k-k-k-killer pyramid treadmill workout

I am still sweaty from my HITT run this morning and I've showered... ya, you figure that one out- it was tough! But as always, extremely worth it. Here's what it looked like:

-2.5 minute walk to warm up
- 1 minute @ 5.5
- 1 minute @7.0
- 1 minute @ 5.5
- 1 minute @7.5
- 1 minute @ 5.5
- 1 minute @ 8.0
- 1 minute @ 5.5
- 1 minute @ 8.5
- 1 minute @ 5.5
- 1 minute @ 9.0
- 1 minute @ 5.5
- 1 minute @ 9.5
- 1 minute @ 5.5
- 1 minute @ 10.0

Then went back to the speeds from 10.0 to 9.5 etc with the 5.5 rest in between. At the end I had 1 minute left that was supposed to be at 5.5 but I decided to push myself a little further and end on the 10.0 for just one more minute. What a doozy. I then ended with my cool down walk for 2.5 minutes.

Anyways, this workout was quick (only lasted 30 minutes), difficult, and so effective. High Intensity workouts (HITT) are truly the best kind of exercise to get your heart and lungs workin extra hard, boost your metabolism, and burn fat.  I highly suggest you give this workout a try sometime- but go at your own pace. i.e. your recovery speed might just be 3.0 and your sprint speed might only get up to 5.0 but it doesn't matter. Start where you are and gradually you will see your speeds improve as your fitness levels begin to soar to new heights over time. On the way back down from 10.0 on that workout the 8.5's and 9.0's felt so much easier than before. You really can push yourself further than you think. It's all in the mind.

Anyways, enough preachin. Here are some pics from our lovely Thanksgiving! It was my first time hosting/ cooking the big meal!

my two favorite boys

Father and Son together for Holidays

making my Mm-mm good taters

Joyful Mother-in-Law, who was a big help

turkey carvin time!

All together- Our friends Cory and Chrysta, Seth and I,  Mom and Dad Trader

It was such a fun time and weekend! Now it's time to pack and get ready to leave! First to Georgia to see my beautiful Kayla and her new baby sister! (I'm soooo excited!) then it's off to North Carolina!!! Whooop, whoooop!! Big changes are ahead, ya'll ;)

I've come a long way

Being a bit vulnerable today and sharing with you a couple excerpts from an old sheet I found from 3 years ago... (and yes I know I said I wouldn't be updating...)

sorry didn't feel like fixing this one

No more than 500-1000 calories a day, little to no fruit, limited jogging due to no energy, food is disgusting... more that isn't there... "Must get down to 120 in a week", "food will only make you unhappy and fat,"" limit to one meal a day"...

I obviously used to have some serious mis-understandings (to say the least) about body image, food, exercise, and health in general.  I'm proud to say that those things I wrote now make me sick to my stomach to read. Becoming a personal trainer has saved my health.

I know I'm not the only girl in the world who has ever thought of herself in the same way. It's my personal mission to find those girls and women and teach them everything I can about living a healthy and fit lifestyle and to be happy with themselves and their bodies.

I'm sure this time 3 years ago I was trying to figure out how I can get out of eating next to nothing at Thanksgiving and worrying myself sick about gaining holiday weight.

The burden has been lifted! If you are or know anyone who is going through a situation similar to mine three years ago.. please talk to them. Email me or anyone you trust who can walk you through it.

Start living to LIVE! Healthy, strong, and confident. I promise it is possible.

I'm taking a break from the blog...

Check back in a week or so

Cardio, much?

Hey there and happy tuesday :)

I hope everyone enjoyed their long weekend. Seth had off Friday through Monday so we had fun watching movies, hanging with friends, seeing Jerry Seinfeld live, going to church, and workin out a little too.

Yesterday Seth and I headed to the gym to complete a strength training circuit and bo oh boy...we're feelin it today!

But that didn't stop me from running 5 miles this morning with Shane, going to yoga class, then running 2 more miles with my friend... no, if anything it's nice to warm up my sore hamstrings and make 'em work a little before stretching and foam rolling my eye-balls out :)

As far as meals go, I had a refreshing strawberry-banana protein shake post for breakfast (which by the way kept me full till noon) and a egg-white/spinach/cheese sandwich for lunch:

I promise there's alot of spinach under there ;)

But of course that's not all I had. I snacked on some honey wheat pretzel sticks, mini bell peppers with hummus, and a few pistachios. Now I'm feeling full and satisfied.

I've got dinner in the crock pot ( buffalo chicken..Mmmm) and have gotta head out the door to pick up our family Christmas cards! Yay!

Proud

Today I want to honor all serviceman and women of the United States for their service to this great country.


Specifically...


- My big brother, who was deployed in Afghanistan earlier this year for about 5 months.

- My little sister who is still working hard on finishing her AIT and will soon be leaving for England for 2 years.

