Tuesday, April 28, 2009


Sunday~ Today was the last day in the 6 week Extreme Spinning class. It was a Race Day. What a race it was! 90 minutes of torture. Loved it! We spent a majority of the ride with our heart rates 85%-92%.....there were a few times when I thought I might hurl. Seriously. I guess that is what a real race might feel like though so I guess that feeling was a normal one to have. I went home after that and was pretty much useless the rest of the day.
Monday~ I taught Spinning at 10am...it was a strength, endurance class with some heavy hills that also incorporated speed. I should have taught an easier class the day after a Race Day for sure.Totally Toned was at noon.
Tuesday~ I made it to the gym for a Turbo Kick style class this morning. It was a really good class. The instructor is a little ball of energy and has a lot of followers that love her style. I am going to try to fit this class into my regular rotation in the coming weeks if possible. I taught Calorie Killer later in the day. I taught mostly kickboxing. I used some ideas I just learned from the earlier class as well as a few of the easier Turbo Kick combinations. We ended with decreasing sets of push-ups and body weight triceps dips from the floor. The class was complaining...so I know it was a good one!

Race Day:
10 days
249 hours
14946 minutes
896796 seconds

Saturday, April 25, 2009


Thursday~ The running club ran an easy 6 miles today. My pack and I did it in 55:58. It was my first time running all week and it felt great.
Friday~ I had to hammer out 12 miles all by myself today. I had something going on on Saturday so I had to fit the miles in when I could. The plan was to do an easy six out and a goal race pace back. Not so much!! Let's just say I pray that it is not overly windy on race day ( unless it's at my back the whole time!). I won't make an excuse though. It was TOUGH and I did it in about 8 minute mile pace. 15 seconds off of goal. My worst attempt this training season! I won't let it get me down though...there were some different variable thrown at me today ( not excuses!) The crazy wind in my face, the hot sun ( it was in the 70's by the time I ran), I was alone, and my hubby's annoying backpack style Camelbak I had to wear!! Haha...oh well. The main thing is I got my long run in today as planned!
Saturday~ Today I had a Turbo Kick certification from 9am to 5pm. It was a lot of fun, but also a lot of work! The instructor was awesome! It was pretty intense by the end of the session. If you ever get a chance to take a like Turbo Kick class I recommend it highly. Their philosophy is to treat the class like it's a party! I love parties! It will take me a few weeks ( probably months), to be ready to instruct this style, but I am excited about it and think my classes will love it.

FIT TIP: TO find out more about Turbo Kick:

Thursday, April 23, 2009


Monday~ Spin class today. Nice faced paced interval class with some heavy hills thrown in at the end. Good class! I taught 2 more classes today as well-- one toniing class and one cardio based class.
Tuesday~ Taught 2 classes today.
Wednesday~ Took the whole day off from exercise. Not really planned, but that's the way it ended up! I was probably due for a rest day anyway. I also had a 5 hour First Aid/CPR class tonight. I passed!

FIT TIP: Healthy foods that costlest than $1:

~sweet potaotes $.60 each ( fiber rich)
~frozen spinach$.45 per half cup ( vitamin K full)
~black beans $.34 per half cup (antioxidents)
~eggs $.16 each (protein source)

Monday, April 20, 2009

Saturday and Sunday

Saturday~ Today was a great day for a run! I actually left my gloves at home. I still needed them the first hour of the run, but I thought I would look silly amongst the runner's wearing tank tops and shorts! Today's plan was to bang out 16 easy miles and that mission was accomplished and then some! By the run;s end we almost did 17 miles. It was such a gorgeous day in West Michigan so I was glad to be able to FINALLY be able to enjoy the weather during a long run. I have no idea what my pace was and I don't really care. That is a big step for me! Just taking the time and not worrying about how fast/slow I ran and just enjoyed the moment, the company and conversation during the long trek. The race is 19 days away! So excited!
Sunday~ Today I taught Extreme Spin. I was not sure how well I would do personally since I wrecked my legs on Saturday with all the miles I ran. I was to teach a 90 minute interval class and it was to be intense as this was week 7 of an 8 week progressive class. I got caught up in the moment again and really pushed myself during class. My legs certainly will pay for it this week I am sure.

Friday, April 17, 2009


I think I am finally 100% again. Now I think I had a virus, but I hope the rest of the family is sparred! I did make one easy cardio/weights session on Thursday, but that was it. I taught my classes circuit style all week so I did not have to move to much. I even skipped out on Thursday's speed session where they ran a 5k race!! So up my alley. So sad I had to miss it, but it was probably for the best.
Tomorrow is a 16 mile run with the group. My stomach has been able to handle carbs really well these past few days, so I hope the little carb load fuels the long trek!

