Ready for those resolutions

I think I'm almost ready to stop the chocolate party. Almost! But I decided I'm getting too old to go on some strict diet (plus, diets never last for me) so I'm just going to be smart and exercise some self-control, but not make myself crazy. My poor family just doesn't deserve a chocolate-free Momma, it's not fun for any of us!

Most of my resolutions this year are focused on being more patient, more charitable, and less of a shellfish (sorry, if you're not a Junie B. Jones fan that won't make much sense).

What about you? I love hearing about resolutions, it gets me motivated to set more myself!
Have a wonderful New Year!

Hugs,
Cami

Dead Running/Dying to Run Blog Tour - Win $25 Amazon or iFrogz earbuds and armbands

The blog tour for Dead Running and Dying to Run is officially underway! Don't forget to enter to win iFrogz earbuds and armbands or a $25 Amazon gift card on the Rafflecopter form below. Thanks for stopping by!

Blog Tour Schedule

Dead Running

Cassidy Christensen is running.
Running from the mercenaries who killed her parents.
Running from a scheming redhead intent on making her life miserable.
Running from painful memories that sabotage her dreams of happiness.

With two very tempting men competing for her attention, she hopes she'll finally have someone to run to, but can she trust either of them? When secrets from her past threaten her family, Cassidy decides to stop running and fight for her future.

Dying to Run

Cassidy Christensen wants to run.

Captured by the traffickers who killed her mother, her only hope is Dr. Tattoo, a man she loves but nobody trusts. When she finally gets a chance to run, someone else she cares about is taken. Running might be her only chance at survival, but she won’t allow another family member to be killed in her place.

This must-read sequel to Dead Running will have you laughing, biting your nails, and hoping for more.

Purchase

Dead Running * Dying to Run

Author Cami Checketts

Cami Checketts is married and the proud mother of four future WWF champions. Sometimes between being a human horse, cleaning up magic potions, and reading Bernstein Bears, she gets the chance to write fiction.

Cami graduated from Utah State University with a degree in Exercise Science. Cami teaches strength training classes at her local rec and shares healthy living tips on her fitness blog: http://fitnessformom.blogspot.com.

Cami and her family live in the beautiful Cache Valley of Northern Utah. During the two months of the year it isn't snowing, she enjoys swimming, biking, running, and water-skiing.

Links

Website * Blog * Twitter * Facebook * Fitness Blog

Blog Tour Giveaway!

$25 Amazon Gift Card or Paypal Cash from Author Cami Checketts
3 Sets of iFrogz Earbuds & Armbands


Ends 1/31/13
Open only to those who can legally enter, receive and use an Amazon.com Gift Code or Paypal Cash. Winning Entry will be verified prior to prize being awarded. No purchase necessary. You must be 18 or older to enter or have your parent enter for you. The winner will be chosen by rafflecopter and announced here as well as emailed and will have 48 hours to respond or a new winner will be chosen. This giveaway is in no way associated with Facebook, Twitter, Rafflecopter or any other entity unless otherwise specified. The number of eligible entries received determines the odds of winning. Giveaway was organized by Kathy from I Am A Reader, Not A Writer http://iamareadernotawriter.blogspot.com and sponsored by the author. VOID WHERE PROHIBITED BY LAW.





a Rafflecopter giveaway


Tour Schedule
December 27th
I Am A Reader, Not A Writer - Tour Kick Off
Blkosiner's Book Blog - Tens List
Pandora Poikilos - Peace from Pieces - Interview
Min Reads and Reviews - Review

December 28th
Bookworm Lisa - Review & Excerpt
The Bunny's Review - Excerpt & Tens List
Reviewing Shelf - Review

December 29th
Musings From An Addicted Reader - Review & Tens List
Mom with a Kindle - Excerpt
Janet Kay Jensen - Interview
A Storybook World - Interview

December 30th
The Book Diva's Reads - Review
Lovely Reads - Guest Post or Tens List
Blooming with Books - Review & Interview

December 31st
Books, Books, the Magical Fruit - Interview
StoreyBook Reviews - Review

January 1st
Happy New Years!

January 2nd
Laurie's Thoughts and Reviews - Character Interview & Excerpt
Rachael Anderson - Review & Exceprt

January 3rd
Book Blast - Multiple Blogs

January 4th
Getting Your Read On - Review & Excerpt
Cuzinlogic - Review & Interview
Gamila's Book Review - Review
Clean Romance Reviews - Spotlight

January 5th
Four Sisters and a Book - Review
icefairy's Treasure Chest - Excerpt
Easy Writer - Excerpt

January 6th
My Devotional Thoughts - Review & Guest Post
Why Not? Because I Said So - Guest Post & Review
Rachel Ann Nunes - Interview

January 7th
Debbie's Inkspection - Review
Charity's Writing Journey - Review

January 8th
Literary Time Out - Review of Dying to Run
Promiscuous Diva - Guest Post or Tens List
Sarah Ballance - Tens List

January 9th
Rachelle's Writing Spot - Guest Post
My Book A Day - Review
We All Make Mistakes in Books - Review

January 10th
Oh the Books You'll Read - Review
Bibliophilia, Please - Guest Post or Tens List
LDS & Lovin' It - Guest Post & Review

