To all the Moms...

Happy Mother's Day! May you be inspired as you inspire others to live a healthy and full life. Wishing you lots of sweet memories to cherish for years to come!

New Bootcamp workout

This is a new creation... enjoy!!

1 minute of each, repeat three times per set

Set 1:
Fast feet (AKA football run)
Push-ups (on knees or toes)

Set 2:
Side shuffle to the right and left
Squat and abduct one leg ('abduct' means to lift to the side)

Set 3:
Jump rope
Shoulder press with free weights

Set 4:
Squat thrust (squat down, place hands on floor, jump back to plank position, jump in and repeat)
Upper back row with free weights

Set 5:
Jump lunges
Bicep curl then tricep kickback with free weights

Set 6:
Crunches with feet flat on floor
Side plank (resting on one elbow, top arm in air)

Stretch!

Check out my second blog!

It's no secret that I love to run and am super proud of our running group, so I thought why not create a blog all about running? I will post updates and memos to the running group as well as tips, tricks, and suggestions about everything running. Check it out and look for new posts on both blogs!

This blog will still be focused on everything fitness and will include more healthy recipes, workouts and personal reflections.

Thanks for reading my blog and I look forward to sharing with you on both sites!

One choice at a time

Have you ever decided "Today is the day I will begin a healthy life and lose the weight that has been holding me back?" Have you ever said those words? Almost every American at some point in their life has decided to lose weight, if only it were that easy. If only it was a mere decision that that you had to announce out loud to make it happen. Sadly it's not that easy.

Losing weight (regardless of the number) is a constant choice. It is an every day decision to live for something bigger than a temptation. It is the decision that a healthy life filled with energy and joy is more important than that bag of chips in the cupboard. Losing weight is the sum of the choices and decisions you make each and every day. It isn't 'all or nothing', it is a minute by minute choice to live the fullest life available. So the next time you hear a candy bar calling your name, ask yourself "Is choosing to eat that candy bar leading me to a fuller and healthier life? Is that candy bar more important than my well-being?" The answer is NO.

Make good choices today and don't worry about the end result. Losing weight is merely the end product of good daily decisions. You have the power to control those decisions!

Yummy hummus!

I have been talking to several clients about the importance of getting enough protein in their day and have found myself promoting hummus. It is a Meditteranean bean dip made from chick peas and olive oil. Traditional hummus has quite a bit of Olive Oil (although a healthy oil, still contains lots of calories and fat) so I found a lower-fat version that looks wonderful and simple to make. It pairs well with all sorts of fresh veggies or whole grain pita chips.

Enjoy!

Ingredients

• 1 (15 ounce) can black beans
• 1 (15 ounce) can garbanzo beans
• 1/2 cup water or bean liquid
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 1/4 teaspoon ground cumin
• 2 garlic cloves, finely chopped
• 2 tablespoons fresh parsley, chopped
• salt and pepper, to taste
• pita bread or raw vegetables

Directions

1. Drain black beans and garbanzo beans and reserve liquid.

2. Rinse beans and allow to drain.

3. Place black beans, garbanzo beans, lemon juice, oils, cumin and garlic in a blender.

4. Cover and pulse-blend until finely chopped.

5. Add water or the reserved bean liquid a little at a time and continue blending until smooth.

6. Place in serving bowl and sprinkle with parsley.

7. Cover and refrigerate about 2 hours or until chilled.

8. Serve with pita bread wedges or raw vegetables for dipping.

We made it through 13.1!

Success... we made it through our Nashville half-marathon. Let me tell you this, it was NOT easy. I have learned through this race that not every race is easy, nor should it be. The challenging races make the less challenging races more enjoyable!

The weather was beautifully warm (85 degrees at 9:30 am) and perfectly sunny. We had such a nice trip and I will post more about the lessons I learned... there were lots!

State of mind

What do you think about yourself? Do you think you are strong, healthy, fit, fast? Research shows that if you think you are fit, you will treat yourself as such. If you think you are a fast runner, you will become faster and approach your training runs as such. Self-confidence in any arena of your life comes from believing that you are (fill in the blank... strong, beautiful, healthy, fit, etc.) and acting upon your thoughts.

I was sharing with a client the other day why I love training for races. When I treat myself like an athlete, one who can run long distances, my whole mind set changes. My food choices change from whatever is convenient to foods that will fuel my workouts. My approach to training changes from "I have to" to "I get to challenge myself today." My thoughts wander from "I don't have time to take care of myself" to "I must treat my body as a quality machine" which encourages me to take better care of my body through stretching, rehydrating, and relaxing. When I view myself as an athlete, I treat myself as such. When I treat myself as an athlete, I perform better and can dream bigger dreams. It may sound cliche, but dreams really CAN come true. You must simply believe that you can do something great and treat yourself as someone who can achieve big dreams.