Hope everyone had a beautiful mothers day and a fabulous weekend. Monday means back to the grind, but it also means another week to check off that ” TO DO” list.

Make sure that exercise and fitness are on the top of that list! It seems like when you are eating healthy, exercising, and feel good, that everything else seems to fall into place.

In fact exercise is one of the best natural things you can do for your body. A recent study presented last month at the annual meeting of the American College of Sports Medicine, showed that six weeks of bicycle riding or weight training eased symptoms in women who’d received a diagnosis of anxiety disorder.

the weight training was especially effective at reducing feelings of irritability, and was shown to reduce stress levels. YAY EXERCISE!

Which brings me to my next topic. Strength Training. This is specifically directed towards women. For some reason women have this taboo idea in their head that strength training is going to make them look ‘bulky’, ‘manly’.


I hope that was loud enough for you. In order to get bulky you have to consume a ridiculous amount of calories and lift an obscene amount of weight. The reason women typically don’t  gain size from strength training, because compared to men, is because women have 10 to 30 times less of the hormones that cause  muscle hypertrophy. You will, however, develop muscle tone and definition. ISN’T THAT WHAT WE ALL WANT?!

Alright now that we have that out of the way, lets talk about why strength training is so important.

We know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat at bay and to improve overall fitness, particularly as we age. Again, did you hear me?! No cardio, running on the treadmill for 60 mins is not going to get you the body you want. In order to adequately reduce body fat, you must STRENGTH train!

A recent study found that the average woman who strength trains two to  three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.  As your lean muscle increases so does your resting metabolism, and you burn more  calories all day long. Generally speaking, for each pound of muscle you gain,  you burn 35 to 50 more calories each day. That can really add up!

Again, did you hear me?! If you increase your muscle mass, you are burning more calories throughout the day!

More Reasons to add Strength Training into your workout regiment:

You Will Be Physically Stronger.

You Decrease Your Risk Of Osteoporosis

You Will Improve Your Athletic Performance.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.

You Will Reduce Your Risk of Diabetes.

You Will Improve Your Attitude And Fight Depression.

Start with strength training 2-3x a week. Pick 6-8 different exercises and perform 12 reps of 3 sets for each exercise. On a side note, DO NOT USE WEIGHT LESS THEN 8 POUNDS. Those little 3# and 5# weights are going to do NOTHING for you! If you are new to weights, start with 8-10 pound dumbbells. If you can perform more then 12 repetitions then the weight you are using is too light. Dont be afraid to challenge yourself.

Here is this weeks workout schedule for those who want to follow along:

May 14th-20th

Swim-30 mins


Run-30 mins Weights-A Bike-45 mins Weights-B Bike-60 mins Run-60 mins
3×1 minute sprints Swim-30 mins 10 minute HE Swim-30 mins Run-15 mins

Yesterday I swam 1/2 mile and biked 9 miles on indoor spinner bike. FEELING GOOD!! I will have a diet schedule and grocery shopping list to post tomorrow. Life has been a little crazy.


Much love



Training Day 9 and 10 May 13th 2012 MOTHERS DAY!


Hello Everyone and Happy Mothers Day,

I would like to dedicate today’s post to my mother! If it weren’t for my mother, I wouldn’t be the physical active person I am today.

She is the one who set an example for me while I was growing up. I always remember my mom going to the gym, swimming, running, and simply by seeing her making an effort to be physically healthy made me want to become active and healthy.

When I was in high school she started participating in triathlons and I remember thinking she was crazy! Then she started running half marathons and marathons at 40 plus years old. . My mom currently lives in Costa Rica and has called Central America her home for the past 3 years. Since living in Costa Rica my mom has done unimaginable things. 60 mile bike rides to the top of a volcano, triathlons in the ocean with 20+ foot waves, mountain biking across the country, and lets not forget that my mom will be celebrating her 50 year old birthday this year. GO MOM! YOU ROCK!

My mom has taught me that no matter your age, its never to late to go after your goals and dreams. Mom, you are truly an inspiration, you are my ideal, my hero and my number one fan. I love you so much and I am so proud of you. Thank you for being the example in my life that tells me to never give up. I am so excited for you to come back to the States and be closer to me and family.

A shout out to all the other mothers out there, Happy Mothers Day! Mothers never get told enough how much they are appreciated for everything they do, for always putting yourself last and sacrificing so much, this day is for you, and I hope your children shower you with gifts and love.

