Obstacle Push-ups

Amp up regular push-ups by adding either obstacles for your feet (ie. plyo-boxes) or your hands (ie. medicine balls).


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Motivational Moment

 

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Katherine's Transformation

MY STORY

At the end of August 2011 I felt like I had hit rock bottom. Physically speaking, I was so far from the person I used to be and wanted to be, that I didn’t know what to do. Four years prior, during my first pregnancy, my husband started running marathons and got really fit. Because of complications during that pregnancy, I was put on physical activity restrictions and couldn’t exercise. I gained 50 lbs and unfortunatly, my body held on to more than 20 of that after delievery. I wanted to lose the weight but it took almost an entire year after my daughter was born before I even felt like I was in a place where I could try to fit exercise into my life. I felt increased pressure from people who knew my husband, to be a runner like he was but the truth was, I couldn’t even run a quater of a mile without stopping and I hated it. My best friend and I signed up for a 5k and we ended up walking most of it because of me. After that, I stopped working out completely.

Right before I got pregnant with my second child, I started working out again, mainly in an effort to lose the extra weight from my first pregnancy, so I could be in better shape during my second one. At the time, a friend of mine, who I considered to be a crazy “exercise addict”, referred me to a personal trainer she had used before. I started going two times a week and spent a large sum of money to do so in the hopes that I could quickly lose all of the weight. But you know what? Although she was in great shape and very knowledgeable, she didn’t really help me at all. I dreaded going to my sessions with her, and I never understood what I was supposed to be doing or the purpose behind the type of exercises she was having me do. We never talked nutrition or about lifestyle changes. I would leave workouts feeling frustrated almost to the point of tears, and would be so sore that I wouldn’t do anything else until my next session with her. I continued to go because I wanted to lose weight, but I didn’t feel like I was benefitting from the sessions, and eventually I quit going.

I did lose about 8 lbs before I got pregnant again, but I attribute that weight loss to a change in my eating habits, not exercise. Soon after I lost those 8 lbs, I found out I was pregnant but also had some other major life changes occur that caused some extreme stress. Although I worked out more during my second pregnancy, I still didn’t have any idea how to properly exercise and found myself aimlessly wandering among the weight machines at the gym, doing random exercises here and there in hopes of making some progress. Guess what? I still gained almost 60 lbs before my son was born. In all honesty, there were other physical factors that played into that weight gain, including problems with gestational diabetes and the fact that my baby weighed in at over 10 lbs at birth. However, even after all was said and done, I was 40 lbs overweight and didn’t seem able to lose anymore of it. Complete frustration set in.

Growing up I was always a skinny girl who never had to watch or even cared about my weight. I ate what I wanted and never did any kind of formal exercise beyond dancing, which was my passion. I danced during middle and high school and weighed a steady 112 lbs all throughout my teenage years.

Even though I never worried about my body weight, I grew up very aware of my family genetics and the type of body shaped I was bound to end up with if I didn’t make some changes. I grew up with a mom who always complained about her weight, but never seemed to do much about it in terms of steady exercise or healthy eating. I knew I didn’t want my daughter to grow up the same way. I was constantly complaining to my husband about my post baby body and yet, I wasn’t committing to any steady exercise and I certainly wasn’t watching what I ate. I don’t believe in dieting. Diets NEVER work, and believe me, I’ve seen them all. Ironically, I used to work as a registered nurse at a medical weight loss clinic and I came across several patients who had tried every magic pill or diet plan out there. From the Hollywood Cookie diet to Atkins to HCG, there are several ways to lose weight quickly, but in the end, a lifestyle change has not been made and the weight always comes back plus some. I knew the key to effective weight loss was lifestyle changes, I just wasn't sure how exactly how to go about making those changes.

