11 Random Things

Okay, so I was recently tagged by two bloggers http://txrunnergirl.blogspot.com and http://confessions-of-a-runner.blogspot.com (check out both of their blogs – I do daily). One of the requirements of this game is that I have to tag 11 other people. This game is fun to learn about fellow bloggers out there, so be a good sport and play along.

HERE ARE THE RULES...
1. Post these rules.
2. You must post 11 random things about yourself.
3. Answer the questions set for you in your tagger's post.
4. Create 11 new questions for the people you tag to answer.
5. Go to their blogs and tell them you’ve tagged them
6. No stuff in the tagging section about "you are tagged if you are reading this." You legitimately have to tag 11 people!

So here we go...11 RANDOM THINGS ABOUT ME...

1. I own a Chihuahua
2. I am half Caucasian, half Mexican
3. I am Adopted
4. I live in Houston, TX
5. I’m addicted to reality TV (really … who isn’t?)
6. Since the birth of my 2nd child, I’m addicted to chocolate (funny never ate chocolate before)
7. 5” heels or higher … the higher the better
8. I’m only 5’3” (no wonder I love high heels)
9. I’m a natural brunette (hahahaha)
10. I love oatmeal in the early morning
11. I’d love to travel the world running a race in different countries (on the bucket list)

Since I was tagged by 2 different bloggers, I will answer both sets of questions:
1st Set of Questions by My Running Bucket:
1. What is your favorite song on the radio right now? Don’t have one
2. Brad Pitt or George Clooney? BRAD PITT!
3. What is the last movie that you saw in the theatres? Underworld Awakening – LOVED IT!
4. If you were on death row, what would your last meal be? A Big Fat Steak (only because I don’t eat it now)
5. When was the last time you sent a real letter? Can’t remember – that means it’s been way too long!
6. Blue or Black pen? Blue
7. What is the last book that you have read? Running books…
8. Running, biking or swimming? Running (of course)
9. Coffee or tea? Neither – I hate them both
10. Cats or dogs? Dogs – Chihuahua please!
11. What is your favorite color? Blue

2nd Set of Questions By Texas Runner Mom:
1. Where is the most unique place you've gone running? Colorado – I ran a ½ marathon trail race (my first ever) and it was the most beautiful, amazing race. I loved every minute of it.
2. What is your favorite pre-race meal and why? Gu – mainly because I cannot eat a lot before I run.
3. If you could vacation anywhere in the world, where would you go? Hawaii – need I explain?
4. As a kid, what did you want to be when you grew up? Lawyer
5. Did you become what you wanted to be as a kid? What do you do? No, but close, I’m a legal assistant/paralegal currently working in the Governance Department of a Non-Profit Organization
6. What is the scariest thing you've ever done? Bungee Jump
7. If you won the lottery, what would be the 1st thing you would buy? A New House
8. If you could have one super power, what would it be? To Read People’s Minds
9. Fill in the blank - I am a closet _______________ fan. I’m a closet fan of Lizard Lick Towing. Have you seen this show? So freakin funny!
10. Favorite place that you've traveled to? Why? Las Vegas … it’s where I got married!
11. What celebrity would you like to hang out with and why? Jillian Michaels – to pick her brain about training tips and tricks

So Now, I’m Tagging 11 Bloggers, Here Goes:

1. http://freedominhealth.net
2. http://23imaginaryfriends.blogspot.com
3. http://www.thatpinkgirl.com
4. http://jamie-fit.com
5. http://southgirlrunning.blogspot.com
6. http://southgirlrunning.blogspot.com
7. http://lisasepiphany.blogspot.com
8. http://runninghood-amanda.blogspot.com
9. http://runningismamasmidlifecrisis.blogspot.com
10. http://www.runfastmommy.com
11. http://lazybonesrunning.blogspot.com

AND, Your Questions ARE:
1. Where would you love to run a race? Why?
2. Celebrity crush?
3. Favorite running shoes?
4. Who would you like to run with? Why?
5. Dream Job?
6. Dream Car?
7. Cold Weather Running or Hot Weather Running? Why?
8. One Secret About You That No One Knows?
9. Favorite Breakfast Meal?
10. Favorite Movie?
11. Favorite TV Show?

