Survival of the Fittest

2011-06-23T06:54:00.000-07:00

I just completed Session 1 of GymWOW.

I love it!

I never though I would enjoy waking up at 6am to workout. But, it is fantastic. Getting up early and going outside to workout leaves me ENERGIZED and motivated for the day!

Now onto Session 2...

Dirty Dash

2011-06-07T20:49:00.000-07:00

I had the "BEST TIME" at the

DIRTY DASH

The most FUN I have ever had on ANY run! If you haven't run a muddy obstacle course...you should!

We started as a group and finished as a group. Rolled, Slide, Jumped, Plunged and even ATE MUD (my only advice...keep your mouth closed!)

We had a GREAT FAMILY TEAM

Team "Parry" - Heather, Jordyn, Lisa, Elisa and Chad

GIVEAWAY

2011-05-04T09:24:00.000-07:00

Win a YOGA MAT

To enter must "like" gymwow on facebook and leave a comment on gymwow's facebook wall by Friday, May 6th at NOON! (must be able to pick up in Idaho Falls, ID)

2011-04-06T10:37:00.001-07:00

My GymWOW bands have arrived! One step closer to getting GymWOW going!

GymWOW 1 Burpee

2011-04-01T18:16:00.000-07:00

2011-03-28T20:51:00.000-07:00

The GYM WOW bands are ordered!

GOALS....are important in GYM WOW. When a GYM WOW member completes one of the 4 goals....they receive a colored wristband.

THE ULTIMATE GOAL: COLLECT ALL 4 COLORS!

Are you "in the know"? - make sure you are up to date on GYM WOW by following us on FACEBOOK.

Classes starting in IDAHO FALLS in MAY!

Irish Ride

2011-03-17T12:26:00.000-07:00

HAPPY ST. PATRICK'S DAY!!

I have a special ride for my SPINNING class.

A ride through IRELAND!

Pride (In The Name Of Love) 3:49 U2 (warm up)

Irish 5:06 Tonic (warm-up, then standing runs)

One 4:36 U2 (hill)(alternated standing to simulate switchbacks) hill in Ballybunnion

Desire 3:00 U2 (increase cadence, flat road) flat along the Shannon river to Kilrush

I'm Shipping Up to Boston 2:34 Dropkick Murphys (climb - medium hill - jumps) rocky uphill road to Lahinch

The Saints Are Coming 3:23 U2 & Green Day (cont. climb/increase cadence on climb) big hill in Lahinch

Beautiful Day 4:06 U2 (flat road) (increase cadence in 30 sec increments) downhill from Lahinch - enjoy the scenery!

The Cave 3:36 Mumford & Sons (steep climb alternate standing) climb to the cliffs of Moher

Elevation 3:49 U2 (flat road - fast) downhill past castle to hill past the castle we came to town of Doolin

Sunday Bloody Sunday 4:41 U2 (med hill climb..increasing cadence in 30 bouts)ride along Galway bay - the "hill" simulates the wind of the coast

Holiday (2005) 3:53 Green Day (flat road - increase in cadence) continue on ride along Galway bay

Where The Streets Have No Name 4:48 U2 (continue flat with standing runs) city ride through Galway

Zombie 5:06 The Cranberries (climb) climb in Galway to castle

Hold Me, Thrill Me, Kiss Me, K 4:45 U2 (flat road) downhill from Galway castle

I Will Follow 3:38 U2 (sprints) Sprints to make it to the town of Galway to return bikes

Dog Days Are Over 4:13 Florence + The Machine (cool down)

Wax & Wire 4:59 Loch Lomond (cool down - stretch)

total time 1:09

2011-02-23T21:13:00.001-08:00

Yes. It is back. It is coming this SPRING and it is COMING near YOU!
Fan it, Like it, Whatever it ........on facebook, twitter, whateverer.
You WILL want to do that because there will be important information soon and of course ---FREE WORKOUTS!

Prescription Goggles

2011-01-26T15:19:00.000-08:00

Remember my fabulous sponsor Dixie Optical?

Well, for all you swimmers out there that hate not being able to see under water, or while you are swimming, you need THESE! They are prescription GOGGLES. Wouldn't it be nice while competing a triathlon, training, or even just swimming with the kids, to SEE!

now you can SEE under the SEA!

GO HERE and be a fan on FACEBOOK at receive them NOW for $39.

Spinning Profile: Switchbacks

2011-01-17T17:32:00.000-08:00

Spinning Profile:
Switchbacks - Strength ride

Warm up (5-6 minutes)

Begin Switchbacks - begin with standing climb (add resistance) for 30 seconds...just long enough to get momentum then sit down on a seated climb (1 minute) then take the resistance down (slightly) but still on the hill (2 minutes).

Repeat Switchback 3 times

RECOVER - 4 minutes or one song at 65% MHR

Climb with wind. begin with a seated climb and the first minute increase cadence 10 RPM(wind) (hold for 1 minute) lose the 10 RPM and stay on the seated climb (hold for 2 minutes)

Repeat climb with wind 3 times

RECOVER - 4 minutes or one song at 65% MHR

Up and Down Climb. begin with standing climb (1 minute) then seated climb (2 minutes)

Repeat Up and Down Climb 3 times

RECOVER - 4 minutes or one song at 65% MHR

Cool down & Stretch

SONG PLAYLIST:

Take Me Out 3:57 Franz Ferdinand Warm Up

Cobrastyle 3:00 Teddybears featuring Mad Cobra Warm up

Orange Crush 3:51 R.E.M. SWITCHBACK

Waiting for the End 3:52 Linkin Park SWITCHBACK

Hold Me, Thrill Me, Kiss Me, K 4:45 U2 SWITCHBACK

Nothin' But a Good Time 3:44 Poison RECOVER

Right Here, Right Now 3:56 Fatboy Slim CLIMB W/WIND

Enter Sandman 5:32 Metallica CLIMB W/WIND

Addicted 3:43 Saving Abel CLIMB W/WIND & RECOVER

Under Pressure 3:58 David Bowie & Queen CLIMB UP & DOWN

Bitter Sweet Symphony 5:58 The Verve CLIMB UP & DOWN

How Far We've Come 3:31 Matchbox Increase cadence flush out legs from climb

Desert Rose 4:46 Sting RECOVER

Steal My Kisses 4:07 Ben Harper & Innocent Criminals COOL DOWN

Marry Me 3:25 Train COOL DOWN & STRETCH

Skiing

2011-01-09T19:40:00.000-08:00

Had a fun weekend SKIING at Brighton in Utah!

2011-01-05T15:51:00.000-08:00

I really, really, really WANT these indoor soccer shoes

On Sale at Soccer.com!

but...instead... I am buying textbooks. Changing priorities is hard!

Under & Over Spinning Profile

2011-01-04T20:03:00.000-08:00

This Interval Spinning Profile is great for improving your endurance. Indoor Cycling can help you improve your cardiovascular performance. Whether you want to improve your endurance in running, cycling, skiing, or any cardiovascular activity....this is the spinning profile for you!