My husband and I moved to Arizona in August of 2010 when my son was just 6 weeks old. Two days after moving, we went down the street and joined the local gym. I tried setting up some personal training sessions, but the gym screwed some things up administratively, and in the end I didn't get any. I started taking classes and running, and even did a Ragnar Relay and a mud run a few months later. I was able to lose some of the baby weight over the course of the next 8 months, but I couldn't seem to lose much more. I frequently watched people at the gym and wished that I could be as confident about my workouts as they were, and wished I was in as good of shape. There was one one woman in particular who seemed close to my age and always had it together. She knew what she was doing and did it with confidence. Plus, she looked great. I kept wishing I could work out with someone like her. My husband and I again discussed the possibility of getting me a trainer, and then I remembered that a woman in my church group had a sister who was a personal trainer. My husband got the info for me and I decided to call and set up an appointment for a training session. Guess what? The woman I used to watch at the gym all of the time? She ended up being the trainer!

I started training with Bri on Labor Day 2011. I threw up after my first session and felt like I might die, but that day I made a commitment to myself that I was all in, and willing to do what it took to lose the weight and get healthy. I talked with Bri about lifestyle changes I needed to make, and we came up with a realistic exercise plan and weight loss goals. No longer did I feel clueless or uninformed, instead I felt knowledgable and empowered. Over the course of the next four months I continued to train with Bri two mornings a week, and worked out on my own at least three other days. I did a combination of strength training ad cardio, mostly running. I tightened up on what I was eating, making lifestyle changes, NOT dieting. I learned the principles behind clean eating, and together with my husband and our two small children, made nutrition changes for our whole family. I weighed myself weekly and kept track of the changes, not letting the small numbers get me down. As the weeks went by, those small numbers started to add up, but more importantly, my body started to change. I lost fat, built muscle, and became strong in more ways than just physical. I won't say it was always easy, but it was definitely worth it.

By Christmas I had exceeded my weight loss goals, and in those four months I went from 155 lbs to 128 lbs, and I feel like a new woman. Since that time I have continued to exercise regularly and make healthy food choices, with the occasional treat. In the spring of 2012 I ran another Ragnar Relay and my first 1/2 marathon, quickly followed by another 1/2 marathon this summer. My weight has stayed consistent and while I don't look like a Victorias Secret supermodel, I'm happy with my post baby body and I've never felt better. I've heard some people think I am now an "exercise addict" but truthfully, I'm just an average 30 year old busy wife and mom who takes time each morning for ME. I figure if I am healthy and happy, my family will be too!

My take home message to anyone out there is YOU CAN DO IT! Take charge of your life and make a change. Only YOU can become the person you want to be, no one else can do it for you. Set goals, commit yourself, and do whatever it takes to make the lifestyle changes that will help you reach your goal. Don't let excuses hold you back. Everyone has time to be healthy, you just need to make it a priority. Be realistic, work hard and you'll get there. Don't let the bumps and bruises along the way get you down. Take your life back and own it! In the end it will be worth all the blood, sweat and tears, and I can promise you will never regret the person you will become. Love yourself and make it happen. YOU can do it

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Get Your Elbows off the Table

I am comfortable announcing that I am not perfect. I’m also confident that nobody else is either. This is very important to remember, unless you can part the seas or your name is Michael Jordan. Or you can dance flawlessly to Gangnam Style. We are responsible for our actions, intentionally malicious or accidentally misinterpreted. 

The population of my local community is relatively small compared to a large metropolitan area. We’ve got about a quarter of a million people within a half hour radius. Smaller communities have their bonuses as well as their drawbacks. Around here, it’s not uncommon for me to bump into somebody that I know at a random social event. I believe that this is good because I am not able to mask my behavior with the law of large numbers. I’m held accountable for what I say and who I am.

99 percent of the time, I’m happy about where I live. I’m particularly grateful for the circuit of races that are held here locally throughout the year. They are generally held without much fanfare; Carrie Underwood has yet to sing the national anthem and there are no after parties held by Ryan Seacrest. This makes running races easy and fun.

Whether you’re participating in the New York City Marathon or your local Halloween Pumpkin 5K, one thing is paramount; get your elbows off the table! While generally not an issue, manners at road races or the gym or the local bernina retailer appear to be slipping. Unfortunately, I’ve heard words and witnessed actions recently that are unbecoming of a fellow racer. This is a cardinal sin.

