holiday playlist....

do you need some new music for your workouts?

something to put you in a festive mood....

healthy holidays playlist
Deck The Halls – Glee Christmas Tribute
Comforting, fun and a festive “gleeful” twist.

All My Bells Are Ringing – Lenka
Love love love this, fun, new, fresh, and not about Rudolph, great beat.

Last Christmas – Wham!
Classic, little bit of 80s for your holiday run or sweat!

All I want for Christmas – Mariah Carey
Is any holiday playlist complete with Mariah? Mariah! She’s on fiy-ah!

White Christmas – Michael Bublé
What’s a holiday list without a little dose of Bublé?

Baby It’s Cold Outside – Leon Redbone & Zooey Deschanel
From the “Elf” soundtrack. Makes your heart warm around the holidays. Sing it with the one you love.

Deck the Halls – SheDaisy
Such a great holiday beat and beautiful vocals. Perfect for half way through your workout.

The Time (Dirty Bit) – Black Eyed Peas
I know it’s not a holiday song, but it’s really needed on any run or workout you may venture in right now.

Carol of the Bells (In the style of Trans-Syberian Orchestra) – The Festival of Rock Orchestra
First off, this is my ULTIMATE favourite Holidays song of all time. Still looking for the best version, but this one is pretty wicked.

Peace on Earth/Little Drummer Boy – David Bowie & Bing Crosby
Kind of love this mash-up, little bit of classic, little bit of rock.

Run Rudolph Run – Bryan Adams
Gets you moving and makes you remember the late 80s and early 90s with a smile, and you forget how you used to crimp your hair…

Christmas Tree – Lady GaGa
Really fun beat, and shockingly not traditional from GaGa. Little bit of swagger needed to rock out to this one.

Oi to the World – No Doubt
Hello 90s and welcome to my workout. Who doesn’t love classic No Doubt?

Rudolph the Red Nosed Reindeer – Jack Johnson
Such a mellow way to cool down with my old buddy Jack Johnson.

thanks to lululemon

i'm making granola bars....

granola bars
3/4 cup butter or margarine
1/2 cup brown sugar
1/2 cup honey
1 tsp vanilla
1/2 tsp salt
4 1/2 cups granola-type cereal
*i used the granola in the picture above, it is from costco*
2/3 cup nuts, seeds, coconut (optional)
*i used 1/3 cup raw sunflower seeds & 1/3 cup raw pumpkin seeds*

in a saucepan melt butter, add brown sugar, honey, vanilla and salt, stir until blended. stir in granola and desired nuts/seeds.
put into a well greased 10x15 inch pan (small cookie sheet size). press to make an even layer. bake @400F until browned and bubbly, about 10-15 minutes. cool slightly and cut into bars.

the finished product.....dee-lish!

overnight oatmeal....

i made this oatmeal last night. i put it in the crockpot around 11pm and set the timer for 7 hours. on my crockpot when the timer is done it switches over to warm. the oatmeal was perfect in the morning, it is a little thick so you may want to thin it with milk.

overnight apple cinnamon oatmeal
4 cups water
1 1/2 cups apple juice
1 cup steel-cut oats
1/2 cup regular barley (not quick cooking)
1 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp salt
1/4 cup packed brown sugar
1/3 cup coarsely chopped pecans
2 medium apples , coarsely chopped

in a slow cooker combine water, apple juice, oats, barley, cinnamon, ginger and salt.
cover and cook on low setting for 6-7 hours. before serving stir in brown sugar. top with pecans and apples.
thin with a little milk.
*i didn't put the apples on mine, no time to chop them up. i did use pecans, i always have a bag of pecans pre-chopped in my pantry.

dried fruit like they give you with the oatmeal at starbucks would be good in this.

26.2....

friday night, picking up our race packets. Posing for a picture with our friend dane rauschenberg. dane ran 52 marathons in 52 weeks. See what dane wrote about the mesquite marathon here, he ran the half marathon. this same picture is on his site...although, he wrote on his site that we had never run further than a 10k....wrong! he didn't take in to account my 3 half marathons and 3 two-hundred mile relays this summer:)