Well back to the task at hand. Lets talk about fitness. I hope some of you were able to follow the workout schedule I posted a few days ago. Thursday I decided to give myself an OFF day. I was suppose to go on a bike ride, but I waited to long, the weather got bad and honestly I was physically exhausted. So Friday morning I was back in the gym, lifting weights. I did the plan B weight training workout and the whole time I was lifting weights I kept thinking “who came up with this freaking workout?! My legs are going to be so sore”! Oh that’s right, I did! Damn, I only have myself to get mad at. So after I finish my last set, I head into the locker room to change and get into the pool. I put my swimming suit in, grab my towel and start fishing around my bag for my goggles. Which are no where to be found! Gosh darn it! I think, eh maybe I don’t need them, Ill master the pool without them. Bad bad idea. I made it 2 laps before my eyes were burning! Ugh I guess no swimming for me today. Instead I sit in the sauna, stretch my muscles that are already sore and limp my way back to the locker room.

Saturday, according to my schedule I was suppose to go on a bike ride and then a run. Well yesterday was a wash, complete failure. I literally couldn’t stand up from a seat without wincing in complete agony and pain. Seriously, no exaggeration here, I couldn’t walk without waddling, crying, moaning groaning. Even today I am kicking myself, for literally kicking my own ass. But today I am going hiking and swimming, hoping that moving around, doing something other then feeling sorry for myself will help with the soreness. AH! Why do I do this to myself?! It hurts so good.

I would also like to talk about some diet and nutrition tips. On a side note, I have a friend who is entering a 60 day weight loss challenge with work, and I am creating a daily meal plan plus a grocery shopping list for her that Ill post tomorrow for any of you who would like to use it, its really a helpful tool, helps elevate eating those bad foods.

So I have a few tips when it comes to nutrition, these are tips that I have come up with on my own. They are based on information I have learned in school and personal experience.

There is SO much information out there about what you should eat, quick fix diet trends, but I honestly believe that a well balanced diet shouldn’t be a quick fix. Rather you should slowly change your eating habits into something that you can maintain for a long time.

The whole point is to consistently stay the same weight and not yo yo back and forth. There is nothing more damaging to your metabolism then losing 15 pounds, then gaining it, then losing it. Save yourself the grief and maintain a healthy weight and diet for life.

Tip Number 1, is 50% of your meal or snack protein based?! The answer should be yes! Increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. Protein also helps you feel full longer, since it takes your body longer to digest it, and helps fight those hunger pains.

So what are good protein sources?!

-lean cuts of meat (think chicken, turkey, fish, and limit your red meat intake) also avoid processed meats, hot dogs, deli meat, sausage, bacon etc.

-peanut butter (without hydrogenated oil)


-protein shakes

-yogurt, cottage cheese. did you know Greek yogurt is an excellent source of protein, just avoid the flavored yogurts, they can contain a lot of sugar, opt for the plain instead and add your own fruit!

-EGGS! oh eggs how I love you. They are such a versatile food, scrambled, poached, boiled, pick your favorite and eat up! There is a lot of controversy surrounding eggs, most people say to just eat the egg whites, but the yolk is where all the nutrients is! New research indicates that the cholesterol in eggs is not absorb during digestion, and there for not as harmful to the body as once thought.

Tip Number 2. Limit the WHITE STUFF on your plate. What is white stuff?! Potatoes, white bread, white pasta, white tortillas, white cream sauces, SUGAR, salt, white rice. I don’t think I need to go into the whys, everyone knows. If its white, or came from something white, don’t eat it!

Tip Number 3. KEEP COLOR ON YOUR PLATE! Veggies veggies and more veggies. Spinach, cucumbers, carrots, tomatoes, bell peppers, squish, zucchini. Fruit, strawberries, oranges, blue berries, apples. All of these colorful foods are SO good for you, so eat up!

Tip Number 4. If you cant trace the food you are eating to its original source in one step then limit these foods. Example, apple to a tree, sweet potato to the ground. When I grocery shop my cart is always full of produce and I rarely ever buy anything from a package or a can. Package = processed and cans=sodium. Obviously I don’t have my own bread mill, nor do I make my own cheese so this can not be completely avoided, the idea is just to limit foods that are in a wrapper.