January 11th
Kaisy Daisy's Corner - Review
KatrinaDoes - Review
Christian Book Notes - Review

January 12th
Up All Night Reviews - Guest Post & Excerpt
Pieces of Whimsy - Review & Excerpt

January 13th
A Diary of a Book Addict - Review & Guest Post
Jen’s Blog of Random Thoughts - Review
January 14th
I Love to Read and Review Books :) - Review & Tens List
Crazy Four Books - Review
Lauren's Crammed Bookshelf - Review

January 15th
Book Worm Brandy - Review
Sweeping the USA - Excerpt

January 16th
The Book Bug - Review of Dying to Run & Excerpt
Book Broads - Review & Guest Post

January 17th
Hardcover Feedback - Review & Tens List
Fly High - Excerpt
Guerilla Wordfare - Guest Post

January 18th
Beck Valley Books - Excerpt
Charity's Writing Journey - Tens List

January 19th
Reviews by Martha's Bookshelf - Review
Bookhounds - Interview or Guest Post
Book Journey - Review

January 20th
Snifferwalk - Tens List
Book Flame - Guest Post

January 21st
Vonnie's Reading Corner - Review
My Life. One Story at a Time. - Guest Post & Review

January 22nd
Magical Manuscripts - Review
The Book Mark Blog - Review
Scribbler's Sojourn - Guest Post

January 23rd
Seaside Book Nook - Excerpt
I'd Rather Be Reading At The Beach - Guest Post
Taking Time for Mommy - Review

January 24th
Mom Loves 2 Read - Review & Excerpt
LovLivLife Reviews - Guest Post
MK McClintock - Tens List

January 25th
Vampandstuff - Excerpt
Tristi Pinkston - Spotlight
Socrates' Book Review Blog - Guest Post & Review
Libby's Library - Review

Christmas Workout

I hope you all had a fabulous and fun Christmas! The boys were adorable. My 6yo kept saying, "This is the best Christmas ever!" You just can't beat that.
I was part of a Cardio Christmas party on Christmas Eve. The workout was pretty simple as we all just had half an hour.

We did 20-30 reps of the following. Between each set we would do 30 walking lunges and then run backwards with the weights held above our heads. So fun!

Frontal raise - Take the bar or weights down to the ground then swing them up in front of you until they're overhead, slowly lower and repeat.
Overhead Press
Burpies - Jump down, pushup, jump up, jack, repeat
Jacks
Bent-over row
Biceps Curl
Overhead triceps press
Squat leaps


Have a wonderful Christmas break. We've got lots of snow so we'll be spending our break playing outside then drinking enough cocoa to rejuvenate our energy and get back outside.

Another hard workout

This was a crazy workout, we did at least thirty reps of each and then moved on. It was kind of nice not to have to go back through the circuit but thirty reps can get really tiring!

Warm-up

Squat (with weights above your head)
Bent-over Reverse Fly
Dead Lift
Pushup (with legs up on a table or high platform - we used the spin bikes handles)
Walking Lunge
Frontal Raise
Squat X Leap - Squat down low then jump wide like an X
Upright Row
Lunge-Jump Change
Biceps
Side Lunge - touch weight on floor, then jump to middle twice with weight above head
Triceps Overhead Extension
Squat Jump - straight up

Enjoy the Season

Things have been crazy at our house and we aren't eating very healthy or working out as regularly as we should be. Tis the season for craziness, lots of love, and yummy cookies. I thought I'd share a few tips to keep us all happy and energized throughout the season.

1- Only eat something if it is truly a Christmas treat. Just because they make Oreos with red and green filling does not mean they're an exclusive Christmas treat, but Aunt Abbie's peppermint dessert? That's worth savoring.

2 - Turn on Christmas music and dance. My boys think Mom spinning to the Nutcracker is hilarious.

3 - Go ice-skating, sledding, snow-shoeing, or cross-country skiing. Try out a new sport, the variety is great for improving physical fitness and the challenge is wonderful for your mind.

4 - Go for a walk outside. When the temperature is below 50 you burn more calories - it's worth it to freeze the tip of your nose but if it's so cold your eyelashes crystallize you'd better take it to the treadmill.

5 - Bake your favorite treats, have a sample, then take them to all the neighbors. The visits will be more fun than the baked goods.

6 - Enjoy your family and forget about everything else. Play with your kids. Read Christmas stories and thrive on their childlike joy. Snuggle up with your sweetheart and burn some calories kissing in front of the tree.

7 - Focus on the Savior and following his example of love and service, the real reason we celebrate this blessed holiday, and the joy will continue throughout the new year.

 

Merry Christmas!

Can't raise my arms

Last week's workout was so killer I almost cried when I got in the shower after and realized I had to wash my hair!

We did a circuit with 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps. It got really old!

Kettle-bell swings
Box Jumps
Lateral Raise
Lunges with one weight raised overhead

Last week's workout

Time goes fast! I started planning my class for Monday and realized I hadn't shared last Monday's class with you. It was pretty simple but still hard for me!