You ride just below the lactate threshold (around 85% of your Max heart rate) for 2 minutes and then just above for 1 minute (don't push too hard in that one minute...you want to be able to hold it for the full minute). You repeat this 2 under, 1 over interval, 3 times. (2 minutes seated, 1 minute standing run or standing run with resistance) Then, recover for 3-4 minutes (at around 65% of your Max heart rate). Then repeat the 2 under, 1 over interval another 3 times at a flat road, seated position. To get your heart rate "over" increase cadence. Then, recover another 3-4 mintues. Then, repeat the 2 under, 1 over interval, 3 times ON A HILL. To get your heart rate "over" increase resistance on the hill & cadence. After, Recover....cool down & stretch.

Here is the playlist I use for this profile...

Just Like Heaven 3:32 The Cure (warm up, bike set-up)

United State of Pop 2010 (Don't Stop the Pop) 5:11 DJ Earworm (WARM-UP)

Sex On Fire 3:25 Kings of Leon

Telephone 3:41 Lady GaGa

Scatman 2:56 Paul-Scat

Forget You 3:43 Cee Lo Green

Tonight (I'm Lovin' You) 3:52 Enrique Iglesias

Animal 3:32 Neon Trees

Memories (feat. Kid Cudi) 3:31 David Guetta

Stutter 3:17 Maroon 5

If Today Was Your Last Day 4:08 Nickelback

American Woman 3:49 Lenny Kravitz

More 3:49 Usher

Dog Days Are Over 4:13 Florence + The Machine (stabilize HR)

Teenage Dream (Glee Cast Version) 3:40 Glee Cast (COOL DOWN)

Give Me Your Eyes 3:53 Brandon Heath (COOL DOWN/STRETCH)

Mash UP 2010

2011-01-04T15:13:00.000-08:00

Always love a good MASH-UP and this one sums up 2010.

Can't wait to see what new music and artists will bring to 2011!

click here for a free download

2010-12-24T14:46:00.000-08:00

It has always been my plan to "return to school" once the kids are all in school.

Who knew the time would go so fast....and I would be putting the backpack back on.

I enrolled in classes at Idaho State University I am currently signed up for 13 credits (If I get into my "wait listed" classes - 19 credits)

I am still going to try to teach Spinning at the YMCA and get my daily running in. We will see..... I have BIG GOALS for 2011!

Spinning Profile. Climb for Strength

2010-12-23T15:13:00.000-08:00

I have had so many holiday sweets. I am looking forward to a good workout tonight.

NAME: Climb for Strength

Duration: 58 minutes

Absolutely (Story Of A Girl) 3:13 Nine Day Warm Up

I Just Wanna Run 3:20 Warm Up

Uprising 5:05 Muse Climb (alt. standing Climb)

Right Here, Right Now 3:56 Fatboy Slim Climb till BMP pick up..keep climbing with increased cadence for 30 sec. then take off resistance and keep increased cadence for "downhill"

Move Along 4:00 The All-American Rejects Flat Road (recover)

Ramalama (Bang Bang) 3:35 Jumps on a Hill (8 count/4 count/recover) repeat

Not Afraid 4:08 Continue Climb (standing climb last 1 minute)

Higher 3:08 Taio Cruz Increase Cadence w/ less resistance "downhill"

Sex On Fire 3:25 Kings of Leon Sex On Fire Flat Road (keep RPM stable but increase resistance a bit for 30 sec intervals to simulate "wind" keep RPM the same with added resistance.

Cobrastyle 3:00 Start Climb - add jump on hill

Don't Let Me Fall 4:35 B.o.B (clean version) - Climb (keep adding res.)

I Like It (feat. Pitbull) 3:52 Enrique Iglesias - Flat Road (recover to prepare for sprints next)

Sandstorm 3:45 Countdown Singers - Sprints (two teams 30 sec. sprints then switch)

Misery 3:36 Maroon 5 - Flat Road (begin recovery)

Dog Days Are Over 4:13 Flonence COOL DOWN

Meteor Shower 2:14 Owl City Ocean Eyes COOL DOWN/stretch

Spinning Profile ...Rolling Hills

2010-12-22T10:23:00.000-08:00

By request...another SPINNING PROFILE

Alternating Hill Climbs and Flat Road. When the BPM pick up on the song increase cadence by 10 RPMs. Remember Have FUN!

NAME: ROLLING HILLS

TIME: 60 minutes

✓ Please Don't Go 3:17 Mike Posner WARM UP

✓ Is It Any Wonder? 3:06 Keane FLAT ROAD

✓ South Side 3:50 Moby & Gwen Stefani CLIMB

✓ Magic (feat. Rivers Cuomo) 3:16 B.o.B FLAT ROAD

✓ What I've Done 3:29 CLIMB

✓ How Far We've Come 3:31 Matchbox Twenty FLAT ROAD

✓ Where'd You Go (Non-PA Version) 3:52 Fort Minor CLIMB

✓ Beautiful Monster 4:11 Ne-Yo FLAT ROAD

✓ Bitter Sweet Symphony 5:58 CLIMB

✓ I Just Wanna Run 3:20 FLAT ROAD

✓ I Hate This Part 3:38 CLIMB

✓ Raise Your Glass 3:23 FLAT ROAD

✓ Feels Like Tonight 3:59 CLIMB

✓ Higher 3:08 Taio Cruz FLAT ROAD

✓ What If 3:22 Jason Derülo COOL DOWN

✓ Collide 4:09 Howie Day COOL DOWN & STRETCH

this is a familiar conversation..

2010-12-21T15:02:00.000-08:00

Scotland

2010-11-26T17:30:00.000-08:00

I love this video. Scotland is beautiful but I can't imagine doing these bike tricks on those castle walls.

Spinning Profile. 2 Loops

2010-11-17T16:02:00.000-08:00

I have been asked by some friends to post my SPINNING PROFILE's. So here is one of them. Come to a YMCA Spinning class (thursday @ 6:30) for the real fun!

Hey There Delilah Plain white ts warm up/bike set up 3:53

Just A Dream Nelly warm up 3:58

LOOP 1

Great DJ The Ting Tings flat road 3:23

Strip Me Natasha Beding Climb 3:30

Under Pressure David Bowie Climb 3:58

Silence (DJ TIESTO) Delerium & Sara Downhill (fast cadence) 3:55

First time Lifehouse flat road (standing run w/chorus) 3:24

Bond on Bond Bond flat road (sprint w/high bmp) 2:35

LOOP 2

She Is The Fray flat road 3:56

Uprising Muse Climb 5:05

Magnificent u2 Downhill start @"Magnigicent!" 5:24

Double Vision 3OH!3 Flat road (standing run w/chorus) 3:11

Fuego (Caliente Mix) Bond Flat road (Sprint during chorus) 3:36

Waka Waka Shakira Flat road (standing runs begin cool) 3:23

Just Breathe Pearl Jam cool down 3:35

Back to You John Mayer cool down and stretch 3:57

CLASS NAME: 2 LOOPS

DURATION: I hour

and eat your dessert too!

2010-11-17T15:46:00.000-08:00

My friend introduced me to this gum. It is SOOO GOOD! It tastes just like it says "Strawberry Shortcake", "Mint Chocolate Chip" and "Key Lime Pie". This time of year we tend to over indulge on sweets. Try to keep the pie eating to Thanksgiving ONLY. Instead of reaching for leftovers... pop in a stick of this yummy gum. Then, you won't be gaining those extra holiday pounds.

