Tuesday, December 31, 2013


Last night, I searched iTunes for songs that I thought would work for running . This playlist is about 45 minutes.

Next to Me                               3:17  Emeli Sandé
Suit & Tie                                5:26  Justin Timberlake (this one isn't kid friendly)
Say Something                         3:53  A Great Big World (get the one w/ Christina)
Diamonds                                 3:45  Rihanna
Goodbye Town                        4:49  Lady Antebellum
Mirrors                                     8:06  Justin Timberlake
Catch My Breath                     4:10  Kelly Clarkson
Just Give Me a Reason            4:03  Pink
Stay (clean)                               4:01  Rihanna
Let It Go                                   3:45  Idina Menzel (from Frozen)

I also had "Do You Want to Build a Snowman" from Frozen, but it didn't work for running.
I started running to "Mirrors" because I really like that song.  I didn't realize it was so long.  It is kind of nice to run a whole mile to one song.  I noticed that some of the dance/DJ remixes of these songs o n iTunes are really long too.

I listened to music while I lifted today.  I think it helped me focus, concentrate on my form. I did end up repeating 3 songs multiple times.  Oh, well.

10 minutes--AMT--warm-up
45 minutes--lifting shoulders, triceps
  • neutral shoulder press with a twist
  • triceps pulldown--cable, split rope grip
  • plank with shoulder tap
  • triceps pushups
  • dumbbell overhead press with a squat
  • one armed snatch
  • upright row
25 minutes--AMT--16/18 Interval
15:32 minutes--treadmill--2 miles ("Mirrors" and "Just Give Me a Reason" x2)
10 minutes--stretching

Monday, December 30, 2013

Running With Music

I haven't been running with music for the last 3 months.  I stopped running with my Ipod when I was training for the half marathon.  Now it's time to update my playlist.  Most of my songs are kid appropriate pop songs, songs from the Disney Channel, and older Pink songs. They are all at least a year old too.  
Music does make me feel like I can run faster, I just don't like the headphones and the wires. Plus, I find myself repeating 3 songs instead of listening to the whole playlist.  I need a 60 minute playlist that won't make me want to skip songs.

RunHundred --Checkout this website to find workout playlists. They create a Top Ten Workout Songs list every month.  You can buy workout mixes or link through iTunes and buy individual songs.  I checked out their list and the songs are good, but I wouldn't buy most of them. The lists are free to look at and listen to a sample of each song.  There is an add on fee if you want to download mixes from this DJ.

Pinterest has workout playlists too.  This one is the Top 100 Running Songs of All Time from SparkPeople. These aren't new songs.

Most of my music exposure is at the gym because I am not in my car a lot and I just don't turn on Pandora at home much.  I would love input on how you choose your workout music or if you have any songs that give you that extra lift when you run.

What are your favorite workout songs?
Where do you buy your music?

Replacing Workout Clothes

Exercise clothes are not made to last forever.  Today, when I ran, I could smell myself.  When you sweat a lot, STINK HAPPENS.  Washing clothes the same day as you workout helps, but sometimes you have to dispose of them. I think I usually keep my shirts for a year.  I have had my capris and sports bras for longer.  I think it is time to replace some of them.

One solution to cut the stink is to lay out sweaty clothes and let them dry first before throwing them into the hamper.  I should try this. You can rinse your clothes out too if you aren't going to wash them right away. Some clothes claim they can be worn more than once--anti-bacterial--but there are differing opinions on this.  I have a tank from Athleta that claims you don't have to wash it everytime you wear it, but I do anyway.

My goal for running today was 7 miles.  That would be my longest run in my new Brooks PureFlow2 shoes.  I didn't have a lot of energy when I woke up and I only ate a few crackers before I went to run.  Some days I can push and some days I really can't.  The goal was to do it without a specific time or speed.

10 minutes--AMT--warm-up
30 minutes--lifting back
  • chainsaws
  • lat  pulls
  • seated row
  • assisted pull-ups
  • back extensions
54 minutes--treadmill--6.1 miles (didn't hit 7 running, but over 7 with AMT included)
                  --ran at 6.8 mph most of the time.

Do you have any stinky clothes solutions?
Favorite workout brands?

Saturday, December 28, 2013

Post Christmas Clean-up

It is normal to wait for the New Year to take the Christmas decorations down in our house, but today I felt like cleaning and so we did.  It didn't take very long because everyone pitched in. Now it feels like I should deep clean. The lights on the house will stay up a while longer. We are planning on adding a room to our house, so I have been putting all of the real cleaning off until that project is done.  There is going to be a ton of dust and mess in the house during construction, so it doesn't really make sense.

We're going to be filling in this space to make a large family room upstairs.  It will be for toys and video games, a kind of hang out spot for the kids.  Then all of the "kid stuff" will be upstairs and the downstairs will be easier to keep clean and organized.  It should take 2 weeks to get it done, maybe a little more.  We're not sure when they are getting started, but some time in January. I am really excited to get it built.

We went to the gym this morning because it was cold and possibly slick.  It really wasn't slick outside, but definitely cold.  I decided to do mostly cardio today.  It has been really fun running in my new shoes.  I might be staying with this shoe for a while.  I still haven't done a long run in them to see how my knees and hips like that. Still love Brooks!

10 minutes--stair climber--warm-up
31 minutes--treadmill--sprints: 1 min. run 8.2-10.0 mph then walk 1 min. @ 4.0 mph
10 minutes--abs

Friday, December 27, 2013

Bisquick Sausage Cheese Balls

This recipe is my family of origin's traditional Christmas morning breakfast. My husband has taken over making these each year. They are also a good hor d'oeuvre.
Bisquick Sausage Cheese Balls
3 cups Bisquick
10 oz. grated sharp cheddar cheese
1 lb. sausage (we like Hot sausage), broken into small pieces
1/3 to 1/2 cups water
/Stir together. Mix with hands to combine ingredients. Roll into 1 inch balls.
Bake on a greased cookie sheet. at 350 degrees for 15 minutes. Makes approximately 4 dozen.