Warm-up
Twenty reps of each, four rounds of the following:
Split lunge (back leg on ball) using a weighted bar for stability or holding bar above head
One-legged dead lifts with bar (can use handweights any time instead of bar)
Pushups (with legs on ball)
Ab crunches with ball (pull knees into chest as pull ball from knees to toes)
Overhead press (bar or ball)
Biceps Curl
Overhead triceps press (lying on ball)
Squats (can add jump to make it harder)

Hope you all have a restful Sunday and are ready to workout hard come Monday!

Metabolism - Make it work for you

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it? Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution – eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. 

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine 

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

All or Nothing

I've worked with a lot of people who are either on or off. They are either on their diet and exercising hard every day or they are off with very frustrating results.
I think too often we get caught up in thinking, I didn't make it to the gym today or I ate a cookie (or two or three) and all my weight loss or healthy living plans are done. This becomes especially hard during the holidays when we're too busy to exercise and there is so much good food around. I find myself thinking, I'll worry about it in January!
But living healthy is not an all or nothing propisition. It's possible to be healthy (and meet those weight loss goals) by just doing the best we can each day and making small changes that will add up to big results.
I always recommend just one small change a month. It can be something as simple as, drinking eight cups of water and cutting out one soda or scheduling three exercise sessions a week on the calendar (but not getting frustrated if we don't make it). As the months come and go and you keep adding a new healthy goal each month (and hopefully the previous months' goals have become a part of your lifestyle) you will see amazing results and not feel like you're completely changing your life or seeing the yo-yo effect of being all or nothing.
The most important thing is to not give up. Wake up each day excited to make healthy choices. Don't beat yourself up if you aren't perfectly healthy. Remember that we're not trying to lose seven pounds in a week or something ridiculous like that. We're making smart, healthy choices that will help us to feel good and look good for a lifetime.

Dead Running and Dying to Run - Only $.99

Just in Time for Christmas 

Dead Running - Dying to Run 

Price Drop & $20 Gift Card Giveaway

Dead Running

Cassidy Christensen is running.
Running from the mercenaries who killed her parents.
Running from a scheming redhead intent on making her life miserable.
Running from painful memories that sabotage her dreams of happiness.

With two very tempting men competing for her attention, she hopes she'll finally have someone to run to, but can she trust either of them? When secrets from her past threaten her family, Cassidy decides to stop running and fight for her future.

Dying to Run

Cassidy Christensen wants to run.

Captured by the traffickers who killed her mother, her only hope is Dr. Tattoo, a man she loves but nobody trusts. When she finally gets a chance to run, someone else she cares about is taken. Running might be her only chance at survival, but she won’t allow another family member to be killed in her place.

This must-read sequel to Dead Running will have you laughing, biting your nails, and hoping for more.

Purchase

Dead Running * Dying to Run

Author Cami Checketts

Cami Checketts is married and the proud mother of four future WWF champions. Sometimes between being a human horse, cleaning up magic potions, and reading Bernstein Bears, she gets the chance to write fiction.

Cami graduated from Utah State University with a degree in Exercise Science. Cami teaches strength training classes at her local rec and shares healthy living tips on her fitness blog: http://fitnessformom.blogspot.com.

Cami and her family live in the beautiful Cache Valley of Northern Utah. During the two months of the year it isn't snowing, she enjoys swimming, biking, running, and water-skiing.

Links

Website * Blog * Twitter * Facebook * Fitness Blog

Upcoming Blog Tour


Price Drop Giveaway!
$20 Amazon Gift Card or Paypal Cash from Author Cami Checketts
Ends 12/23/12
Open to anyone who can legally enter, receive and use an Amazon.com Gift Code or Paypal Cash. Winning Entry will be verified prior to prize being awarded. No purchase necessary. You must be 18 or older to enter or have your parent's permission. The winner will be chosen by rafflecopter and announced here as well as emailed and will have 48 hours to respond or a new winner will be chosen. This giveaway is in no way associated with Facebook, Twitter, Rafflecopter or any other entity unless otherwise specified. The number of eligible entries received determines the odds of winning. VOID WHERE PROHIBITED BY LAW.

a Rafflecopter giveaway

Hard Work

"Genius is 1% inspiration and 99% perspiration." (i)

Genius or any kind of success in life isn't usually based on how smart or talented we are. I'm sure you know many talented or brilliant people who haven't accomplished as much as those who have learned how to work. My sons groan every time I tell them that I'm more proud of how hard they work and how nice they are than how smart they are. Don't get me wrong, I'm thrilled that they do well in school but my oldest has never been in more trouble than when he got a hundred percent on the test and eighty percent on his homework assignment.  

As an adult it's easier to recognize that hard work in and of itself brings satisfaction. When I make the time, I actually enjoy cleaning. I love working hard to produce a new novel. You probably have interests and hobbies that you enjoy, even though they're difficult.

Becoming physically fit is one of those areas that is hard work. Most people exercise because they want a certain result such as weight loss, strength gains, or a more toned appearance. But what if you exercised because you actually liked it? Is that really possible?

It is possible to enjoy exercise, even during a really hard workout. Here's the secret: perception. If you can shift your perception and convince yourself that fitness is enjoyable it can be. I can talk myself into or out of quite a few things. Fitness is one of those areas that I've learned to talk myself into a good attitude. It doesn't work every time, but as I'm running (and wishing I could lay down on the side of the road and call my husband to come get me) I say to myself, "I feel good, I feel great, I feel wonderful." Most of the time my body buys into mind's perception and I feel better.