I joke and play more than anyone that I know, but I have never insulted or belittled another runner. Each of our circumstances is different. The slightly overweight guy struggling with a 15-minute mile may have just lost a hundred pounds. Don’t snicker at him because he’s in last place; always applaud.  Another racer may just have defeated cancer, or had a baby or is participating in her first race.  You’ll never hear me laugh at another’s effort. Esprit de corps is so very important.

When I run or race or flail about on the treadmill at the gym, I’m pretty tuned in to what I need to accomplish. How can I improve? Can I run faster? Should have I reconsidered washing my running shorts? It’s ok to be a little self-centered. It’ll help erase the stresses of the day. Trust me, my crowsfeet are not cavernous.

Although I might quietly question another’s choice in exercise apparel, I’m upbeat and encouraging. I swear that I’ve seen it all being worn. Some of the clothing is enjoyable and some not so much. But that should be a different post altogether. Positive encouragement should be required of fellow competitors. Remember, that having kismet on your side is always nice. You don’t want your karma running over your dogma.

-RJ Lott

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Wine, Women and Song

Whoa there Don Quixote! This post isn’t about what you think it’s about, right? Confused? Just have your cousin beep my beeper and I’ll find a pay phone and get right back to him.

The time in our lives is very important. We’ve only got so much of it, so we’d better be using it wisely. If time were money, as some say that it is, training for endurance sports would cost us all a fortune. We’ve got to make sacrifices with our commitments to become the best that we can possibly be. Sure, we’re all busy with family, work and socializing. There are more commitments in our lives than there are Kardashian sisters. For me, this involves reducing the countless hours of wine, women and song.

Humans, by nature are social creatures. Just ask Mark Zuckerberg. We like to get together and tell important stories (jokes) that others claim to not enjoy but yet they want to hear more of. Did you hear about the bear that walked into a bar??? Humans require interaction with others. Happy hour really wasn’t invented to save us cash on our indiscretions. It was created so that we could validate our good times.

If you want to finally get to Boston or even just compete in your local 5K for the first time, you are going to have to make some sacrifices. You and Don Julio will have to be seeing less of each other. Training for marathons or triathlons can eat up a huge amount of time in our lives. Weekly long runs can easily exceed a couple of hours in which we are inaccessible.  You’ve got to tell your friends, family and significant others that you have not been abducted by ALF. If you are poised to become what your daydreams produce, you’ll need to make sacrifices.

I am of the breed that it’s difficult to say no to a social invite. For instance, the college football season is just around the corner. College football is in my past. It’s in my blood. My grandmother once asked if Oregon Duck football was my favorite television “show.” Umm, yes, yes it is. I don’t know if I can turn down a guest appearance at a football game party/tailgate/discussion. This is positioned directly opposite any marathon training. Especially if chips and dip are involved.

If you want marathon smiles, you’ve got to put in the miles. There really is no way around it. This isn’t the sixth grade; you can’t trade a test answer for a cookie. Put the time in at the gym or on those backcountry roads and your race experiences will be greatly improved. Just make sure that your football buddies or grandmother knows that you still exist.

by RJ Lott

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Food Abroad: The Good, The Bad and The Ugly

I have to admit,

I panic a bit about food prior to any vacation, especially a trip to a foreign land.

Casey has gotten pretty used to my annoying food demands at home, but it would seem rather petulant to insist on searching all around unknown territory on foot for an adequate, by my standards, meal. And, don't get me wrong, I have no problem being demanding and petulant.

So it was such a pleasant surprise (for everyone) to find that England had amazing food. Who knew?! I had been stressing about the carb and fat-loaded Cornish pasties and Bangers and Mash for weeks! Turns out that the vast array of ethnicity's that make up the UK have led to an enormous assortment of food.

The highlights;

The Woodmen British Flat (pizza)- This was the boys dish...a field greens, cheddar and mushroom pizza from Union Jacks which is a Jamie Oliver restaurant in London. I HIGHLY reccomend it.

