Thursday, July 28, 2016

Summer DInner…. SALMON

Last nights fishing trip up Strawberry for tonights dinner.  Eating outside with the irrigation on the lawn.  Might as well since Summer is going by so fast.

Kokanee Salmon
Mac and Cheese from Costco
Corn on the Cob made in a croc pot

Leg Day and now we are here

Leg Day done and now we are here.  

Breakfast outside:

2 whole eggs
2 egg whites
2 turkey sausages
Protein Kodiak Cakes topped with Trader Joes Cookie Butter Spread and sugar free syrup

Wednesday, July 27, 2016

Omega-3 Fatty Acids

Omega-3 FATTY ACIDS:  there are 2 types of these.  EPA and DHA.  EPA is good for anti-inflammatory benefits.  DHA helps improve brain function.  Together they also work to reduce triglyceride levels and balance hormones.

I love getting these benefits from fish like Salmon.  So here I am, catching myself some dinner.  I can bounce back faster and recover quicker keeping muscle soreness to a minimum.....doing it the all natural way.

So HOW MUCH:  you can get about 1,000mg from 2 to 3.5 oz of wild salmon.  For supplements, up to 3,000mg a day is considered safe by the FDA.  Don't love fish?  Get your Omega 3s from avocado, flaxseed, chia seed, egg yolks and nuts!   #nowyouknow 

Monday, July 25, 2016

My 2nd Favorite Place

Straight from my favorite place to my 2nd favorite place…. Yogurtland.  If YL is opened on a holiday I always go!  Today in Utah it's Pioneer Day.  Thanks for ending my holiday weekend like it should and because it fit the macros, LOL!

Saturday, July 23, 2016

Sweaty Saturday Flaming Gorge Style

No other place I would rather spend a #SWEATYSATURDAY at.  Flaming Gorge is the BEST!  Especially with great friends. 

Tuesday, July 19, 2016

Don't be mad

Either fix it or don't be mad.  You either bust your butt in the gym and your diet is not too fabulous or your diet is on point and your workouts just go through the motions...... #DONTBEMAD at the less than average results!!  

Monday, July 18, 2016


@aubergineandcompany hosted my dinner tonight with this ever so delicious DREAM SALAD…'ll never regret this choice.  It's quite dreamy!  What's in it:

Red Onions
Parmesan Cheese
Grape Tomatoes
Red & Green Peppers
with a Cilantro JalapeƱo Dressing

and, I LOVE sweet potato everything, so I threw in some Baked Sweet Potato Bites….cause #eatcarbs and #EATBETTERFEELDIFFERENT Thank You @aubergineandcompany I'll be back! #fithappens

Saturday, July 16, 2016

Sweaty Saturday

SWEATY SATURDAY: Circuit Training 

.25 mile Run ( go a little faster each round ).
On the sled pushes, push the sled as you do a walking lunge.  On the way back, stay rear facing and get low, keeping  your quads isolated while pulling the sled back to the start!  
These BURN! 
We used 3- 45lb. Plates on the sled 
( maybe I'm due for a video  ).

Saturday, July 9, 2016

Shopping is my Cardio

Just finished up a Running Seminar at the Trolley Square OTF in SLC..... Which I can't wait to share and teach the members in my classes at @oremotf all that I learned.  Reserve your spot for Monday and Wednesday mornings 5:00/6:15/7:30/8:45.  

Trader Joes and Lululemon happen to be next door to @otfsaltlakecity so why not?! #shoppingismycardio 

Monday, July 4, 2016

4th of July, CHECK!

4:15 alarm, check.

Gym by 5:00, check.

Out of gym by 6:00, check.

I did the workout I posted last night.  

And don't we all have that one workout shirt that makes an appearance once a year for a special occasion?!

Happy 4th y'all.

Sunday, July 3, 2016

Happy 4th of July Workout, to YOU!

Hope you're having a fabulous Sunday and enjoying your weekend of festivities so far.

Tomorrow is the 4th and even though it's a holiday I always try to break a sweat first thing in the AM before all the fun begins.  Your day will be even more enjoyable with Endorphins flowing through your body.  It's also a nice reminder as you enjoy treats ( as you should.... ) that you got in a good workout earlier that day.


Treadmill SPRINTS.  Incline 3%. 30 seconds on 30 seconds off.  5 sprints total

THEN hit the weight floor doing each exercise for 15 reps

THEN, repeat all of the above.  Sprints and Weights

Do as many rounds as you have the time for.  

My friends and I did 5 rounds in one hour. 

Friday, July 1, 2016

Welcome July

Started off July with a 'Take it to the TRACK' workout with these girls.  A good way to start of the 4th of July Festivities.   

Go get Sweaty!