Sunday, June 14, 2009

Re-defining Normal

Some days I tell my husband I wish I could just eat normal foods like normal people, and he asks me who defines normal.

Here's a great post that Kim had on living a healthy life: "What is normal anyways?"

Tuesday, May 12, 2009

Making Our Dreams a Reality

So I LOVE, LOVE, LOVE quotes. I read some on a daily basis to help me mentally prepare for the day. One that I really like is...

"Knowing is not enough; we must apply.Willing is not enough; we must do." - Johann Wolfgang von Goethe

Thoughts alone don't get us anywhere. We must get out there and do it. That's what sets us apart from everyone else. We don't just dream about it, we have a plan, and we actually follow it. In turn we see the results everyone else is dreaming about it. I love that's powerful!

Get out there and make your dreams a reality!

Sunday, May 10, 2009

Take a Step Back

So I've decided to switch up my nutrition plan a bit. I don't think I quite have the carb, protein, fat ratio figured out for my body yet. My new plan has a bit more protein and a little less fat so we'll see how I feel.

I've been doing pretty good overall. My workouts have been awesome - good intensity and focus. The weather is getting nicer so I have been able to squeeze in an extra workout at night which I love! My nutrition has been about 98%. My goal this week is to clean it up. I've wanted to cheat at least twice today and my husband politely reminds me "That's not on your nutrition plan." HA! Bless him...he's the one who has to hear me complain about how crappy I feel if I cheat so he's getting smart...he just doesn't let me eat it! :)

Sometimes we need to take a step back and look at the progress we've made over the past few months or years. When I look at my body on a daily basis, I don't see any changes. Last year I got married and I remember thinking my arms looked good. I had lost quite a bit of weight for the wedding and my arms were toned. We'll I was looking at those pic's and there is a BIG difference in my arms today than just 1 year ago. On a day to day basis it's easy to get frustrated and feel like you're not making progress, but step back for a moment and look at what you've accomplished. It was definitely time for me to step back. It has renewed my motivation and drive. I still want to gain more muscle and shed the unwanted fat on my butt/thighs, but I'm getting there!!

Keep Pushing Forward...You'll Get There One Step at A Time!!

Wednesday, April 29, 2009

Rain, Rain Go Away

Oh my goodness...seriously, when is the rain going to stop! Ah, I don't think I can handle the rainy, cold, gloomy weather for one more day. I just want to go outside to workout!! I've had enough of the treadmill for awhile.

This past weekend, I traveled to MN to see my family. I worked out at a new gym there and absolutely LOVED it. It made me realize how much I don't like my gym and how outdated it is. So today, I went to look at a new gym. It's a lot nicer and newer than the one I currently belong to, but it costs 3x more a month than I'm paying now so I'm not sure it's worth it. There is a new gym that is being built closer to my house, which should be done in 6-8 months so I think I'll hang tight for now and check that one when it's done.

During my travels to MN, I didn't follow my nutrition plan as closely as I would've liked. I can tell I've gained a few pounds. It's a bit disappointing, but I am back on track now and will continue to push forward. Life is full of challenges and temptations!!

Wednesday, April 15, 2009

Lovin' the Outdoors

Hi Everyone-

Today was awesome! I had a good, strong workout this morning and finally....sunshine! So I went for a walk tonight as well. I wanted to run, but am having some issues with my back so I took it easy. It was very refreshing and motivating.

My diet has been good. I'm tempted to eat a little extra here and a little extra there (especially peanut butter - I love it!), but am trying to overcome it and stick to the plan. So far, I'm doing good. We still have some Easter candy that temps me everyday, but I just keep reminding myself how good it feels to be healthy and lean. The short term gratification isn't worth it!!

Yea for sunshine!

Sunday, April 12, 2009

I'm Back!!

Hey Everyone!

I hope you all had a wonderful Easter weekend and ate clean of course! I know I did, and I feel so good about it! Several yummy treats that were hard to resist at times, but am sure glad I did because my stomach isn't sick like everyone else's! HA!