Icy Morning

I got to the gym later than I wanted to this morning because the roads were icy.  I tried to wait it out, but had to go eventually.  The road from my house was slippery enough that I slid through a stop sign.  No traffic, fortunately.  The parking lot was all ice. I opened my door and put my foot down and slipped out.  My new shoes have very little traction and I slid in slow motion all the way to the ground.  I was holding onto the door, but I couldn't stop it from swinging open. It was slow enough that it didn't hurt. 

After the gym I tried to get some half-price candy, but I couldn't find any.  What?  My go to is Walgreens because they don't have as much traffic as WalMart. Nothing good was left and WalMart already had Valentine's Day stuff out!

Stopped by the mailbox to see if there was anything exciting and this is what I found.

My placing ribbon.  I was 5th for the female 30-39 age group.

45 minutes--lifting legs
  • squats with 45 lb. bar (2 sets of 20)
  • deep bodyweight squats (2 sets of 50)
  • deep squats with tiny jump
  • leg extensions
  • adductor/abductor machine
  • bodyweight alternating lunges
  • static lunges with overhead press
  • medicine ball squat with floor tap and overhead press
  • mountain climbers (5 sets of 20)
45 minutes--AMT--16/18 Intervals
10 minutes--stretching

Thursday, December 26, 2013

Christmas Day

I woke up at about 3:30 to Luke crying.  I brought him in bed with me hoping he would sleep longer.  He made it to 6:30 and then he was up.  I told him to look at the tree.  He ran out and yelled, "Presents! Let's go!"  His sisters were still sleeping so I told him to wake them up.  He ran into their rooms and said, "It's Christmas!!!" Amy did not want to get up.

After they woke up a little more, they were all happy.
This guy had a "Cars" Christmas
New running shoes
Giant Barbie Dream House
She was really excited to get clothes.  Lots of clothes.
When we got back home around 9 pm on Christmas Eve, Heath decided he needed to give me a creative present. I didn't know what he was doing, except that he had put water in a Tupperware container. Turns out, he put some cash in a plastic bag and a measuring tape on top to hold it down, filled it with water and froze it.
Just in case he didn't do anything, I got myself a pair of PureFlow 2's.
I tried them out today lifting and doing sprints.  So comfortable.

10 minutes--AMT--warm-up
40 minutes--lifting arms
  • outer bicep curl
  • easy bar bicep curl
  • hammer curl w/ dumbbell
  • dumbbell bicep curl
  • single arm  standing overhead press
  • upright row
  • triceps pulldown--cable split rope grip
  • hammer curl--same grip
53 minutes--treadmill--6 miles, sprints 8.2-10.0 mph

Neighbor Christmas Gifts

I caved and did a little something for the neighbors.  It was not any work on my part really.  I went to the store, bought 10 boxes of HO HOs and changed them to HO HO HOs.  I just added a label to cover the -s, wrote Ho in red marker and that was it.  Love, the Walkers. Simple and not expensive or time consuming.  The kids loved running to the door and dropping them off.

 I tried to copy the lettering style, but gave up after I was half done.  That made it even easier.
I bought all of the Ho Hos at Target.  The cashier said, "Some one is glad Hostess is back in business!"
Doing a neighbor gift helped reignite my Christmas Spirit.

Monday, December 23, 2013

'Twas the Day Before Christmas Eve

Just a few hours to go and then I will be all the way done with Christmas shopping.  I am trying to hit only 2 more stores that should not be as busy as the mall.  I am getting excited to see the kids play with their stuff.  The other day, I found them reading my blog.  No more present info. Sorry kids!

We got a free smoothie at the gym to share.  It was really good--Chunky Monkey.  Luke loved it, Haylee not so much. There was no Zumba class today.  Either not enough people showed up or it got canceled.  There were quite a few new kids at the gym.  My guess is that they were home from college for Christmas break.

Yesterday was Haylee's birthday.  She loved being sung to at church. We did put a candle in her cinnamon rolls for breakfast.  The girls wore their new Christmas clothes.  The rest of us wore something red.  It was interesting that there was not much talk of Christmas at church.  The choir sang some songs.  I like that, but I want to sing too, but not in the choir. Maybe we will sing more songs next Sunday. We have been listening to Pandora's Christmas station.  Today we are going to make some ornaments.

Weather: No snow, lots of sunshine and some wind.

10 minutes--AMT--warm-up
40 minutes--lifting legs
  • Smith machine squats, 50 lb.,70 lb., 100 lb.
  • Sumo squat 35 lb. dumbbell
  • squat with shoulder press--20 lb. dumbbells
  • tiny jump squat
  • reverse squat 40 lb. easy bar
  • calf raises
  • leg extension 100 lb.
30 minutes--treadmill--sprints 8.5-10.0 mph. Walk @ 4.0 in between.
10 minutes--stretching

Saturday, December 21, 2013

Cable Bridge Run

I had been watching the weather all week, hoping for no snow, no ice, no freezing limbs.  It was
30 degrees as we drove to the fairgrounds. Once we got there, we had to hop on a bus that took us to the starting area.
That's the Cable Bridge in the background.

The race started right at 9am.  They divided the fast and slow groups--7 minutes and under and 8 minutes and over.  We went in the 8 minute pace group.  I figured at 32 degrees, 8 minutes was a good goal.

The start of the race is an incline onto the bridge.  I never do hills, so that is not a fun start, but then you get to go downhill on the other side. I saw the 1 mile marker, but I never saw the 2 or 3 mile marker.  I knew when we turned by the warehouse, we had less than a mile to go. 

