Work Out

In itself. These guys, seriously keep me on my toes. 
My children pose for a picture normal. Um, right... Choose your battles.

No Pain, Go Gain

This will BURN, but make your inner thighs look OH SO GOOD.

We do this in a class, and its killer, oh man and your going have to use "prayer hands" in front of you! Don't put them on your legs, cause the only way your going to get through this exercise is praying!

Put this on your couch

Here's a pillow that is sure to motivate you

MAKE YOURSELF.

Make yourself what you ask. ANYTHING YOU WANT.

Signed up for my 5th race. Excited as always. Pumped to see if I will be faster! Wish me luck for the Watermelon Run! And *hoping* to place!!!! 


Upcoming Races I hope to dominate, because I am an overachiever and all (insert sarcasm)


and looking for more.... 


RUN FOR LIFE

5K & 1M Fun Saturday, September 10, 2011

TRINITY BRIGHT HALLOWEEN 5K

5k Run Saturday, October 01, 2011

Running makes you Poop

Oh dear, no matter what, I promise to stop and use the porta-potty. Even if its record breaking time (wishful thinking), I refuse to shit my pants, and be all over the internet.

Click here to read about running makes you poop

Id really love to have this shirt.

I mean really, but id prob get more use out of some new Dri-Fit Nike mesh shorts that dont ride up my bidonkidonk when I run. 

I no longer want the latest clothing fads in my closet. Im more turned on by neon sports bras

Oh and i'm totally craving some new running shoes. Either of these would be wonderful. 

And did I mention its my birthday next month, hint hint.  

 

Blast

Muscle Blast was exactly that: a BLAST today.
I wanted to lower my weight (even though its all hand weights for this class, its challenging) but I resisted. Looking in the mirror reminded me, i'm not going to get the muscles I want if I don't push my muscles to fatigue. Then she brought us to the floor on all fours us for some leg work.

O to the M to the G, if I were a guy id be totally turned on by the things she had us doing, popping our booty, thrusting in positions I cant even describe. My favorite (which I was called out for giggling) was when she had us crouch then we would pop our booty in the air to the beat. Oh man, good times. I thought we were in Hustle for a moment...

The Price of Fat

While this obesity thing does seem like a problem, it is actually a gold mine for some. First, although obesity costs America billions, it is not the case that the money is merely being flushed down the toilet. To read more click here

Thanks to Jessi's inspirational photo, I took my own.

I would reallllly love to have super toned, well defined muscles. I don't want to look like a man, but honestly I wanna be ripped.

I will get there, and it might be a while till I get there, but here is my progress so far.

 Oh and id REALLY love to have a pony tail. In time...

:Garlic Hummus vs Cheetos:

Thanks to a friend who recommended this as a healthy snack!

Awesome served with veggies or toasted Whole Grain Pita Bread. 


I'm no nutritionist, but 60 calories, 5 net carbs, and 5 grams of Fiber = not a bad snack, ehhh so the sodium's a little high but its better than a bag of Cheetos, eh? Here's the recipe below I found on About.com
(I also grilled a piece of pita bread with tuna/cheese, so yummy)


*I found by looking at other recipes adding a bit of water/olive oil gives it a better consistency. 

Ingredients:

• 1 can chickpeas/garbanzo beans (15 oz.)
• 2 tablespoons roasted garlic
• 1/2 tablespoon lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon oregano

Preparation:

In a food processor, process beans, garlic, olive oil, lemon juice and oregano until desired consistency. If hummus is too thick, simply add olive oil in small increments (1/2 teaspoon) until desired consistency.

Serve roasted garlic hummus garnished with finely chopped parsley with hot pita bread, pita chips, or veggies. Roasted red pepper hummus goes very well with cubes of warm Italian bread.

Hummus can be prepared in advance up to two days if stored in airtight container in the refrigerator. To serve, heat in microwave or on stovetop. *I prefer it served cold

This Morning

Run to the Beat

Few months ago I couldn't run more than 1/2 a mile without being out of breath and stopping, now I'm at 6 miles straight, (unless you knock out the emergency cord 1/2 way and have to stop to put it back in, ugh) well its not fabulous but its a huge improvement!! Without running to music, I don't think I would last as long!


BPM? Beats Per Minute Im trying to compile as many songs as possible for my Marathon in November. Finding songs that keep my feet moving, without having to skip through songs on my Ipod. I found this guide, so now I have to figure what my BPM is. 