WAKA WAKA

2010-10-26T09:16:00.001-07:00

On Saturday, I took my first ZUMBA class at the YMCA. I LOVED IT! I am not a dancer at all but it was so much fun and everyone was having a great time. In my mind I was moving like Shakira even though I really looked like Elaine from Seinfeld. But, it was fun and a GREAT WORKOUT!

This VIDEO puts my two favorites together....

Every time I watch it...it makes me want to play SOCCER and DANCE! I wonder what my teammates would think if I just started doing the Shakira dance during a soccer game.

watch it HERE!

20 minute SPIN PROFILE

2010-10-23T19:30:00.001-07:00

This was just a teaser class..ONLY 20 minutes.

Here is the music

Only Girl (In the World) Rihanna

Strip Me Natasha Bedingfield

Magnificent u2

Club Can't Handle Me Flo Rida

DJ Got Us Fallin' In Love Usher

Shop on iTunes

Running in an Empire State of Mind

2010-10-21T16:57:00.000-07:00

I had a great trip to NYC. I LOVED running and soaking in all the scenery. I ran down my old street. Carroll Avenue - a trip down memory lane.

Spinning!

2010-10-19T07:58:00.000-07:00

I have decided to go back to teaching SPINNING! I haven't taught since I lived in New York but with all my kids in school. It is the PERFECT time to get back into it. I have always LOVED teaching!

I kick off with a 20 minute teaser at the YMCA FALL JAM

Saturday, October 23

Jam starts @ 8:30am (I teach SPINNING @ 10:20am)

@ YMCA in Idaho Falls

See you there!

26.2

2010-10-08T10:34:00.000-07:00

St. George, UTAH Marathon

2010

Race Report

I boarded the bus at 4:30 am and it drove up to the Start. I waited around for 2 hours, chatting with other runners and preparing for the big run. The weather was the warmest at "start" it has ever been. I was comfortable in a sweatshirt and pants. They gave out gloves and had fire pits set up for the runners to stay warm but they weren't needed.

Then at 6:30 or 6:45am (I think they started the race late). It STARTED! The crowd was anxious and excited. It took 6 minutes for me to reach "Start". The weather was perfect at this time and it was fun to run in the dark. My pace was slow in the beginning because the crowd was still thick and we were running elbow to elbow. As soon as it thinned out...I knew the weather was only going to get hotter so I picked up my pace. I felt GREAT! I enjoyed running, listening to my music and enjoying the scenery. The sun came up over the red rocks, it was beautiful, and I was happy. I was happy to be apart of the race and to feel the energy from the other runners. This is what I was training for and the moment was here and I was loving every minute. I looked at my Garmin and was averaging an 8 to 8.3 minute mile.

At 5 miles...the FIRST HILL...was ahead and it was a doozy! I used the downhill leading to the BIG HILL to gain speed....then I felt my pace go from 7 minutes to 9 minutes to 11 minutes then 13 minutes...I had hit the hill. It felt like running through molasses. It looked like someone had hit "slow motion" on the TV, all runners immediately slowed....way down. I picked a slower song on my ipod and let my pace slow down. I had trained my body to run to the beat of music. A slower pace is what I needed to make it up the hill. I never stopped, never walked the hill. After I got the the top of the hill, my pace slowed down to a 10 minute mile even though it was flat. I think my body needed to recover. I stayed at this pace for a few miles. I ate some sport beans and walked at the water stops to rehydrate (the weather was beginning to get HOT and I wanted to stay well hydrated).

Then, I was able to bring my pace back up to a 9 minute mile. A few miles later, the view was breathtaking, the road had a decent, the sun was shining but not HOT, and my sport beans kicked it. I regained energy. I flew down the hill. I was passing up runners and I let my body just fall down the hill, my legs just catching up to my falling body. It felt like someone was behind me pushing me and I didn't have to work to run. It was the feeling you get when you are on a bike and you are gliding downhill. The cool wind from going fast and working with little effort.

I looked at the GPS and saw a 7.3 minute mile. I was cruising!

When the road started to flatten (and go uphill) I slowed the pace back down and averaged a 9.5 minute mile. I made sure to walk at every water stop and rehydrate. I made mistakes in the past of not drinking enough water and this was a mistake I would NOT make again.

When I got to mile 20. I was ecstatic! I am already this far!! I knew my family would be cheering me on at mile 23 and I only had 3 miles till I got to see them (this really helped break up the mileage on the last push)

Then, at mile 23......

I was running down at a slight decline and saw my AMAZING family up ahead! I had a HUGE smile on my face (the day before someone had said they NEVER saw any runners smiling...so I wanted to prove him wrong) I was so excited to see my family holding up signs that they made for me. This is the fist time they had seen me run a marathon and it meant so much to me to see them there supporting me. I stopped, gave everyone a BIG HUG and said "only 3 more miles....see you at the finish!"

Then, I was back on the road!! Only 3 more miles. But, they were the HOTTEST miles of the run. The heat was getting unbearable, I would drink and dump cups of water on me at every water stop. There was a sprinkler to cool runners off and I took full advantage of the sprinkler. This is the part of the run that you feed off the crowd and really dig deep. My pace was slower now because of the heat but I was proud of myself for not stopping, not walking.

I was almost done. I could do it...the end was near!

I made it! I saw the finish line and dug deep. I loved the crowds cheering for me as I reached the finish line.

I did it! I finished!

4h:16m:19s (gun) / 4h:10m:11s (net)

My Personal Record for a Marathon was made!

My family found me at the end and I was happy to see them.

Thanks to DIXIE OPTICAL for sponsoring me on the race. I enjoyed the journey!

MY STATS

MY PICTURES

VIDEO of START of RACE (if you go to 6 minutes in...you can see me run past the START)

After the race, my mom and I had the opportunity to attend a 10 year club and Sponsor dinner. The food was delicious and it was inspiring to talk to the men at our table about the 10 plus St. George Marathons that they completed.

The next day, my body payed the price. I woke up with a terrible sore throat and body aches. We drove home 8 hours and came home to a flooded basement. After, wet vacuuming and cleaning out the basement for hours, I went to bed in agony. The next morning I went to the Dr. and found out I had Strep Throat. I am so glad it came AFTER the race.

It took me 3 days to recover from strep throat (my body was punishing me for what I put it through) and I spent my birthday in bed (with cleaning and repair men coming in every 20 minutes to clean up the water damage in the basement). At least I had a good excuse to take a few days off and put my feet up.

32

2010-10-08T10:21:00.000-07:00

10/05/10

I turned 32. I am happy with all that I accomplished this year. A new PR (Personal Record) for a half marathon and a new PR for a marathon. I am showing up my 20 year old self.

This year.. I embrace 32 and live it to the fullest!

Happy Birthday to me!

Race Report Coming Soon!

2010-10-06T08:04:00.001-07:00

The St. George Marathon race report is coming soon. I got strep throat the day after the race and then came home to a flooded basement. So things are crazy here right now and I am still in recovery.

Got it

2010-09-30T08:23:00.000-07:00

BIB

#6581

sounds lucky
Packing the car for the trip!

See ya after 26.2

Running Music

2010-09-30T07:48:00.001-07:00

My friends have been asking for me to put a list together of good running music. Since I am currently putting together 4 hours of music for the marathon ....here is a list of some of my recent favorites on my ipod.

