love this.

Leap List

Yes, thank you Bachelor for inspiring this post. Before last night's episode, I had never heard of a "leap list." Sure, we've all heard of a bucket list and resolutions, but when I looked into it a little bit more, I was pretty intrigued.

Making New Year’s resolutions is a slippery slope because they aren’t often written as goals with concrete steps to take that will insure you reach them. Instead, they are often broad and with just a few set backs can feel insurmountable. Things like organize my house (yes even that statement makes me nervous!) or lose 20 pounds ~ no strategy, steps, or deadlines, just a hopeful statement that you’ll make it happen. So this year instead of making bucket list or New Year’s Resolutions that won’t stick without a plan, its time to make a Leap List.

I was really excited to learn about the Leap List because it is designed to help you focus on your dreams, be mindful of the milestones, and get out in front of any road blocks to take steps to make your goals a reality while living a lifestyle you truly love.

1. Its all about choosing the next big milestone in your life. Whether its having kids, getting married, or buying a home, it works for us all. If you are older, you are working on sending your kids to college, buying a vacation home at a bargain price, maybe you are retiring, or moving to southern california to start a new career with Honda ~ it happens.

2. Choose 10 items that you really want to accomplish BEFORE you reach that milestone. So it can be little things or big things. Every day things that don’t actually happen every day, like landscaping yard, the garage, taking all that junk in the garage to the recycling center, taking the dogs to get professionally groomed every once in awhile, or going on that trek to Mammoth.

3. Then get social. Sign onto Facebook to connect and there you can share and save your Leap List with your friends and family on your profile page and your news feed. You can also rally your community to work on their own list and learn more about how they can live the lifestyle that truly fits their goals.

It’s just that simple. The wonderful thing about a Leap List concept is you can make as many as you want, each with its own focus. Think about that “Organize My House” goal ~ what 10 things can you do to make that happen NOW? What’s stopping you?

Leap!

Article found here.

I can't wait to make some lists of my own!

XOXO

Week 2, check!

Bring.It.On. Week 3..

Sunday: Swim (1hr.)/stretch

Monday: 3.5 mile run

Tuesday: 6 x 400 5-K pace

Wednesday: 3 mile run + strength

Thursday: Spin class

Friday: rest

Saturday: 3 mile run (5-K race pace)

Yessssssssssss

3 Mile Tempo Run = SUCCESS!!

Average pace: 8:30

M1: 9:00

M2: 8:30

M3: 8:00/7:45

LOVING this training plan!!!

Tomorrow agenda:

5:30am wake-up call

3 mile run + strength

Week 2!!

Tomorrow will mark the third day of Week 2.. a 30 minute tempo run is scheduled! I feel pretty good about it.. Today, I was able to increase my mile pace by 30 seconds each mile beginning at a 9:30 pace for mile 1, a 9:00 pace for mile 2, and a 8:30 pace for mile 3. Tomorrow my goal is to start at a 9:00 min mile and work down to an 8:00 min final mile. I CAN DO IT!!!

Today while grocery shopping I decided to try a one serving package of Tera'sWhey Organic Fair Trade Dark Chocolate Whey protein powder. I'll give a full personal review once I try it :)

chocolate. celebrated centuries ago as a health-enhancing food of the gods. better known today as a sinfully sweet temptation. we return to its roots. fair trade organic cacao beans from Brazil. rich, real, dark chocolate flavor. beneficial antioxidants, disguised as dessert.

• certified organic by MOSA
• our ingredients are sourced from sustainable family dairy farms and from stewards of endangered ecosystems around the world.
• at least 20 grams of protein per serving - the recommended serving by MDs and nutritionists for people with health and recovery issues as well as for optimal post-exercise recovery.
• low in carbohydrates from fruit and low glycemic stevia means your blood sugar will not spike.

How to use:

Add one serving of tera'swhey to 6 fl. oz water or milk. Shake well or mix in a blender

Information found here.

And last but not least.. LOVING all the cross-country motivation from this girl.

Don't know what I'd do without you.

xoxo

1 Week Down, 11 To Go...

Today marks the completion of the first week of 1/2 Marathon training for the SL half. The week went well, I felt good during all my runs and enjoyed a rest day mid-week. I can tell there is going to be a big difference in my performance in this year's race compared to last year's...It's so nice to have a training plan to follow! After our little snow storm yesterday I was able to take a long run outside. It was definitely a run I enjoyed.. seeing everything covered in snow and being so bundled that the cold didn't phase me = perfect.

In addition to following the plan, I have decided that I am going to swim every Sunday for some cross training. I went today for the first time in about 8 years. I swam all growing up and throughout HS, but I loved going today for enjoyment rather than competition for a team. Here is what my workout looked like today:

200 yd. warm-up - freestyle

4 x (200 yd. kick/200 yd. pull) - freestyle

500 yd. swim - freestyle

Total: 2300 yds. = 1.3 miles

It felt so good to get back into it. I'm already super sore and can tell this will be a great total body workout to compliment all the running! I'll keep you posted on how it's going!

SL Half Marathon Training!

Today was Day 2 of half marathon training for me. Thankfully, it's not bad at all since I've been running lots lately. The first couple weeks consist of short 3-4 mile runs during the week, some tempo runs, and slightly longer weekend runs. All in all, I'm loving getting an early start! Leaves more time for improvement and feeling confident for the big race day! The one downside though is the nasty, beyond nasty SLC air. I seriously think I am knocking a year off my life running in that muck. Ew. So, the treadmill and I are gonna become best of friends. Literally. Good thing I love running to "The Today Show" and "Ellen" hahaha.

Here is the training plan I'm following with Heather:

Instead of killing my lungs outside today, I opted for a 40 minute HIIT workout on the treadmill. Here's how it went:

Time	MPH
0-5	5
5-7	6.5
7-9	6.7
9-11	6.9
11-13	6.7
13-15	6.5
15-20	5.5
20-22	6.5
22-24	6.7
24-26	6.9
26-28	6.7
28-30	6.5
30-31	5.5
31-32	7
32-33	5.5
33-34	7.5
34-35	5.5
35-36	7
36-37	5.5
37-38	7.5
38-39	5.5
39-40	8

I followed this with 100 alternating lunges and 100 squats (bodyweight). Burner.

And now to leave you with some motivation :)

2012 life inspiration

here's to a BIG year!