GNC Soy Protein Post-Workout Shake

So I was finally back to my normal schedule of waking up and getting to the gym for an early morning workout. I got on the treadmill and started running, well my stomach said "no way honey" ... so I walked on an incline for 35 minutes and made 2 miles. Not what I had hoped for, but still better than the past 2 days. I felt energized after walking and then my client and I did our circuit workout. Our Upper Body Workout is below:
Tuesday - WOD
Warm-Up: 2 Mile Walk on Treadmill (35 Min)
Cable Rope Crunches 3x20
Cable Lat Pull Downs 3x5 to front superset with 3x5 behind the neck pull-downs
Rope Press Downs 3x10
Rope Curls 3x10
Standing DB Upright Rows 3x10 superset w/5 Burpees
Client had to walk 20 minutes on treadmill afterwards.
Great workout and once I got home, I made me a Soy Protein shake with water and ice cubes. Sometimes I like adding additional stuff in my shakes, sometimes I don't. Today was a day I just wanted to make sure I replenished my protein intake after a good workout without all the extra stuff.

It was actually really tasty and it filled me up, so I could hop in the shower and get ready for my day.

This protein is Vegetarian, heart healthy, helps support muscles during exercise, and contains 25 grams of protein and zero carbs. It taste good but you can add additional ingredients to give it a different flavor.

I purchased this protein at my local GNC store. If you use your GNC discount card it's on $13.00, that's a bargain!
What do you like after a good workout?

KFC Grilled Chicken

Happy Monday everyone! Let's get the week started off right. I didn't get up do my morning workout this morning because I was fighting a stomach bug all day yesterday and woke up still a littel queesy ... but best be assured I will go for an easy 3 mile run this afternoon after work.

This is exactly how I felt yesterday ... horrible. It took all I had to even get out of bed yesterday AFTERNOON. I hate being sick, especially when it's a nasty stomach bug. A stomach bug can make you just miserable to where you don't want to even move. Crazy ... today I'm feeling somewhat better, but still haven't been able to eat. Now that might be a good thing...start eating healthy when I am able to eat ... hahahahahaha

How many of you think you are eating healthy if you are eating KFC's Grilled Chicken? We were one of them until we read about what is eactly in KFC's grilled chicken. Check out this article: http://naturalbias.com/kfc-grilled-chicken-unthink-your-health/ It's crazy all the unhealthy things in this supposedly healthy meal. Below is a portion of what's in the article:
Fresh Chicken Marinated With Salt, Sodium Phosphate, and Monosodium Glutamate. Seasoned With: Maltodextrin, Salt, Bleached Wheat Flour, Partially Hydrogenated Soybean and Cottonseed Oil, Monosodium Glutamate, Spice, Palm Oil, Natural Flavor, Garlic Powder, Soy Sauce (Soybean, Wheat, Salt), Chicken Fat, Chicken Broth, Autolyzed Yeast Extract, Extractives of Turmeric, Dehydrated Carrot, Onion Powder, and Not More Than 2% Each of Calcium Silicate and Silicon Dioxide Added As Anticaking Agents. Let me know what you think after reading this article.
I guess it pays to cook and eat at home. Then you know exactly what you are eating.

Friday and Saturday Workouts

Friday morning I ran an easy 2 miles and it felt so good. It was cooler than it has been and that always makes for a good run. Love it, could have gone longer if I didn't have some things to get to. I'm still glad I did it before I started my day as I felt so alive afterwards!

Saturday morning I went to the gym and did the stairclimber (rolling stairs) for 30 minutes. I kept increasing the level to make it harder. Sometimes I like to do something besides just running or biking or swimming. The stairclimber is a great cardio machine, as well as it works your legs really well. They will be burning afterwards.
What workout did you do today to start your weekend off right? Do you like to do a morning workout or an afternoon workout?

Think Yourself Thin

I love this quote "I Run To Be Fierce"... what a great motivational quote. This can be used for anything,just switch out the word "run" to whatever it is you do that makes you feel feirce! Whatever you think you are, you are. Remember to always say positive things to yourself daily. If you don't believe in yourself, who will?

This goes towards your desire to lose weight. If you think yourself thin...you'll be thin. If you think yourself fat...you'll be fat. What I mean by that is this, if you think of yourself as thin and healthy, then when it comes down to deciding what you want to chose when eating ... you're more likely to choose something healthy, versus something high in fat. Now if you think you are fat and out of shape, then you'll have no problem stopping in for that Big Mac, large fries and a large soda.

When trying to lose weight and get healthy ... ladies there really are no short cuts. You are what you eat ... therefor the simplier you make things on yourself, the better off you will be. We cam all be what we want to be, it all depends on how hard you are willing to work. There are no short cuts or quick fixes. So grab yourself some fruit, add in your protien and a little bit of carbs and you will be on your way to a healthier you.

If you want any help, please reach out to me at robinjohnson01@gmail.com and I'll be happy to give you some tips and pointers for getting on track.