"If I Had You" Adam Lambert

"Misery" Maroon 5

"Just the Way You Are" Bruno Mars

"The Only Exception" Paramore

"Miami" Counting Crows

"DJ Got Us Fallin' In Love" Usher

"Only Girl (in the world)" Rihanna

"Just a Dream" Nelly

"Uprising" Muse

"Dynamite" Taio Cruz (this is my kids favorite song and it is now WAY OVER played in my house...so I deleted it from my playlist)

"You Run Away" Barenaked Ladies

"Ridin' Solo" Jason Derulo

"Beautiful Monster" Ne-Yo

"In My Head" Jason Derulo

"Just Breathe" Pearl Jam

"Teenage Drewm" Katy Perry

"Tyrant" One Republic

"Wish We Were Older" Metro Station

"She Is" The Fray

"Empire State of Mind"

3 days...

2010-09-29T17:59:00.001-07:00

The St. George Marathon begins in 3 days! I ran my last training run today and I have been carbo loading (got to love that part!). My Mom's Optical Shop - Dixie Optical is sponsoring me for the race. The weather is going to be HOT HOT HOT! This is a change from last year's Chicago Marathon where I FROZE.
I got my "Dixie Optical" tank top all ready!

Check back after Saturday for a full race report.

Minnesota Half Marathon

2010-08-07T17:17:00.001-07:00

Today I ran the Minnesota Half Marathon in St. Paul, Minnesota. It was so much fun to run in the city where I grew up. The humidity was difficult to run in (I am used to dry air now) but after the first hour it started to sprinkle (that felt great!) then it started to really rain (not so great) I had my best half marathon time 1:59:25.

The other part of the race was a "Roll" half marathon. Roller-bladders cruised the streets and it was fun to watch as they circled past us on the other side (they started earlier and it was a loop). They would race in a train formation with about 4-20 racers. This is something I have never seen before. It was great entertainment for me as I ran.

Waterski

2010-08-07T17:16:00.000-07:00

Yesterday, I went water skiing for the first time in years. My arms are sore today! I guess I need to work up the water skiing muscles again.

Swimming

2010-08-06T20:32:00.000-07:00

This week I have the opportunity to visit with my Dad in Minnesota. He has the BEST backyard ever! The beautiful Lake Marion. A summer isn't complete without the lazy days of spending time on the lake.

I haven't swam since I was pregnant with my youngest daughter (yikes! that was 5 years ago!). So yesterday, the warm lake water was calling my name for a swim. So, I jumped in....WOW the water is a beautiful temperature...PERFECT! I forgot how hard it was to swim in open water and how exhausting. I swam a good distance, having to stop and switch to the back stroke several times. But, it felt great! This week...I will need to clock in more swims.

Marine Pull Up

2010-08-02T19:24:00.000-07:00

My family went to see the BLUE ANGELS perform locally. At the show they had the MARINE challenge for PULL UPS. The Men were required to do 20 pull ups (without stopping) and the Women were required to hold a pull up (without arms extending) for 1 minute to win a T-SHIRT. So If you know me...I LOVE A CHALLENGE! So I signed up and held the pull up for exactly one minute. Once the Marine announced that I won a t-shirt....I let go. The first 30 seconds were easy but those last 30 and especially the last 10....OUCH! My arms were sore the next day and my I felt a little light headed after but it was worth it! I am now the proud owner of a Marine T shirt and my five year old daughter had a chance to cheer me on with the crowd.

Mud Run

2010-08-01T21:56:00.000-07:00

Spud Mud Run! I ran a 5K in the mud all while holding a SPUD. It was challenging (running up hill in wet mud and sand) and fun. I got 3rd place overall and the 1st place woman. A fun run!

Bone & Back Relay

2010-06-27T17:04:00.001-07:00

This weekend was the BONE & BACK relay. We had an 8 person team to go 40 miles (to Bone and then Back). It was so much fun to cheer on my teammates. We got 8th place and our total time for 40 miles was 5 hours and 54 minutes. We all had so much fun and can't wait till next year to do it again.

10K - Scenic River Run

2010-06-22T07:28:00.000-07:00

Saturday I ran in a 10K. The weather was great but it was hot for running. The run had some hills, and I got stuck waiting at a stop light. I was sure around mile 3 that I was not going to beat my time. I also had to dodge the 5k walkers the last half of the run. So on the fourth mile I slowed down. When I turned the corner at the end and saw the finish line....I watched the clock tick from 49 minutes to 50....I realized I could have beat my GOAL time. I wish I would have kept up my pace!!

I ended up with a 50.15 time on my 10K and it is a new personal best! I am happy with my time but next time I need to tell myself "keep it up no matter what!"

I WIN!

2010-06-18T17:54:00.001-07:00

I finished a great season of Womens Outdoor Soccer. It was a lot of fun. We tied our first game 1 vs. 1 ..... according to the word cup...that is a WIN. We also won our last game 6 vs. 0. All other games in between...we lost. But, it was a great time!

Now...I start coed Outdoor. We WON our first game! Well...the score was 2 vs. 2.....but that is a WIN ;)

10K

2010-06-05T10:52:00.000-07:00

I finished my second 10K race this year. It was the Melaleuca 10K. I was the first woman to finish! I won a hour massage (can't wait to use that!). My time was 55 minutes. Another race completed!

St. George Marathon

2010-06-04T19:26:00.000-07:00

I tried for the lottery for the St. George Marathon in October but was unable to "get in".

But, thanks to my mom and her Optical Shop, Dixie Optical

I WILL BE RUNNING IT!

Dixie Optical is going to sponsor me in the race. Better get my run on....and....start TRAINING!

Thanks DIXIE OPTICAL

10K

2010-05-15T21:38:00.000-07:00

I ran my first 10K race this year. The weather was perfect! My time was 51:21. My new goal is to break 50 minutes on my next 10K.

Dwight Spinning

2010-05-09T07:44:00.000-07:00

I am considering going back to teaching SPINNING. But, maybe I should just let DWIGHT SHRUTE from the OFFICE do it.

Wish List

2010-04-04T20:49:00.000-07:00

I REALLY want one of these to take my 4 year old out on rides. She is getting too old for the trailer and wants to "ride too!". This would be the perfect solution!

Motivational Monday

2010-03-29T14:16:00.000-07:00

Everyday we watch commercials and are bombarded by advertisements saying "LOSE WEIGHT EASY"and "Lose weight FAST!" The truth is...it is NOT EASY or FAST. It takes hard work, determination, exercise and eating right. Don't let media lure you into thinking there is an "EASY and FAST" way. If you feel "I am just not getting results". You need to stick with it, continue to eat right and exercise .

It takes TIME and HARD WORK!

You will get there...have patience and keep up the good work!

Workout Wednesday!

2010-03-24T11:52:00.000-07:00

As much as I HATE running on the treadmill. The winters here are LONGGG an the spring WINDDDY. So, a lot of times I am stuck running on a treadmill like a hamster.

So...a little advice for my fellow TREADMILL RUNNERS.

BUMP UP YOUR INLCLINE!

Have you ever ran outside after training on a treadmill and found that it is so much harder to run outside? I HAVE!

WHY is that? because the treadmill belt will propel you, you're not using as much energy as you would if you were running outside. There is also no environmental resistance indoors (such as wind - yes ID we get a lot of that!) making your workout a little easier indoors.