Tuesday, April 14, 2009


Today started out great. I taught Spin this morning and then Totally Toned at noon. I started feeling not so good around 3pm or so. I thought that I needed some more carbs or something!
I went and taught my 5:15pm class, but made sure not to do anything with jumping or fast movements-my tummy was just feeling off. So- long story short and leaving out all the gory details..I think I had food poisoning. I was out of commission from 7pm to 11pm and ate maybe a teaspoon of Gatorade at 11:15pm. I had a few crackers at 5am and more Gatorade and seem to be on the mend right now. I will not be eating spinach or tuna for a long time!

Sunday, April 12, 2009


I normally try to take it easy on Sunday or even take a day off or just lift weights. Today I ran a very easy 6 miles.
I wanted to get my miles in because I know it might be difficult for me this week with other commitments so I just figured I might as well get it done today.

I hope everyone enjoyed their holiday!

Saturday Long Run

Today's long run consisted of 12 miles of mostly flat road except for one pesky hill. We were instructed to run the first 6 at an easy pace. I did mine in about 9:30 minute pace. The second 6 miles were to be at our goal race pace. I actually did it!! I have tried to keep a 7:40 pace 2 times now without success. I think having a running partner today with the same goal really helped me to stay focused. She pushed me and just knows how to keep pace! I just have to keep in mind that I still need to add on 9.5 more miles at this pace to accomplish my goal come race pace. I know it won't be easy, but I gained a bit more confidence after Saturday's practice run.


I got a late start to the gym today. I did not make it there until after 5pm. That's very late for me usually.
I got a great weight session in though. After that I headed to the cardio equipment to try to get in some hard intervals. I did about 12 minutes on the elliptical and 15 minutes on the bike. I made the intervals 1:1 (easy: hard) and I was drenched by the time I was done. It felt really good. After that, Mary and I went to the Friday night ZUMBA class. So much fun. I was surprised at how many people come out to a 6:30pm Friday night class. Nice to see it though.

Thursday -speed session

Today's speed session was anything but! It was an easy 6 mile run-that's it..no speed today!!! YAY!! Coach wanted us to save our legs for Saturday's pain instead. Thanks for lookin' out man!

Wednesday, April 8, 2009

ISIS Peony Brief Winners

The Green Yak on Etsy

Please contact me by email w/in 48 hours or a new winner will be chosen.


Monday, April 6, 2009

Wednesday and beyond....

Pilates Plus bright and early. I cannot do a pilates teaser for the life of me and it's getting on my nerves!! I might talk to the instructor to give me some pointers. I know my core is not as strong as it used to be, but come on already!
I taught my Totally Toned class at 12 noon and then went to the gym for some easy cardio later in the afternoon.
Thursday~ Today in running club we had to run 5 miles at our race pace goal. I did a little better than last time, but am still under my goal pace by about 3-5 seconds. I felt a lot better this time, due to being stronger and the weather was above 40 degrees which I am sure helped.
Friday~ Today I did a really good full body workout that included some fun plyometrics. I love that kind of stuff. I also did some very easy cardio since I will have a long run on Saturday.
Saturday~ I got in 16 miles today!! Today's new route had some very sneaky hills thrown in every so often which made it more difficult. I know the coach is preparing us for the hills we will encounter during the actual race, but I had enough hills last Saturday...for real. I was pretty low energy and achy the rest of the day, but I am starting to feel more confident about the race after each long run that I put in.
Sunday~ I thought I might take the day off today, but I went to the gym anyway to do some light easy cardio to hopefully get the kinks out. I felt a lot better than I thought I would so that was a bonus. I also lifted weights, but skipped out on the squats I had in my training. I mainly did not due them because the squat rack was occupied by some meat heads doing bicep curls--get out of the way please! It was probably a good idea to go easy on my legs anyway.
Monday~ I now teach Spin class on Monday's and not Tuesday's due to cut backs at my gym.
So that is how I started my day....it was a good class. I then taught Totally Toned at noon and another class at 5:15pm. I have decided to switch my run to Tuesday's since my Monday's are jammed packed now.
Mocha-Madness Recovery Shake
2 oz. strong coffee
8 oz. kow-fat Greek yogurt
2 tbs. sweetened ground chocolate
1 banana
5 ice cubes
Place all ingredients in blender ad puree until smooth and frothy.
Calories: 380
Carbs: 71 grams
Protein: 19 grams
Fat: 6.5 grams

The combo of carbs, protein, and caffeine in this shake will help boost muscle recovery after a hard run.