Workout at BodyBuilding.com

Hi, just a quick update on the new goals and workout happening at nthefitzone. Since I finished up my half marathons recently, I am shifting my focus to shorter more intense runs plus hitting the weight room more. Confession: since I finished my half in Utah, my nutrition has been terrible. I decided I would just eat whatever and I quickly began to feel awful, no energy and laziness kicked in. That has changed. I am very goal oriented. I now have a new focus. I want to get faster, stronger, and add  muscle. So I went to bodybuilding.com to see what is going on over there and it is full of info, workouts, nutrition plans etc.. One plan I found was by a trainer to celebrities, Ashley Conrad. She totally makes sense to me with her training and nutrition philosophy. I totally agree with how she trains her clients and herself.

So I started one of her workouts and nutrition plans about a week ago and I can already see a difference. I am so motivated to progress forward with this. Even trainers need trainers. Check out this video about how she trains her clients and how she gets them the results they are looking for. This is exactly how I like to train. If you want results, you have to commit to the work. You have to find the time and stay consistent, dedicated and focused on what you are doing and why you are doing it.

I will keep posting about my progress with this program. Have any of you done any of the workouts at bodybuilding.com?

 

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Half Fanatic

Hi all, just wanted to give a little update of what has been going on here at nthefitzone. A few weeks ago, I finished the Salt Lake City half marathon. It was a goal of mine since the beginning of this year and I am proud to say I finished and in under 2 hours. I was not sure how I would perform since I had never ran a race in altitude before. I struggled in the beginning with my breathing. There were hills the first couple of miles and then things began to level off and the downhills began 🙂 A minor injury had been nagging me a couple of weeks prior to the race and it surfaced about mile 7 causing me to slow down. I walked a few times, but in the end I still finished with a time I am proud of (1:57:00 official). Overall, the race was well-organized, the weather was perfect,  and it was a beautiful course.

This is me about mile 6 feeling pretty good.

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and after the finish feeling great.

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Then, the very next weekend, I got wild and crazy and decided last-minute to run the Auburn Running Festival, Finish on the 50 half marathon. I graduated from Auburn and I wanted to run this race last year but unfortunately I did not. My intention was to do the 10k but I woke up that morning and said why not just do the half. The course was very hilly and it was warm. My nagging injury returned about mile 8 but I kept moving forward the best I could. I took a trip down memory lane as I ran through campus and I proudly finished on the 50 yard line of Jordan-Hare Stadium, the home of the AUsome Auburn Tigers. I also got to pose after the race with Cam Newton. Haha!

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So here is my bling and bling 🙂

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So after I finished on the 50, a couple of people told me that I qualify to be a Half Fanatic. I had never heard of this but apparently it is an official group. By finishing back to back half marathons, I qualify to be in this group, eeeekkk, fun! I will definitely check this out. FYI: there is a Marathon Maniac group too.

So that is a quick update of the happenings over the past month. I do not have any big races planned until the end of August. I am meeting some friends in Atlanta to do the first “Hotlanta” half marathon that starts in Underground Atlanta. Sounds like a burner! I do have some new goals and a new workout that I am excited about that I will share with you in the next post. For the next month or two I am keeping my runs shorter. I feel the need for speed!  Thanks for reading if you made it this far.

Have you heard of the Half Fanatics?

 

5 Tips To Simple Clean Eating

Eating clean is not complicated. What complicates the whole nutrition thing is the processed crap fake food that crowds the grocery stores and markets. I know you have heard the phrase “you are what you eat” right? Well, I believe this to be true. When I put processed foods in my body I feel sluggish, irritable, lethargic and I have zero energy. I often get asked at work from our members about what are good ideas for meals and snacks. My answer to them is of course, whole food. Then I get the usual blank stare like they do not know what that means. I then explain the whole thing about shopping for whole foods, you know, the perimeter of the store, checking ingredients, no packaged or fake food etc.. People complicate things too much. I always recommend keeping things simple. Cooking meals that are healthy and nutritious can be simple.

Here are my top 5 tips of simple clean eating.

1. Spend time in the produce section of the grocery or visit your local farmers market. Try new things.

2. Take time to read nutrition labels and especially the ingredients. If there is a huge list of  ingredients, chances are it is processed so move on to something else.

3. If you do not have a crock pot, get one. If you have one, use it. There are tons of healthy recipes for slow cookers all over the web. I have a few here.

4. Do not fall for the flashy marketing on products in the grocery stores and markets. I know all the packages are screaming for us to take them off the shelf because they claim to be healthy, low-fat, low-sugar, 100 calorie, low sodium, heart healthy blah blah blah… but beware. I believe it is much safer and healthier to grab the fruits and vegetables that are sitting quietly in the produce section 🙂

5. Experiment with putting whole foods together for creating delicious meals. Do not over complicate it. For example; for dinner I can bake a piece of salmon, while at the same time roast asparagus and bake a sweet potato that I washed and wrapped in foil all in the same oven. It just takes a tiny bit of thought and planning.