Are you listening to the right kind of Running Music?  To stay in sync with the beat, knowing
your Beats Per Minute or speed of the song is important. You’ll need Different Beats Per Minute depending on which type of running you are doing (Long Distance or Sprinting). Your stride length and physical health can have some role in which songs to select.


For example someone will start off running to fast and “Burn Themselves out” to quickly, (that WAS me, but im trying to slow down, harder than it sounds) on the flip-side some people run slower then they really can thus not maximizing their exercising potential. (It really works, i go much further when I slow down) What needs to happen is you need to find your optimal BPM (which can improve and change over time) and then use Music to keep you at that optimal BPM throughout your entire run.  To get an average add all your 1st, 5th, 10th, and 15th minute number of steps up, and then divide by 4 to get the Average number of steps per minute.  Your average number of steps per minute is your Optimal BPM (Beats Per Minute) Now that you have found your optimal BPM it’s time to check out some music which might fit you in particular.

Overachiever?

Someone told me yesterday "I'm an overachiever"--as if it was an insult. 


"Keep away from small people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."
It's important to associate with people who are where you want to be, or have similar goals and lifestyles. It makes staying on track that much easier especially when socializing.


And thanks to a friend who is a fellow "overachiever" who wrote me this: 


... a true friend will only admire your hard work and never make you feel bad about yourself. Jealousy is an evil characteristic. Let it roll off your back. No worries, you know who you are and what you represent...


Some more quotes I found online after googling: the importance of goal setting 

• "Goals are the fuel in the furnace of achievement."
• "You should set goals beyond your reach so you always have something to live for."
• "Without goals, and plans to reach them, you are like a ship that has set sail with no destination."
• "You may not accomplish every goal you set / no one does / but what really matters is having goals and going after them wholeheartedly."

Oh Vacation

I didn't take advantage of "vacation", but I did eat more than usual, and slacked a bit on exercise. I did run, zip line, do about 6,295,230 miles of walking, swimming, and much more~and hours of dancing, so I definitely burned those carbs! So I wasn't lazy! 


Vacation was a blast but good ole' mother nature + bloating, not so awesome. Non the less we had a freaking blast, and I made a new friend names TEQUILA!!!!!

We made it home Friday night and Saturday morning took a 10 mile bike ride with a good friend of mine. Whew boy was I tired. Haven't ridden in over 12 years at least, followed by bicep and triceps with my husband at the gym and some cardio on the stair stepper.


*I admit, I am totally and utterly intimidated by free weights/machine weights. Somehow he made me feel at ease and even though I was lifting 1/2 his weights, I was no longer intimidated. 
Ill stick with him for a few weeks until I feel confident on my own. 


Today I ran my heart out 5.78 miles without one stop. Slowed down my pace again to 6.0, and sprinted the last mile. Followed by 1/2 of Body Pump. Oh and dragged three kids to the Pediatric Office for shots. I'm one tired momma.

6 weeks ago

9.8 pounds lost.

While packing for Cancun, I put this skirt on, and it literally swallows me, it was TIGHT 6 weeks ago. Guess I wont be packing it, lol.

Hard work & healthy habits are to thank!

Oh and my dedication to keeping on track ...

Intrinsic & Extrinsic Fitness Motivation 
I recently learned in a business class about intrinsic and extrinsic motivation and when I relate it to my fitness I found to be a good mixture of both. 
I googled intrinsic fitness motivation and found this great article. Its exactly on point! 


Intrinsic : Makes me feel good, I feel stronger, and more confident, motivating/inspiring others
Extrinsic: Placing/Rewards in races, results shown in my body


  Fitness Exercise and Diet Motivation

  Motivation is the “internal mechanisms and external stimuli that direct our behaviour".

In other words, it's the reason why we exercise, diet and try to get fit. Without motivation we will quickly loose interest and stop caring about what food we eat and how we live our lives. With motivation, on the other hand, we can sustain an exercise, diet and fitness regime which means we can live our lives to the full and not feel constantly under pressure. Keeping fit should not be a burden or something we hate doing. If it is, we will not keep up the activity and interest.

Fitness must be fun and enjoyable. If we have a positive approach to fitness, exercise and diet, we can develop a healthy lifestyle without problems.

Intrinsic Motivation

Intrinsic Motivation is the internal drive which make us want to participate or perform well. It involves the emotional feelings of fun, enjoyment and satisfaction that we should be getting from taking exercise or playing a game. Some of us are more self motivated than others. We have to set our own goals and standards. If we don't care about ourselves, we cannot expect others to care for us, so the starting point for developing fitness through exercise and diet is that we care about ourselves and have the drive to do something about our lives.

Read more here 

Today I feel strong. 