So to fix that...bump up the incline at least 1 percent. Then workup to 2 percent. The higher your incline the more calories you will burn and the more lean muscle tissue you will work and develop.

Hopefully we will all get outdoors soon (I know I will....warmer weather tomorrow...here I COME!)

Flavor Flav!

2010-03-22T10:18:00.001-07:00

Recently my friend asked "How can I mask the nasty taste of Whey Protein Shakes?".

Well...here is a little secret. I buy the SUGAR FREE Davinci Syrup. I put in a few teaspoons and it gives it a DELICIOUS taste. My favorite is CARAMEL! Add it to your protein shake and you turned it into a treat.

You can buy these at any local grocery store. ENJOY that FLAVOR FAV!

Motivational Monday

2010-03-22T07:18:00.000-07:00

FRIENDS

can be the MOTIVATOR you need! Having a good group of friends that encourage and motivate you to reach your potential and obtain your goals is KEY to success.

Tell your friends your goals and ask for their help.

Good friends are hard to find but they are GOLD!

They can be your MOTIVATOR when things get hard.

H2O

2010-03-21T18:23:00.001-07:00

If you are serious about being healthier and leaner, drinking water is a MUST DO!

The body needs water to function. Many parts of the body contain water, including the brain, blood and lean muscle. Water in the body serves to:

regulate body temperature
remove wastes (through urine and stool)
carry nutrients (food) and oxygen to cells
cushion joints and
dissolve nutrients to make them available to the body

Water can help you lose weight!

If you drink water before a meal and during a meal...you will consume less calories.

If you are even 1% dehydrated you can cause a significant drop in metabolism, which can interfere with weight loss.

If you are getting the munchies. Drink a glass of water. If you are STILL hungry 30 minutes later. Then, it is not thirst. But, many times THIRST is causing the craving.

How much water should YOU be DRINKING? (usually it is more than the 8 ounce glass a day)

Take THIS TEST (and find out)!

I discovered I should be drinking 86 ounces or 2.6 L a day.

I BETTER get drinking that H2O

Are you drinking enough water?

Motivational Monday

2010-03-15T12:39:00.001-07:00

Welcome to my NEW series on the "Survival of the Fittest" Blog.

MOTIVATIONAL MONDAY~ each week I will post a picture, quote, or personal story to get you MOTIVATED to MOVE!

The time change messed up my MONDAY workout. I planned to go to a SPINNING class at 6am. But, the time on my clock was not set-back (ARGH! Day light savings!) and I woke up, got dressed and was about to walk out the door when I noticed...I MISSED IT!

But...it is MOTIVATIONAL MONDAY and I WILL NOT let this set back mess up my day. So...the weather is beautiful outside, the snow has melted off the sidewalks and I WILL get my run in!

NOW...one of the things that motivates me...

When I was running the CHICAGO MARATHON and was feeling the pain and the tiredness. The CROWD is what motivated me. The 40,000 plus people CHEERING and YELLING "GO! GO! GO!"! The crowd made me feel like a ROCK STAR and kept my feet going.

What motivates you?

Dailymile

2010-03-07T19:12:00.001-08:00

This SITE is like facebook for athletes! It is a great way to log your runs and workouts and know what runs and triathlons are nearby. Find others running the same race and compare training schedules. I even got a little ticker on my side bar to keep me motivated.

SHAKE it

2010-03-07T10:32:00.001-08:00

My husband has been doing a weight loss competition at work and is doing GREAT. So far he has lost 35 lbs. WAHOO!

In the process he has got me addicted to these SHAKES. I love them. We have been using the Amplified Wheyabolic Extreme protein powder from GNC.

I will have a shake for breakfast before going to the gym (or after if I am working out at 6am)

My favorite Recipe - Chocolate Cherry Shake! It about 230 calories with PROTEIN galore (20 grams) Women..you need PROTEIN too!

Mix in a Blender....

1 cup of skim milk

1 scoop of Whey Protein Chocolate

1/2 cup of Frozen Cherries (no sugar added..walmart sells frozen cherries with no added sugar..they are the best!)

4-5 ice cubes

I also found this LIST OF RECIPES for Protein Shakes. However...be careful some of the recipes on the list are heavier in calories.

Maybe someday my husband will share all his secrets of success for the blog. But, for now...SHAKE IT!

I heart SPONSORS

2010-03-05T10:05:00.001-08:00

Thanks to TETON TOYOTA and ROBINSON AUTO GLASS my WOMEN'S soccer team will not have to pay hefty team fees!

LOVE THOSE SPONSORS!

Soccer Fan

2010-03-03T12:30:00.001-08:00

I am a HUGE soccer fan and was excited to meet some players from the LA GALAXY soccer team in Scottsdale, AZ. They were their for a scrimmage and some spring training.

You got me SPINNING...

2010-03-03T11:47:00.001-08:00

I have to admit. I miss teaching SPIN classes. But, the cost to re-certify is too much for how much they pay the Spin Instructors here. Not to mention the gyms here have Spin Instructors coming out of their ears and "Don't need Spin Instructors". There are good Spin Instructors at the gym I go too but, there are a few that I can't bear to sit through a class with. One of the Instructors did a whole class (50 minutes) of Christmas music. She asked the class "Since it is Christmas in 5 days..can I play some Christmas music?" But, it was not "some" it was 50 minutes. I was DYING of boredom! Another Instructor's music did NOT match up with her ride. She had us sprinting to SLOW music and CLIMBING to techno music.

Music can make or break a ride. UGH?!! For now I will just hope the new gym in my area that is being built is hiring SPIN INSTRUCTORS and pay decent. If not, I guess I am stuck with some bummer rides here and there.

Now...lets talk about SHOES. If you are taking at least 1 class a week...BUY A PAIR of CYCLING SHOES!

Why Buy Cycling Shoes?

Cycling shoes will give you a more powerful, efficient pedal stroke. They will also help circulation and minimize pain to the balls of your feet.

Where can you buy Cycling Shoes?

Most Cycling shops sell shoes that you can use for indoor cycling class. Make sure you ask if they will include a cleat and install it for no charge. You need the cleat to make a cycling shoes compatible with the indoor spinning bikes.

What to look for in a shoe?

You want to look for a shoe with a stiff sole, good retaining system and stable,

breathable, durable construction. Stiff soles will help increase your leverage on the pedal and decrease fatigue in your feet. You also want to have laces or velcro straps to hold your feet

securely in place so you will have a strong upward pedal stroke. Breathable fabric will help keep feet from getting too sweaty in a hot indoor class.

SportsBaby

2010-02-27T16:07:00.001-08:00

My friend, Lisa, not only has a great name but came up with an AWESOME idea! It is a baby carrier made for both the water and land. It is made out of a wet suit type material and is perfect for those days on the beach, trail hikes, swimming in the pool or just walking around at the mall.
I wish I would have discovered this when my babies were little.
SportsBaby is a MUST HAVE for all you moms out there! THIS is the baby carrier for the ACTIVE Mom & Dad.

Think Thin

2010-02-16T06:36:00.000-08:00

When I lived in New York, there was a Trader Joes across the street from the gym that I frequented. I LOVED these THINK THIN bars. Since moving to Idaho, I have not found these bars anywhere! Until, yesterday....there they were in the "nutrition bars" section of SMITHS. I was so excited, and better yet, they were ON SALE!