 

So this morning I woke up feeling like I wanted pancakes. All it takes is a bowl, 3/4 cup brown rice flour, 1 egg, 1 scoop vanilla whey protein, 1/2 cup almond milk, stir, and cook in a skillet on medium high until golden. My topping is blueberries heated with a little butter and agave nectar. It took about 10 minutes for the whole event. This is my blueberry pancake breakfast today 🙂

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I hope this helps if you are struggling with how to clean up your diet. Remember, we are what we eat so don’t forget about all the beautiful fruits and vegetables sitting peacefully in the produce. I would much rather be a colorful zucchini or broccoli flower than a chunk of Velveeta.

 

*Consult your physician before beginning any new nutrition or exercise program.

 

Goal Setting For Weight Loss

This photo makes me smile 🙂

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Not just because of the bright beautiful colors or the sign that says 50 pounds off, but of the beautiful person whose feet are inside those shoes. This woman is an inspiration, a student in my class and a friend. She is on a great journey to improved health, fitness, weight loss, and overall wellness. In my opinion, she totally gets it. She knows it takes hard work, dedication, and commitment. She is setting goals and she is doing the work it takes to get there. She is not making excuses, taking short cuts, finding quick fixes. She is eating healthy, making good choices, staying accountable, sweating her a** off (literally) and all while keeping a positive attitude and a beautiful smile! I truly admire her strength. It is people like this that “get it” and work for what they want that inspire me. Keep in mind it is hard, I know she struggles but she keeps it real and she writes about it. The shoes represent a goal accomplished. She bought these bright shoes a while ago because she loved the new brights everyone was wearing and said she will wear them when she was 50 pounds down from when her journey began, which was about 12 weeks ago. She walked in the gym yesterday with them on and with a glow and fire in her eyes. It made my day!! If you are looking for motivation, inspiration or someone like my friend who you can relate to, please check out her blog at http://www.mypointsintime.blogspot.com She is a great writer and human being. This is her latest post on goals.

http://mypointsintime.blogspot.com/2014/04/on-goals.html

Half Marathon Training

For those of you who run and race, have you ever had the day-to-day ups and downs during training? Well, that is what my training has been like during this half marathon prep. I know there are going to be bad training days but it seems like I have had a too many. One thing I have learned during these days is that these types of runs are what make me stronger. It is so frustrating having a bad run, but I learned this weekend that it motivated me more to go out there and try again.

This weekend’s training was supposed to be 8 miles on Saturday. It was a beautiful spring day, not a cloud in the sky, and this happened.

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I only got in 4 miles. I was sluggish and tired. I did not sleep well the night before so I knew ahead of time it was going to be tough. I finished this run with a little stretch and told myself I will not give up. I immediately planned on running the next day and wow what a difference a good sleep will make.

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Another beautiful day and my run was strong. I totally got my confidence back and feel like I am right on track. After this awesome run yesterday, I sat by the lake and enjoyed the peace and quiet.

Now on to the yum yums. I do the best I can to avoid processed foods especially when I am training for a race. Whole foods give me the energy and nutrition I need. After my run I was craving a green drink but I wanted something  besides just spinach as my base so off to Earth Fare I went. The kale was beautiful and on sale. I got a bunch of kale and then I thought about dinner and found these Natural Beauties 🙂

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I decided I wanted roasted sweet potatoes for dinner, so while thinking of what I wanted to go with my lovely potatoes, I made my kale drink and headed to the porch. There is nothing like a gorgeous Sunday afternoon sipping on a kale drink. Hale to the kale! 🙂

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I can say the weekend training was a success even with the bad run on Saturday because it only made me stronger! Dinner was baked chicken with roasted sweet potatoes and broccoli on the side.

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To prepare these beauties, I just gave them a good wash, chop, and tossed them lightly with EVOO, sea salt to taste, and sprinkled with fresh rosemary, then roasted at 375 degrees for about 45 minutes. Simple and delicious.

What’s on your dinner plate when training for a race?

 

Quick Jump Rope Interval Workout And French Toast

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Time to get moving! This is a quick strength and jump rope workout that I will do today. I need to get some quick and intense cardio in without running. I did a long run for my half marathon training yesterday so no running today. I will do jump rope intervals between my strength training sets where the focus will be back and biceps. I will do 3 sets of each.

Now on to recent yum yums. I made this French Toast about a week ago, and it is dreamy and healthed up. I used an organic preservative free whole grain bread. Ezekiel bread would work great too. In a bowl I mixed 4 egg whites and 1 yolk, 1 tsp vanilla extract, and 1/4 cup almond milk, and a dash of salt. I dipped 6 pieces of bread in the egg mixture and then placed on my grill pan on the stove to brown each side. I then placed the toast in the oven to finish cooking and crisp a bit on 350 degrees.