How do you talk yourself into working out?

(i) Thomas Alva Edison Quotes - http://thinkexist.com/quotation/genius_is-inspiration_and-perspiration/146542.html

Monday's Workout

I was having so much fun with this workout and my cute friend entitled it the, "Crazy Cami" workout, which made it even better! You can just imagine the maniacal gleam I get in my eyes.

Warm-up with medicine ball
Repeat the following exercises 4-5 times as a circuit:
Plate push - 25-35 pound plate pushed across gym floor and back
Wall-balls - 20-30 reps
Burpies - 5 reps, we made it harder and after the pushup jumped feet in and out ten times, then did ten jumping jacks between each rep
Overhead press with dead lift - 10-12 reps
Side lunge - 10-12 reps on each side, we used a medicine ball and lifted it up high then touched it past the toe and twisted as we lunged to the side.

Dying to Run - Only $1.29

 

I’m so excited to announce that the short sequel to Dead Running, Dying to Run, is available. Click here to purchase the ebook for $1.29. Click here to buy a print copy for $5.99.

Cassidy Christensen wants to run.

Captured by the traffickers who killed her mother, Cassidy’s only hope is Dr. Tattoo, a man she loves but nobody trusts. When she finally gets a chance to run, someone else she cares about is taken. Running might be her only chance at survival, but Cassidy won’t allow another family member to be killed in her place. 

This must-read sequel to Dead Running will have you laughing, biting your nails, and hoping for more.

 

“Cami does a great job of grabbing the reader right from the get-go with a siege on the main character's home. Throw in an abduction, cross country run, hostage situation, and some explosives and you'll get a good idea of how this piece starts with action and doesn't stop until the very end.”

E.M. Tippetts, author, Castles on the Sand

”Dying to Run is a fast read with plenty of action and humor sprinkled throughout. And what a perfect title! Whether you like to run or not, you'll enjoy this one!”

Lo Johnston, reviewer

Excerpt:

 

The door opened and closed. My stomach plummeted, but I still tried to act tough, “Try and touch me again, loser, I’ll bite off something you might want to keep.” 

He didn’t say anything. I whirled around, ready for the battle.

Jesse stood there, eyes focused on my face instead of my brassiere; that was a first for me today. The tattoos on his forearms distorted as his muscles clenched. He was ready to hurt someone. “Who . . . touched . . . you?” he whispered.

“Oh, Jesse!” I launched myself at him. He opened his arms and I didn’t hesitate to wrap myself around him. He smelled like himself, musk and sunshine. I inhaled deeply, loving the pressure of his muscular form, this incredible sense that I was safe and right where I should be. 

“Who?” he asked again.

“Later,” I murmured, aligning my lips with his.

He sighed, softly brushing his lips over mine. I tingled from his touch, but needed more. Jesse moaned against my mouth, pulling me closer as the kiss intensified. I clung to him, not willing to ever be separated. Several minutes of happiness I didn’t know I’d ever experience again passed before he released my lips and stroked a hand down the side of my face. I flinched. Jesse pulled back to examine the red marks on my cheek, his sculpted face taut with anger. “No more stalling. Who hurt you and where is your shirt?”

“It was a good stall, right?”

 

Able to Walk

I could walk easily the next morning after this workout, so I guess I'll have to make next week's a bit harder!

We combined bands and weights to get better resistance through the whole range of motion.
10-12 reps of the following:
Bent-over row
Upright row
Overhead press
Biceps curl
Triceps dip

30-40 reps of the following:
Box Jump
Step-up
Lunges

Repeat through the entire routine 3-4 times.

Hoep you have a great weekend,
Cami

Toilet Legs

Last week's workout gave us toilet legs. You know, when your backside hurts so bad you can't sit down on the toilet without crying. One lady swore she was installing bars in her bathroom! Let me know if you feel the love when you try the workout.

Using balls and bars

Warm-up

Holding medicine ball - lower to right toe, swing up to left side, high above head and twist, repeat 20-30 times then switch sides
Ab twist - sitting, lean back and touch ball side to side on the ground, twisting

Lunges around the entire gym with weighted bar on shoulders - Our gym is huge, two basketball courts, we were shaking halfway through.
Run around the gym with weighted bar over head
Run backward around gym
Jumping Jacks

30-50 reps of the following:
Cleans
Dead Lifts
Squats (with jumps)
Sweeps
Biceps Curl
Triceps Kickback

Cool down with plank, side plank, and yoga.

Fun, eh?

Workout

It's only Friday and I'm posting Monday's workout. Wow, I am with it.
This workout about killed me. My glutes were sore until Thursday. Loving that!

We did the workout four times through, each time we did a different exercise (12-20 reps) for each muscle group and a different plyometric to finish off. I'll list each muscle group and the exercises we did then you can format it how you like.