45 minute Muscle Blast class, and 3.5 miles today at a 6.6-6.8 pace I am trying my best to slow down. Pacing myself to train for my: FIRST MARATHON!

Go big or go home right? That's right, I'm doing it.

ROCK IN ROLL MARATHON 

26.2 miles! I will get that sticker. Besides delivering three children naturally (well out my lady parts & epidural) I think this will truly be one of most proud moments crossing the finish line. 

Now, to train. This is an example (one of many) that I have found to train me in 16 weeks. 

My friend, bride of honor, old co-worker, neighbor, labor coach...list goes on will be there to cheer me on. I can not tell you of a more motivational or encouraging friend NO matter the situation.  I am so happy to have her come. 

I will also my mom & dad there, I am so excited to have love and support through this and see my accomplish something so HUGE! 

Eating Out

Can be difficult, especially if you aren't prepared. 

• Look up nutrition facts before you go out to eat! 
• Stick to it! 
• Dont give in!

I know that BJs pizzokie can be tempting but resist!!


I had the mozzarella and tomato salad (so cool and refreshing!) and the Enlightened 575 or less calorie meal. 

NEW! Maui Glazed Pork Chop

One center cut pork chop lightly seasoned and glazed in a tangy sauce, grilled, and served with oven-roasted red potatoes and steamed green beans; topped with grilled sweet red onions. (Cal. 548). 


The pork chop was amazing, but I opted to not eat the red potatoes. Great portions! 

As I watched my husband dive in a HUGE over portioned BBQ pulled pork sandwich. It was as easily 4x larger than the average bun. And America wonders why it's overweight! Hello!


However, I did treat myself to a cupcake. Heavy sigh. And just as I thought - my stomach felt disgusting half way through. We are taking the girl who would order a 1/2 dozen at a time and eat 3 and 4 at a time. I gave he last portion to my husband who was making fun of me as I grunted trying to eat it.

 Got Marathon?

I want one of these stickers so bad!

 Like real bad, I love seeing them, 

and they are usually on soccer mom vans, 

which inspires me more. 

I cant wait to reach my 1/2 marathon goal! 

I know that I have been quiet but school has got me frazzled, and I am frantically trying to finish these last two classes so I can enjoy my trip to Cancun, and sons 2nd birthday Saturday! But I have worked out every day (with exceptions to my Sunday "rest day")

Ekkk! So I promise to be more consistent with my blogs when I return

(Internet is $15 an hour in Mexico...so no Internet for us)

PS. I've received some great feedback about my work out habits inspiring others, makes me smile! Keep it coming, cause it makes me feel accountable! 

Ran 4 miles yesterday (well 3.89, but I was told to round up, thank goodness we don't round up our weight!)
Im hoping to get to hit the 5 mile mark soon! Im starting to go with a group on Saturdays to run, which should help me with my endurance to go longer distances and teach me to pace myself.

Well got to get myself & the midgets ready for the gym, you should do the same ;)

Have a fantastic day!

"Gym'etiquettely" Correct

Here are a few things to keep in mind guys and gals

Beware of B.O.

There is nothing worse than having someone with rank body odor jump on the treadmill next to you during your workout. Yes, it is true that women can smell pheromones, but they don’t want to smell your stank ass.

Wipe Me Down

Kinda gross. Most gyms have sanitized wipes or paper towels for a reason, so use them when needed or bring your own towel. I hate when getting on a machine that looks like it had been rained on, with sweat.

The Fashion Show

Loose clothing is optimal. CLEAN shirts, sweatpants, athletic shorts, and sneakers will do. Please leave the cutoff jean shorts and pajama pants at home. That’s just poor gym etiquette. Oh and my all time favorite * the girl wearing her diva sunglasses, the entire workout, really?

Eye Candy

At times the gym can be one big meat market. There is nothing wrong with noticing that Jessica Biel booty walking by, but don’t make it a staring contest. Next time, use the mirrors at a 45 degree angle to check out that hottie.

Locker Room 

And, ladies, … I understand you gotta take a shower at the gym and all, but if you’re gonna pick something off the ground, naked, at least turn the other way so I won’t have to see the beaver shot.

Treadmill Gossip 

I deal with these two issues at my gym daily…
The Constant Cell Phone Talker – who goes to the gym and spends 45 minutes using the elliptical trainer or treadmill at the slowest speed and talks on their cell phone the entire time? Is it really THAT important that you need to talk right now? Work out or talk – not both.

“Man in the Mirror”

 Is so true.  So many guys at my gym sit there and flex their muscles in front of the mirror. I can’t believe they don’t get how retarded they look.