The reason I love these bars is they are good (they don't have the usual powerbar taste) and they have ZERO grams of Sugar (most fitness/energy/meal replacement type bars have LOADS of SUGAR).

When is a good time to eat a bar like this? I like to have protein right after a workout. In fact, if you are weight lifting you should be consuming protein within 30 minutes after (even though you are usually not hungry during this time) So I will pack one in my gym back and eat it on the way home from a good weight lifting class.

Best site to Track Nutrition, Weight & Exercise

2010-02-14T19:01:00.000-08:00

I have been using this site called DAILY BURN.

It is AWESOME! It is a great way to track your nutrition (calories), exercise, and goals. Want to lose 5 lbs in 1 month?.... it will tell you how many calories you need to eat each day to reach your goal.

Then, you input the food you ate that day (they have EVERY food on their list...it is AWESOME!) and it keeps track of the calories you consumed for you. As well, the amount of fat and carbs in the foods that you consumed. It will even give you a CHECK (you reached your limit) or an X (you went OVER!)

If you are trying to LOSE WEIGHT, GAIN MUSCLE or STAY IN SHAPE. This site is PERFECT!

You can also keep track of your fitness....want to train for a 5K, marathon? This site can help you with that as well.

Need motivators? You can find other friends and motivators to help you reach you goal.

I highly recommend this site!

Oh yeah....there is an APP for THAT. They have an application for your ipod so you can track your food from everywhere. Pretty sweet stuff!!

ohhhhh......and.....IT IS FREE! I am using the basic plan and it is TOTALLY FREE! If you want extra help with tracking, etc....it is very inexpensive. TRY IT!

Magnificent!

2010-02-12T15:53:00.000-08:00

Magnificent by U2 is one of my most repeatedly played song on my Ipod when I run.

When we were in Hawaii this song came on the radio while cruising the island in a Mustang Convertible. Driving with the top down on the convertible I could feel the warm humid breeze of the Kauai tropical rainforest. What a whole new rush and amazing feeling! MAGNIFICENT!

Now, when I am indoors on a treadmill or a spin bike. I can listen to this song, close my eyes and bring myself back to that island. It will help me get through those "indoor training" days.

Hawaii Run Journal

2010-02-08T13:48:00.001-08:00

Every day I would wake up in the morning in Kauai, HI and go for a run. There were many great places to run and BEAUTIFUL scenery. Running was BLISS! Here are some shots of my running experiences...

Boogie Box

2009-11-16T18:34:00.000-08:00

I love the show SHARK TANK, where people bring there "ideas" to the "sharks" to get funding to make their company take off. Well..the Sharks wouldn't give these ladies funding but I loved the idea.

It is BOOGIE BOX.

I miss kickboxing big time! My abs were the best they have ever been when I was teaching kickboxing 3 times a week. I want the ripped abs back and I think BOOGIE BOX is the answer. Now I need to convince the gym here to pick it up.

Pickle Juice

2009-11-10T15:35:00.001-08:00

Looking for a drink to help you recover after a long run...drink up some PICKLE JUICE. Yes..pickle juice is supposed to help endurance athletes recover. So drink up!

The Doctors

2009-11-06T16:20:00.000-08:00

I love this show! There is always great insight on things we all need to know. Today the Doctors talked about what workouts are the best for your body type. We all have different body types and it is important to know what body type we have so we can find an exercise that will help us reach our goal.
Hear about it here.

Also, check out those BIKES. Wouldn't those be a great addition to a gym!

Chicago Marathon

2009-11-06T16:12:00.001-08:00

After a summer with a sprained ankle I was worried about training and running a marathon in the fall. But, I did it! I completed my 2nd marathon in October. You can do anything you set your mind to do.

Ready MY STORY here.

Soccer

2009-06-21T16:14:00.001-07:00

Another great womens soccer season comes to an end.
Thanks to our sponsors Teton Toyota.
We had a fun time!

2009-06-07T18:34:00.000-07:00

My nike plus chip is not working at the moment and before I get a new one I have been using this site to track my runs. Now I will have something to keep me on track. My official "marathon training" begins in 1 week!

wish I found this earlier!

2009-05-24T18:26:00.000-07:00

I found this great article on how to rehabilitate a sprained ankle. It has been over 3 week since I sprained ankle and it is still swollen and feels weak. I tried to run on the grass and the uneven grass was difficult on my ankle. I really need to get the strength back in my ankle before I feel I can return to play soccer again. I wish I would have found the article earlier. But, better late than never.

To my beloved sport...

2009-04-30T14:31:00.000-07:00

Dear Soccer,

You are my favorite sport and love you dearly. I know I am getting old and can't run like the high school kids. I felt like we were doing so well. I was playing 3 times a week and could see an improvement. I even enjoyed mixing it up...going outdoor and then indoor. It was fun! But, what happened yesterday can not happen again. I have children and a husband that need me. I need my feet. I am taking this sprained ankle as a minor set back. But, it can never happen again. It is too painful! Now, I am not giving up, I just need a break to recover.

2009-04-05T08:49:00.000-07:00

I have decided to go with this training program for the CHICAGO MARATHON in October. In the past I have done Hal Higdon's training guide. I decided to try something new this time and go for the "intermediate" training program. I hope this helps me to beat my time.

So far, I have not really been "training" just running as much as I can. The weather in Idaho has not been cooperating. But, I did go on vacation to St. George, Utah and was able to enjoy some nice long runs.

Chicago!

2009-03-29T09:18:00.000-07:00

It is OFFICIAL!

I am all registered to run the CHICAGO MARATHON 2009

So far my brother, Ryan. My sister in law, Heather and my cousin, Jordyn are running it with me!

Time to get training!

I have set up a facebook running group for the Chicago Marathon to help with the training! All Chicago Marathon runners are welcome to join.

Muscle Soreness?

2009-03-23T16:03:00.000-07:00

THIS PLUS THIS

Will make your sore muscles feel so much better

great app!

2009-02-25T12:29:00.001-08:00

If you have an ipod touch or the iphone. I highly suggest this "Lose it" application. It will tell you how many calories you should consume in a day depending on how much you weight and how much you want to lose. Best of all it keeps track of what you consume and burn. You input what you eat (it will even "look up" foods for you) and input your workouts. Then it tells you how many calories you have left for that day. I love it!

Best of all...I just downloaded it FREE!

Enjoy!

Soccer

2008-11-13T13:53:00.000-08:00

Another great season of indoor soccer comes to an end.
I love this sport!

University Place 5K

2008-10-05T08:55:00.000-07:00

Last weekend, I knew I would be running the last 5K while in my 20s. So I put all my effort into the run and won first place. My time on the 5k was 24 minutes.

Now I have a new record to beat while in my 30s.

Rolling Hills 5K

2008-09-18T11:37:00.000-07:00

I ran the "Rolling Hills" 5K with Scott and Jordyn on Saturday. The run was a lot of up and down...I guess that is why the call it "rolling hills". I didn't finish with my best time but I was the first women to complete the 5K.

Now Light and in a Bar!

2008-08-27T18:51:00.000-07:00

I found these at Target yesterday and I am so excited! My husband and I are fans of Muscle Milk. I enjoy the light because it has fewer calories but the same great advantages that is offered in the Muscle Milk formula.

