. NO PAIN! YAY!!!

LUNCH:

Lunch today came quick!

Spaghetti is Tanners absolute favorite food. He had 3 more plates after this.. with a side of ring pop.

Before heading out to teach a few night classes I snagged an apple on my way out the door.

My stomach started hurting… while I was teaching. I don’t know what it is about apples that cause the issue. ugh. I still love them though! This little baby gala was sweet and crispy!

Dinner:

Dinner was simple tonight-(like every night really..)

Tilapia and green beans for the win.

Quickly followed by a serving, plus some of some Vanilla Bean Ice cream! Who really eats 1/2 cup of ice cream? That’s like saying you also eat 1/2 cup of cereal.

Well, deserved after a long day!

What is your favorite ice cream flavor?

On busy nights, what is your go to meal?

sheet its ice.

 

I mean… sheet OF ice. It has been raining all day today and as soon as it hit the ground it froze! Leaving all the roads covered in black ice! Sheets of black ice everywhere!! I’ve never seen anything like it, which makes it kind of fun!

I went to bed early last night and woke up to head to the gym. I still am not feeling awesome but it was my sister in-laws birthday and we had planned to get the workout done together and I couldn’t sleep in on her birthday, could I?

Plus, I was excited to give her gift to her!

Happy Birthday Janey!

WORKOUT

The workout today wasn’t a heavy breather so I actually used a lighter weight then I normally would and got through it without a problem. I actually felt better afterward!

source

When we got through the workout, we were driving home and the rain was literally freezing to the windshield! We could barley see!  Scary stuff.

This is my friends windshield as an example. Ours wasn’t THIS bad yet but just so you can see how INSANE it was!

After getting home safe and sound, I decided it would be a good day to hibernate! I crawled back in bed until the twins woke up.. (they slept till 10!) Seriously, I felt like I had a whole nights rest!

I do think sleep is the best medicine though! So, I was able to catch up on some sleep and I woke up feeling a little better. I’ve loaded up on all my vitamins today and airborne to keep up my guard against falling even more into the sickness.

The roads were still pretty bad by the afternoon so I had canceled my plans to get some errands done and we just hung out at home. All day.

Brent had some fun at work today though!

Seriously, I can’t stop laughing at him as he is trying to get back to the building!

ON the HOME front:

Good news: Tanner is feeling better.

Bad news: Bee woke up with a fever from her nap… (who saw that one coming?)

I did venture out of the house for a few hours today because I coached a few night classes at GPP, which was the highlight of my entire day. I seriously love my job.

My sister came in tonight sporting this awesome shirt that she MADE!

She definitely got the crafter talent in the fam!

Now, its off to bed! I’m sleeping in tomorrow and will hit the gym if I’m up for it later. I’m still feeling the sickness starting in my ears and throat.. eek! Hopefully, some more sleep will shut it down! If not Ill take a rest day, just depending on how I feel!

Have you ever seen anything like this crazy ice storm we had?

Engage Your Core

It’s a snowy Saturday….

Yesterday.. I wore a tank top, and today it’s snowing.

Go figure.

This morning I woke up early to review a few Body Pump Tracks because I released the latest release today. It was a tough class and I’m sure I’ll be feeling the 4,903,947 squats tomorrow. (Okay, maybe not that many but it was a lot!)

The new release even includes FRONT squats, in the lunge track which was fun and different, then went into air squats.. yes.. in the lunge track. Psssst….. Les mills- I kind of miss doing lunges in the actual lunge track. But it was a great release nonetheless.

Here is a quick sneak peak.

Anyway, after class I always like to chat and get some feedback – Especially after a new release.

Today, one of my all time Vets asked if we could do MORE CORE work.

Really?

You actually work your core the ENTIRE class, not to mention the WHOLE track dedicated to AB work at the end. 

YOU have to engage it! You could engage your core anywhere, and ALL day if you really thought about it.

Just because your not crunching or doing 500 sit ups doesn’t mean your not working your core.

I’m actually dedicating this whole post to this because I think it is a common thing among women, especially those who just had a baby, or who maybe of just watched the Victoria Secret Runway show.