Legs - Forward lunge, back lunge, side lunge, and jump and lunge
Shoulders - Overhead press, lateral raise, frontal raise, upright row
Chest - Pushups with feet on bench, chest press, flies, regular pushups
Back - Bent-over row, reverse fly (used bands once on each and weights once on each)
Biceps - Front curl, side curl, hammer curl, twisting curl
Triceps - Overhead press, kickback, dips, overhead press lying down
Abs - Plank (different kinds each time)
Plyometrics - Jacks, squat leap, box jump, plie jump

Hope you all have a great weekend,
Cami

Intense Workout

I missed last Monday because I wasn't feeling well and I'm barely posting the workout from this Monday. Sorry to be such a flake! I've been stressed trying to get Dying to Run (sequel to Dead Running) ready to go by the end of October. I think it's all going to work. What a relief!
This workout was killer (or so the ladies said I ran around to stations and hardly did the workout!)

Warm-up then do 3-4 rotations through the stations, 90-120 seconds at each station.

Plate push - use a 25-45 pound plate, push it across a slick floor and back
Wall balls - throw a medicine ball at a wall, catch it and squat, repeat
Dead Lift - bent-over row - straighten and do overhead press
Pushup with knees on a ball, alternate with pulling knees into chest (abs)
Lunge with back leg on ball - alternate every 10 lunges

Have a great weekend,
Cami

Running Chics

The ladies who own Running Chics are absolutely amazing. They were a part of our huge fitness giveaway for the release of Dead Running and have already committed to donate another gift certificate for the book blast for the sequel to Dead Running.

Here's a little info about their company:
Whether you're running a race or just running around town, you should feel comfortable. And there's no reason you shouldn't look good, too! We're Running Chics… just like you. And we know that fashion and performance can go hand-in-hand.
Every piece of Running Chics practical, fashionable apparel is designed just for you, the casual jogger… the marathon enthusiast… or just someone running from here to there on a daily basis. Soft breathable fabrics for ultimate comfort. Fashionable colors and designs to match your sense of style. All adorned with those cute little Chics scampering right along with you.
No matter how far or fast you go, whatever gets you running, count on Running Chics to be with you stride for stride. Because life is a race, and you deserve to be comfortable!

Check out their apparel here.
Facebook
Twitter

I'm saving up for some more of their running pants andthis adorable shirt.
What's on your dream list?

Killer Workout

I realized today that my class participants are in better shape than me. I'm gasping for air, praying for the hour to be over and they're just smiling at me and doing everything I ask without complaint. Love those ladies!
Here is the workout we did this morning. I'm already sore, I'm going to be crying tomorrow!

Warm-up
Repeat through three times:

Wall balls (30 reps)
Walking lunges with medicine ball above your head - we did it across the gym, probably about 30 reps
Crabwalk backward the length of the gym (we tried to shake this up by going forward and flipping over to hands and feet)
Run backwards the length of the gym

20 reps and three sets of the following:
Reverse fly (with band)
Plie and jump, touching toes in center
Lateral raise (with band)
Lunge and jump change to other side
Biceps Curl
Squat and leap towards ceiling
Overhead triceps extension

Erector spinae, ab curls, and oblique raise on exercise ball

Cool-Down

Hope you all have a wonderful week!

Combintation Workout

I am loving teaching my Monday morning strength training class at Smithfield Rec. The ladies are amazing and tough, I can throw anything at them and they just keep on smiling back at me. My cute friend, Jennalyn, said she was going home every week and writing down what we'd done so she could remember, isn't that sweet? I decided I'd take a minute each week and post the workout in case anyone else wanted them and to save Jen from having to remember everything!

Warm-up - 2-3 minutes

Repeat through the following exercises 4 times, 10-15 reps of each, use hand weights.

Dead lift with an upright row
Squat with an overhead press
Burpie with a pushup
Lunge with bicep curl
Plie with overhead triceps press
Runners lunge with ab pull (This one's kind of weird, use light weights. Lift hands above the head and step into a wide lunge, pull arms down into midsection as you pull knee up in the runner's lunge, do all reps on one side then repeat on other)


Hope you all have a great day!

Cutting Caffeine - A Busy Mother's Guide

The only form my caffeine comes in is chocolate and the occasional Diet Dr. Pepper with strawberry and vanilla from Sonic (Have you tried that one, it is to die for!) so I was thrilled when Paige Taylor sent me an article for my blog about healthy caffeine intake as it is not a subject I am an expert on. Read on for better health!

Cutting Caffeine:  A Busy Mother’s Guide

 

We hear it all the time:  “I need my morning cup of coffee.”  As mothers, it makes sense that we sometimes rely on coffee to wake up and get everyone moving, including ourselves.  But even though coffee can be a great pick-me-up, it’s important not to get addicted.  If you’re like me and have already started to feel your body tolerating caffeine more and more, now is a good time to kick that caffeine addiction before that bitter cold comes and makes you grab another cup.

 

Think about your total caffeine intake—not just coffee.  Do you drink soda often?  Do you consistently take a painkiller with caffeine?  Can you still feel the effects of a cup of coffee, or can you drink a cup and go to bed with no problems? 

 

If you feel like caffeine is becoming too much of a crutch, it might be time to consider ways to cut back on your intake, while still being able to enjoy your morning cup of coffee.  If you’ve ever researched the effects and health benefits of caffeine, you know there’s a huge range of information, and the topic is still up for debate.  But I’m a big believer that moderation is key to balanced health and happiness.