Crossing back in to arizona! i am actually running backwards on the opposite side of the road to get this picture. we ran through three states in this marathon...hence, 'tri state marathon'....
so cool to be a part of this!
feeling good....
11 more miles to go....
i never did hit 'the wall' that so many marathoners talk about.
the race was an amazing experience...start to finish!
my only complaint...the wind!
weather reports say the wind was between 35-50mph
coming straight at us.
to see some cool video of the wind look here. 'fast cory' has a great recap of the race.
"I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible."
~ John Hanc
me and ashlan at the finish line...26.2 done.done.done.
we finished the race and hopped in the car and drove to las vegas! we were following my husband's car....apparently not keeping up with him.

husband calls on my cell: 'you are going to have to keep up with me or when we get in to vegas you will not know where to go.'
me: 'i can't feel my legs or my feet....so give me a break.'
husband: ' you need to keep up.'
me: 'seriously, i can not feel my legs, feet, or butt for that matter. when you can not feel your lower body it is kind of hard to control the gas pedal.....'

we made it to vegas...and sat in the hot tub for 2 hours:)
the next day...not an ache or a pain...nothing!
monday....back in the gym for a full workout:)

january....
miami marathon
already registered:)

the hay is in the barn....

the expression, 'the hay is in the barn,' is commonly used amongst runners when they have completed their training and are transitioning into the tapering period before a big race. farmers used to sit back and admire the hard work they put forth stacking bails of hay into the barn for the winter knowing that the hard work is finished and now it is time to relax a little.

well....

this is where i am at today.

this weekend is my marathon

time to trust my training....

sugar stacks....

McDonald's Chocolate Shake
21 oz (medium) shake
Sugars, total: 111g
Calories, total: 770
Calories from sugar: 444

are you a little surprised by the sugar content in a mcdonalds shake?

i sure was....

take a look at the website, it is full of information on calories/sugar content of some of the most popular food.

http://www.sugarstacks.com/

happy halloween....

happy halloween!
hence the 'scare me' post:)

i have thought a lot about this during 2010
and....
i have tried to take action on things i want to improve on
some of them have been very scary for me!

my latest....
i registered for the tri-state marathon in mesquite
november 20th
26.2....

'courage is very important.
like a muscle it is strengthened by use.'

2011 is around the corner.
what will you be doing
i hope it is something that scares you....

run lunge-run squat....

i think i will give this workout a try tomorrow....will you join me?

Interval training is a great way to burn fat and build muscle. The key to these workouts are to have as little rest as possible.

Run .25 miles

Lunges 30 (each leg, so a total count of 60)

Run .25 miles

Squat Jumps 30

Run .25 miles

Lunges 30 (each leg)

Run .25 miles

Squat Jumps 30

Jog .25 miles

Abs: Flutter Kicks 40 x 2, Double Crunches 30 x 2, Bicycles 40 x 2 (count: 1,1,2,2,3,3,4,4,…), Sit Ups 30 x 2, 90 Degree Leg Extensions 35 x 2

Estimated Completion Time: 35:00
thanks to midwest fit

routine is the enemy....

want to know how i prefer to train....

10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy. These ten words describe the predominant characteristics of almost any activity you are likely to encounter, and therefore your capability in each describes your fitness. We humans are usually pretty good in a couple, mediocre in most, and horribly deficient in a few. Improvement in some of these skills comes through training: stimulating physiological changes in your body. Others are developed through practice: developing your nervous system to accomplish tasks within your current physical capability. Finally, power and speed are developed through a combination of both training and practice.

A Practical Guide to Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
thanks to crossfit

strong....

i want to feel strong and be strong....

stron·ger\ˈstrȯŋ-gər also -ər\stron·gest\ˈstrȯŋ-gəst

1

: having or marked by great physical power

2

: having moral or intellectual power

3

: having great resources (as of wealth or talent)

4

: of a specified number strong>

5

a : striking or superior of its kind strong resemblance>

b : effective or efficient especially in a specified direction

firecracker....

firecracker chicken

4-5 boneless chicken breasts-cubed
2 tb hot chili sauce (sriracha is the best-it's the bottle with the rooster on the front)
2 tb olive oil
1/4 tsp salt
2 tsp sugar
1-2 tsp crushed garlic (i use the crushed garlic in the jar)

combine all ingredients in a large ziploc bag, add chicken and marinate for 20 minutes to 2 hours. skewer chicken and grill or broil until brown.

with a lime please....

ok...so i am feeling just a tiny bit guilty after reading this article.

i happen to love diet coke....

well, it's diet pepsi for me

with a lime please:)

i have a pretty good handle on my diet

so i have brushed aside the fact that i drink diet soda

aren't we allowed one weakness....

maybe i need to rethink what i am putting in my body.