Spicy mustard-based coleslaw- This is what we, girls, ate:) Along with an unbelievable heirloom tomato salad.

hummus, red pepper couscous, butter beans and Turkish spinach flatbread...UNBELIEVABLE!!

If we had more time to spend in Sherborne, I would've taken advantage of this perfectly lovely little farmers market along the street where we stayed.

Here comes the bad...Harrods Chocolate Room is the Devil! No comment on whether I had a sample.

 Annnd...the ugly; fish and chips, and bangers and mash...totally British, totally fattening and totally yummy...so I hear, I swear.



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Jimmy or Warren?

So...I have this new friend. His name is RJ and with 17 marathons, one ultra-marathon and "a dozen or so" triathalons under his belt, he knows a thing or two about running. Oh, and he's pretty funny.(And I get to post his wit and wisdom from time to time:))

I am frequently asked why I run so much. Do you want the short answer? Running is a buffet. And twenty bucks says that I already know what you are thinking. “What does a sneeze guard have to do with aerobic exercise?” Well, nothing. Absolutely nothing. But a buffet is similar to running in the sense that you can have whatever you want. Do you want an outdoor adventure? Do you want to catch up on your favorite “Real Housewives” cast? Or maybe you are just out to stretch Fido. You can indeed have whatever you want with running. It is a buffet.

When I run, I often do not like repetitions. I am not one to fancy the treadmill, unless there is snow on the ground, and then it’s ESPNEWS on rinse and repeat. The great outdoors is the ultimate place to run for me. It’s not labor intensive if you are enjoying your time. I challenge you to run on a street that you’ve routinely driven down in your car. Perhaps the speed limit is 50 or just 25, but either way, I absolutely guarantee you that you’ll see something that you would have missed in your horseless carriage. Perhaps it’s the cute old guy tending to his garden or the cute little lab puppy chasing butterflies. The cuteness factor of the built environment exponentially increases the slower you travel. How much cuteness to what to see today? It’s a buffet; you can have whatever you want.

I once had this hellish chemistry class in college. In the building where we did our experiments, there was a sign that read: “You can’t have a laboratory without the labor.” Ugh. Unfortunately, for that semester of frustration, the quote was correct. In running, the key is to eliminate the disappointments and sorrow. If you are new to running, make it fun and beneficial. If you are a running veteran, still keep it lighthearted. We aren’t running to put bread on the table; you enjoy you. You can always mix in speed work with long runs and then sprinkle it with cross training. The key to any foodservice industry is to get you to come back. I want you to return to this buffet and frequently.

However, there is always one caveat to the buffet. If you eat too much rice pudding too fast, you’ll get sick. You must always listen to your body. I’ve fallen victim to the perils of the buffet. Crazy ideas of piggybacking marathons in the past have left me with Achilles tendinitis and stress fractures in my feet. Injuries will absolutely put the “labor” back in “laboratories.” The key to enjoying yourself at a buffet is to take your time; there will always be another clean plate to use. This is no different than in running. There is always tomorrow, take it easy and enjoy.

-RJ Lott Pin It

Treadmill Interval Workout

Treadmill Interval Workout

*Set your treadmill to a good jogging pace that you could hold for a long time. Here are the interval times;
beginner- 30 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
intermediate- 45 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
advanced- 45 second run, 20 second rest. At each rest, increase the speed and incline by 1.
repeat 10 times.
*You can repeat the whole workout up to 3x.

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Grab a towel. This might get messy:)

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LOVE this brand

People always ask me what brand of workout clothes I like because I shop for them so much.
Lululemon, right?
Honestly, Lulu has gogeous, quality pieces but am I the only one who is a little over it?
It's almost become like Coach did where you're so sick of everyone having it that just seeing it turns your stomach.
I LOVE this brand.
ALO has super cute, trendy workout clothes for around the same price points as Lulu.
I'm loving this coral/camo combo:) Pin It

Post-Workout Chocolate-Banana Protein Shake

Post-Workout Chocolate-Banana Protein Shake

1 scoop of 100% whey isolate chocolate protein powder
1 1/2 C crushed ice
1/2 C skim milk
1 small banana

-Blend to combine and enjoy with a straw.