I like to eat half the bar before a good workout (to give me added energy to get through the workout) and then eat the rest later (to help build muscle).

There are only 170 calories with 15 g of protein... a great bar to help repair tissue and build lean muscle. It is not bad tasting either! My favorite are the Peanut Butter Chocolate Bars...yummy!

Taken out

2008-07-06T14:18:00.000-07:00

I got taken down (twice) by a 6ft girl in a soccer game last Thursday. I was prepared for getting knocked around by the men but this girl was worse! We got the penalty kicks but it wasn't worth the pain it put me through. All Friday I was in horrible pain and finally decided to go in to the Doctor on Saturday and get an x-ray to be sure. There were no breaks - YEAH! But, the muscles were pulled and shoulder is still bruised and sore. So I am now the proud owner of a blue sling. The good news is that I don't need my arms in soccer and I hope to be better for next weeks game. The bad news is that I can't lift weights, play tennis, golf, waterskii or play softball till it is better. UGH! I am hoping for a speedy recovery but grateful that I didn't break anything.

Golf lesson

2008-06-22T10:16:00.002-07:00

I had my first one on one golf lesson yesterday. I learned a lot and now know how to swing correctly. I am not 100% sure this is really the sport for me. But, since all my kids and my husband love it. I am giving it a shot!

"Soccer Moms"

2008-06-12T20:25:00.000-07:00

Group Photo. I haven't been in one of these pictures for some time. We took the photo to send to our sponser. I feel like I am 18 again!

I have loved playing with these ladies. We ROCK! I look forward to playing with some of them in the Co-ed Summer Season.

So much FUN!

2008-05-29T21:09:00.000-07:00

Thanks to everyone that came out for the FREE GymWOW class. It was so much fun! The Program is starting next week on June 3 and will meet every T, W, and TH at 7:30pm at the Community Park.

Purchase the full program or a punch card of 10 classes.

for more information...contact: gymwow@gmail.com

If the shoe fits....

2008-04-28T08:13:00.001-07:00

This last weekend I was in Boise, Idaho. I had a great time at See Jane Run. What a fun store! An all women's running store -hooray. Of course, my husband was bored and patient while I shopped.
I also had them analyze my feet as I ran on the treadmill. They video tap you while you run and then play it back in slow motion. Looks really funny. I found out that I put pressure on the inside of my heel and that a stability shoe is what I should be buying. This is the shoe they chose for me...

I am still trying to decide if "i love it". I loved the way they felt. They were light on my feet and very comfortable. It is the look and style that I am not digging. Is it work it. Wearing a shoe for comfort but not enjoying the look. I don't know. The jury is still out.

I did LOVE this running skirt.....

Running outdoors again!

2008-04-07T08:49:00.000-07:00

It has been a long winter here! This last week I went down to St. George Utah for some warm sun. I had the opportunity to run outside again and it felt wonderful!!! I can't wait for it to warm up here and run outdoors again. Running on a treadmill made me feel like a hamster on the wheel and it was getting old. I am excited to run outdoors again and I plan on putting some races on the schedule for spring and summer.
Ahhhh finally getting out of hibernation!!

new blog----one hundred healthy dinners

2008-03-13T12:34:00.000-07:00

My friend Sheree started this great food blog. One Hundred Healthy Dinners. All her dishes look delicious and better than that - they are healthy!!

Edamame

2008-01-28T10:46:00.000-08:00

A great snack. High in fiber and high in protien. Fiber will help you feel full longer and protien is great to build muscle. Also, a great taste!!
So next time you have a salty snack urge.....grab some Edamame. It can be served Hot or Cold. I prefer it Hot but the choice is yours.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
120 calories
9 grams fiber
2.5 grams fat
1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
0.5 gram monounsaturated fat
11 grams protein
13 grams carbohydrate
15 mg sodium
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium

Also, if you have a Sams Club near by- they sell easy to make, individual bowls with the salt included.

Enjoy

Run like a GIRL

2008-01-24T14:15:00.001-08:00

I love this site. Gym Skirt! They have shorts under the skirt and they make you feel so girlie when you workout! There are different styles for different activites.

To Eat or Not to Eat?

2008-01-22T08:20:00.000-08:00

A reader asked me:
"I am confused. Do I eat before a workout or after a workout? What is best?"

Answer:
You should eat a light snack before a workout. Something low in calories and with some carbs. This will give you energy for your workout and prevent you from feeling nauseous throughout your workout.
Now if you are doing a weight resistance workout and trying to tone and build muscle. You need to eat a light protein snack within 30 minutes of the completed resistance workout. This is important! Usually after a workout you are not hungry but your body needs that little bit of protein. Try a high protein power bar, muscle milk, chicken or tuna.

This is about YOU

2008-01-14T10:50:00.001-08:00

I am a strong believer in doing things for......
YOURSELF!
You are the most important thing to your family, your spouse, your friends, your children and if you are not happy then nobody will benefit.
So I want YOU to take time for YOU!
You DESERVE it!
Make a list of what YOU have always wanted to do and share those goals with your friends and family so they can help you. So I am tagging everyone because I want you to do this! Post you list and tell everyone that you will be taking care of YOU this year.

Go to they gym and leave your kids in childcare (it is only a short amount of time) - YOU DESERVE IT!

Go to they gym and leave your spouse at home with the kids - YOU DESERVE IT!

Reward yourself for completing a goal - buy a new outfit that fits the new figure - YOU DESERVE IT!

Stop with the guilt. Your kids will be fine if you leave them for a little while and they will be happier if you are happier! You are also showing them that physical fitness is important and they learn from watching you.

So no more guilt! Do things for YOU!

low fat, high protien lunch idea

2008-01-14T10:43:00.001-08:00

I wanted to post on one of my favorite lunch ideas. Tuna is high in protein and low in fat. A great food option for when you are trying to lose a few pounds and tone up.

The Starkist Tuna Creations are tuna fish flavored with great seasonings. My personal favorite is the lemon pepper creation. Combine it with lettuce and a whole wheat pita pocket and you have a great lunch! Another option is to roll up the tuna in lettuce.
Protein is important! Enjoy!!

Last game of the season....

2008-01-12T07:28:00.000-08:00

We had our last game of the season last night and in ended with a tie score of 7 to 7. A great game and a lot of fun. We have our tournament later on this week and then it is onto the next season of indoor soccer. Love it!

Best "get up and move" music in 2007

2007-12-31T15:21:00.001-08:00

My favorite songs that have motivated me to GET UP AND MOVE!

Paralyzer by Finger Eleven

I don't Wanna Be in Love by Good Charlotte

What I've Done by Linkin Park

When You Were Young by The Killers

Thanks For The Memories by Fall Out Boy

Shut Up and Drive by Rhianna

Who Knew by Pink

Wake Up Call by Maroon 5

How Far We've Come by Matchbox 20

The Way I Are by Timbaland

Umbrella by Rihanna

Over You by Daughtry

Girlfriend by Avril Lavigne

Give It to Me by Timbaland

The Great Escape by Boys like Girls

Never Again by Kelly Clarkson

Welcome to the Black Parade by My Chemical Romance

Whine Up by Kat Deluna

Lovestoned by Justin Timberlake

Maneater by Nelly Furtado

What are your favs for 2007?

with a little help from my friends......