I tried to speed up at that point, but I didn't have anything to tell me if I really kicked or not until after the race. Some guy in orange started puking in front of me.  That was nice. When we came around the cranes at the finish line the clock was approaching 24 minutes.  We crossed at 24:11 but had to wait for the results to find out the actual time--took a while to cross the starting line and trip the chip timer.

Official Time 23:47
7:40 pace
That is a PR for a 5K.  I wasn't sure how I was doing.  My pants kept sliding down because I had regular tights under my compression tights and both were a little large in the waist. I wore gloves and an ear band.  And I ended up a little hot at the end, but at least I wasn't frozen!!!
The after race festivities included Santa handing out gifts, a girl right in front of me got a foam roller. I just missed it.  Then we had cookies and water. 
The tradition at this race is hot Dr. Pepper.  I didn't try any.  Water sounded great.
After a little breather, we went outside and got back on a bus that took us back to the truck.
The kids stayed home and watched Toy Story 3 while we ran.
This is what our 2 year old decided to do all on his own.  He opened the fridge, got out a tortilla and proceeded to ...
He's really smart and observant.
Just for fun, I went to the gym for about and hour after. I lifted back and shoulder and did some ab work.  Nothing too intense.
Now we're heading to the theater to see Frozen.

Friday, December 20, 2013

Yakisoba and Yoga

I was really hungry after the gym today. So I ate some Yakisoba with a can of chicken mixed in. It was really good.

I tried another class today--Yoga Fusion.  It is a mix of yoga, pilates, and other stretching.  When we did balance stuff, I was definitely more balanced on my right leg.

We did dead man's pose and breathing at the end and I almost fell asleep.  I got so relaxed.  Then when I got up to leave, I could barely move because I was so relaxed.

This is what I need at the end of my week, to decompress from all of the lifting and running.  So, Booty Barre and Yoga Fusion are in. The same instructor that teaches Yoga also does Zumba and Power Pump.  She was good at giving modifications for some of the ladies that were not in shape. She also gave harder options if you wanted to push a little.

It snowed this morning. There might be close to 2 inches on the ground.  The roads are pretty slippery.  I am lucky the gym is only 5 minutes away. It is supposed to melt some and then freeze again.  The weather changed again.  This is going to be a freeze your buns run tomorrow.  I need to figure out my layers still. I won't be stylin', but I'll be warm.

It's feeling like a hot chocolate kind of day.  I got the Christmas tree and star marshmallows and some mint hot chocolate.

20 minutes--AMT--8/12 Interval
45 minutes--Yoga Fusion class

What's your favorite hot chocolate?
Snow or not snow?

Thursday, December 19, 2013

Philosophy Purity and Microdelivery Exfoliating Wash

This is what I got myself for my birthday. Philosophy face washes. I have a bad habit of not washing my face before bed, I sometimes use a baby wipe on my face, but usually just go to bed without doing anything.  The Purity face wash is a before bed wash.  It is a face wash, toner, and make-up remover in one.  I have used it a few times and I think my skin is actually getting brighter. it is supposed to be good for all skin types, men and women.
The Microdelivery Exfoliating Wash is my in the shower, morning face wash. I have used weekly microderm washes, but I really like this daily version.  Maybe this is why that guy this is why that guy thought I was younger.
I got a killer Cyber Monday deal on them.  They are 32 oz. each and I paid $68.  It will probably last me most of next year. The cheapest I have seen this stuff is $50 per bottle. I need to get a good moisturizer too.  I have tried some Mary Kay eye cream that I like and I do like some of the Olay Regenerist moisturizers.  Still searching for the perfect one.

Random Acts of Kindness

Someone at the gym paid for 5 smoothies to give out to people.  Random acts of kindness seem to go around during the holidays.  It made me smile. 

Today was an arms day because I had a leg overload the last few days.  Some of the weights I normally lift were a little heavy. I have been slacking a little.

There was a very tall guy lifting weights, to me he looked like a football player--tall and big.  I was lifting and I felt like I was in his way.  So I kept asking if he wanted me to move.  Then he said, "How tall are you? You look tall." I told him I was almost 5'9" and he said that I looked taller. Then he asked how old I was.  When I said 34, he said, "No way! I thought you were still a baby, like maybe 21."  HA HA!!!

I know I don't look that young.  I am not sure why he was asking me those questions.  He was talking about his wife to someone else, so I am sure he wasn't flirting with me.  Maybe it was because I was the only girl lifting at the time.  It kind of made my day and now has left me wondering why he was asking me those questions.

The other girls that were in the Booty Barre class with me said they were sore.  One is having a hard time going up the stairs.  I felt that way the first time I tried Tae-bo, that workout killed my buns.

I'm trying to figure out what to wear for the Cable Bridge Run.  I need to cover all of my skin, but I don't want to wear sweats.  Nylons and capris?  That will look awesome.  I should have gotten some of the holiday compression socks. It should be warm enough so I won't need a face mask to breathe.

Most years, we try to give a treat to our neighbors for Christmas.  I am not in the baking mood. One neighbor brought potpourri already.  I better come up with something soon...
 A copy of this picture?

After church dress-up fun

10 minutes--AMT--warm-up
35 minutes--lifting arms and shoulders
  • arms to the side biceps curl
  • overhead shoulder press with a twist
  • hammer curl
  • triceps pulldown with cable
  • shoulder fly
  • lateral raise
  • easy bar biceps curl
  • shoulder tap planks

15 minutes--AMT--16/18 Interval
30 minutes--treadmill--3.7 miles, sprints with walking breaks
10 minutes--stretching

Booty Barre

I made it to class on time yesterday.  The Booty Barre class was a lot of fun and hard.  Mainly it was hard because I had tried to squat extra the day before. My legs were shaking during the warm-up.  Shaking so much that I thought I was going to fall over.

