slacker....

i know.i know.i know

i'm a total slacker.

i have been reminded over and over that my last post was valentines day.

i promise to do better.

i have been super-de-duper busy with some other projects i have been working on.

i'll tell you about them later....

while you wait

 i have something i want you to try:)

i made this salad yesterday....loved it!

quinoa, chicken & pistachio salad

  whole grains like quinoa are filling, and studies suggest that they help reduce the risk of heart disease and type-2 diabetes. quinoa is also a complete protein, so it delivers all of the essential amino acids you need to build body proteins, including muscle. a serving of this salad supplies about a third of your daily need for manganese, which is necessary to produce collagen, the connective tissue that keeps muscles and skin taut. pistachios provide crunch, flavor, fiber, potassium, heart-healthy unsaturated fat, and antioxidants. these protect cells against free radicals generated from everyday living and intense exercise.

* 3 tbsp red wine vinegar
* 3 tbsp extra virgin olive oil
* 1/2 tsp salt
* Fresh ground black pepper to taste
* 2 cups cooked quinoa
 * 2 cups shredded cooked chicken (about 2
  medium chicken breasts)
* 11/2 cups red grapes, cut in half
* 1/2 cup shelled pistachios, chopped

DIRECTIONS
  in a large serving bowl, whisk together the vinegar; oil, salt, and pepper add quinoa, and toss to combine. add chicken, grapes, and pistachios, and toss again. serves 3
*i refrigerated the salad for a couple hours before serving.
source:muscle and fitness hers

happy valentines day....

happy valentines day

 we have a brand new lulu lemon store in salt lake

from what i've been hearing it has been chaos.

hubs braved the crowds of women.

yep....he is a rockstar!

the bag is even red.

 dear hubs,

here is a little valentine for you.

sometimes life would be a little easier and cheaper if i wasn't a runner.

just think of all the fun places you've been able to travel to

because i do run.

and think of how much fun you have had running relays with me.

ok, so you don't like the part where you have to run....

i have hope.

i know you will love it one day:)

xoxoxo

your running wife

ragnar

well.....i don't always come back. sometimes hubs gets a phone call.

"i've run 10 miles,
will you come get me?

i'm not running back."

he always shows up with a bottle of gatorade:)

Valentine’s Day Couples Workout

Each circuit has 2 exercises. You will perform 20 reps of the first

exercise and your partner has to do the other exercise for however

long it takes you to finish the first. Once you have finished your

20 reps your partner is done as well and you switch. Continue switching until the 5 minutes is over, the move on to the next circuit.

The goal is to get as many rounds (of each circuit) done as you can in 5 minutes!

Good Luck!

Circuit #1(5 min)

•- Jump squat x 20 reps

•- Plank

Circuit #2 (5 min)

•- Push-ups x 20 reps

•- Jump Jacks

Circuit #3 (5 min)

•- Burpees x 20

•- Mt. Climbers

adapted from finallyfitmd

happy birthday mr. burpee....

looking for something to make you stronger?

i just happen to have an answer

no equipment needed....

just your body!

we're going to celebrate a birthday

for

Royal Huddleston Burpee.

i'm in....

6,670 burpees

cool.

crossfit advanced

http://www.crossfitadvanced.com/blog/are-you-tough-enough-for-the-royal-burpee-challenge/
Are You Tough Enough for the Royal Burpee Challenge?
To Accept The Challenge, Visit: https://www.facebook.com/events/165855380184038/

Easton, PA – Athletes from around the world are joining CrossFit Advanced in the 115 Royal Burpee Challenge to honor of the man who made the burpee a household name: Royal Huddleston Burpee.

Those who join us in the challenge will start with a single burpee on Feb. 11. On Feb. 12, the second day, we will do two burpees. On Feb. 13, the third day, we will do three burpees. We will continue adding a burpee to our daily workout until June 4, when we will do 115 burpees in honor of what would be Royal H. Burpee’s 115th birthday. Over the course of the challenge, athletes will do a total of 6,670 burpees.

Athletes may do the burpees on their own, and are encouraged to share pictures and videos. The burpees can be spread out over the day, but each day’s required burpees must be completed before moving on to the next day. So if an athlete fails to do 10 burpees on Day 10, they must do 10 burpees the following day, plus the 11 burpees owed for that new day.

A burpee, which is similar to a squat thrust, is an intense exercise that combines a squat, a push-up and jump. You may think the name reflects what happens after you try the exercise too soon after lunch, but it’s actually named after Royal H. Burpee.

