All health and wellness goals take time. For many, this is a hard concept to grasp because people want to see immediate results. That’s just not how things work, nor should they. It takes a lot of time, effort, planning and consistency to change your body.
Time – changing your lifestyle shouldn’t be a short term thing. If you want real lasting results changing your lifestyle for the rest of your life is what you will need to do. This means that after 30 days of cleaning up your diet you continue for another 30 days and another and another and so on.
Effort – Continue reading
A year ago I was in my final two weeks of prep for my first ever figure show. Today, I am one week away from my first Spartan Super race. A lot can sure change in a year. I never imagined being drawn to endurance races because I was also so strength and aesthetic focused (hence why I did a show). Change is inevitable. How we embrace change and what we do with it makes us who we are as a person, athlete, wife/husband, parent, friend, etc. I trained like a body builder for years because it was what I knew, it was what I was exposed too. I thought it was my passion. Then change happened.
After running my first ever Spartan Sprint race last year, I was hooked. But, it was different than anything else I knew. Different style of training, different way to fuel your body, performance based versus aesthetic based, and completely different community. I embraced the change, though. I started teaching myself endurance training, researching how to fuel the body for higher intensity training and I went for it. I set a goal to run all three lengths of Spartan races in 2017 (3-5 miles, 8-10 miles and 12-15 miles) and this coming weekend I will be knocking one of those off my lists. The biggest and most proud of change I embraced Continue reading
Happy fitness Friday! I invited a friend over last night for a garage/yard workout and this is what we did. If you don’t have the equipment to do this workout at home, you should be able to get it done in the gym. I love this time of year because I spend a lot less time in an actual gym but still get killer workouts in. As a matter of fact, next week my gym membership expires and I’m not renewing it. Since I’ve been focusing on a lot more functional types of movements, the gym is becoming a lot less needed for my training. Workouts can be done just about anywhere you are and tweaked for the amount of time you have. This workout took us right about 35 minutes and we were both drenched with sweat. You don’t need to be putting hours into the gym to get results! If you are looking for more workouts like this, checkout my Fitness tab! Continue reading
It hasn’t quite hit me yet that in just a week and a half I will be on my way to Austin, TX for my first Spartan Race of the season! I have been putting in the work, staying on top of my nutrition and am ready to see what I can bring to the table on race day. I’m going into this race with the only expectation to have as much fun as I can and take in the new experience.
Just 15 short weeks ago I set my mind to training for my first Spartan Super Race. I decided to fully dedicate to training and fueling for an intense obstacle course race. I said goodbye to my comfort zone of body building style training and welcomed the uncomfortable feeling of obstacle course race training. In these last few months I have Continue reading
Oofta, I feel like I ran a marathon yesterday. The title of this post might make it seem like I did run a marathon yesterday, but I actually survived my first marathon of being part of the planning team. I just hopped one board of the planning team the last month and a half of the race to help UW-Eau Claire students execute The Blugold Mile. I talked about what The Blugold Mile is in this last weeks post. It was a weekend to remember with many inspiring moments to keep pushing forward with my own fitness goals.
All the planning, preparation and setup were done and all I had left to do was enjoy the race and cheer on the runners. There were 3,000 plus runners coming through the UW-Eau Claire campus and they were greeted with the enthusiasm of the students and organizations that made up The Blugold Mile. As much work as I, The Blugold Mile team and Eau Claire Marathon team endured to make this race happen, the runners deserve the credit. Without them, without their determination and motivation there wouldn’t be a race at all. There is an immense amount of training and hours that goes into getting ready for a half and full marathon. It was a true inspiration to see people of all walks of life running and bound and determined to make it to the finish line.
One of my best friends was one of those inspirations determined to cross that finish line. She had a lot of ups and downs throughout her training and even Continue reading
Running is one of those things I used to despise, dread, loath. Then I found trail running and it all changed. Trail running is peaceful to me and a stress reliever. It is quite, just me and the wooded path (and Mojo). I have time to think and focus on the task at hand. My weekly trail runs have become something I look forward too. I took my workout to the trails the other day and this is what I did. The loop I did was about 3 miles. To scale this workout, walk instead of run. Time to get after it!