The warm-up was just on the floor with some quick squats and stretching.  Then we all grabbed small dumbbells and did some arm and back lifts while squatting.  I think the instructor was trying to get us to talk, but we were all 1st timers and had to concentrate.

Next, we went to the barre.  I was not in a good spot to see the demonstrations for the first 3 minutes, so I tried to copy the lady in front of me.  We started in 1st position, heels together, toes making a V.  Down, up on toes, standup, heels down, repeat. Then faster.  It all felt foreign to me, I never took any dance classes.

Then we started Sweeping the leg.  Not like karate kid. It was sweeping the leg in front of you to waist height and down.  You are supposed to turn your toes out when you sweep and "SHINE A LIGHT ON YOUR INNER THIGH."

We turned and faced the barre, leaning on it with arms and head. Abs in, tuck knee to chest and press back.  Toes pointed the whole time.  We did squats holding onto the barre, pushing ours glutes back as far as we could. We did it squeezing a ball between out knees too.

The cool down was several different yoga/pilates moves.  I should probably try one of those classes too.

I don't know the names for all of the moves, but you can check out their website: Booty Barre

Booty Barre was a good workout for me.  I get enough forward motion and tightening with lifting and running.  This class helped me work my muscles at different angles and lengthen them.  This will be a class I will try to hit weekly. It was fun to have friends in class too and to meet some new people.

That was my workout for the day.  It felt weird to leave after class, like I needed to jump on a treadmill or something.  But I went Christmas shopping and got a lot done.  Hit Costco, got a gingerbread house and some meat.  Cinnamon rolls for a birthday cake on Sunday.  Now I feel like I'm ready for my family Christmas.

Have you tried Booty Barre?

Ready for Christmas yet?  37% of people haven't even started shopping!

Tuesday, December 17, 2013

Party All Day

We went to Get Air for the birthday party today.  We were having such a good time that I forgot to take any pictures there. The kids had a blast, but started to tire after 40 minutes.  They jumped and dove and slid and ran all over that place.

When everyone was thoroughly exhausted we headed home for cupcakes and ice cream.  This girl was so happy the whole day.  She came home and gladly helped pick up toys and clear the table. She kept saying, "I can't wait!" We ended up with 12 people, mostly cousins, jumping and singing Happy Birthday with a cha-cha-cha.  She was so thrilled.

If you want to have an amazing party, fun for everyone, you should try a trampoline place. The 2 year olds had fun.  The dad had fun. The moms had fun jumping and watching the kids.

The Christmas presents are wrapped.  Except for this big box.
Little Luke found the blanket and looked underneath.  Then he told his biggest sister, "Don't tell Haylee it's her Barbie Dream House." So far he hasn't told the other sister, but it just might slip out. I better get some paper big enough to cover it up.

New Gym and Party Prep

After the initial shock of yesterday's gym experience, I am pretty sure I am going to like the changes.  The owner says he is looking into getting battle ropes and the developer I mentioned.  He also said they are going to get the TRX system.

I didn't make it for the class today, but I peaked in.  It looked like a real workout. They will have that class again on Thursday and tomorrow is Booty Barre or something like that.  I will go tomorrow as long as the little guy cooperates. And I signed up with my husband for the Cable Bridge Run.  Last day to sign up is tomorrow.

Here are the pictures of the cardio room, weights, and the stage.

Basic stuff: bikes, treadmills. ellipticals, AMTs

The stage is in between those 2 projector screens. ESPN only TVs

Rowing machines on the end, looking out the window.
10 minutes--warm-up--AMT
45 minutes--weights
  • squat rack
  • sumo squats
  •  body weight squats--feet together, wide stance, shoulder width with reach
  • kettlebell swings
  • kettlebell squats
  • leg extensions
  • reverse squats
26 minutes--treadmill--3.1 miles
10 minutes--stretching

Almost ready for the party!

Monday, December 16, 2013

New Gym Expansion

You know you're a little hooked on the gym when you can't sleep because you are looking forward to a good sweat.

 My husband goes to the gym early morning, so I asked him what he thought.  He said the row machines were up on a stage or platform.  He also said that the weight machines were in a bigger room and things were nicely spaced. 

So when I got there, I had some mental pictures in my head.  The new kids room is a lot larger than the last one.  The old room got crowded during the morning hours.  Now there is running room instead of just sitting room.

The cardio room is separated from the weights.  Not all of the machines could fit in the room.  There are a few bikes and the striders with the weights. There aren't any mirrors around the cardio room.  While I was running, I realized that I use the mirrors a lot, to see who is coming in and to check my form.  It felt a little different.

I walked into the weights room and it is huge.  I was looking forward to using the glute/hamstring developer, but it wasn't there yet.

The stage with the rowing machines is really a huge stage.  There are spotlights and projector screens.  The building was previously used as a church.  All of the equipment that used to be in the back stretching area is also up on the stage.  I used to go in the corner and stretch because it was in the back corner.  Now it is like you are putting on a show.  I don't know if they are going to keep it that way, but it was really strange to me. But if they ever want to have karaoke parties, they are set.
I did get to the gym in time for Zumba class.  None of my friends were there. 
I didn't go in.  The lady kept saying, "Where is everybody?"  I think there were 5 people in the class. If you like Zumba, there is plenty of room in this class.  I was hoping that some of the other moms would be there and then it would be fun.  Maybe I'll try the class tomorrow. And I will get some pictures of the stage!
35 minutes--AMT--16/18 Interval
40 minutes--lifting
  • assisted pull-ups
  • single-arm rows (chainsaws)
  • back extensions
  • squats with shoulder press
  • single-arm shoulder press
  • iron cross
  • upright row
  • hammer curls
17 minutes--treadmill--2 miles
15 minutes--abs and stretching

Sunday, December 15, 2013

Run, Wrap Presents, Plan a Party

This is what I need to do tomorrow. First, go to the gym and check out the new equipment.  Get super sweaty and maybe try the Zumba class.  There will be rowing machines and some different weight systems too. I can't wait to see it all.