2007-12-26T20:34:00.001-08:00

Get your sweat on!!!

There is nothing like getting a bunch of girls together and and having a good sweat. It brings you together - releases happy hormones. So with a little help from you friends get out there!!!

*Join a gym with a girlfriend
*Sign up for a triathlon or marathon and cheer each other on
*Keep your friends in check. If they are too tired to go to the gym - give them a pep talk, send them a favorite "pick me up" song and get out there!
*If you don't have a friend to go with - give me a call!!! I am always up for a girl sweat.

Spin Profile 2

2007-12-10T11:26:00.000-08:00

Warm – Up Cool (remix) / Gwen Stefani 6:38

Warm up at a 3-4

Are You Going to Be My Girl / Jet 3:33

Seated Flat (resistance 5)

Standing Flat (turn resitance up to 6)

Seated Flat (6)

Standing Flat (6)

Say it Right / Nelly Furtado 3:43

Seated Flat (resistance 4)

Keep adding resistance

Standing Climb (resistance 7)

Seated Climb

Keep Holding On / Avril Lavigne 3:59

Keep Climbing Standing resistance at a 7

Seated Climb

Good Times / INXS

Seated Flat (6)

Eye of the Tiger / Rocky 4:05

The Loop

Seated Flat (resistance 5)

Standing Climb (resistance up a gear)

Position 3 Climb (resistance up a gear)

Seated Climb (push through resistance)

Repeat…..the loop

Desire / U2

Recover seated flat (5)

Two Step / Dave Mathews Band 6:27

Climb – Start at Resistance of a 5

Gradually increase resistance keep up cadence

Don’t Bother / Shakira 3:36

Sprints (resistance 6)

:15 sec sprints.

Calling All Angels / Train 4:50

Cool Down

Stolen / Dashboard Confessionals 3:19

Stretch off the bike

Spin Profile 1

2007-12-10T10:59:00.000-08:00

For all those who are missing my Spinning classes.

Here are some of my Spin Profiles....Enjoy

Most of these are 45 minutes in length.

Island in the Sun / Weezer

Welcome - Warm-up Speech

Train at the fitness level you are comfortable (it is ok to work at your own level)

Saftey –how to stop bike and to stop it if feet come out

Reminder to ride with full bottle of water – stay hydrated

Explanation of Positions: 1 2 and 3

Explain 1-10 exertion levels

1 – very easy

6, 7 - pedaling through mud

8,9 - pedaling through cement

10 – extremely hard to pedal

Warm up at a 3-4

Stay With You / Goo Goo Dolls 3:55

(resistance to a 6)

:30 Standing Flat

:30 Seated Flat

:30 Standing Flat

Viva / Bond 3:15

Team 1 & Team 2 (resistance at a 5)

:30 Sprints Team 1

:30 Sprints Team 2

U + Ur Hand / Pink 3:08

(resistance at a 6)

Recover for 30 sec. at a slower Cadence

Increase Cadence

Open Your Eyes / Snow Patrol 5:41

(resistance at a 5) – HILL CLIMB – slower cadence

:30 turn up resistance 6

:30 turn up resistance 7 *should feel like pedaling through mud

:30 turn up resistance 8 *should feel like pedaling through cement

At 1 min left shave off resistance to 5 and cruise down hill at a higher cadence

The Only Difference Between / Panic! At the Disco 2:54

(resistance to a 5)

:30 Seated Flat

:30 Standing Flat

:30 Seated Flat

:30 Standing Flat

In Between Days / Ben Folds 2:54

(resistance to 7)

10 Jumps on a hill

Float On / Modest Mouse

(resistance at a 5)

Recover

Linkin Park - Numb

1:00 (resistance at a 7) standing climb

1:00 seated climb

1:00 standing climb

1:00 seated climb

:21 standing climb

Let Go / Frou Frou

(resistance at a 5)

Recover & Cool Down

Collide / Howie Day 4:09

Stretch off the bike

Indoor Soccer - Game 2

2007-12-07T19:39:00.000-08:00

From the words of my son "MOM, you really improved!"

He is right. We are getting that chemistry down and kicked butt!

We WON - score 10 to 4.

Not to mention we had 3 girls on the field the whole game (you need to have at least 2 for co-ed soccer).

The women ruled in this game - scoring just as many goals as the boys. It was really bothering the other team that a team full of girls was killing them.

Some photos from the game....

Yes. Two girls taking on the two boys!!

Goal!

You can see one of the red players chewing out the other. The goalie - bummed! One more point for us!!This one hurt. One of the guys fell and then knocked me over with him. This is what it is all about it!

Game 1

2007-11-30T20:01:00.000-08:00

My first indoor soccer game was a BLAST! I had a great time! I forgot how much of a contact sport soccer can be and I have a few bruises to show off from the game. I am so happy to be playing again.
It looks we have a great team and after a few games of playing together we can be even better. We did lose our first game but we also were also missing our goal tender for the first half. We lost 6 to 9. We almost tied it up in the last half. Oh well! What counts is we had fun.

Of course, my son likes to tell me "MOM - YOU LOST!!!"
I said "it doesn't matter if you win or lose."
Then, my husband pipes in "that is not true for adults."

I still had fun and it stinks to lose but hey there will be more games.
Also, hopefully the camera will be charged for next game so I can post some pictures.

Stay tuned....

My new love....

2007-11-28T09:00:00.001-08:00

I found a new love! I took a snowboarding lesson last week and I love it! I am hooked....I am ditching the long skis and buying a board. I want to learn more!!

I am back!

2007-11-20T22:57:00.000-08:00

I joined an indoor soccer team! I am so excited for some of this.... and this....

So excited to play again! Updates soon on my games and what it is like to be 29 and playing on a coed team of 18 and up. Will I feel old? Will the men take me on? Better get my game face on!!

Seriously?

2007-11-19T10:07:00.001-08:00

So, I have talked about office workouts before. But, this is just too much!

The Hawaii Chair? There is one thing about it -it is hilarious! I am still laughing at the infomercial.

I mean really, will this gadget slim your waist line? Probably not. However, if you intentions are to win a hula contest then go for it!

Don't waste your money on this one. I wouldn't count on it to make you loose inches. But if you intentions are to become a better Hawaiian hula girl or guy - go for it! The chair will in fact give everyone else in the office a great abdominal workout because they will not be able to stop laughing.

The choice is yours - do you Hawaii chair?

Watch the infomercial here.

Hardtail Yoga Pants...

2007-10-25T12:19:00.000-07:00

I have posted before that these are my favorite YOGA pants. Actually, they are just all around the best pants ever! You can wear them all day if you want. They actually look great with a long sweater or shirt. In cooler weather they are great for running in---no sliding or chaffing!!
I wanted to share that I have found them at the best price I have seen so far...... $52.00 at Amazon.

The Office Workout

2007-10-19T11:53:00.000-07:00

If you are a fan of "The Office" then you know the episode where Dwight is on an exercise ball at his desk. If you don't remember watch it here.

Just watching it is a great ab workout - it is hilarious.

For those of you who are inspired by Dwight's ability to take his workouts to work.

Get your own....the exercise ball chair! Dwight can fill you in on all the benefits this can bring.