Tip Number 5. DRINK WATER! No I didn’t say lemonade or juice or to add crystal light aka artificial sweeteners to your water. No I didn’t say diet sodas either. I said drink water, just plain good ol water. Drink it and lots of it, every single day.

There you go! 5 easy tips to follow, 1. protein with every meal 2. limit white foods. 3. increase color on your plate 4. limit wrappers and packaging. 5. drink water.

SO easy to remember and to follow. I guarantee just by following at least 3 of these tips will be a HUGE step in the right direction. Look for a food plan and grocery list tomorrow.

Those who do not find time for exercise will have to find time for illness. — Earl of Derby


With Love




Happy Thursday, the weekend is so close I can taste it! What are your weekend plans?!

I got a 90 minute bike ride on Saturday and a 45 minute run on sunday Wooh! Anyone in the Farmington area want to ride or run with me, let me know!

Yesterday was uneventful 5 mile trail run.

You know the usual back in the foothills, jog through the sand.

Oh wait, expect for that foot snake I almost stepped on! Yep, little bull snake just basking in the sun, and little ol me just out for an afternoon run.

Thank goodness I noticed him about 5 seconds before my foot was about to land on his slimy back! Eek, creeps me out just to think about it! Thank goodness it wasnt a rattle snake! :S

I would like to take a few moments and talk about hyradation and recovery drinks/meals.

What is the benefit to eating and drinking a recovery meal immediately following a workout?

Recent research indicates that there is a ‘metabolic window’, a period of approximately 30-45 minutes immediately following a workout, when your body can optimally replenish and rebuild itself.

Carbohydrates and protein are what your body craves during this time! Preferably in a 4:1 ratio, carbohydrates to protein.

The body is able to ‘restock’ your glycogen (carb) stores and begin to rebuild the muscle broken down during exercise at this time.

The more frequent and intense, the more crucial these recovery drinks are. Have you ever finished a workout and you start to feel shaky, and light headed?! That’s your body telling you, we want carbs!

We want protein!

My favorite thing to make is protein shakes with a little bit of soy or almond milk, a banana (for the potassium) and whatever frozen fruit I have on hand.

Other possible recovery meals:

1. Pasta and tuna

2. Wheat bread with peanut butter

3. Chicken, chicken chicken,

4. Brown rice and beans

5. Whole wheat tortilla and lean cut of meat (turkey, chicken etc)

So don’t forget to take care of your body after it works hard for you during exercise!

It is exercise alone that supports the spirits, and keeps the mind in vigor. -Cicero


-With Love



Training Day 7. May 8th 2012. Two a days




Hello, everyone! I hope you have noticed the new layout and the new site! I decided to move my blog because the other website was giving me issues and it was hard to navigate through the site. I hope you are as happy with the new title, and the gorgeous background as I am.

Yesterday I blogged about the excel spreadsheet I made regarding my training, I havent figured out how to post the whole excel, however I think I can copy and paste week to week. So if it uploads successfully look for it at the bottom of the page. Basically it comes down to weight training 2 times a week, swimming 3 times, and alternating bike and running days. The weight training days alternate between workout A and workout B. I will also post at the bottom what each workout consists of in case you would like to follow along with me. If you don’t have a bike, or you don’t enjoy swimming, try a spin class at a local gym instead, or replace it with your favorite physical activity! Point being, its good to make a plan. I do better if I know exactly what exercise I am supposed to be doing that day. It helps keep me motivated, focused and I am more likely to stay on track..

Yesterdays workout was a bit extreme. I was feeling really motivated so I decided to visit the gym not just once, but twice. I went bright and early, 5:00 am to be exact and met my dear friend Jacque. Jacque is a nurse who works 12 hour shifts, but she still gets up at 5:00 am to get in a morning workout! Now that is dedication! Just as much as I hope to be inspiring to her, Jacque motivates and inspires me! YOU GO GIRL!

So its 5:00 in the morning and my brain isn’t really functioning, I needed to start with something easy to wake me up. So I start with a light walk which leads into a slow jog, and finally my eyes are open and I can start running. Finish an easy 3 mile, and then I decide to do some upper body strength training. My legs were still sore from the bricks! I pick 8 different upper body exercises and repeat 3 cycles of 12 reps. Bicep curls, triceps extensions, push ups, front and lateral raises, shoulder press, triceps dips. preacher curls, rows. Dont worry if you don’t recognize the names for some of these exercises. You can google or you tube any of them for a step by step instruction on how to perform them. After I finish my last set I am exhausted. I know I need to get in a swim but I decide to call it a morning and return to the gym later in the evening for round two.