Wrap presents.  I ordered a lot of gifts online, but I don't know exactly what I have.  I'll wrap what I have and then see what else I need to get. Wrapping is fun work. Everything is sitting in the garage in boxes, but they are not hidden.  I used to snoop for Christmas presents, but I don't think my girls are doing that yet.

My youngest daughter is turning 6 and she has never had a party.  So, this year we are going to go to the trampoline gym and maybe to "Frozen" later on in the week.  We are just going to play and have cake.  No gift bags, no fancy décor.  We'll make a sign and hang streamers and get some balloons. Then we have to choose treats to take to school. She is pretty easy to please.  I know what it's like to have a birthday close to Christmas, so I want her to have a special day.

***The weather report changed from a high of 12 degrees on Saturday to a high of 40 degrees.  I think it just might be warm enough to run outside.  Sign up ends on the 18th for the Cable Bridge Run. Click link to sign up.

CBR Logo - web.jpg

Thursday, December 12, 2013

Eat Better, Sleep Better?

I have not been sleeping well this week and that seems to make me want sugar.  Lots of sugar and for some reason I am just not really hungry. Usually I enjoy some celery and peanut butter and lots of water and some protein filled snacks.  I just can't eat and especially drink what my body needs.  I feel kind of headachy and tired most of the day.  Blah!

I still went to the gym today and did an easy cardio workout and some crunches. The gym is moving for real tomorrow afternoon.  I might just need a few days off to reset my system.  When I don't sleep enough, I have weird dreams too.  Last night I dreamt that I was riding a bus cross-country to the White House.  Weird!

This weekend is going to be busy.  I used to think that Saturdays were kind of boring because we stay home most of the time.  We have been busy lately and I wish we had more time just at home.  People tell me that you just get busier as your kids get older.  I'm a homebody.

Still watching the weather, trying to decide whether or not to run in the cold.  The way I am feeling today, the answer is no.  If I miraculously get to sleep every night for the next week, I'll want to run. 

35 minutes--AMT--16/18 Interval
15 minutes--abs

How cold is too cold for running outside?

Are you done Christmas shopping?

Wednesday, December 11, 2013

Brussel Sprouts and Cookies

Ah, yes.  This is what I ate for breakfast.  Brussel sprouts cancel out the cookies, right? My body did not like that I ate this before trying to run. Try is the word because I didn't get very far.  Maybe it was the food or the fact that I woke up at 1 am and didn't fall back to sleep until after 4:30.  I need to figure this out.  Maybe it was because I ate cookies last night before bed.  Cookies are not good for me I guess.

So, this morning, I made more cookies.  Sugar cookies for the Activity Day girls to decorate.  I will not eat any.  But I will eat more brussel sprouts.

My 11 year-old daughter says she wants clothes for Christmas.  Is she really going to be happy if that is what she gets.  She also wants an Ipod Touch.  I don't think we are getting her that unless her Dad caves in.  I got her a sweater and it was too small.  She is growing into a young woman and it is a little sad and frightening at the same time.  She is not grown up, but she is headed that direction.  It is hard to believe.

15 minutes--AMT--warm-up
40 minutes--lifting
  • kettlebell squats
  • kettlebell overhead swings
  • sumo squat
  • squats w/dumbbells on shoulders
  • alternating lunges with 25 lb. plate overhead
  • reverse lunge with 15 lb. dumbbells
  • variety of planks
18 minutes--treadmill--2 miles

Tuesday, December 10, 2013

Christmas Classics

The rule for Christmas presents is to look super surprised and excited, no matter what the present is...a cardboard check, toothbrushes, a calendar.  This rule makes every Christmas magical.
10 minutes--AMT--warm-up
40 minutes--shoulders and triceps
  • neutral shoulder press w/ twist
  • rear deltoid fly
  • tricep pushdown
  • hammer curl
  • assisted pull-ups--just for fun
  • bench dips
28 minutes--AMT--16/18 Interval
30 minutes--treadmill--3.6 miles, mix of sprints, w/ easy mile

Monday, December 9, 2013

Birthday Sleepover

Saturday afternoon, I headed over to my parents' house with my mom and my sister.  We had our 4th annual birthday sleepover extravaganza.  Every year we have dinner together, talk, play scrabble, and sleep in.  This year, we decided to do Chinese food for dinner and stopped at the popular pizza place for a take-out salad bar.  It all tasted good, but it made me want to search out the best salad bar in the area.  Tri-Cities should have several places, but I haven't been to any besides  a few buffet restaurants.

Scrabble is probably my favorite game.  I like making good words, but I don't really care if I win.  This time I did win and my best word was "palmate." 63 pts. using all my letters.  I should have taken a picture of the board. We play on the deluxe edition board.  It is so much nicer than the flat one. We don't follow all of the rules, but we have a good time.

We got up and went to church.  I got a text from my husband saying our little boy was sick.  I knew he had a cough, but nothing else.  Then he called me to see when I was coming back.  When I got home, little man was so lethargic and kept grabbing his ear.  I took him to the urgent care and got him meds for an ear infection.  Poor guy.  He slept most of the day yesterday and didn't sleep well last night because he was so well rested.  Today he is happy and alert.  I'm glad I didn't wait until this morning to take him in.

So, the birthday sleepover was cut short.  It was still nice to get away for a little bit.  Next time we might have to do a destination birthday sleepover.  That would be fun.

Thinking about going to the gym this afternoon.  Not sure if I have energy for it. I'll probably stay home. 