For the blueberry syrup, I used 1 cup of frozen organic blueberries and added 1 tsp of butter, and 1 tsp of Agave nectar, microwave for a few seconds until warm and syrupy (stir occasionally to blend). When the toast is done, top with blueberries and enjoy!! So tasty.

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Let me know how it turns out!

 

Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Rockstars And Cardio

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An awesome and random thing happened Monday, March 17, 2013. I was working the front desk at my gym, and someone called around 1:00pm and asked if we offer a day pass. This is very common as people are in town on business and such and want to get a workout. I told him that we do and he inquired about the treadmills and the elliptical machines. So about 3:00pm I got another call from the same person saying they were on our street but could not see us. I then directed them to the gym and a taxi dropped them off. When they walked in it was business as usual, I took their money and got them to sign in. I asked if they were just passing through and they were. They said their bus driver needed to sleep and they wanted to run. I kept trying not to stare but something was familiar and I asked what they did. The said they were musicians. So business as usual I showed them through the gym to the treadmill. Well, my curiosity peaked and I knew something was familiar, so I checked the sign in sheet and saw the name Scott Stapp, which was very familiar so of course I went to Google and yes, Creed. Ummm yes, I was excited and oh did we need some excitement around there. Of course I had to go check them out to see what and how they liked to workout so I did a walk through to check cups and water. When I got to the stairwell to the cardio room, I heard serious moving going on up there. He is a runner and his band mate, Andy Waldeck, was getting after it on the elliptical. I left them alone and told no one in the building because I could sense they wanted privacy. From then, I did not budge because I could not let them leave without a photo. Andy came down first about an hour later and I asked it they had a good workout. He replied yes. I told him I knew who they were and asked if I could get a photo with them because no one would believe this happened. They were very nice, asked if I could call their driver back to pick them up and I did and they posed for this awesome photo. What is even better is that they had to wait about 10-15 minutes for their ride so I got to chat with them. I asked how they found and chose us and he said (this is awesome) that I actually was about the only one that answered the telephone and I was nice 🙂 Made my day! I asked where they were off to and they said they start their #ProofOfLifeTour on Wednesday in Dallas and then move across the U.S. and then to Canada. I offered them a protein drink (on me) while they waited and we talked smoothies and such. Just a regular day, haha. I invited them to stay for my PowerPilates class but they had to go. These are two very nice guys with a very different life than me, but when you actually just engage in small talk with someone, we are all so similar. I love that they are finding time to stay healthy. They thanked me and said if they are ever in town, they will definitely workout here. Star struck! 🙂 Oh, my friend that took the photo, froze but she got a kick out of it too.

So now this leads me to our next #FitIn5 Challenge, The Cardio Blast inspired by my new rockstar friends who love their cardio!!

Let’s Go!!

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It is not every day that awesome rockstars walk in and inspire you to want to crush some cardio!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

5 Minutes To More Energy

Happy St. Patrick’s Day!

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This is such a pretty bunch of clover. It gives off a sense of energy that Spring is near. Today is all about energy! The #FitIn5 Challenge is a 5 minute Sun Salutation to create energy in the body and mind. First I stand in mountain pose, inhaling arms up then exhale to forward fold. I then inhale and lengthen my spine to half  lift and exhale to forward fold and then I step back to plank. I take a breath and then lower to chaturanga/low push up position on the exhale, and then inhale into upward dog. I then exhale to downward facing dog. I take another breath and step forward as I exhale into forward fold. I inhale as I come back up to mountain pose and begin again. Five minutes to more energy! Let’s Go!

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Remember a bad attitude breeds negative results! Stay positive!!

How are you spending your St. Patrick’s Day?

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

Burpee Day!

Hi all, happy it is Friday. Today’s challenge is going to be quick and intense. If you have no time for a long workout, no worries, this will be just the thing to get you going in just 5 minutes.

#FitIn5 Day 12

BURPEES! Woo Hoo!

1 minute of burpees ( modify by taking the jump out and step back)

1 minute walking lunges or walking high kicks

Alternate between the two exercises which will give you 3 minutes of burpees and 2 minutes of walking lunges/kicks. Below is a video of the burpee 🙂

You may have noticed there was no challenge yesterday. We will call it a rest day. Hope your weekend is great and let me know how this burpee day goes for you. Don’t forget to check in with me here, on IG, twitter or facebook.

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Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Core Burner!

Get on the floor and let’s work the core! This is a sequence I have been doing in my PowerPilates class. I follow an awesome instructor at IHeartFitnessXO in California. Her facebook page is Kit Rich Fitness. She is awesome. Part of this is a move inspired by her. Check it out. I definitely felt this the next day. I do each side 5 reps each move. Intensity can be added by taking it up to 10 reps or repeating the sequence several times through. Burner!!!

#FitIn5 Day 10

Get that core to the floor!!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

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