HIIIT Upper Body

Wanted to stop in real quick and share a HITT arms workout that I just did! Seth and I are heading to the Bahamas in about a month and I'm in TWO weddings so no better time than the present to prepare for bikini and strapless dress season! So, without further ado...

*Start with 50 jumping jack to warm up. Complete each set 3 times through without much rest then sprint for 2 minutes (or do high knees if no treadmill available) then move onto the next set.

First Set: Shoulders
- 15 alt. front raises
- 15 bent over flies
* 2 minute sprint

Second Set: Chest
- 15 push-ups
- 15 chest presses
* 2 minute sprint

Third Set: Triceps
- 15 tricep kickback (both arms)
- 15 triangle pushups on knees
* 2 minute sprint

Fourth Set: Lats and Upper Back
- 15 lateral pulldowns
- 15 seated rows

5 minute cool down and stretch

As you can see, most of this workout can be done at home! For the back exercises, if you don't have access to the gym equipment, just do bent over rows and bicep curls with dumb bells. This workout is designed to keep your heart rate up and your muscles working double time! It's a gooood burn. I even added in 10 reps of jumping jacks in between reps to keep the heart rate up. Try it!!

I followed that up with a little over 2 mile Fartlek run with Shane and a one mile cool down jog to bring my total to 5k.

Well, ladies and gents, I'm out! Sorry for the sporadic posts lately!

First week round-up

So the first week of school/work went great! We're still figuring out schedules and what not, but overall, everything's working out just fine :)

Yesterday Seth and I took Shane on a 6 mile run at the park next to us. I was really feeling good and would have probably gone further but Seth's stomach was pleading him to stop at 6. So we did. It's alllll good :)
By the way, Seth has been running almost everyday since we got here. I think he's hooked! I love it!

I don't have alot of pics but here's my church outfit today:

Nothin special but I enjoy doing layers :) We visited another church today. The best thing I can say so far about southern churches is that people are FRIENDLY. They actually smile and talk to you and make you feel welcome. It's really nice to be around that environment. Not always the case up North...

Anyways, this was lunch today:

Already bitten into ham and cheese panini, red pepper hummus, carrots, mini bell peppers, and pretzels. MMmmm..We've been loading up on this stuff because we made our FIRST trip to Costco this week! It was sooo fun and I'm so glad we decided to become members! I really do think you save alot of money by buying in bulk. Plus, we won't have to buy toilet paper and napkins for like a year! :)

Welp, time to wrap things up! But before I leave I wanna send out a huge CONGRATS to my sister HANNAH and her NEW FIANCE BEN! Excited for you guys!

Have a nice Sunday!

New beginnings

Today is the first day of school for Seth and my first day of work... wow! I can't believe we're finally here!

Unfortunately I can't put any pics up today because Seth took his lap top to school (mine can't upload pics).

Anyways, to kick off the new week I went grocery shopping for a few things this morning and, for the first time ever, used coupons! I know that sounds so pathetic but up at Drum I just shopped at the commissary and they didn't really use the coupon system since there were no taxes. I loaded up on healthy soups, fruit, salad bags(buy 1 get one free baby!) Chobani greek yogurts, and a few other things. The biggest thing I've learned so far is that meat is NOT cheap. So most likely we'll try to go vegetarian a few nights a week.

The other thing I did to kick off this new week of beginnings was a solid workout at the gym.
I started with 30 minutes of high intensity levels of the elliptical followed by a lower body workout.
I completed:
Hamstring curls with 40 lb
Leg press with 40, 50, 60 lbs
100 squats in a row with 20 lb
35 reps each leg fire hydrant
45 reps of back extension with 10 lb

I'm feeling good and ready to get this new chapter movin! Thank you God for continually providing for each and every need!

Happy Monday!

Got my groove back

Hey guys!


I'm not sure even where to start! I guess I'll begin with my breakfast..
No picture but it was a mini whole wheat bagel with pb and banana slices and a side of coffee.

pre run pic

The perfect (IMO) pre-running fuel! Seth and I have been running all week at these 2 parks that are literally right across the street from our apartment. It's been lovely!
Monday we ran 4 miles, Tuesday 3.5 miles, yesterday 2 miles, and today I ran a speedy(for me) 45 minute tempo run! Let me take a second to explain tempo runs for ya'll.


Tempo runs are workouts where you run at a steady pace that is around 70% to 80% of your max aerobic capacity. Tempo runs are just past the point where you begin to build up waste product in your legs at a rapid rate during a run, which is called the lactate-threshold velocity. - runtowin.com

So basically you're running at a pace that is faster than your comfortable speed for an extended period of time.

This is what my 45 minute tempo run looked like:

10 minute warm up pace 

25 minute moderate-hard pace

10 minute cooldown pace

All in all, I covered 5.4 miles AND there were hills which made it just a bit more intense. My average pace was 8:21 mi/hr. I'm really happy with that pace considering the hills and the fact that I am still trying to get over a cold. 

Sometimes I really prefer running with time instead of a certain mileage goal. It puts less pressure on the distance and seems to go by faster. 

I've read Kara Goucher's book Running for Women a couple times through now and I really tried to use some of her suggestions on my run. Such as...

- In order to run faster, you have to train faster. Duh, but actually implementing it into your routine is hard!

- When running up a hill, use smaller steps rather than large strides so you can conserve more energy.

- When running downhill, let gravity take over and maintain the extra momentum at the bottom of the hill until you need to adjust to your previous speed.

Anyways, it was a good run and I'm glad I got 'er done! When I cam home I stretched, showered, and ate a green monster smooothie!

strawberry greek yogurt, blueberries, milk, ice, spinach, and protein powder

Anyways, I'm off to meet the new family I'm nannying! Later gaters...

Merry Christmas was so last year...

and I apologize for my lackage of posts... but it's been busy! Since I last hopped on here I:

- traveled to GA for 8 days and had a great time nannying my favorite little family!
- packed a moving truck and moved 721 miles SOUTH to Greensboro, NC! (with Seth of course)
- unpacked our new apartment, avoided the stomach flu (whew!), and applied for jobs
- drove several hundred more miles to spend Christmas and New Years with both families ( it was a great time!)

So as you can seeeee...it's been fun and exciting but also very busy. We are having out internet installed Wednesday so I will return to normal posting then!

Hope ya'll had a happy and safe New Year!

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.