Friday, December 6, 2013

Still There

The treadmills were supposed to be gone this morning at the gym.  But miraculously they were still there. The move has been delayed a week because of the extreme cold.  They have to move all of the equipment less than a quarter mile, but it might be -20 degrees with the wind chill.  So the move is on hold and no Zumba for me.

Incredibly, I did not use the treadmill today.  Instead I opted for the AMT and the stairstepper and lots of squats and lunges

Little man was awake off and on for most of the night/morning.  I am feeling tired already and it's only noon.  We have a birthday party to plan for next week, treats to bake and pass around, and Christmas shopping to finish.  Right now I just want a nap. I might actually get one because the babe will want to sleep too. 

I have a friend at the gym named, Marilou.  She has glaucoma and couldn't see for 6 weeks.  She was just cleared for driving and can see out of 1 eye clearly.  She is still going to the gym even though she is having this trial.  She will have to have a few surgeries to try to restore her sight.  She has such a good attitude. 

Every time I see her, she is so positive.  I told her she is a breath of fresh air.  She missed the gym for those six weeks and told me she was going stir crazy. I am happy to see her back and at it with a smile. "I don't know why this is happening to me, but I know God has a plan and I can't see it yet, but I trust Him." That is the Christmas message of the day.

Cold and cold

We all have been hit with a cold of sorts.  Coughing, stuffy nose.  No fevers. No doctors.  And it has been super cold this week.  Below 10 degrees in the mornings, with a high of 20 degrees.  Everything is cold and dry.  The heater is running all night, making all of our noses extra dry.  I can't decide if my throat is sore or just dry. Time to get a mega-humidifier and boil water on the stove.

I thought I felt like running yesterday, but when I started, my breathing left much to be desired. I don't like skipping a day and I have been taking it pretty easy, so skipping seems bad.  We'll see what happens in the next hour.  And the gym is moving and will be closed this afternoon until Monday morning. I need a pre-running runner's high to get me going.

This weekend is going to be busy.  My cousin's getting sealed to his baby.  Nephew's being baptized and another being blessed.  A lot of goodness going on around me. This is also my Birthday Sleepover weekend.  If all goes according to plan, it should be a good one.  Mr. got home from a business trip and went right to work.  I always think he should get a day off after traveling. He is one of the hardest workers I know.

CBR Logo - web.jpg

I am still debating whether or not to sign up for the Cable Bridge Run.  If it is freezing I am out! I guess I can sign up and if I don't run, I am just donating $20 to the city. I'll check the weather again in a few days and then decide.

Thursday, December 5, 2013

On a Whim

When I came home from Thanksgiving dinner, I decided that I needed a haircut.  So I put my hair in a ponytail and chopped.  I used a hand mirror to check the back.  It kind of goes in a V shape.  I don't dare straighten it because it will show off what a great beautician I am. You probably can't tell a huge difference. I hope my Mom will have pity on me and trim the strays.


And to top it all off, I bought a bottle of hair dye and went to town.  It is just a little bit darker brown. My kids didn't say anything after I did it. Little man came in and said, "I paint hair too?"  I tried to remember which color I liked the best from my hair dying days in high school. Nutmeg was a color I had used before and rhubarb. I saw the nutmeg first, so I grabbed it. It is darker, but really just covered my summer sun streaks.  This right before bed picture doesn't show how dark it is.

My sister and I left the kids at her house and had lunch together.  It was a great meal and great company.  Her little baby was perfect the whole time too. I ended my day with a large slice of chocolate cake.  What a fun day!

10 minutes--AMT--warm-up
40 minutes--back rows, lat pulls, planks, push-ups
15 minutes--AMT--16/18 Interval
34 minutes--treadmill--4 miles

The gym is moving this weekend.  Zumba class on Monday!

Wednesday, December 4, 2013

What's the Worst That Could Happen?

Yesterday was a busy day.  I was home for a total of 2 hours before 7 pm.  The girls passed their dental exams and we learned that Mimi needs braces.  She has a good attitude about the idea because a lot of her friends have already had them or have them right now.

We grabbed a Little Caesar's pizza for dinner on our way home from singing practice. The 2 youngest started coughing so I stopped at Walgreen's for some cough drops.  By the time we got home, I was thinking eat, bath, kids to bed. Then both of the youngest kids woke up and wanted to sleep with me. When  we went downstairs for breakfast, it was 9am.  Then it hit me. I forgot to call in for jury duty!

I called the clerks office to tell them that I wasn't skipping and that I would come in if they needed me.  I let them know that I had sick kids and that I would have to line up a babysitter. They haven't called back.  Maybe they are sending a patrol car for me.  I hope I don't have to go in on my birthday, but I guess I am now owing a day of service.

I kind of feel like I need to stay home in case they call me back.  So I haven't gone anywhere.  I need to go grocery shopping and of course I would like to go run. What is going to happen to me?

Tuesday, December 3, 2013

Easy Workout

Today was my "day off."  I went to the gym and lifted a little and did a little cardio.  The owner of the gym is a great lady.  Sometimes we just sit and talk.  It was more beneficial for me to do that today than to run. 

I got a birthday cupcake from some church ladies today.  It was just a prelude to my birthday dessert.  I haven't decided what to get yet.   I am always satisfied with a maple bar, but that doesn't really seem special.  Maybe carrot cake? Maybe cheesecake?

I still am trying to figure out all of the capabilities of my phone. At least I have a few pictures. I took a picture of myself and saw how old my eyes are looking.  I thought I still looked young.  Not so much.  I need to find an eye cream to tame my crow's feet. 

Everyone slept last night.  That was a great blessing.  We are headed to the dentist today.  All 3 kids.  I am hoping that they will have cavities, so they will be more dedicated to brushing their teeth. 

If anyone needs some used size 10 running shoes,  I have several.