In the 1930s, Royal H. Burpee created a test that used burpees to measure agility and coordination for the U.S. military. The test was included in his book, “Seven Quickly Administered Tests of Physical Activity.”

Burpee (1898-1987), a World War I veteran, served as the overseas program director for the United Service Organization (USO) during World War II. Between the wars, he earned a doctorate in physiology from Columbia University.

A lifelong advocate of physical fitness, Burpee was also the executive director of Bronx-Union Branch of the New York City Young Men’s Christian Association (YMCA) from 1946 to 1964. He continued to be involved with the Greater New York YMCA until his death in 1987 in Easton, Pa., home of CrossFit Advanced.

While it’s not clear whether Burpee invented the exercise, or just made it famous with his test, the move is still being done today. This June 4 marks Royal H. Burpee’s 115th birthday, and CrossFit Advanced, led by owner Greg Tymon, thought it would be fun to celebrate the day in a unique way.

“The burpee is the king of all exercises,” Tymon said. “It takes coordination. It takes strength. Do more than a handful, and it takes endurance.”

Yet the burpee is also an exercise that does not require special equipment, or even a lot of space, he said. It’s a staple of CrossFit workouts, and is one of the best conditioning exercises around, Tymon said. In addition to CrossFit, burpees are still favorites of football coaches and military trainers everywhere.

Also, Royal H. Burpee’s military background is a natural fit for CrossFit, which often honors fallen military heroes with especially difficult or challenging workouts, Tymon said.

“I like to think if Royal Burpee were alive today, he’d be a fan of CrossFit,” Tymon said. “We certainly are a big fan of his.”
Burpee’s grandson, Royal H. Burpee III, who lives in Easton, will be invited to attend the grand finale of the Royal Burpee Challenge on June 4th.

What doesn't kill you makes a fighter....

i know everyone has been just dying for another treadmill workout:)

and you know,

i'll never give you anything i haven't tried myself....

here is my workout for today:

chart from pbfinger

as i started running i noticed the chart has a warm up from 0-5 minutes,

then the first incline minute goes from 6-7.

what happened to minute 5-6?

hmmmm....

since i didn't write the workout

and didn't notice that missing minute

until i was turning up the incline

i added that minute into the first level (speed 4).

does that make sense?

i am a little ocd about things like that and having never done this workout before

and lacking a pen/pencil on the treadmill:)

i wanted to stay on what the chart said.

feel free to fix/absorb that minute anywhere you like

i'd really recommend adding the extra minute in when you are running at level 15 incline:)

so....all that being said

it was a great workout!

running the 14/15 incline minutes was not all that pleasant

but i did it

with a little draping my body over the handles

just for a second.....

then:

just in case you want to lift the bar up and put it back down for the rest of your workout....

here is how i completed my wod:

1 X 30 incline bench press

1 X 30 band chest fly-one arm at a time

3 X 10 incline db bench press-alternating arms

3 X 12 push ups-feet on a stability ball

4 X 10 high cable flys

3 X 10 lat pulldowns

3 X 12 band close grip low row

3 X 8 bent over db rows (close grip)

3 X 30 crunches on ball with band straight over chest

3 X 30 v-ups

phew......done!

awesome.

today i will be grateful....

it's funny how vivid our minds can recall certain events,

the sounds

smells....

words spoken

phone calls....

things that will change your life forever.

In the blink of an eye, six years ago today our family became a part of an association, club,

brotherhood...call it what you may, of something not one of us understood. We were thrust into an unfamiliar world of:

TBI

Air Med

Skull Fractures

Blood Clots

Trauma Doctors

Neuro Surgeons

Social Workers

ICP

Intracranial Pressure

PIC Lines

EVD

Glasgow Coma Scale

PCMC

PICU

Bolts

Manitol

BIAU

Our world revolved around numbers.....one minute at a time, five minutes at a time, days, weeks....brain pressure numbers.....dosages of medication.....It was a world we couldn't explain. Neal A Maxwell said it perfectly......"We endure.....When we can not explain." We watched as Sebastian died....baby George lived while waiting for a heart.....the baby boy waiting for a liver died.....Parker lived.....there is no explanation, other than a miracle and for Parker's recovery we will be forever grateful!

 Parker's Air Med helicopter landing at Primary Children's Hospital. Still...to this day I do not like to hear helicopters flying overhead..the sound makes my heart beat really fast!

 so many machines....

wires....

tubes....

 such a test of faith.

only through the faith & prayers

of friends, neighbors and family

we were able to move a mountain....

i know i've posted this picture recently

but i just wanted you to see what an

amazing

girl our little Parker is!

she is on the left side in the pic:)

our miracle!!
anything is possible....
i love you Parker!