Anyways, life has been crazy. Out of the blue, we sold our house and moved out of it all within a matter of 2 weeks. It was a blessing, but a complete whirlwind. Glad it's over ,and we're settled into our new house for the time being.

During the move, I didn't eat as well as I would've liked to. It's really no excuse, but we ate out more because all of our kitchen utensils were packed up and we were too tired to cook anyways. When I'm overtired it's so hard for me to stick to my goals. Gotta get my sleep or everything falls apart!! So now that it's in the past, I've started a new challenge.

The challenge is for 61 days. (Random number, I know, but I didn't want to wait for 60 days so I started one day early!) Basically I'm just cleaning up the diet and increasing my workouts. I need to shed some more weight so my muscles will pop! I LOVE the muscles!! It feels so good to be back on track. Now, I just want the weather to warm up so I can get outside and do some HIIT sessions!

Here's to a stellar week!

Saturday, March 21, 2009

A Good Day

I had an awesome workout this morning! I lifted shoulders, biceps and triceps. I really got the blood pumping in my biceps. I even saw a vein!! You have no idea how excited I was!! Oh, how I love thy veins! Then I went to a one hour spinning class. I hated the music but focused on the mind/body connection and all the little muscles that were working. It was a stellar workout! I was so exhausted by the time I walked out of the gym.

So this might sound weird, but every time I have an awesome workout I always want to eat super clean because I worked so hard at the gym I don't want to throw it all down the drain. And every time I eat extra clean, I always have better workouts because I feel good about myself and confident. Guess I just need to keep it clean and focus on my workouts and life would be this good everyday! HA - easier said than done!

Anyways, today was great. I ate good and had an amazing workout. Now, off to bed so I can get a good night sleep. I have a HIIT session tomorrow so I want to make sure I'm well rested for it.

Train Hard -

Tuesday, March 17, 2009

Nothing Beats A Good Run Outside

It's been an awesome day! It's absolutely gorgeous outside so I decided to take advantage of it. I went for a run outside and wouldn't you know...I set a new PR for myself! I was even running against the wind. I guess my sprints on the treadmill all winter long have paid off!

I feel so much better after soaking in some fresh air. doesn't look like the warm weather will stick around for long. As I was watching the weather, they said we might get snow next week. Bummer...I want the warm weather to stay. Oh well, I'll just enjoy today!

Yesterday and today, I've done an awesome job of sticking to my nutrition plan. It's amazing how much better I feel!

Friday, March 13, 2009

My Favorite Clean Eats

Happy Friday!

I wanted to share a couple of my lastest addictions with you. I love these clean foods so much I eat them every day.

The first is edamame. It's actually a soybean that is nutritionally loaded with a ton of good stuff. It has fiber, protein, antioxidants, and iron. What more could you ask for in a little bean? I usually roast them and put them on my salad, in an omelet, or eat them by themselves as a snack. Thanks to the fiber and protein they do a great job of keeping me full. They are delish!

The second item that I cannot live without right now is Ezekiel bread. This certainly isn't anything like your typical slice of bread. It's actually flourless! It's made from whole grain and legumes, which when combined create a complete protein. It contains all 9 essential amino acids and is packed with protein, fiber, vitamins and minerals. It's more dense than your average slice of bread. It also costs a bit more, but it's worth it! I prefer it toasted with a bit of natural peanut butter. It is simply wonderful!!

So if you're headed to the grocery store this weekend, I highly recommend you give these two clean foods a try! I think you'll love them as much as I do!

Eat Clean -

Wednesday, March 11, 2009

What a Day...

This morning I had a really good HIIT session. It was intense and my legs were burning!! I'm trying really hard to stick to my diet, but the past few days I've been so hungry it's hard not to eat anything extra. Yesterday I did have some extra chicken and today some extra peanut butter (the natural stuff of course!) Anyways, I need to push through the temptations and stick to my nutrition plan. I just got done looking at picutres of Monica Brant - that's inspiring!! The fact that swimsuit season is just around the corner helps a bit, too!