Dirty Little Secrets: 1

I love sweets. I mean, I really love them.

Cupcakes, ice cream, bakery treats, scones, cookies, you name it ill eat it.

Last night, I was craving something sweet. I walked down the cookie isle for at least 10 minutes looking at nutritional facts. FYI: The all suck. I really wanted some Chewy Chocolate Chips Ahoy cookies.

I am a sucker for sweets. But over time, I have learned to resist, and fight the urge, because for me, its I cant just have one. I knew if I bought them, I would revert to my bad habits (eating 1/2 the box in one sitting, easily And that is not an over exaggeration)

When my husband was deployed I remember buying Double Stuffed Oreo's and finishing a box within 2 days of buying them, on my own. That is bad, very bad--considering a "serving" is only 2-3 cookies. Not to mention they are processed, and did I mention so so so bad.

I will have an occasion reward for all my hard work, I haven't completely cut off my relationship with sweets. Moderations.

Motivation and Inspiration from Katie Seier

Hi! Dani has asked me to write a few words for a little inspiration on fitness and nutrition. I'm Katie Seier, an Independent Team Beachbody Coach. What I do is help people find the right Beachbody program for them (Such as P90x, Insanity, or Turbofire, etc.) and give them the motivation and support they need to get started on their fitness journey. It's my job to be a supportive person for not only my customers, but everyone around me in my environment. I love to be helpful and happy and make someone elses day brighter.

To anyone who is struggling with changing their habits, whether its to lose weight, get more fit, or just be a more healthy person in general, know that you are never alone. I'm in the fitness business and I'm trying to do the same. I'm trying to be a good example for the people I help, yet I struggle. I've had a terrible relationship with food my whole life, and being only 19 years old, it's kind of sad. I've never had a chance to be that skinny girl in high school who could eat whatever she wanted and still have a flawless body. I will never be like that. But it's all about acceptance. I need to learn that all I can do is my best. My best will change the world; it will move mountains, it will push me to my limits, it will make me who I am. But I can't change and be better if I don't do my best everyday. Change does not happen quickly. I did not gain body fat overnight, nor will I lose it overnight. In the words of Tony Horton, "Do your best and forget the rest!"
All you need to know is that if you are doing everything right, things will happen. If you're 100% committed to your fitness and watch what you eat, you will FEEL amazing. Focus on that feeling. If the image in the mirror isn't driving you to do better, let your insides tell you you're doing well. I'll tell you what: I feel so much better at the end of the day if I've eaten clean that whole day. I wake up feeling more energized and ready to tackle my workout and do it all again in the morning.

You are strong, committed, determined, and focused. Think of what you're working for. A fit and healthy body isn't just nice to look at. It's a strong mother or father who can do so much more for their family. It's a strong individual who can keep up with this fast-paced life we live. Healthy people do better. They live longer, they're happier, they're more full of life and energy, and make the world a better place. Believe that you're healthy, fit, and happy. You will believe whatever you tell yourself.

You can find me on Facebook:
Add me as a Friend: www.facebook.com/seier10
Like my Business Page: www.facebook.com/coachkatieseier

You can Follow me on Twitter:
www.twitter.com/seier10

You can email me for motivation & support:
shehauntsmeee@hotmail.com

Most importantly, you can visit my websites and check out Beachbody and it's amazing products. Contact me on Facebook or via email if you have any questions!:
www.beachbodycoach.com/kseier
www.myshakeology.com/kseier

Thanks for Reading!!!
Have a great rest of your week/weekend.
-Katie Seier

Saw this, and stole it off a friends Facebook  page! 

Beat the Heat

Or the heat beat me. Yeah, total fail.
My plans of running my 3 miles were suddenly changed when I felt the pavements heat through the my soles at 1.5 miles. So like a loser I finished at only 1.7 miles.
Whatever, judge me, I already took a beating on my legs from spin this morning, so pffft.
Let me just tell you, at 1030 pm as I type this, its 92 degrees out.
Seriously thats {gross},
AND I ran at 530 pm and I think that was at its high of 103. Im a moron, what was I thinking?
I was like a little kid with a new toy, cause I downloaded the Nike+ GPS Running application on my iPhone. I should have just waited till the morning to use it in my way under appreciated treadmill at the gym. Im gonna kiss that thing tomorrow. Good night.