*please make time today to bolt heavy furniture/tv's to your wall:)

do-nots....

pinterest

not worth it.....

i can....

dear jenifer,

put that picture on your wall

higher than you can reach. every day you jump and touch it

over and over....

or get a faster dog:)

stairway to heaven....

at my gym, the stepmill is usually vacant.

you know....it is the large and intimidating cardio machine in the corner that resembles a mini-escalator.

it happens to be my very favorite cardio machine

ever.

period.

dear clients,

we are now going to share with the world the stepmill workout

you have all grown to hate love:)

it happens to be my favorite!

love

trainer jules

fitsugar.com

simple math....

not really a very hard decision for me....

add a little protein to the top picture and you are set up for success.

eat what is in the bottom of the picture and i guarantee you will fail

at any fitness goals you have.

it's simple math....

 pinterest

my workout for today:

3 rounds for time

800 meter run (1/2 mile)

50 thrusters 45#

30 jumping pullups

i had sweat dripping off my elbows during the thrusters.

loved it!

green monster....

it's friday & after a long week of workouts

thought i'd share a healthy drink recipe

that i love.

this morning i spent 45 minutes doing killer intervals on the stair mill.

pretty much killed me:)

i will post the interval workout soon

i know you will hate love it as much as i do!

i made this drink as soon as i got home.

green monster....

 love love chobani...

1 frozen sliced banana (yes! frozen!)

1 tablespoon almond butter (can sub with peanut butter)

1/2 cup chobani 0% vanilla greek yogurt

1 cup unsweetened vanilla almond breeze

4 cups baby spinach (yes! all 4 cups)

1 scoop vanilla protein powder

put all ingredients in a blender and blend away!

I pour it in to a blender bottle to drink.

makes approx a 20 oz serving.

recipe adapted from

iowagirleats

need for speed....

thought i'd give you a treadmill workout today.

love this one

and i'm teaching my clients to love it also....

if you are new to running start with the walking speeds

progress to the running speeds slowly.

if you are already a runner

go for it!

make sure you have water with you on the treadmill.

pinterest

here is where my ocd kicks in a little....

i can't stop at 44 minutes because the mileage reached is an odd amount.

i add on a minute or so to reach exactly 4.5 miles.

i don't want to go home and tell the fam...

i ran 4.33 miles of intervals today.

doesn't 4.5 miles have a better ring to it?

trivia....

question (i get this a lot):

in reference to the family picture i posted the other day.

yes! they are all mine

rock & roll....

returned home from arizona this afternoon to snow:(

not a winter gal....

it was so nice to be in warmer weather.

blue skies

and 

palm trees!

 checking in at the expo for the rock & roll arizona marathon.

 getting ready at the start line.

i've had a bad cold/cough for about 2 weeks leading up to this race.

i was really nervous about how this was going to go.

i'd run a half marathon dec. 31st,

that was the last time i ran....

 yes....that's exactly what i am going to do!

thanks for the tip!

 the last thing my mr. said to me at the starting line was:

give 'em h#@!

alrighty....

game on!

 felt so good to be running.

a little cloudy, but that makes for a perfect race day.

 really cool to see these two veterans running with flags.

they ran the whole 26.2 carrying them.

 halfway point and still super happy:)

 somewhere around 19-20

 done & done!!

does it get better than this....

so grateful that my body lets me do this crazy running.

some are not so lucky....

at mile 23 i was digging a little deeper

my legs were tired..

i was bored with my music...

then i saw this.

(yes...i was running with my phone)

that's the point i became extremely grateful.

grateful that i can do this

that i have a family that loves and supports me

that i have friends that care about what i do....

grateful that it wasn't me needing the help.

i do this because

i want my kids to know that they can do hard things

i want them to know nothing is impossible.

if you want something....

you go get it.

'whenever somebody discredits you, and tells you that you can't do something, keep in mind that they are speaking from within the boundaries of their own limitations.'

fit is the new skinny

Friggatriskaidekaphobia....

according to my msn page the definition is: fear of friday the 13th. i'm going with that definition because it came from the internet and we can always believe what we read on the internet....right:)

happy friday the 13th!

i'm back from a little hiatus.

after returning from the nike women's marathon in october life got super crazy...

....well, it was crazy before i left:)

the holidays hit and it doesn't matter how prepared i try to be,

halloween to new years is a blur!

being the mama of this many (check out the pic)

i had to decide what could be set aside for a bit

and what was most important.

(sorry, but family will always win:))

but I am back....

it's 2012

game on!