Wednesday Treadmill Workout

So, this mornings AM workout was a treadmill workout. I always make my client do one day of just cardio and I don't like to do the same thing every week. I really want to shock her body into loosing weight. So today's workout is below:

Treadmill WOD:
Warm-Up - 5 min walk on treadmill
Run 5 min - non talking pace
Walk 5 min - not too slow, this is not a cool down
Run 5 min - non talking pace
Walk 5 min - not too slow, this is not a cool down
Run 5 min - non talking pace
Walk 5 min - this is your cool down
She was finished in 30 minutes but it was a good workout for her. Something different and I told her, that the next time we do this cardio workout the running was going to be increased.

Today's workout was a good, short cardio workout. It was something to get her out of her comfort zone. She enjoyed it and afterwards said she could do more next time. I, of course, will hold her to that!
Do you like running on the treadmill? If so, what sort of treadmill workouts do you like to do to mix up your cardio routine?

Weightloss Starter Diet

A lot of people often ask my advice for quick weightloss. And unfortunately, in order to lose weight in a healthy manner, it won't be quick. There is a rule of thumb to remember, you did not put weight on overnight, and therefore you will not take it off overnight.

This is a very basic eating plan to help you lose fat and put on muscle. To start off and get on the right track, I am not going to have you calorie counting. First and foremost, let’s get the basics down. This is a great place to start if you are wondering how to set up your diet. *NOTE* I am not a dietician. I am a certified personal trainer.

- Eat every 2-3 hours, or six small meals a day. That is your 3 regular meals plus 3 snacks.

- The focus for every meal should be a protein, secondly, add in complex carbs (vegetables, brown rice, whole-wheat), cut-out sugar. Limit fruit and bread, as fruit has lots of sugar. Once you lose the fat you want to lose, you can add it in once a day. Cut out white potatoes, white rice, white bread (sweet potatoes are ok).

- Drink lots of water. If you drink soft drinks, cut them out all together!

Below is a Sample Menu:

- Breakfast- oatmeal and 3 eggs whites, OR whole wheat toast or whole wheat tortilla and other protein

- Snack- PROTEIN FOCUSED - Low carb yogurt (or any low sugar yogurt), cheese sticks, nuts, boiled eggs, (shoot for 20g of protein...look on the food label for protein grams)

- Lunch- meat and veggies (try a nice sized salad)

- Snack- same

- Dinner- Meat & veggies (anything green – load up)

- Snack- same

You can eat a good amount of food if it is the right food. Eating all day like that keeps your metabolism going.

Exercise: 60 min of intense cardio a week (getting heart rate up), or 120 min of moderate (walking fast). Start lifting weights as strength training will really help you put on muscle which burns calories and will help keep you lean for the long term.

Once you get the hang of eating and cooking this way, it will become second nature. You’ll hate eating any other way.

You are allowed 1 cheat meal a week. This helps you to stay on track knowing you get to have that one meal on a special occasion or on the weekend. The cheat meal plays another roll as well; it keeps your metabolism going increase it has slowed down due to the change in eating.

Do not think of it as a diet, but as a new way of eating healthy for the long term.

Todays WOD:
Warm-Up: 10 min walk on treadmill
Push-Ups on Bosu Trainer, superset with v-ups on Bosu Trainer, superset with walking lunges
Standing DB Lat Raises, superset with DB Kickbacks, superset with walking lunges
Single Arm DB Rows, superset with Mountainclimbers
Elliptical - 20 Min

Running A Faithful Friend

Happy Monday everyone. How was your weekend? Mine was good. I was able to get workouts in both Saturday and Sunday (see respective blog posts). I felt good doing a circuit workout Saturday and then having a decent run on Sunday. When it comes to my workouts, I like to keep things changed up. It seems to work better for my body. I get bored real easy.

However, no matter what sort of workout I do, my favorite will always be running. There is just something about running that I can connect with. The funny part is, I didn't really run until after the birth of my first child. After his birth running is what helped me lose the baby weight. Running has always been a friend of mine.

Running has been there through good times and bad, yet no matter what running has been a faithful friend to me. Running helps me think through situations, as well as, it helps me to understand situations that are sometimes hard for me to wrap my mind around. Yet, no matter what, I can always turn to running and it's there for me in whatever aspect I needed it to be at that moment.
How does running help you? Does running help you?

Sunday Afternoon Run

Today I did an easy 3 mile run. It was a great run and something I needed. Sometimes I often struggle with the way people treat you and the things they say about you behind your back. Why is it that people have to be so mean, yet smile in your face. This isn't supposed to be a negative blog, so I'll move on from this. I'll just say this, if you don't like someone or have an issue with them, (1) tell them what the problem is to their face, not behind their back, and (2) don't be fake in their face. Be straight with someone. Maybe that's why I like running, for all those who like to do things behind my back, they can stay behind me while I'm improving myself and they are being negative.