Still Drinking Coke? Body's Reaction In the First Hour.

▪ In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 percent of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

▪ 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its cells on into fat. (There’s plenty of that at this particular moment.)

▪ 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises. As a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

▪ 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

▪ >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

▪ >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolytes and water.

▪ >60 minutes: As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.

Think Diet Coke is exempt from all of that? Think again...

Carbonated water: This can irritate your digestive system, triggering Irritable Bowel Syndrome.

Caramel color: According to the Journal of American Medical Association, there’s some evidence that caramel coloring could increase insulin resistance, which can lead to diabetes.

Aspartame: This chemical sweetener replaces the “bad” high-fructose corn syrup found in regular Coke, but could be bad for you in its own way. There have been studies for years linking aspartame to cancer, and while the FDA has claimed that there’s been thorough testing on the chemical, not everyone is convinced. In 1995, the Department of Health and Human Services submitted a list of aspartame side effects to the FDA, which included headaches, seizures, neurological problems, and abdominal pain, and nausea. Also, when aspartame is ingested, it breaks down into a variety of chemicals, including formaldehyde. Formaldehyde is a known carcinogen, and can also cause abdominal pain, vomiting, nausea, and damage to internal organs and the central nervous system.

Phosphoric acid: This ingredient gives Diet Coke a tangy taste. Oh, and it can also be used to remove rust on surfaces. Phosphoric acid has been linked to low bone density in several studies, as well as kidney stones. The phosphoric acid binds with zinc, calcium, and magnesium in your lower intestine, which would be good for your bones, but the caffeine in Diet Coke makes you pee it all out before that happens.

Potassium Benzoate: This preservative keeps your Diet Coke fresh. Coincidentally, it also gives fireworks that annoying whistle.

Citric acid: You know that slightly citrus-y taste you love so much in your Diet Coke? That’s thanks to citric acid. It can ruin your tooth enamel and lead to decay.

Caffeine: Your body absorbs caffeine within 40 minutes, causing your pupils to dilate and your blood pressure to rise. It can also lead to ulcers, since it increases the production of stomach acid.

Now, to be fair, Coke does not stand alone, this applies to just about every soda out there - some worse than others, but all of them have the same negative effects on our health.

Next time...be kind to yourself....grab a drink of water instead
thanks to wasatch crossfit

it's ok....

it’s ok!
"It’s ok to be too tired after work to go train. It’s ok to drive by the gas station and pick up a rescue rice krispies treat after a tough day in the cubicle. It’s ok to love cookies so much you eat it daily even though it sabotages your fitness goals. It’s ok to be comfortable with a couple of pounds too many on your frame. It’s ok to choose to drive the kids to football training and miss your own training.

It’s ok to stay at home watching movies instead of hitting the gym. It’s ok to treat yourself to whatever you like. It’s ok to make delicious dishes even though they include all kinds of cheese, cream, sugar, oils, bread.

It’s ok to accept you don’t fit in to the jeans you wore in high school anymore.

It’s ok to get comfortable and loosen up when you get married: why bother now when you have someone, they love you for who you are, right?

It’s ok to say you don’t have a choice when it comes to what you eat. If it’s someone else’s will that you eat that pizza, yeah how can you have any say, right?

It’s ok to be cool with being average. It’s ok to be not that fit so people ask you “you work out?”. It’s ok to be one of those who go to the gym daily but don’t look it if you don’t mind.

It’s ok not to have a desire to be shredded. It’s ok to feel there are more important things in the world than you having a tight body. It’s ok to not care your arms are loosing their shape. it’s ok to blame your genetics and keep eating those afternoon donuts. It’s ok to train just as much as it takes to be healthy, nobody thinks less of you if you don’t train several times a week.

it’s ok not to strive to look like me or any other fitness model/person.

BUT

I want striations in my shoulders. I want to feel like I am stronger than the rest. I want to feel my abs every morning and just feel muscle and no thick fat on top. I want to feel like I could run for hours if I needed to. I like to look like I was meant for war. I want no fat on my hamstrings. I want to be cellulite free all my life. I want to be in charge of what I eat. I want to nourish my body with nutrients that supports it instead of man made shit that clog up my organs. I feel empowered from practicing discipline. Discipline is attractive to ME. I have pride. I have power. I have my drive.