- My wonderful husband who gave an entire year to his country and was deployed to Afghanistan from May 2010 to late April 2011. 

- The 4 soldiers who were KIA with Seth's unit last year. The ultimate sacrifice. God be with their families today and always.

- All other men and women of the US Armed Forces who have served, are serving, and will serve this country we freely live in.

I am very proud to be an Army wife today. Though this may be just a short chapter in our lives, I will never forget what I have lived and learned in these last 3 years. Through the greatest hardships and most stressful times, God has brought us through it. He spared Seth from being taken away from us last year. He brought him home safe. God is good. End of story.


God bless the troops and the U.S.A!

I know I've changed. I know I'll never be the old me. But I'm something more. I'm the new me defined by change, tested by life and death. I know pain, hurt, restlessness. I may someday "forget" the pain. I'll never forget them. Their faces will always be young to me. Their voices will always be heard. They're journey home is over. My journey continues. -SPC Seth Trader

Best Buds

"What do you want? I'm snuggling with Dad."

true love

Aren't they sweet? I love them both!

Don't have much for updates today really. I did 50 minutes elliptical for my workout then came home and had egg, egg white, spinach, and cheese on toast for my breakfast/recovery meal. Lunch will be yet another delicious smoothie!

Tonight we are going to see Seinfeld live in Utica with a couple friends! Definitely looking forward to it!
I've only been to one concert and never been to live stand up. Should be very fun(ny)!

Tomorrow is Friday! and it's a long 4 day weekend for Seth. Besides Seinfeld tonight, we will be laying low which I am totally looking forward to!
Have a great day, guys!

It's 2 pm...

and I haven't showered yet

Whoopsie... Oh well, I've been too busy! Between..

- 5 mile run with Shane this morning
- 1 hour yoga flow
- grocery shopping
- making dinner- crockpot chili baby!
- eating a few bits and pieces of things for lunch ( whole wheat pretzel sticks, green pepper slices, and hummus)
- plus having a few finger scoops of cookie dough to make these beauties...

The shower just wasn't at the top of my list- I know poor Seth! :/

Anywho, it's been busy here. From apartment and moving stuff, to personal training and Visalus, it's just been a go, go, go!

If those Chocolate Chip Heath Cookie Bars look appealing to any of you, simply click here for the easy recipe!

I'm on day 6 of my 90 day challenge with body by Vi and am feeling absolutely GREAT!
I'm doing a shake a day (usually for breakfast) and they are seriously tasty, filling, and completely nutritious! If you have any questions about this challenge, please contact me!  I know it's only been about a week but I find myself with more energy and find that it's easier for me to stay on track with my nutrition. Blame it on whatever, I'm just likin it!

Well I guess my body isn't going to wash itself... better get movin!

Have a great day!

Happy Sunday!

Enjoy today, the Lord's day, and all that it brings! :)

Run and Shake

Started today off with a glorious 4.25 mile run with Shane around 7:30. Warm, breezy, and sunny=perfect!

my favorite running buddy =)

I listened to some awesome worship music as I looked up to the heavens and took in the beautiful sunrise this morning. The skies were pink and purple... ahhh the handy-work of God...

Anywayssss... later today I will be taking a vinyasa flow yoga class at 1 pm. Very excited about that too!
My hammies have been pretty tight as of late, so it will be nice to stretch them out!


Yesterday I had lunch with a good friend and client of mine and was introduced to a cool company that I wanted to tell ya'll about. It's called ViSalus Sciences. Here is a short description of the company:


"Our Founders created ViSalus™ with a vision to combine passion for people with the principles of health and entrepreneurship. ViSalus™ is a community dedicated to making a positive impact on the life, health and prosperity of everyone we can reach. We do this by empowering and educating our Customers and Distributors to help bring our cutting edge health and wellness innovations to the world."


Pretty cool, eh? Basically my friend gave me a intro kit that included a pamphlet, newsletter with lots of info on the company, and a free shake to try out. Here is more info on the 90 day challenge that this company is all about:

"The ViSalus Sciences® Body by Vi™ Challenge is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the products, and the community of supportive people to celebrate your success. The Body by Vi™ program is easy, fun, and guarantees results.

The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger.  The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools."

Everyone's looking to improve their health or fitness in some way or another, right? So this morning I gave the shake a try!

This shake has awesome stats... 90 calories, 12 grams of protein, and 5 grams of fiber with less than 1 gram of sugar. I added to my shake 8 oz milk, a few strawberries, and some ice and voila!

This shake was tasty, refreshing, and reminded me of strawberries and cream... The combined fiber and protein left me feeling full and energized. Yum!

Anyways, I'm considering joining this company and gettin the word out on this awesome product! Here is the address if you want to read more on it! http://emilytrader.myvi.net/

Alrighty, I'm out! Have a wonderful Thursday!