Monthly Archives: January 2014

Effort Equal Results

There is a place that I manage to get to when I am working out, running or practicing yoga that takes me out of my “comfort” zone and I love it! No, it is not easy to get there, but once I am there I have this feeling of great accomplishment and success. What does it take to get there? Effort! This can relate to anything, not just exercise. I have always believed that “the results you get reflect the effort you put in” so if something is done halfway, sloppy or with a negative attitude making up excuses, that is what you will get back. I am not saying strive for perfection (no such thing). I am not saying compare yourself to the next person, what you are doing is not about them. I am saying to put your 100% effort in for that given moment and the results will be amazing.

Why am I saying this? Well, as an instructor and trainer in the fitness industry I can see when someone is focused and giving it their best. It is when I hear negative self talk, bad attitudes, sloppy form, and halfway effort that really annoys me. It is not easy, there is no quick fix, you have to put in the effort and time. Whatever it is you are striving for, set the goal, make your plan of action, and do what you have to do to make it happen. If you want things to change, you have to be willing to change. You have to move away from that comfort zone.

For example, one of my goals is to complete the Salt Lake City Half Marathon in April in 1 hour 50 minutes or below. So that requires following a training plan. Yes, there will be days I will hate it, but in order to make that goal happen, I will have to get out of my comfort zone and probably do my runs in cold and rainy weather, some grueling hill work and speed work too.

This photo is of me doing 40 yard dashes in the cold snow, not feeling comfy, but I felt great when I finished 🙂

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My point is, if you really want it, you will find a way to make it happen and it does require effort on your part. I believe there is so much potential inside each of us. Give your 100% everyday and let your potential shine!!!

Do you agree?

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Immunity Booster Green Smoothie And A 10 Minute Workout By Under Armour Trainer Natalie Uhling

Let’s Hail to the Kale! I have had a nasty bug over the last few days so I thought I would blend up a delicious immunity booster green smoothie. I always use spinach for my smoothies so I decided to try the almighty Kale. I know it is packed full of goodness such as being high in Vitamins A, C and K. It is also full of fiber (1 cup has about 5 grams), high in iron, and it is filled with antioxidants. A green smoothie is a great way to incorporate this powerhouse food into my  life so I came up with this, the Powerful Punch!

1 cup fresh kale

1 cup fresh spinach

1/2 cup of 100% cranberry juice, unsweetened

1/2 cup water

1 orange

juice of 1 lime

1/2 cup pomegranate seeds

Blend the kale, spinach, juice and water until smooth. Add remaining ingredients and blend. Enjoy this powerful and refreshing immunity boosting punch.

Check out this beautiful powerhouse sitting quietly behind the great bunch of spinach.

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Now on to my workout which has not happened in the past few days due to this nasty bug. I am recovering and plan to be back in action tomorrow. I did not get to post a Fit In 5 workout this week, so I am sharing one of my new favorites, no equipment needed with the awesome Under Armour trainer Natalie Uhling. It is a full body workout that is fun, motivating and will make you sweat like you have been working out for an hour. The best part, it is only 10 minutes! This is on my list this week 🙂

Check out this awesome workout.

Have you tried a recipe using kale? Share please!

*Consult your own physician before beginning or changing your exercise and/or nutrition program.

5 Minute Glute Workout/Fit In 5 #3

Happy New Year!  I am not going to waste time blabbering about New Year resolutions. We all have probably made them, so let’s stop talking about it and start doing something about it! So, if working your glutes in 5 minutes is your resolution you have come to the right blog. I have included a few of my favorite exercises to target this pesky area. Remember how Fit In 5 works? It is 5 exercises for 1 minute each. Here are the exercises below.

1. Kettlebell or dumbbell swings – 1 minute

2. One Arm Rows – 30 seconds each side

3. Skaters – 1 minute

4. Push Press – 1 minute

5. Dolphin Kicks – alternating kicks for 1 minute

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The photo above is a still shot of the Dolphin Kicks, one of my favorites. I can make this a more intense workout by repeating the workout 2-3 times. It is still a quick, efficient, no excuse workout.

Here is the workout – 5 Minute Glute Workout http://www.youtube.com/watch?v=hXfW0mrymPw

Happy New You!!!! 🙂

*Always consult your own physician before beginning any new exercise program.

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