 

A professor of psychiatry and neuroscience at John Hopkins explained how caffeine is the world’s most commonly used stimulant, and when people don’t get their usual dose, they can suffer a range of withdraw symptoms including headache, fatigue, and they may have difficulty concentrating.  He went on to describe that it may feel like they have “the flu with nausea and muscle pain.”  Yikes.

 

But there are several ways to help you overcome a dependence on caffeine, without experiencing as many of the withdrawal symptoms:

 

·         Try sticking to caffeinated beverages you love and substitute the others with decaffeinated options.  Staying hydrated is a key to keeping the body healthy.

·         Chose beverages with lower caffeine content such as teas.  Black tea has the highest caffeine content, following with green, white, and herbal teas.  Beware, though!  Some herbal teas do have caffeine in them, depending on what herbs go into them.  Research the caffeine content beforehand.

·         Still want that coffee taste?  Try a shot of espresso or an Americano (espresso and hot water).  These options actually have less caffeine than a regular cup of coffee.

·         It’s all in the timing:  John Hopkins Medical Center found that symptoms generally appear within 12 to 24 hours of stopping routine caffeine use, and they peak within 20 to 48 hours.  Effects can persist for two days to an entire week.

·         Substituting light exercise and fitness with that extra caffeine jolt has also been a common way to conquer withdrawal symptoms.  Exercise unleashes endorphins, which helps curb headaches.

 

Remember that like all kinds of habits and addictions, change comes with time.  Don’t go all out and cut out caffeine completely if you’re used to a drinking coffee throughout the day.  It’s probably not going to work and you’ll feel the effects.  Listen to your body, and if you cut caffeine out slowly, you’ll feel the difference. Your body and mind will thank you.

 

Paige Taylor writes for Treatment Centers to help raise awareness of the dangers of addiction.

 

 

 

38 miles

I finished my 38 miles this morning with a beautiful 14-mile run. Actually, the end was beautiful, I felt strong and fast and the temperature was perfect. The beginning was a little scary, I left when it was still dark and very cold and couldn't find my glow sticks (doesn't everyone use their kid's glow sticks for early-morning runs?) so I had to dive into the weeds whenever a car came and I kept tripping on the nothingness I couldn't see! I'm just happy to have met my goal. Hope you all have a healthy, happy day.

38th bday

I decided I wanted to run 38 miles on my 38th bday. This brilliant idea stayed in my head until I ran the Top of Utah Half Marathon and had a fabulous race but also remembered how much it hurts to run 13 miles let alone 38! I also started to wonder if I really wanted to devote that many hours of my birthday to running instead of enjoying my family.
I decided to run 38 miles within my birthday week - 8 yesterday, 12 tomorrow, 4 Monday, and 14 on Tuesday. I hope you're not all disappointed in me but give me a break, I'm getting old! 
So what do you think - smart plan or I wimped out?

Coming out of retirement

I've got a job! One hour a week. Smtihfield Recreation asked me to teach a strength training class at 6am on Mondays. I'm so excited about it. People ask me quite often if I can train them and I always say no but invite them to come lift with me anytime. Sometimes that works out but more often my schedule is a mess so I don't end up helping nearly as much as I'd like. Now I can just tell them to come to my class.
I can't wait to hear all the complaints about how sore my participants are. You can just picture me rubbing my hands together in anticipation as I plan out the first class! Seriously I will be nice. I'll make it so they can walk the next day - if they remember to take Ibuprofen and a warm bath.

Race Pictures

A couple of pictures of me got posted online from recent races. When I saw this first one from the finish line of the Smithfield Half-Marathon I was feeling okay about myself:

Then I saw this one from the Stomp the Mud Run:

Not feeling so good anymore! But my boys are cute (on each end) right? That's all that matters anymore if the boys are cute and having fun!

Vitamins and Getting Old

My honey hit 40 this year and we are both feeling it! I have to stay all over my supplementation or I am exhausted and think I need morning and afternoon naps. My husband went to some kind of consultation (I hesitate to use the word quack but it was definitely alternative medicine) and she told him he was so low on vitamins and nutrients she didn't know how he forced himself to ride 100-200 mile bike rides.

Do you believe in vitamin and mineral supplementation? Do you think a certain brand is the ticket or does one work as well as any for you? I have an interesting theory on this. I think the human body is amazing and we all respond to things differently and have different needs so what works for me may not be as effective for you. The vitamins that help me get through each day did nothing for my husband. What are your thoughts?

Living Vicariously Through the Olympics

We've hit a lazy summer patch at our house - having a hard time getting motivated after vacation and would rather sit and watch the Olympics than get out and do something ourselves. It hit me that the Olympics (and other sporting events) are a selfless activity for us spectators as we cheer on and support others but aren't doing anything to improve ourselves. It's a great time to cheer on our athletes (those we know and love and those we wish we knew) but we're also living vicariously through someone else. So I decided this morning that I'd use the Olympics to motivate me and instead of just being a spectator I'd get out there and do an activity I wouldn't normally do. When I got home from my run I swam laps - Dana Vollmer I am not but at least I tried!

