100

Yesterday marked the 100th mile I've run in 2012. WOW. I was shocked and so proud of myself at the same time. Running has become my outlet, my stress reliever, my "me" time. Never in my wildest dreams would I have thought I would enjoy it like I do.. especially after years of soccer and dreading conditioning. I always said I needed a purpose to run.. like, after a soccer ball.. haha! Now, my purpose has changed and I am loving it.. running because I can, because it's fun!

Cheers to many more miles this year!

happy valentine's day

XOXO

Goals For The Week

Early morning workouts every day.

Clean eating.

Go to bed early.

Run at least 25 miles.

Be better about pre/post workout prep/re-fueling.

HAVE FUN.

February ♥

Ahhhh, how time flies.. It's already the month of LOVE!!

Here's some things I'm looking forward to this month:

Celebrating our 6th month anniversary

Our first Valentine's as a married couple

Making some of these and these for our place

Spending time with some college friends coming to town

Making both of these delicious treats: 1 & 2

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!

Christmas Week!

I am sooooo excited for this week! I have so many fun things planned and I can't believe it's already time for all the celebrations!

#1 on the list is starting, yes STARTING my Xmas shopping! Eeeeeeeeeeek!

The hubby and I are going here tomorrow night!

Showing friends what this class is all about on Wednesday morning!

Making festive healthy treats from here with Heather Friday!

Must find/make one of these for our family party Friday night!

Really excited to kick this week off with a good workout too!

Here's a shweaty one for ya!

Incline: 1.0

Time: MPH:

0-5 6.3

5-7 6.5

7-9 6.6

9-11 6.7

11-16 6.8

16-21 6.5

22-23 7.5

23-24 6.5

24-25 7.5

25-26 6.5

26-27 7.5

27-29 6.5

29-30 6.3

Followed by:

10 jumping jacks

10 squat + knee raises (following each squat, alternate raising knees towards chest, should do 10 on each leg

30 lunges

40 wall arm toners (wall pushups – 1^st set with wide set arms, 2^nd set with arms closer together to target triceps)

50 second plank

40 crunches

30 lunges + kickbacks

20 squat + bicep curls

10 jumping jacks

*Repeat twice

ENJOY

XOXO

Day 3!!!

Day 3!!!!

Here's your SHREDMILL workout! The speeds I used are listed to the right.. feel free to do what you would like :)

2 Minute Brisk Walk (fast) @4.0 mph

5 Minute Run @6.5-7.0 mph

1 Minute Sprint (all out) @8.5 mph

2 Minute Brisk Walk (fast) @4.0 mph

5 Minute Run @6.5-7.0 mph

Repeat 15 minute set 4 times for 1 hour cardio blast workout.

Followed by:

100 pushups and…

▪ Incline Dumbbell Press 3 sets of 15 reps

▪ Dumbbell Shoulder Press 3 sets of 15 reps

• Side Lateral Raise 3 sets of 15 reps

• Standing Dumbbell Upright Row 3 sets of 15 reps

• Burpee 3 sets of 10 reps

• Dips - Triceps Version 3 sets of 15 reps

ENJOY!!!!

XOXO

Day 2!!

Whoohoo! Hope you enjoyed yesterday's workout, it's one of my absolute favs! 6 miles in an hour.. pure LOVE.

Here is DAY 2:

5 minute warm-up at 5.0

1 minute 8.0

2 minutes 5.5

1 minute 8.0

2 minutes 5.5

And so on....

Do this for 35 minutes

Follow it up with:

4 sets of 25 squats

And 5 sets of 20 alternating lunges

I set a new goal for myself last night after Heather told me about her AMAZING running goal for the week.. if you look at the running ticker to the right of this page it says 8 miles done, 32 to go..

My goal is to run 40 miles before Christmas! Anyone wanna join in the fun!?!?!

Hope you have a fabulous, sweaty workout!

XOXO

12 Days Til' Christmas Challenge!

So.. here it is! The 12 Days Til' Christmas Challenge! As I was sitting on my couch last night with the hubster, I was trying to think of something that would be fun to encourage fitness with my friends and family before the holidays! That's when the word "challenge" popped into my head. I love competition (all those years of soccer ha!) and thought it would be fun to have some cross country motivation with close friends! Think of how good we'll feel going into this holiday ahead and ready to eat and drink to our hearts content on the happiest day of the year!

Here's what it entails:

1. For the next 12 days I challenge us to get out and do something active, something for YOU. Doesn't matter if it's a class, a jog around the park, or the daily workout I post.
2. Encourage yourself and those around you by checking in on fb, twitter, or texting/emailing with motivational or inspirational posts!
3. Try ONE new workout you have never done! I think I'm gonna try TRX..heard it's an awesome workout!
4. Share healthy recipes - it can be anything from trail mix and other snacks to full blown dinners!
5. Workout with friends/family!
6. HAVE FUN!

Here's your DAY 1 WORKOUT!!!

Incline: 1.0

▪ 00:00 – 05:00: 4.2 mph

▪ 05:00 – 07:00: 6.3 mph

▪ 07:00 – 09:00: 6.5 mph

▪ 09:00 – 11:00: 6.7 mph

▪ 11:00 – 13:00: 6.5 mph

▪ 13:00 – 15:00: 6.3 mph

▪ 15:00 – 20:00: 4.5 mph

▪ 20:00 – 22:00: 6.4 mph

▪ 22:00 – 24:00: 6.6 mph

▪ 24:00 – 26:00: 6.8 mph

▪ 26:00 – 28:00: 6.6 mph

▪ 28:00 – 30:00: 6.4 mph

▪ 30:00 – 35:00: 4.4 mph

▪ 35:00 – 37:00: 6.5 mph

▪ 37:00 – 39:00: 6.7 mph

▪ 39:00 – 41:00: 6.9 mph

▪ 41:00 – 43:00: 6.7 mph

▪ 43:00 – 45:00: 6.5 mph

▪ 45:00 – 50:00: 4.2 mph

▪ 50:00 – 51:00: 7.0 mph

▪ 51:00 – 52:00: 6.9 mph

▪ 52:00 – 53:00: 6.8 mph

▪ 53:00 – 54:00: 6.7 mph

▪ 54:00 – 55:00: 6.6 mph

▪ 55:00 – 60:00: 4.2 mph

Followed by:

▪ Wide-Grip Lat Pulldown 3 sets of 15 reps

▪ Underhand Cable Pulldowns 3 sets of 15 reps

▪ One-Arm Dumbbell Row 3 sets of 15 reps, per arm

▪ Exercise Ball Pull-In 3 sets of 15 reps

▪ Seated Cable Rows 3 sets of 15 reps

Love to you all and hope you will join in the fun! I can't wait to hear from you!

XOXO