I want my body to reflect what I stand for. I am dedicated. You can count on me. I am meticulous, thorough, organized. I don’t let things just happen to me, I PLAN them. To achieve and maintain what I have takes intelligence, smarts, strategic planning and thinking. A lean, ripped body starts with a sharp mind. You ever see a fool with a body of steal?

My pursuit has conditioned my mind. I build strength and mental toughness day in and day out. I want it, I desire it, I thrive on it.

I LIKE TO feel like nobody can put me down. I LIKE feeling invincible. I refuse to look at others and feel I wish I had what they had. it never happens anymore. I got myself, I got something nobody can take from me. No money in the world can buy what I have.

I am extreme. I do more than most. And I don’t suffer from it: it’s my passion. I’m not doing this for anyone else, I’m not doing this to be average or to be healthily moderate. I don’t like moderation, I want perfection, I want superiority. I want to be my own elite force. I want to be the best I can be and then some more I never thought I could be. I won’t settle. Life is too short. I am stressed as it is to get done all I want to get done.

Whatever you like, your days never come back so live them the way YOU want. That’s the purpose of my life anyway. "

fighter diet

g.o.a.l.s....

the tragedy of life doesn't lie in not reaching your goal.
the tragedy lies in having no goals to reach.

the first two letters of 'goal' are 'go!'
just go do it!

188 miles....

finally....red rock relay pictures!
gpp friends.....we were running on three different teams.

it's all about safety....
actually we put the sign in our dash
we couldn't figure out how to strap it to the front of our vehicle:)

this is my first leg....out of the 5 legs i would run.
we ran with 10 runners instead of 12

which meant we all ran extra legs to make up the mileage.

photo op while our runner was out....
it's ok...she is running downhill:)

yep....that would be 3:59 am

there is just no way to train for these night legs!
i am getting ready for my second middle of the night run
my first was around 12:45 am
second...4:15

helping out our runner
it was around 100 degrees....

still about 100.....and i had just come off the trail part of my leg.

2 miles up hill

another 4 to go out on the road.
i want to thank the team that stopped and put
ice cubes down my sports bra....
you saved me!

team sulli's ntac

rrr tradition....a stripe for every leg you run.

what a great experience....
if you haven't ever pushed yourself
out of your comfort zone
and tried something really hard
i think you should.....

will.this.change.your.life....

take a look at this website, it has some interesting nutritional information

everything on the site is 100% free....nothing to join

can it change your life in 30 days?

their claim:

this.will.change.your.life.

tell me what you think....

i like the fact that whole9 encourages us to eat

all natural, real foods.

http://www.whole9life.com/
Last year, we proposed a squeaky clean eating program designed to “change your life in 30 days”. The response on the blog was overwhelming. Hundreds of people participated, following the “rules” inspired by the experience we had when we completed our own 30 day nutritional program. It wasn’t long before testimonial after testimonial began rolling in – body composition started changing, gym performance went through the roof, medical biomarkers began to improve and a whole bevy of physical ailments and conditions were miraculously “cured”. In July 2009, the Whole30 was born, and became the foundation of the nutrition for our Whole9 practice.

And now we’re back almost one year later to launch the program again. First timers are welcome. Repeaters who may have started off strong but slipped back into old habits are encouraged. Bring your Mom, bring your book club, bring your whole gym… because for the next 30 days, the Whole9 site is your nutritional source of motivation, support, advice and direction.

THE SUMMARY

Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent (or non-existent)? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you train, or are pretty lean but still have a little extra puff on your midsection? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you? Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense, nutritionally sparse food groups for a full 30 days and let your body heal, recover and reset from whatever effects those foods may be provoking. What, exactly, does that mean? Super strict, by-the-book, 100% Whole30 for the next 30 days.

WHY?

First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

WHAT?

So what does “Whole30” mean? This is the plan we have created, in as much detail as we can provide.

Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

what defines you....

a toned, athletic body and sharp,

immovable mind is just the end result.

it's what you do to get there that defines you....

i've got a feeling....

i will post pictures soon from the red rock relay i ran over the weekend.

today i got an email from my august relay.
epic put together a video from the race.
if you have never participated in a relay, thought you might enjoy seeing a little about how it's done.

guess what....

guess what....

another relay....

another race....

my family thinks intervention is needed:)
i am out of here tomorrow

i will be running from brian head to st george

once again with a team of 12

see you monday!

it does a body good....