What about you? Does the Olympics motivate you to become a better athlete or just give you an excuse to sit on the couch?

Vacation

We made it home from California. The beach was fabulous! My big boys taught me how to boogie board. Well, they tried to teach them, then my husband started just throwing me onto the waves - saved everyone a lot of time, very fun for me, and a great workout for him!
I hope you're all having a wonderful summer! Are you doing any big trips or just happy to relax at home for a minute?

Daydreaming through the half-marathon

I survived Not Yo Mama's half-marathon last weekend. So glad to be done, but it really was a great experience. I did 1:53 which I was pretty proud of as the beastly race is straight up Smithfield Canyon. I kept telling myself that I was the beast (term borrowed from 13yo) not the canyon but the pep talk wasn't 100% effective. I had to shoot a GU halfway through, further evidence that I am getting old and don't have the energy I used to!
I was able to lose myself in a daydream about my latest novel for a few miles so that helped immensely. When I was exhausted at mile 12 and Cassidy (heroine from Dead Running) wasn't showing me any other scenes from her sequel, I actually thought, "Come on Cassidy, give me something!" She said back, "Leave me alone, I'm kissing Jesse." I laughed out loud as I ran, then realized I'm a bit of an oddball to be conversing with fictional characters as I run!

What do you do to keep your mind off the pain when you're pushing yourself?

Smithfield half-marathon is tomorrow and I am so nervous! Why am I nervous. It's just one foot in front of the other, right? I think part of my worry is I did this course last year and it was awful. Worst race of my life. Why did I sign up for it again? Because I'm an idiot. Honestly, it's a beautiful course up Smithfield Canyon, the hills are just killer.
Speaking of being an idiot I'm toying with the idea of run/walking 38 miles on my 38th bday (two months away). Is that just nuts or would it be kind of cool to do?
Tomorrow is going to be a crazy day as I have my race, a wedding in Salt Lake for a dear friend's daughter, and a book signing. If you live in Cache Valley, come see me at the signing. It's always such a relief to see somebody who likes me! Here are the details:
I  will be signing books at The Book Table in Logan, Saturday, July 14th from ten a.m. to noon with Daniel Coleman, author of Gifts and Consequences, Bretton Hadfield, author of Max the Mouse Goes to the Moon, William Jensen, author of Adder in the Path, and Michelle L. King author of Mr. Percy’s Mysterious Glasses and Barrett’s Unusual Ice Cream Party.

Hope you all have a wonderful weekend!

Win Dead Running

Wanted to share some exciting news. What to Expect While You're Expecting has donated two full sets of their books for me to giveaway on my book blog. There are very few entries so even if you don't need the books yourself, you could give them away as baby presents. Click here to enter.

I am also giving away an autographed copy of Dead Running here. There are 178 blogs giving away books or other prizes so it's great fun to sign up for others on the list.

If you would like a Kindle version of Dead Running, I dropped the price to $.99 through the end of the week.

Dead Running is also finally available on Nook and a bunch of other versions here.

Hope you all have a wonderful Wednesday!

Running in the Mud

Have any of you tried the mud obstacle courses? I just signed myself and my oldest boys up for Stomp the Mud out of Child Abuse (100% of the proceeds go to CFSC. If you live in Cache Valley you need to sign up).
So excited to try it out but nervous that my boys will beat me! How dirty am I going to get? Should I be a dork and wear goggles?

I Am a Runner

I signed my 13yo up for football yesterday. He told me, "I play football but I am a lacrosse player." I guess his lacrosse coaches explained that he should give any sport he plays his all but he was always in his heart a lacrosse player.
This morning I finally decided that I am a runner. I ran 14 miles up Smithfield Canyon with a broken toe after not running for 2 1/2 weeks. I also need to mention that it was hot, windy, I drank from a stream that will probably give me giardia, and at mile two I had to remove my toe wrappings because they were rubbing and my sock was full of blood.
Blood, sweat, and dirty creek water. Yeah, man. I am a runner!
It's funny that I've done two marathons and numerous other races but when people ask me if I am a runner I always say, "No, I'm a weight-lifter who runs."
Today, I am a runner.

Can eating late at night make you gain weight?

I read an article from Health Magazine at the gym this morning about the issue of if you can stay up late and still lose weight. Basically the theory was that if you don't eat after 8 p.m. pm your body will use up its glycogen stores and start burning fat while you sleep. I've always heard that it doesn't matter when you eat it's the total number of calories in and out that matter. But this theory of a night-time fast to allow your body to use up the stored glycogen and then start burning fat does make sense. I also found an article from getfitwithkevin that explained our bodies start to slow down after five pm to prepare us for a good night's rest so if we're eating after 7 or 8 p.m. that food won't be used as energy but stored as fat to use later. This theory also makes sense to me; that food we eat late at night is being processed and then stored instead of utilized. If you add that theory to the earlier one of using a nighttime fast to store fat, it presents a pretty strong argument to not eat late at night.
What do you think?