(I have this EVERY day:)) Pin It

Homemade Larabars

Excuse me...
I'm going to make these, right now.

Find the recipe at the brilliant, Chocolate Covered Katie's blog:
http://chocolatecoveredkatie.com/2011/11/14/oatmeal-raisin-cookie-larabars/

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Hmmm....

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UPDATE

The schedule has been updated. Pin It

Tees by Tina Giveaway

Skinnymom is hosting a giveaway for an awesome, super-stretchy tank or t-shirt, this week. They sent me one to try out and I LOVE it. It fits the same way that thick tights do so they stretch AMAZINGLY and would be especially awesome for someone who's belly might be growing over the next few months...for whatever reason. (You know who you are;))

Tees by Tina Giveaway

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Fall Training Openings for the New Gym!!

OK, folks...here are the openings that I have left at the new gym, (starting August 13).

I'll fill them with either 1, 2, 3 or 4 people (your choice) but never more than 4, (I refuse to lose the 'personal' from your training).

 If you see an opening you'd like, text or message me quickly so I can mark it "filled", (the filled spots are crossed out). 

If u need a M/W, check with me because I'll do a limited number of sessions at my home or at yours on those days.

TUESDAY-
6
7 (any number)
8
9
10 (3 spots)
11

THURSDAY-
6
7 (any number)
8
9
10 (3 spots)
11

FRIDAY-
8
9
10 (4 spots)
11 (4 spots)

I am so excited for the new location and all of my returning and new clients:)

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It's on!

A little homework for a Skinny Mom book review.

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Thigh Thinning Circuit

This circuit is designed to burn calories through plyometric cardio bursts along with strengthening the muscles on the inside and outside of the thighs. It's a good one:)

1. ICE SKATERS-

2. SUMO SQUATS-

*not this

THIS:)

3. POP SQUATS- Squat, then explode up while jumping your feet together then jump back out and into the squat.

4. INWARD BOX JUMPS- Straddle a box or step. Jump together landing on top of the box and step off the sides of the box, one foot at a time, back to straddle.

5. SLIDING SQUATS- Squat jumps that travel side to side, feet touching in the center.

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Guest Post:Voluntary Fear by RJ Lott

VOLUNTARY FEAR

“Why, why, why?”

It wasn’t a neighborhood four year-old, it’s your best friend or a coworker or maybe your parents. I was spreading the news of my intent to run my first marathon. “But you’ve never run that far before.” they’d say.  It was the summer of 2005 and I was preparing for the Portland Marathon. I weighed well north of 200 lbs. and  I had no idea what I was doing, but my credit card statement said that I was a willing participant. What can possibly go wrong over 26.2 miles? October 9, 2005, is a day that I will never forget. My efforts garnished a 3:49:40 finish. I was asked if I had won the race, or if I had won any money. Unfortunately, I had neither, but dammit, I was a marathoner! Nobody, at any time, now or in the future, will be able to take that away from me.

Fast forward over 16 additional marathons, one ultra, and a handful of multisport races with a bazillion other races sprinkled in…

“Why, why, why?”

This time around, it’s not about the running, it’s the writing. I want to contribute to a blog, a blog that whose readers will be 99% women. “But you’ve never had any writings published before.” So what? So what if I’m out of my element, AGAIN? So what if I feel like Kody Brown on “Sister Wives?” I won’t get any fame and I won’t become flush with riches. Maybe, just maybe, I’m addicted to voluntary fear?

What’s voluntary fear, you say? It’s a new term that I just made up, made up out of thin air. Fabricated. A term produced, birthed, calved…  similar to fart smucker, but much more classy. Something that my Mom can support.  Voluntary fear is when you put yourself in an uncomfortable situation in which you’re the guppy. Heck, I’m the new kid on the school bus. Is there a seat open for me?

My adventures in blog writing are just about to begin.  This is my initial offering. People always say that you’ll remember your first time. I think they mean something else, probably something that my Mom wouldn’t get behind. This is something that I want to do. Nobody is forcing me, and nobody certainly asked. I want this, I want this badly.