Here are some tips for a totally ROCKING core in order of importance:

READY?

1. NUTRITION.

You know the old saying “abs are made in the kitchen” ? Guess what? Totally true! You have to eat right! Complex Carbs, Protein, Vegetables, and Fruits – Lower your sodium intake.

2. DRINK WATER

Not SODA. nuff said.

I am one to enjoy a DC every so often but I always feel better and more confident with my abs if I avoid it all together and drink water until I’ve peed at least 293 times in a day.

3. SUCK IT UP

You need to actively engage your core throughout your workout and throughout the day. This is something I even struggle with! After 9 months of being pregnant and never having to think about sucking in, posture etc. It has taken a toll on my core. BUT if you will think about pulling your belly button back into your spine by sucking it in and up. (not holding your breathe) Hold it in for 30 seconds sporadically throughout the day (put reminders around your house!) and focus even more so during your workout you will achieve a flatter and stronger core!!

Sweat pants are totally hot.

This was taken like a year and a half ago.. but my twins were 6 months old. I was 3 months into GPP and it changed my whole perspective on “core work.”

4. LIFT

Squats, Power Cleans, Over head Press, etc.

front squats and power cleans are probably my absolute favorite movements for the core.

Most Power lifts work the core in more ways then one. They will help you shed fat and tone those abs faster then doing 387,492,374 crunches

Before I started at GPP I was a Cardio, crunching queen! It wasn’t until I started lifting that my abs came through!

5. Train the core and run it.

Yes, notice how this is at the bottom of the list. Its important, sure but Clue in on #1,2,3, & 4 before you think you’ll get a 6 pack by taking a “abs class”

Think differently on this one. 

• Hanging leg raises
• Hanging Oblique twist
• Planks and
• Russian twist

Those are my FAVORITE exercises my core! 

You can add a new challenge to the basic Plank by being a little creative.

When people ask about core work and getting that “6 pack” there is so much that needs to take place for you to actually achieve it. The core has many different muscles (I won’t go through them)and ways to move and work, it works through any movement, and works in harmony with those muscles to create stability. If you aren’t putting the right effort into the work you may never get the flat stomach you want.

In fact- it may just not be in the cards for you.

Neil wrote an article on this very subject!- Can everyone get a 6-pack?

A pooch, a muffin top, loose skin are pretty much the evil villain to women. Most of us struggle with them, we hate it but we can get rid of them!  It does takes dedication and commitment. Mentally and Physically, that is all there is to it friends. Piece of cake right? OR is it??

Don’t forget a little cardio. Sprints are my favorite.

You want me to give you more core work?

I can make you do crunches and planks until your blue in the face.

You want a flatter stomach? Engage your core. Focus on nutrition and work for it.

Cool.

Question of the Day:

What is your favorite abdominal exercise?

Help some readers out and name some food that you think would benefit the core!

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!

Motivation

Happy Friday! Do you have some fun plans for the weekend?!


This morning I headed to GPP for a new to me workout!



Source


WOW. My abs are already feelin’ it! My abs hardly ever get sore, but this workout hit them in a whole different way! Anytime I need to hold a wieght over my head it turns into a mental battle to get through, until the last rep.


Seriously, Awesome!


I am big on motivational quotes, I love them, I collect them. - Whenever I am having a rough day or to get me through the last few miles of a marathon or even to get me through workouts like todays.
Pinterest is chuck full of them. One of my favorites is this one.





When the going gets tough at any time in my life, whether it be in the gym or at home this quote always pops into my head.

It helps me to dig a little deeper and overcome the small voice in my head that doubts my actions. I believe I can be stronger then I think when the going gets tough.

I love to push my limits at the gym, you might even say I enjoy a little pain every now and then. After a hard workout, that was really challenging to me I feel a huge sense of accomplishment and I feel stronger then I did before.

Motivation is key to the victories in life. Big or small.

Dedication is what will make you great!




Giveaway!

Head on over to Fitmixer to enter to win in their monthly giveaway!


Question of the Day

What gets you through when the going gets tough?

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?