Motivation to Run

Tried to run again today, made it four blocks instead of two before I admitted to myself the excruciating pain from my broken toe wasn't worth it. I walked to the gym and hopped on the elliptical (thanks to the suggestion from Mark) and read Runner's World. I read a fun article, "Why Run?" by Marc Parent. It made me laugh. Here's just one line. "If you run for a month and finally make it a mile, that's one thing, but if you run for a month, make it a mile and then tell everyone what kind of shoes they should wear, well pardner, that's living." Too funny. Don't we all love to share advice? I'm especially bad at the gym when someone asks me advice about lifting and I proceed to spout so much information they get that glazed look in their eyes. Then I try to remedy the problem by starting over and saying, "Okay, if you're only going to remember one thing: lift heavier weights and go slow on the eccenric contractions. Oh, wait that's two things to remember. Wait a minute. You don't know what eccentric means!" So then they get a little vocab lesson also.

This article was great because it told some of his motivation for running: Running makes you beautiful (don't I wish); you get to wear cool gear; you lose weight (if you don't compensate for the running with ice cream inhalation, ahem); health, vitality, and well-being; and you get to inspire others.

I always wonder if seeing someone else exercising truly inspires others to be healthier. One of my running routes takes me past McDonald's. I imagine the people eating their Sausage McMuffin's and watching me run past are thinking one of two things: That looks fun, I should get out and run or, and probably more likely, that poor girl, look how miserable she looks, thank heavens I'm sitting in here eating my McMuffin.

Truly I am inspired when I see people running or doing any kind of activity. What about you?

To read the full article of "Why Run?" click here.

Broken Toe Drama

I broke my toe. It's just a little pinky toe but I haven't been able to run for almost a week now and I must admit I'm getting a bit frustrated! The doctor told me to stay off of it for 3-6 weeks. I told him he had 3-6 days. That went over well.
How do you keep yourself from going crazy when you have an injury that slows you down?

The Lebert Equalizer

Because I'm a wuss and can't do a full pull-up, I am always looking for better ways to do pullups. Look at this picture of the Lebert Equalizer pullup. Love it. And the Equalizer makes so many exercises more effective: pushups, tricep dips, jumps, planks, side twists, and one-legged squats (another move I'm always trying to perfect without killing myself), and many more.

Lebert is such a cool company. They also have a great band system called The Buddy System, plus their Stretch Straps which they gave away during our fitness contest.
Check out all their products and learn more about their company here.

I just signed up for Smithfield Half Marathon. It is insane hard, up Smithfield Canyon. So nervous and excited! What races are you doing this summer?

6 Ways Busy moms Can Stay in Shape on the Go

I love this article from Melissa Bixby on how to take care of you so you can take care of everyone else who needs you.

Your job as a mother is not an easy one. Whether you work out of the home or are a stay at home super mom, managing a household, caring for children and keeping life running smoothly leaves little time for yourself. Many mothers become complacent when it comes to personal things, such as that extra baby weight they have yet to shed, or their personal diet. Who has time to take that Yoga class when you have three soccer games to attend? Why bother cooking healthy meals throughout the day when that fast food dollar menu is so convenient and cheap? It seems like a nearly impossible thing to fathom, but staying in shape, even when you are leading the busy, hectic life of a mom, is a lot easier than you think. Try these tips for the next week and see how you feel.

Make Exercise Fun
Take the kids to the park and play tag. Walk the dog together. If your children are still stroller bound, push them around the block a few times. Just a 20 minute walk a day can greatly reduce your stress levels, boost your energy levels and lower your blood pressure.
Jumping jacks are a great cardio booster. Make it into a game, see who can jump the longest and reward the winner with stickers or a treat-a glass of wine for mom perhaps? Incorporating exercise into play time also has the added benefit of keeping your children active and tiring them out for that sacred time of the day; nap time!

Grab some ankle weights and work on those legs while you vacuum. Turn everyday chores into a fun exercise opportunity. Work in some squats while you are picking up toys. Concentrate on keeping your tummy tight while you fold laundry.

Eat Smart
Save money and calories by preparing healthy snacks to refrigerate and grab on the go. Apples and peanut butter, celery and peanut butter, anything with peanut butter is delicious and easy to eat when you are on the run. If you need something sweet, squirt dime-sized drops of yogurt on a cookie tray and freeze overnight. Frozen yogurt drops make a delicious breakfast treat that you can stick in a Ziploc and enjoy anywhere.

Stay hydrated

Keeping a steady flow of water through your system is the most important factor when it comes to staying in shape. It is so easy to just grab a soda or processed drink because they come in easily accessible and reseal able containers. Bottled water is a better choice but can be expensive over time, so opt for a reusable water bottle.

Relax and Rewind
Take time to slow down and take stock of your surroundings, even if it is only for five minutes a day. So many moms get burnt out and live in a constant state of exhaustion because they just don’t know how to find the time to relax and breath. You have to make the time. Meditate for five minutes, close your eyes and allow yourself to be free from your day, if only for a few minutes. When your body is stressed, it releases the hormone Cortisol. When Cortisol is released too frequently; weight gain can occur, further slowing you down and leading to other health problems. Keeping your stress in check is key to staying in shape.

Try adding one tip a day for the next week and work from there. Guaranteed you will have more energy, feel better and will be well on your way to getting and staying in shape.

Melissa Bixby writes about parenting, saving money & frequenting www.dentalinsurance.net.

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