LONDON — At the end of nearly every training session, Matt Whitmore downs a pint of milk straight from the bottle.

"I do it pretty religiously," said Whitmore, 25, a gym trainer in London. He first started drinking milk after exercise about 10 years ago when he couldn't afford expensive supplements or protein shakes. "Milk helps me recover faster and I feel great afterwards," he said. "And now, I hate to train without it."

Researchers are giving scientific support to a view that Whitmore vouches for from experience: that milk may be just as good or even better than sports drinks for serious athletes recovering from exercise. The health benefits of milk — which has carbohydrates, electrolytes, calcium and vitamin D — have long been established. But for athletes, milk also contains the two proteins best for rebuilding muscles: casein and whey.

Muscles get damaged after an intense bout of aerobic exercise like running, playing football, or cycling. The casein and whey proteins in milk are precisely what the body needs to regenerate muscles fast.

Glenys Jones, a nutritionist at Britain's Medical Research Council, said milk's protein content makes it an ideal post-exercise drink. "Milk provides the building blocks for what you need to build new muscles," said Jones, who has no ties to the dairy industry.

She said sports drinks mainly replace lost carbohydrates and electrolytes, and don't usually have the necessary nutrients for muscles to regenerate themselves.

Experts have generally been divided over whether milk outperforms sports drinks. Dairy producers have been eager to break into the multibillion-dollar market, often sponsoring research into milk's athletic benefits that some call biased. So the debate continues, but milk has been getting a lot of attention.

In a study published in the journal Applied Physiology, Nutrition and Metabolism in June, researchers found people who drank milk after training were able to exercise longer in their next session than people who had sports drinks or water.

"It's the form of the carbohydrate and the nutrients in milk that is most important," said Emma Cockburn, a lecturer in sports coaching at Northumbria University in northeast England who led the study, which was partially paid for by the dairy industry.

Cockburn advised athletes to drink milk immediately after working out. "The damage caused by exercise leads to a breakdown of the protein structures in your muscles, but that doesn't happen until 24 to 48 hours later," she said. If athletes drink milk right after training, then by the time it is digested, the milk's nutrients are ready to be absorbed by the muscles that have been hurt.
Drinking milk also may help athletes recover quicker if they are performing multiple times in a day. For people who can't stomach the idea of plain milk, experts recommend adding some chocolate or other artificial flavor. At the Beijing Olympics, six-time gold medalist Michael Phelps regularly downed a flavored milk drink in between races.

Scientists at Loughborough University have found low-fat milk is better than sports drinks for replacing fluids lost during exercise. Scientists suspect there may be two reasons for that. Not only does milk have a lot of electrolytes, but it is emptied from the stomach more slowly than sports drinks, keeping the body hydrated for longer.

Though the vitamins and proteins found in milk are present in soy milk or dietary supplements, experts say milk has better proportions of those nutrients.

Milk also may help athletes shed fat and build muscle. In a small Canadian study, experts found women who drank milk after lifting weights gained about 4.4 pounds of muscle and lost about the same amount of body fat. Women who drank sports drinks put on about 3.3 pounds of muscle but didn't lose any body fat.

"It may be that some of the components of milk — the protein, the vitamin D and the calcium — act in a synergistic fashion to promote fat loss," said Stuart Phillips, a professor of kinesiology at McMaster University who led the research. Phillips has advised the Canadian Olympic Association about milk and the dairy industry paid for part of his research.

But some experts warned that drinking milk after exercise isn't for everyone. Catherine Collins, a spokeswoman for the British Dietetic Association and a dietitian at London's St. George's Trust, said while milk may be beneficial for elite athletes who burn thousands of calories a day during their intensive training, occasional gym-goers may be better off drinking sports drinks or plain water.

"If you're just a gym bunny trying to lose a bit of weight, water is probably sufficient after exercise," she said, warning that chocolate milk in particular could add unwanted calories.

At the Vancouver Olympics, dairy farmers trucked in about 85,000 extra quarts of chocolate milk. Canadian athletes won a record-setting 14 gold medals. "I don't know if the milk helped, but it can't have hurt," Phillips said.

Still, even those who promote milk as a recovery drink say it cannot entirely replace sports drinks. Because it is harder to digest, people should only drink milk after they are finished exercising, not during.

In comparison, sports drinks like Gatorade have easily digestible sugars so athletes can chug it during events to get an instant boost.