20 minutes--AMT--16/18 Interval
40 minutes--lift--squats and triceps

Monday, December 2, 2013

Quarter Mile Repeats

3 hours of good sleep is not enough to feel like I have my legs under me when I sprint.

I went in planning on doing 12x400m sprints at a 1:45 pace, walking 1 minute in between repeats.  It was so hard.  My legs were really heavy.  I got through 8 of them and had to take a break.  I stretched and did jumping jacks, trying to wake up my legs. I was thinking that I would run at 8.0 miles an hour, but it was actually 8.5 mph to hit the right time. Sheesh.

I finished that last 4 repeats and finally felt like I could keep going.  My time was up, the bus was coming soon, so I headed home.

That was a good, hard effort run.  I can go faster, I just have to push.  Adding an incline makes it all harder too.  I can tell my backside is getting stronger.

10 minutes--AMT--warm-up
40 minutes--lift--back/shoulders
  • assisted pull-ups (70 lb. assist, 75 lb., 55 lb.)
  • military press
  • neutral shoulder press
  • v-ups (abs)
  • lateral raise
  • chainsaws
  • rows
  • rear deltoid fly
29 minutes--treadmill--quarter mile repeats--8.5 mph @ 1.0 incline. 4.0 walking 1 minute between.

New iPhone 5C

apple store

This is my first real day with an iPhone.  Will my life be changed forever? Last night when my kids kept waking up, I checked Facebook in my bed.  I looked at home furnishings on the Joss and Main app. I even tried to take a picture of myself.  I have a big head.

This was a present from my husband to help me feel young as my birthday approaches. He chose the color and every thing.  Even snuck out to get it from his mother because he had it delivered to her house.  Tricky, tricky.

Now I have the Nike run app so I don't need a Garmin? I'm not sure if it works on a treadmill. Choosing a ringtone is hard.  I heard it ring yesterday and I didn't know what it was.  This is going to take some getting used to.

When my neighbor got her iPhone, she said that she would marry it if her husband ever died.

How do you feel about your iPhone?

Sunday, December 1, 2013

Faster 5K

The goal for me is to do a 5K race under 24 minutes.  Here are some guidelines for increasing speed with the goal of a sub-25 minute 5K.

Break 25 Minutes (from Active.com)

The Pace 8:02 per mile

Who's up for it? Runners who regularly perform long runs of at least eight miles and can complete one all-out mile in about 7:25 to 7:45

Busting the 25-minute barrier marks you as a "serious" runner. It requires a commitment to more mileage and focused workouts, and can take a couple of years to achieve. "Your goal is to engage different types of muscle fibers every time you work out, which teaches your body to race," says Rea. That education includes workouts that prepare you to run negative splits, expose you to different terrain, and fortify your body for the rigors of running fast.

Exceed race pace: Running faster than goal speed "prepares you to run the first half of your 5K at a solid clip and pick it up in the second half," says Frank Gagliano, coach with the New Jersey-New York Track Club. Twice a week after easy or steady-pace runs do 10 x 200-meter cut-downs: Start at 5K pace and get slightly faster each time. The last effort will be fast. Jog 200 meters between each. Three weeks before race day, run a mile at goal pace, jog five minutes, then do 5 x 300 meters at 10 to 15 seconds faster than goal pace. Walk 100 meters between each.

Lose the junk: With a sub-25-minute goal, there's no room or time in your training plan for mindless running. Even steady-state, weekday runs should serve the ultimate purpose — prepping your energy systems to deal with the rigors of race day. "For example," says Rea, "every fifth minute, you should throw in a 30-second surge that's about five to 10 seconds per mile faster."

Build a strong engine: "To run fast, you have to be a pusher, and to push, you need a strong posterior chain," says Norman. A weak link in your glutes, hams, calves, or back forces other muscles to overcompensate and increases injury risk. Build strength by doing a weekly hill run. "Hills are a poor man's weight machine," says Rea. "They strengthen the glutes, hamstrings, and hips." Supplement incline runs with twice-weekly body-weight exercises — do three sets of four to six reps of single-leg squats, side lunges, and box steps.

Sample Workout:

12x400m with 60-90 sec recovery--aka quarter mile repeats.

Clean Dishes

It seems kind of silly to write about a cleaning product, but I am in love with these dishwasher tablets.  My dishes are dry and my dishwasher looks and feels clean when I open it.  These things have been around for a while.  I had been using Cascade Complete powder.  It was not doing a good job.
 I bought my Finish All-in-1 Powerball Tablets from Costco.  They have a coupon at Costco this month on these babies. It makes me happy to know that my dishes are clean and sparkling and dry. Washing dishes is not my favorite thing to do.  These tablets make the job just a little more enjoyable.

Powerball Fresh Scent

Saturday, November 30, 2013

Staying Motivated During Holidays

Things get busy as soon as December hits.  To stay motivated, schedule in your workouts.  Things can always get in the way, if you don't make exercise a priority.

For me, the hard part will be all of the treats that will start arriving at our door.  I am going to make sugar cookies again next week and probably cookies & cream popcorn, but after that I am not planning on baking for the rest of the month.  My birthday is this week, but I had enough treats, I don't want any right now.

I didn't do any Black Friday shopping.  I slept instead.  I did find some deals online.  Cyber Monday will be when I finish most of my shopping for Christmas.  I like getting presents for people especially when they don't expect it. Surprises are fun!

Milk Chocolate LINDOR Truffles 75-pc Bag
Lindt chocolates
The gym was nice and quiet today.  Some days it is so busy, the machines I want to use, that I get annoyed.  Today was not that way.  Which was great because I was low on sleep last night, it would have made me grouchy. My husband and I went to Costco and they were handing out chocolate samples, good chocolate.  What a nice treat!