Round two, I return to the gym but I am not satisfied with just swimming, oh no! So I  decide to jump into the 5:45 spin class. What was I thinking?!! Have I lost my mind?! For those of you who have never taken a spin class, I highly recommend trying it at least once in your life. I am not a mother, but the pain that is experienced for a full hour I am convinced is equivalent to child-birth. Your legs are hurting, a pool of sweat is starting to form beneath you. The instructor is yelling at you “faster, faster”. And you are thinking to yourself, “I can’t go any faster you crazy lady”! For 60 brutal minutes you are climbing, sprinting, hovering, set after set. Just when you think you can’t give anymore, the crazy lady screams at you, “Just 45 more seconds”! And those 45 seconds seems like an eternity! But once the class is over and you can no longer feel your legs, butt, and your whole body is exhausted, it’s all worth it. You have given it your all today, and that is all anyone can ask of you. Needless to say I slept very well.


With Love


SO here is this weeks workout! I know we are already on Wednesday, so jump in, follow along, and train with me! This schedule is simply an outline, feel free to cater it to your own personal fitness level.

Weights A: Dumbbell Overhead Press, Stability Wall Squats, Bicepcurls, Lunges, Bent over Rows, Squats, Lateral Raises, Hamstring Curls on Stability Ball. 3 sets.12 reps

Finished with 3 different abdominal exercises, 15-20 reps/3 sets

Weights B: Front Shoulder Raises, Bench Step ups, Tricep Dips, Back Lunges, Back Extensions, Pistols, Bent over Flys, Pushups, bridges. 3 sets, 12 reps

Finished with 3 different abdominal exercises, 15-20 reps/3 sets


Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim- 30 mins Weights-A Run- 40 mins Bike-45 mins Weights-B Bike-60 mins Run-45 mins
Run-20 mins 5 minute HE Swim-30 mins Run-15 mins
Swim-20 mins  

Training Day 6. May 7th 2012. Brick Workout


Happy Tuesday Everyone!

Wow this day went by so fast and now here it is 10:00 pm and I am just now getting to write this blog.

But as long as people keeping reading, I will keep writing.

In fact according to my blog has received 500 page views! Holy crap! I didn’t even know I knew that many people!

Thanks for the support guys! I guess the comment box is not working again 😦

I might try to move my blog to another website that is more cooperative or I might try a facebook page or if you want to send sweet comments my way, my email is 🙂


On to our next order of business, I have created my workout schedule in an excel spreadsheet for any of you who would like to follow my training regiment with me.

Ill post it every Monday so you can know what its store for the week.


Also I am going to start talking more about recipes and diet in my future blogs, specifically diet for weight loss and also for training. According to my I burned 1500 more calories today then I consumed which means I get to eat a lot more! YAY! I love food.


On a side note, I am trying to give up all refined sugars, I have a HUGE sweet tooth, and I know how bad it is for the body.

But seriously who can say no to a freshly baked brownie with vanilla ice cream on top?!

Anyways I am slowly winging myself off of the white goodness. I went so far as to throw away every once of chocolate, ice cream, or other such sweets that were hidden in the house.

Needless to say my roommate (AKA my dad) wasn’t very happy about it 🙂


Next up, the brick workout!

So my dad is building a retaining wall in his backyard. And being the go getter that he is, he has decided that he is going to be doing all the man labor, including the buying and stocking of products.


That means that every day he goes to the ‘brick store’ and buys 30-30 pound bricks, brings them up in his truck, and then carries them about 70 yards from the front of the house to the back of the house. 30×30=900 pounds.

Holy cow that’s alot of weight! And he has been doing this every day for the past week. Well me, being the kind and helpful roommate that I am, I help my dad with this chore every day. 900 pounds/2=450 pounds, back and forth, back and forth.


So yesterday I am helping my dad, and I look down at these bricks and a light bulb goes off in my head! (don’t worry, I didn’t hurt myself)


I decide that I am going to use these little bricks to get in my daily workout.

So like any crazy person would do, I wait for my dad to leave the house so I am alone in my madness.