Whitmore says it may be a tough sell to persuade people to swap their sports drinks or even water, for milk. "Most gym goers have very particular routines," he said, acknowledging he takes a bit of ribbing for his milk habit from his rugby teammates. "They call me the Milky Bar kid."

deseret news 9/2010

magic....

'for me, running is a lifestyle and an art. i'm far more interested in the magic of it than the mechanics'

really....why else would we run 200 miles to jackson....

it's the magic!

van 1 met @ 5am
exchange 29
somewhere near alpine, wy.
yep....still running
this was my longest leg and it was beautiful!
33 hours later....
'team h.a.r.t'
the finish line was at teton village
jackson hole
van 1
done and done

van 1 chicas

from our poses....

can you guess which two are jazz dancers:)

caution....

just one of the safety rules

the end of a very epic weekend....

already looking at the sign up for 2011

are you in?

it's going to be epic....

epic is finally here! we will be running to jackson hole this weekend.

wish us luck....

team h.a.r.t can be tracked 'real time' @ http://epic_ctr.dedicatedmaps.com/

two teams were selected to be tracked by a tech company from portland, oregon.
our team was one of them:)

'to give anything less than your best is to sacrifice the gift'
steve prefontaine

my butt is big....

doesn't nike have the best way of getting their point across.....
i love anything that empowers and inspires!
with that being said....
the bottom line is optimal health
not everyone will be a size 2
and that's just fine.
just do it....

come alive....

'don't ask what the world needs....

....ask what makes you come alive,

and go do it.

because what the world needs is people who have come alive.'

style-laurel blog

morning muffins....

love this recipe for healthy muffins!

morning muffins
½ C. unbleached all purpose flour
1 C. whole wheat flour
¾ C. flaxseed meal
¾ C. oat bran
1 C. brown sugar
2 tsp. baking soda
1 tsp. baking powder
½ tsp. salt
1 TB. cinnamon
½ tsp. ground nutmeg
1 ½ C. chopped or shredded carrots
2 apples, chopped or shredded
½ C. raisins (optional)
1 C. walnuts, chopped or ground
¾ C. milk
2 eggs, beaten
1 tsp. vanilla extract
mix together flours, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt, cinnamon and nutmeg in a large bowl. stir in carrots, apples, raisins and walnuts. combine milk, beaten eggs and vanilla. pour liquid ingredients into dry ingredients, stir until moistened. fill greased muffin pans ¾ full. bake @350 for 15-20 minutes. makes approx. 15 muffins.

go.do.it.

do you need an idea for a workout?

go.do.it.

3 rounds
run 400 meters (this is one lap on the treadmill)
21 kb swings (use a db if no kb available)
15 box jump
9 burpees

thanks to crossfit park city

never stop....

'we do not stop exercising because we grow old.

we grow old because we stop exercising....'

epic....

epic....yep!
august 13-14 2010
i am the team captain for an epic relay team.
team h.a.r.t (haulin' a$$ race team)
we are running from logan to jackson hole.
i'm trying to get the runners put together by the end of the week
if you have any interest let me know.
as of now i think i have a full team, but you never know....

out of this world....

there is still time to register for the '2010 farmington days' half marathon.
the race is saturday july 10th at 6:30am.
just in case a half marathon seems a bit daunting....
there is also a 5k & 10k which start at 6:45am.
cannot think of a better way to start a saturday!
www.farmingtonfestivaldays.com

holiday weekend....

with a busy holiday weekend coming up....

it might leave you with little or no time for a workout.

try and fit this quick workout in....

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
thanks to crossfit

push ups in six....

adding push ups to your workout will not just strengthen your chest. push ups will also shape your shoulders, triceps and glutes while toning your entire core.

Take a look at this website....www.hundredpushups.com

six weeks to 100 push ups!

wasatch back....

ragnar 2010
run...run...run some more......

leg #1....day 1....feelin' good

the van 2 chickies on day 2.....waiting at an exchange for van 1 to show up
very tired....we had all run our second legs in the middle of the night.
my leg was just under 8 miles at 3:30 am.....

leg 3....the ragnar leg
4 miles with an elevation change of 1678 ft.
this leg climbs to 8864 ft.

dirty head to toe at the end of this leg....

the summit.
this was the end of my climb and the beginning of runner #11's downhill.

my team
188.2 miles over 2 days
would i do it again.....
in a heartbeat!
bring it on 2011....