*The Nike+ GPS running application is pretty cool. It tracks your run, and cheers you on at mile markers. Its only $1.99, and cheaper than a Forerunner  until i'm a "professional" runner (wink wink)
Lesson learned

SPINNING

So I went, and did all 45 grueling minutes, without fail. Not as fast as I may have liked but I finished, with a great spin instructor, who is so motivating. When I want to give up I close my eyes, and I imagine that she is only talking to me. Weird but I do, and it makes my little legs keep going. I think ill take this up on Tuesdays and Thursdays. Hoping it builds my endurance to running longer distances, and my times. If anything its a change in my routine which is always good for tricking your muscles. Not to mention a killer work out my my legs in addition to running.
Oh and I found a cheap ($10) race this Saturday, its called Just for the Heck of It XII 5K / 1 Mile Run/Walk. So fitting for me, just for the heck of it.
As always, I'm pumped, and craving the sight of that big FINISH line, with my last little sprint!

Firecracker 5000

I ran to the beat! 

Cant run without my MUSIC!

Im gonna be a Super Model

Super thanks to my super supportive

husband who watches our midgets 

so I can run without distraction! 

He is pretty awesome for that! 

And here is my fav song to work out too. Totally motivating!

If someone

 Told me id be loving racing this much 6 months ago, Id laugh. Im totally addicted.

Todays results from the Firecracker 5000:

1st Place in age group (25-29) 

Time: 24:33! 

55 over all out of 507 

9th female!

I beat my goal (25:05) by like 40 seconds, I am SO PROUD.
I got my first medal, and I scored a Gift Certificate from the photographers at the race, in some raffle I didn't even know I was entered into. So now I can get a picture for free! Heck yeah!

I wore a watch to pace my self this time, at 1 mile I was at 7:40 which was way better than I do on my tread mill runs. Dang, I did so much better than I had anticipated. I was very nervous because the running group looked pretty competitive, well mainly the guys! So I finished - and nearly threw up, and almost peed myself all at the same time once I crossed the line (thankfully I was super hydrated this time so I wouldn't get sick like the last race, and there was a disgustingly stinky porta-potty and water station near by)
So there it is. I finished, met my goal, surpassed my goal, and now am setting the bar a little higher, at UNDER 24 minutes. Just got to find a run to do.

Thanks to Movin' Pictures for my Gift Certificate and to Run Time Racing Services for a extremely organized and delightful event! Ill deff be running this next year, whose with me?

Saturday SET Class

Was the bomb.dot.com today. (Following my 20 minutes on the stair stepper to pass time before class, AKA hell, my boor leggies)
The instructor was fierce had an awesome class set up! She did this toot toot toot whistle thing at the last set of every set we were doing, so we knew there were only 8 more counts. Freaking awesome sound to hear after you've been busting your ass for 7 sets. Rahhh, felt amazing. I catch myself getting into a zone when I'm lifting, people prob think I'm weird. I like to think if it as "FOCUSED"...
She incorporated a LOT of step aerobics, with some 5 lb hand weights (better than nothing right).
The change of pace in the SET (Strength Endurance Training) class was just what my body needed. Sometimes my routine seems a bit too routine. Your body responds better to change right, and not the same thing over and over.

 {Yes ladies, 15 minutes on the elliptical isn't going to shrink your ass

 and give you abs of steel, soooorry, so put your book away

 and break some SWEAT}

Tomorrow is my "off day" but I skipped running today so im craving it. Monday is my 1 mile Fun Run, and 5K. Lets be under 25:33  okay, 25:03. A minute and a half, faster than my last, not perfect, but MY goal.  Which is all that really matters. I CAN DO IT. 

My Mini Me & Me

Hello Traps... Love working the back! 

She's creative!

Im creative too, I promise. Just a few of the things I have made up for the party! 

Party Favors for the MONSTER BIRTHDAY PARTY! To clean off all those yucky monster germs ;)

Scored these bad boys for 50 cents each for the hand sani and .12 cents for the rubber things that hold them! Awesome right?

 The forks.

 The shirt I made him, with a huge eye ball on the back

 Going to serve the "personal" cake on this green platter (its really cool up close) bubbly looking, with the green lantern hangy thingys all 50% off duh I love Hobby Lobby

Made these monster eye balls for the pin the tail on the monster game. (I drew up 5 huge monsters on a huge school type roll of paper, going to trace them in a sharpie and let the kids go wild coloring them- the "color wall")

 More forks

 The party favor bags, little monster fuzzy things, monster glasses, personal anti-bac soaps, and more monster junk!

 And this seriously amazing orange glittery mesh I have NO CLUE what to do with. Table runner? Hmm, Ideas please thank you.

 More mesh 50% off duh