10 minutes--AMT--warm-up
20 minutes--lifting--leg extension, hamstring curl, alt. lunges, abs
41 minutes--treadmill--5.2 miles @ 0.5 incline

Friday, November 29, 2013


I think I ate too much.  My gut is not happy with me today.  Next year, I think I will add more color to the meal.  The traditional food is just a lot of bread and starch and brown.  It tasted good, but my body does not like it.  Fruit and eggs and meat and veggies today.  It will probably take 3 days to feel normal again.

We hit the gym yesterday and this morning. I felt good yesterday. Today, not so much. Food really affects my energy levels.

Thankful for the family I have been a part of all my life and the one I gained when I married my husband.  Thankful for kids that keep me on my toes and give love freely.  Thankful for a strong body that helps me do things I want to do.  Thankful for the peace I have in my home because we know and love our Savior, Jesus Christ.

Treadmill--5 miles @ 1.0 incline

36 minutes--AMT--16/18 Interval
16 minutes--treadmill--2 miles @ 1.0 incline

Wednesday, November 27, 2013

Lead By Example

I had a gym friend tell me they were going to do whatever I did today. Actually, he just did the AMT for as long as I did it. That is where it starts. Do what you can at whatever level you're at. He had been telling me that he needed to do cardio, but he only ever lifted weights. This week, he started adding cardio and he signed up for classes. This guy is 60+ and isn't in bad shape, but he wants to lose his gut. I hope he sticks with it.

The trainer asked me if I was going to pig out tomorrow.  I am not planning on it. I will have some of everything, but I don't want to come home feeling ill. If there is a sour cream lemon pie, I might take it to the car.

10 minutes--warm-up-- high knees, fast squats, push-ups
40 minutes--lifting--legs, gluteus

  • Squats with kettle bell 
  • 50 lb. easy bar squats
  • 35 lb. sumo squat
  • Jump squat w/ 6 lb. medicine ball overhead 
  • Plié squat 
  • Reverse squat
  • Deep squat
35 minutes--AMT--16/18 interval
7:35 minutes--treadmill--1 mile


The day I delivered my first baby, I weighed 235.

5 months later, I still weighed over 200.

2 years later, started running, I was 180.

I finally started exercising in a gym and eating better-- 162.

2 more babies--196 at delivery then down to 158.

Running, lifting, cleanse down to 151.

Increased weightlifting, ran faster--147.

It took 4 years for me to decide that my happiness was worth the effort.  I am so grateful that I was able to spend time on me and reach some fitness goals.  Weight doesn't matter so much now.  But I remember when it did. Work hard, be consistent, changes will come.

Tuesday, November 26, 2013

Kneader's Sugar Cookies

I first saw this recipe on HungryRunnerGirl. She says it is her most favorite sugar cookie.  I am kind of a snob when it comes to sugar cookies, but I knew Kneader's has a good reputation, so I made them.

Taste test results.  The cookies are great.  The recipe I normally use has to be chilled at least 3 hours.  I usually chill them overnight. So these work for me because they are faster and even softer than my traditional recipe. The frosting was not a hit with anyone.  I made a batch of my own vanilla buttercream recipe (at bottom).

So here is the recipe.  Icing at your own risk.

Kneaders Sugar Cookies found here
adapted by From Cupboard to Cupboard

2 cups butter
2 ¼ cups sugar
4 large eggs
1 cup milk
7 ¾ cups flour
1 tsp baking soda
1 tsp baking powder
½ tsp lemon flavor ( I used 1/4 tsp lemon extract)
½ tsp salt
¼ tsp nutmeg
1 Tbsp honey

1. Cream together butter and sugar until fluffy.
2. Add eggs, then milk.  Scrape the sides of the bowl often.
3. Stir in remaining ingredients.  Dough will be soft and sticky.
4. Place dough on well floured pastry cloth or workspace.
5. Knead in just enough flour to make dough workable.  Dough will be very soft.  It is best to knead with a rolling motion so you have a smooth surface and you will not get cracks on the tops of your cookies.
6. Gently roll out to 3/8 inch thick.
7. Cut into desired shapes and place on baking sheet lined with parchment.
8. Bake at 325 for 10-12 minutes (12 minutes was perfect for me) or until just the edges barely start to change colors. Makes approx. 4 dozen.

Vanilla Buttercream Frosting
3/4 c. butter
3 1/4 powdered sugar
2 T. milk
1 1/2 tsp. vanilla

Refueling the Wrong Way

After  the gym today, all I wanted to eat was white bread toast with butter. So I did.  I know, it's not healthy, but it tastes good every once in a while.

McKenzieFrmsNat copy
Franz Bakery

I got asked to make sugar cookies for Thanksgiving.  The kids will get to decorate their own cookies for dessert.  I have a go to sugar cookie recipe, but I am going to try a new one.  If it disappoints, I won't post it.  If it is great, I will post it for sure.

10 minutes--AMT--warm-up
40 minutes--lifting
  • assisted pull-ups
  • captain's chair leg lift (abs)
  • 20 lb. single arm snatch
  • lateral raise
  • single arm shoulder press
  • kettlebell swing--single arm and double
  • plank with shoulder taps
27:30 minutes--treadmill--3 miles easy with 1.0 incline


Monday, November 25, 2013

Sometimes Church Is Awesome!

It seems like every time we are about to go to church the little guy starts to throw a fit. Yesterday was as bad as it has ever been.  Just when you think you want to find some duct tape, the most awesome thing comes screaming out of his mouth.

"I got to go poop!"

Not once or twice, but like 10 times!  He is still in diapers and has only used the potty a few times.  Yes, church is awesome...awesomely embarrassing!


20 minutes--AMT--16/18 Interval
10 minutes--lat. pulls, rows
10 minutes--single-legged jumping, side to side and back and forth
                  --one-legged squats
40 minutes--treadmill--Fartlek sprints (4.5 miles)
15 minutes--stretch
Related Posts Plugin for WordPress, Blogger...