People don't realize that it takes years of eating clean and working out before you create a solid, lean figure. It doesn't happen over night so I continue to remind myself of that. Otherwise, it's too easy to get frustrated. It's important to congratulate yourself on the little victories you have during the day. For me today...getting out of bed and going to the gym was a small victory. I was super tired and didn't know how I could possibly keep my eyes open long enough to even drive to the gym let alone have a good workout...but I'm glad I did because I had an AMAZING workout. I needed it too because today was a stressful one. Well, now I'm off to bed so I can get a good night sleep, let my muscles recover and have another intense workout tomorrow.

Train Hard -

Sunday, March 8, 2009

Time to Refocus

It's time to refocus. Things have been hectic here lately so today I've reminded myself of my goals, and what I need to do to accomplish them. It's easy to get off course, but it's just as easy to get back on course so that's exactly what I will do.

No matter what life throws at us, we can't sacrifice what we want most. Stick to your goals and dig deep to push through those tough times. I keep telling myself those tough times are only temporary. I will make it through and become stronger than I am today because of it!

Resist the urge to give in, and refocus on what it is you really want to accomplish. Rise above the challenge.

It's your life, live it your way!!

Friday, March 6, 2009

Prepared Meals: Convenient, But Are They Worth It?

It amazes me how many people I see stocking up their grocery carts with pre-packaged, frozen meals. Okay people...let's just get this out on the table...these are NOT good for you! Just because they contain the words "lean" or "healthy" in the name doesn't mean they are. They are filled with chemicals, sugar, bad fats and carbs. There is no doubt they are convenient, but you'll make huge sacrifices in the quality of food you're eating. Bottom line...the convenience is nice, but not worth it. Next time, try reaching for a chicken breast on whole wheat bread with some veggies. Your body will thank you!

Eat Smart-

Tuesday, March 3, 2009

Today's Workout

Hey Everyone - Not much new today. Had a pretty good lower body workout this morning. My legs are still sore from lifting on Saturday so I couldn't push myself as hard as I would have liked. I need to start taking Structure on a regular basis because that stuff is amazing. It really helps with diminishing soreness after my workouts.

I've been busy working on my newsletter for March so keep your eyes open for that. It's going to be a good one!

If you want change, you need to change.

Train Hard!!

Monday, March 2, 2009

Defatten America

Pauline has a great post here about what changes she would make to 'defatten America.'

My favorite? Tax the junk food, and use the funds to make healthy food cheaper. :)


So I had an alright workout this morning. Lifted upper body and did a spinning class. I'm just glad that I had good energy during my workout as it was hard to get out of bed after a long weekend.

Also, I created a new client today, which is always a good way to start out your week.


Sunday, March 1, 2009

Catching Up . . .

Wow! What a busy month February was. Training is going well. I'm really trying to focus in on my diet right now and on leaning out by April. Business is strong and has kept me running. I hope to announce a big upcoming event here soon!

I also updated my blog roll with a couple more ladies that I like to follow. Hope you enjoy them too!

Train hard!

Sunday, February 8, 2009

A Taste of Spring

The weather was amazing yesterday! It was almost 60 degrees outside...a little break from the freezing cold winter was exactly what I needed. We even had our windows open for a little bit to get some fresh air in the house! Just loved it!

The warmer weather totally reminded me of spring so my husband and I got the grill out and had hamburgers and sweet potatoes...oh so good! For a treat later on, I made myself a protein shake with a teaspoon of cocoa and a half teaspoon of natural peanut butter. It tasted just like a Reese's Peanut Butter Blizzard...except this was way healthier so you can eat it without all the guilt!

Lovin' the outdoors!

Monday, February 2, 2009

My New Favorite Salad

Hey Everyone....thought I would share my new addiction with you. It's a super simple salad that I've eaten almost every day for the past couple of weeks.

Lots of mixed greens (mostly spinach)
1/2 cup of edamame
1-3 slices of grilled red, yellow or orange peppers
Grilled chicken breast

1/2 tsp olive oil
3/4 tsp balsamic vinegar
1/2 tsp Splenda's so good and so healthy! You get your veggies, protein and good fats. What more could you ask for in a meal?!