Speaking of running, it is the Eau Claire Marathon this week and I am helping coordinating part of the course (The Blugold Mile). I’m excited to get out and cheer on these amazing athletes. 26.2 miles is quite an accomplishment and the runners deserve all the cheers they can get! If you are in the area, come on down to UWEC and cheer on our local students and community members! Good luck to all the runners this weekend! Continue reading
It’s hump day but my week is far from over. It is one of those weeks where literally everything is happening at once. The one thing I am most excited about is the Eau Claire Marathon is this Sunday! It is a Boston qualifying race and comes right through the University of Wisconsin Eau Claire (I work at the university!). We call it the “Blugold Mile” because our mascot is a Blugold. Don’t ask what that is because no one really knows. Just a few weeks ago I became heavily involved with the planning of Blugold Mile and it is so fun! The Blugold Mile will be completely lined with student organizations and community members cheering on the runners. Students bring grills and grill out, make signs, there will even be a bouncy house. If you are in the area, you should definitely come and check it out! Click here for more info.
Since getting involved with the marathon and Blugold Mile I have gotten asked many times if I am running it. My initial thought is absolutely not! The other weekend I did my long trail run and ended up going almost nine miles. When I was done, I was like I could do a half marathon… This is funny to me because Continue reading
Happy May Day! It is a new week AND new month! This is the perfect opportunity for a fresh start at any goals that might have been placed on the back burner recently. Maybe you crushed your goal and you are ready to get started with a new one. There is never a better time then right now to start working towards a better you!
Today starts one of the busiest months I’ve had in a really long time. Every weekend is booked, I have my first Spartan race, I turn a year older and about a million and one things to do in between. But, it is all the good kind of busy so bring it on! Last week I talked about how I plan and prep for busy weeks. If you missed it, check it out here!
I heard it was national BLT month. I have no idea if that is true, but it did give me the inspiration for this recipe! It is the perfect blend of spicy and can be thrown together in under 20 minutes! This would be the perfect addition to your weekly meal prep for lunches or quick thrown together light but packed full of flavor dinner! Continue reading
Happy Saturday! Saturday mornings are becoming my favorite part of the entire week. I am always the first one up (I can’t sleep past 6am even if I tried) and I am able to enjoy my coffee, watch to news (how old am I??) and prep for my long trail run. By prep, what I mean is that I take my pre-workout AMPED NOx shot and make protein oats for breakfast. I always take AMPED NOx pre long trail runs because it is a pre-workout shot that supports nitric oxide production, which increases blood flow and oxygen delivery to cells so your muscles can function efficiently and prevent fatigue. And let’s be serious, running through the woods for 8+ plus miles gets me real fatigued! It is funny to me to think how such simple routines can make me feel so fulfilled. My quiet Saturday mornings allows for me to reflect on the week, what was accomplished and also lets me look forward to the weekend. Do you have any weekend routines that you look forward to each week? I want to hear them! If your weekend routine includes getting in a good sweat session, here is one you can do right at home! Continue reading
Fiber has been a hot topic for awhile now and it is pretty well known that most Americans do not get in the daily recommended amount of fiber. But, is it possible to eat too much fiber?
Let’s first get the basics down. What is fiber? Dietary fiber is a non-digestible complex form of a carbohydrate. There are two general groups of fiber, insoluble and soluble.
- Insoluble fiber: indigestible form of fiber found specifically in the stalks, skins and seeds of whole grains, nuts, fruits and vegetables. It is absorbed into the bloodstream and adds “bulk” to your poo which is good because it helps keep things moving along regularly.
- Soluble fiber: Forms a gel-like substance inside our digestive systems by absorbing water. It helps soften your poo for easy exit and also binds to cholesterol and sugars which slows them down from being absorbed into the bloodstream.
The Institute of Medicine recommends people should consumer anywhere from 19 – 38 grams of fiber per day and on average, people are only consuming about 15 grams of fiber per day. As you can see above, fiber (both forms) is very beneficial for regular bodily functions and it is very important to be getting enough fiber in your diet. However, is it possible to eat too much fiber? Continue reading