The golf course behind the house is closed on Mondays, which leaves plenty of room for my devious plan. I grab a brick and start running.


Yep, crazy little blonde girl, running across the fairway with a brick over her head. 30 pds starts to feel like a 100 pds in just a few yards.


So I get to one end of the fairway still grabbing the brick and I start to squat, lunge, sumo squat, lunge with a torso twist my way through the golf course.


The whole show last about 30 minutes but man oh man was I tired! Who know bricks could be so exhausting?! The point being, even if you don’t have a gym membership, you hate gyms, or you are just too busy, look around you and make the most of what you have!


Don’t make excuses to get yourself active and healthy! Be proactive about what you want and make it happen!



Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz


Below is an article entitled The 25 Key Reasons You Want to Dramatically Reduce or Avoid Sugar in Your Diet; if you have time, read it! Its very eye opening!



Look forward to hearing all about your fitness goals and accomplishments this week!


With Love


Training Day 5. May 5th 2012. Warrior Dash


Happy Monday Everyone! Hope you had a blessed weekend.


My Albuquerque weekend was a lot of fun, it was good to catch up with old friends and to compete in the warrior dash with some new ones.

For those of you who have never done a Warrior Dash, I highly recommend looking into it! Its so much fun, 3 miles of obstacle courses, topped off with mud, bands, entertainment and beer.

What else could you ask for?!

Next race on my bucket list is a “Tough Mudder Race”.

So there we are, 6 girls with matching t shirts, designed by yours truly, clean bodies, and excited spirits. We drive out to the location which is approx 25 miles east of Albuquerque in Edgewood.

We are stuck in traffic for a good 2 hours.

I guess that’s what happens when you have one entrance and 70,000 people trying to get to the same place. Next step is to check in, we pick up our packets, pin our numbers to our bodies and wait in anticipation for 12:30 to roll around.

Not really knowing what to except, we watch as people walk by covered from head to toe in a dirty mess! Yes! I cant wait!

Then we hear the announcer tell us to start lining up, hundreds of people begin to flock over to the start line.

We see people dressed in tu tus, and superman underwear, striped wheres waldo shirts, little matching elves, and vikings! And all of them are about to get covered in mud! Who’s idea was this anyways?!!

The horn blows at exactly 12:30 and we are off!

Everyone is frantically running, trying not to get trampled, we all run our little tails off to the top of the hill, around the corner, where we face our first obstacle, “Barricade Breakdown”, literally hurdling over barricades and then military crawl under the barbwire.

First mission completed, 12 more to go!

Next up the “Teetering Travers”, level your nerves as your teeter your way across several 4 inch beems, just be careful not to fall off! 2 down.

Up next is, “Cliffhanger”, literally pull your body up a 20 foot wall and slide down the other side. 2 down.

Oh now what do we have here?! The “Chaotic Crossover”, which is basically a net suspended several feet above the ground. 4 down.

Next stop, “Deadmans Drop”; using the rope you have to pull yourself to the top and then slide on your bum down the other side! Now this is getting really fun! 5 down.

“Storming Normandy” is up next, least favorite part of the race, military crawl on rocks! Yuck! Ouch! My poor knees! 6 down.

“Great Warrior Wall, more ropes, more repelling 7 down.

“Tispy Tightrope”, walk along a tightrope without falling into the muddy mess below. 8 down.

“The Trenches”, more military crawls! More knee pain! 9 down.

“Arachnophobia”, thread your way through a tangled rope mess. 10 down.

“Cargo Climb” 30 foot wall of cargo nets to climb up and then climb down. 11 down.

And then we see the finish line with all the people standing around to watch you climb, roll, walk, crawl your way through the last two obstacle “Warrior Roast” and “Muddy Mayem”.

Simply jump over two burning fires then military crawl AGAIN under barbwire, AGAIN, but this time you aren’t crawling in dirt, or no, its 3 feet of thick nasty mud!!


Needless to say no one ends the race with a clean face. So there you have it! That is in summary the Warrior Dash! It was alot of fun and is designed for people of all fitness levels.


If you have never competed in a race, look into ones in your area! There are all kinds of races that are designed to be fun, and takes the dread out of just running a boring old race.

The excitement on race day cant be matched, so grab a buddy and start training!!


Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?” – Peter Maher


-With Love