do-nots....

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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....

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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.

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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!