I want my readers to give voluntary fear a whirl. For us guys, it might be hitting the dance floor, getting a pedicure or perhaps asking out that blonde hottie that you’ve had your eye on. For the ladies, try joining the weightlifting class at your gym, or try your first 5K or change your car’s oil. It doesn’t have to be on the grand scale. Have voluntary fear, it builds character.

 I don’t consider these miscellaneous ramblings to be equivalent to walking on the moon.  I consider this to be my trek under the St. Louis Gateway Arch as I travel to new beginnings. Perhaps I’ll become a real-life blogger? I am strong and I am willing. And this is something that nobody, at any time, now or in the future, will ever be able to take away from me.

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100% HEALTHY Dark Chocolate Chip Muffintop Cookies

OK...Here it is folks. My first origional CLEAN cookie recipe and its delicious! No guilt here. These cookies are healthy enough to serve as a pre-workout energy boost or in-between meal snack. And my kids love them, too:)

• 2/3 C natural applesauce
• 1 C agave nectar (in the sugar aisle)
• 4 egg whites
• 1 T pure vanilla
• 3 C whole wheat flour (finely ground is best)
• 1 teasp salt
• 1 teasp baking soda
• 1/2- 1 bag of dark chocolate chips

1. Preheat oven to 350* F. Whisk applesauce, agave nectar, egg whites and vanilla until combined.
2. In a separate bowl, mix the flour, salt and baking soda.
3. Slowly add wet ingredients to flour mixture and combine with rubber spatula. (The mixture will be sticky.)
4. Pour in the dark chocolate chips and gently mix.
5. Using 2 spoons, scoop and drop tablespoonfuls of dough onto baking sheet.
6. Bake for 11 minutes, cool in pan for 5 minutes and transfer to a cooling rack until completely cool.

*Makes approximately 2 1/2 dozen cookies. Pin It

Commercial Break Workout

Here's how to watch your favorite show and still get a great workout in, (also a great idea for kids and teens, allow them to watch a show as long as they are in constant motion during commercial breaks:)).

There are approximately 3 commercial breaks in one half-hour TV program.

1. split jumps, prisoner squats, jumping jacks
2. pushups, bench dips (feet on floor), bicep curls (dumbells)
3. floor straight leg raises, crunches, plank



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We're changing!!

Please be patient with me as we switch from BOOTYcamp to my new company, Crave Fitness. Things are about to get awesome:)

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Full body Kick-Your-Tail Workout

It's been awhile since I've posted (I'm a TERRIBLE blogger) but recently I've had an influx of visits to my blog and Facebook page so posting my latest workout seemed like the best idea. I developed this workout to not only be a MAJOR calorie blaster, but it hits every body part in addition to burning out your core. I love the reactions I've been getting from it:)

There are 3 main components to this workout and within those boundaries, you can mix and match excercises how you'd like: 2 minutes of plyometric cardio followed immediately by 20 repetitions of a strength training excercise followed by a 30-45 second plank. Make sure to do a fairly heavy weight on the weighted excercises since you're only doing one set of each and GOOGLE any excercise that you aren't familiar with. Here's the sample workout;

1. Jumping Jacks, 2mins
2. push-press, 20 reps
3. plank, 30-45 secs.
(rest)
4. burpees, 2mins
5. superlow unweighted squats, 20 reps
6. plank, 30-45 secs,
(rest)
7. squat jumps, 2 mins
8. kettlebell swings, 20 reps
9. plank, 30-45 secs
(rest)
10. knee drives, 2 mins
11. lateral and rear hip extensions (band or ankle weights), 20 each way, on each leg
12. plank, 30-45 secs
(rest)
13. pop squats, 2 mins
14. diagonal arm push-ups, 20
15. plank, 30-45 secs
(rest)
16. lateral jumps (feet together jumping sideways over cones or dbs), 2 mins
17. excercise ball knee-ins, 20
18. plank, 30-45 secs

The good news...you can always add on another set if you'd like:) Pin It