Tuesday, January 27, 2009

A Little Break

The past few weeks, I've kind of felt "blah." So I decided to take a little break. I still worked out every day and ate healthy, but in a more relaxed fashion. I ate more carbs at night and didn't watch my protein/carb/fat count as closely. It was nice to eat whole wheat pancakes at night! They're one of my favorites! It was such a good treat! At the end of my little break, I was actually ready to clean up the diet again. I was pumped because I only gained 3 pounds during this period.

I've decided I am ready for another challenge. I am going to try to lean out a bit more. I still have some extra pounds that I want to shed. My goal is to lean out by the end of March. It's challenging right now because I'm totally sick of winter and the gym. I just want to go for a run outside, get some fresh air and maybe even see the sun for once! I'm literally counting down the days until spring on my calendar at work!

Impatiently waiting for spring...

Wednesday, January 14, 2009

Resist Temptations

Hope everyone is staying warm. It is freezing outside!! So cold that I don't even want to get out of bed in the morning to hit the gym. Although the snow is beautiful, I'm ready for spring. I always have a tendency to want to eat more and workout less when it's cold and dark out. Guess it's times like these when I need to dig deep and be disciplined. Gotta resist those temptations!! That is what I need to put on my fridge! HA...I don't really ever eat anything that is unhealthy, but just eat more than my body needs. So even though it's healthy, it's still extra calories. I always do better when I get a good nights sleep so that is what I'm going to do tonight. Tomorrow, I know I'll be 100% on my nutrition plan!

Train Hard -

Sunday, January 11, 2009

Encourage Yourself

I love it when someone encourages me. It makes me feel good and lifts my spiritis. I've also experienced times when I've needed that encouragment, but everyone around me seemed too busy to even notice I could use a little lift. That is the very reason I had to learn to encourage myself.

There won't always be someone around to encourage you when you need it most. You need to dig deep, remind yourself of your goals, and encourage yourself. Everyday you wake up, focus on the positive things around you and give yourself a pep talk. Your desire and passion for life must come from within. This isn't something someone else can give to you. If you're miserable today, change your situation. Change your job, change your workout or nutrition plan, change whatever it is that is making you unhappy, and most importantly...change your outlook on life!

Learning how to encourage myself has been one of the best things I have done for myself. Now when things seem gloomy, I look to myself to change it versus waiting for someone else to come along and lift my spirits.

Find it from within -

Saturday, January 10, 2009

Quote of the Day

"The chief cause of failure and unhappiness is trading what you want most for what you want now."

This is one of my absolute favorites!! I always ask myself "Will this help me achieve my goals." If the answer is no, then I don't do it. Don't give in to short term gratification; it will lead to long-term dissatisfaction.

Stay Focused -

Tuesday, January 6, 2009

Need a Little Pick-Me-Up?

I've had several people ask me what I take for supplements before I workout. My favorite pre-workout supplement is Ascential Energy2. It is a powder that I mix with 8oz. of water, and I drink it on my way to the gym. This product is amazing - it has the BCAA (Branched Chain Amino Acids), provides mental focus and clarity for 3-4 hours, and it's loaded with vitamins and minerals. On top of it, Ascential Energy2 contains NO artifical colors, flavors or preservatives. This product helps me have long, intense workouts and provides me with a steady level of energy! I absolutely LOVE it! This is my #1 recommendation to all my clients.

Train Hard...

Sunday, January 4, 2009

A New Year. A New Start.

Happy New Year's Everyone! Many of you may have set out goals you'd like to accomplish this year, which is awesome. You won't get anywhere with out a goal in mind. However, a goal without a plan is only a wish. Having a game plan is equally as important as having a goal.

Keys to a Successful Game Plan
  • Write it down
  • Break it down by monthly, weekly and daily tasks you must do
  • Create milestones along the way to reward yourself
  • Plan for set-backs. As we all know things change and it is easy to get off track without realizing it. Therefore, knowing what steps you'll take to get back on track when this happens is a must.

The most important thing you must do is believe in yourself and encourage yourself. No one else can do this for you. It's up to you and only you!!

Here's to a new YOU -