Saturday A.M. Workout

Today's 7AM Workout
Warm-Up: Run 200m
Below is Superset of sets of 10, rotating to each exercise. By the time you finished you did a total of 50 reps per exercise.
Wall Balls
Standing Bicep Curls
Kettlebell Raises
Single leg Squats
Run 200 m
If you noticed, this was a great full body circuit workout. I'm getting more and more into circuit body workouts. It cuts down your workout time and you are able to hit more body parts. With the above workout you hit every body part, biceps, shoulders, legs, triceps, chest, back, plus a little cardio. What more could you ask for in a great workout?

What was your workout today? What activity did you do today to stay active?

Friday Ramblings

What makes you feel like a "King" or "Queen"? I definitely feel a lot better after a hard workout or a long run.

I love this picture .. you can read so much into it and yet take so much out of it. This motivational picture can be used for a lot of things in your life (i.e. weight loss, strength, can-do attitude, never give up mantra, etc.) What do you think of when you see this picture?

This is so true. I have so many people come up and say they are ready to start working out, but then they never do. Trust me, as a working mother, business owner, wife, etc. I could definitely come up with a million excuses as to why I do not have time to work out. But I WANT it, so there for I DO!

So this weekend, get outside and Just Do Something. Get some sort of exercise in. You will be so thankful that you did. Enjoy this beautiful weather (if you are having some), or go to the gym and take a class. Be healthy.

Thursday Workout

Happy Thursday everyone! This morning's workout was a really good one. As you may or may not know I train a client early in the morning 3 days a week. We split her workouts into upper body, lower body, cardio/plyos since we only meet 3 days a week.

I like switch things up a bit so today we did a cardio session on the basketball court of our gym. It was a really good workout that last 45 minutes.
Thursday WOD:
Warm-Up-5 Min Walk on Treadmill
Ran the length of the gym 5 times (wall to wall) with a push up after returning to starting point

Side skater lunges (I made her stay extremely low - burn those legs)
Toe Taps Walking Down
Butt Kicks
Sprints x 5
Bear Crawls
Back Pedals
Sprints x 5

How was your workout today or last night? Have you committed to being fit for 2012? I have...what have you committed to doing in 2012?

4 AM Client - Seriously Funny

So I had to write about my 4 am client, Marilyn. She is always so funny in the mornings, even though you claims to be tired. You just never know what we are going to talk about during our training sessions.

But one thing is for sure, she will definitely have you laughing. We talk about nutrition, ideas for working out, ideas for cardio, kids, husbands, work, etc. She seems to have this magical way of putting humor into every conversation.

Marilyn has trained with me off and on for a couple of years now. Because of our schedules 4 am is our time. And yes, that's early, but it seems to be working for us. Now me, I'm an early bird, so it doesn't really bother me. She was tired the first week, but I think her body is getting acclimated to her new schedule.

I will say this, her positive attitude and her no holds barred attitude is what every PT dreams of in a client. No matter what I ask her to do, she does it and does not complain or question why we are doing something. She just does it. Before long she is going to be ready for her daisy dukes! Okay, maybe not, that was a joke that we talked about this morning.

She definitely has the "Can Do" attitude with any and everything in her life. That is one of her traits that I admire the most. No matter what, she says she can do it ... and she usually does.

So if you take nothing from this post, take this ... "A Positive Attitude, will take you wherever you want to go."
Todays WOD:
Warm-up: 5 min Seated Bike
Standing Bicep Curls - superset w/walking lunges (no weight)
Tricep Kickbacks - superset w/5 Burpees
Cable Pressdowns - superset w/step-ups
Rope Cable Curls - superset w/step-ups
Cardio: 20 min elliptical
Do you have a positive attitude? Do you know someone who does and they inspire you?

Motivation

What is your motivation? Mine is a picture of six pack abs. Now, yes I know not everyones is what mine is, and that's fine.

What is your motivation? We all have something that keeps up motivated to keep going and to reach a goal.

When it comes to running my motivation is the stress relief it gives me. I can honestly say I feel so much better after a good run. It just does something for me that no other form of exercise can.

Don't get me wrong, I still love all of my other workouts that I do because they all benefit me and help my running. All runners need to add in cross training and weights to keep their legs and upper body strong. I will write another post about cross training for runners.

Let me know what your daily motivation is to keep working out and/or to keep you running.