November

Happy Halloween!  We all know what that means, candy, junk food and that November is here!  No shave November starts this holiday season, winter and day light savings.  All of those will want to demolish the results you have made and then some.

Our Halloween was a great night of visiting and getting candy.  Addison enjoyed playing with all her candy, putting it in her pumpkin bucket but most of all playing with her pumpkin necklace, thanks Beth (it lit up and made noise, cant get much better than that).

Do you ever wake up in the morning with sore feet when you take your first steps?  While we sleep all night our feet are pointing down (plantar flexion), when we step out of bed in the morning we flatten our feet (dorsi flexion).  Since the facia and muscles on the bottom of our feet where shortened all night when we take that first step we stretch the facia/muscles which can be quite painful.

If you wake up in the morning with foot pain, wear heels, suffer from headaches or want to work on leg flexibility here is a simple stretch to try.  Move the tennis ball around until you find a tender spot and then hold for 20-30 seconds and repeat on the other foot.

Click here for the video!

Have a great rest of your week and happy November.

Still time!

There is still time to get your final measurements!  I have time this week to pinch you!  If we don't have a time set up please let me know what works for you.

In the meantime if you play sports, have a kid in sports or are suffering from lower body pains check out my post on OSR's blog.

http://osrpt.blogspot.com/2012/10/follow-up-to-chaska-high-school-lecture.html

Cherish every day you have, make time to visit with love ones, have a great evening and remember .....

Almost Halloween!

It's hard to believe but it is almost Halloween!  After Halloween means its November, then the holidays and new years.  Where dose the time go?  I am still in the process of taking final measurements and getting some good ones!  Great job to all of you who worked hard these past few weeks.

Halloween Candy Tips:
Buy Candy you don't like
Buy your candy on Halloween (it will even be on sale)
Give out healthy options or stickers!
Avoid the candy dish at work, home or gatherings
If you get a craving start with water or gum

Good luck this week and Happy Halloween!

This past week I was lucky enough to get away to Sin City for a great learning experience on incorporating fitness with de-conditioned individuals and in clinic settings.  I was also able to take Adam with me while leaving little Addison home.  She had a great time with my mom but we sure did miss her.

Here are some fun highlights from my trip:

Adam on top of the Stratosphere hotel, 112+ stories in the air

There I am going 165mph in a NASCAR at Las Vegas Motor Speedway

Volcano show at the Mirage

Some of the Pirate show at T.I.

More of the pirate show at T.I.

Here are some of the tons of pictures, well at least the ones I am willing to share, remember what happens in Vegas stays in Vegas :)

Top of the Hoover Dam, before our Dam tour (how would you like to say that all day).  Great tour with lots of history, plus we got to walk all through the dam.

 Bellagio fountain show

View of the strip from the top of the Stratosphere, 112 stories up

Joan Rivers and I at the wax museum

Us with Barack at the wax museum

Welcome to Vegas!

 Venetian before the gondola ride

Me suited up in the NASCAR

The doctors were in for the Halloween parties

 Statue of Liberty at NYNY, we even did the coaster and I didn't get sick!

View of Lake Mead and the Hoover Dam from the plane ride home.

Other fun things included lots of gambling, eating, lots of walking on the strip, driving to California and Arizona, comedy show, magic show, visiting Pawn Stars Pawn Shop, downtown Vegas and Fremont Street.  Plus more I am sure!

Have a fantastic night! 

Week 8 and some light reading!

Good evening everyone.  Hope your weekend was spooktacular and that you are excited for the week to come.

This will be my last post for a week, sad I know.  I will be doing my final measurements tomorrow followed by a day of work, taking Addison to my mom's for the week and packing.  We have to be at the airport at 5:30am Tuesday morning so I am hoping to get to bed early.

Since I wont have fresh material for a few days for you all here are some previous posts to review or read up on for the first time.  Enjoy

All about muscles
All about fat
Why cant I lose weight!
     Part I
     Part II
     Part III
All about water
Excess Post Oxygen Consumption
No more excuses
All about calories
All about supplements 
Tips for weight loss
Warm up and cool down
Cardio
Functional Training

My weekend in pictures!

Friday night Birthday dinner for my dad

Pumpkin Patch at Mt. Olivet Saturday night

Zoo Boo Sunday, my pretty little flower

It's the weekend!

Good night!  I had a wonderful day with friends and family for a lot of catching up and celebrating my dad's birthday.  I was also able to get lots of grocery shopping in!

Saturday Plan:
-protein/water
-addi swim lessons
-leftover meatballs from my dads birthday dinner, we will pair them with some steamed broccoli and cauliflower
-zoo boo
-dinner to celebrate another friends birthday, not sure what yet

Sunday Plan:
-eggs
-run around Harriet
-lots of snacking during football games, popcorn, bbq chicken, veggies and peanut butter
-walk
-pot roast that will be in the crockpot all day with carrots

Here is to a great weekend for all of you!  Enjoy your time with family and friends, and remember.......

Happy Thursday Night!

Thursday night is football night, along with Sunday and Monday.  That makes for a lot of football nights!

We are busy watching football and Baseball, Adam's Cardinal's are getting closer to making it to the World Series, again.  They won last year and in 2006, along with many others.

We worked out this evening and then spent time getting Halloween costumes.  We realized we will be in Las Vegas for Halloween weekend so will need to wear a costume when we head out at night!  Do you know how hard it is to find a respectable costume for a female?!  We were deciding between cop/prisoner, doctor/nurse, batman/robin, mr/mrs potato head and others.

We had to get creative because with Adam's height not very many costumes will work.  We ended up going with doctor/nurse costumes but traditional ones, not the ''hot'' or ''sexy'' ones they had all over.  Should be entertaining.

Friday Plan:
-eggs, turkey
-workout
-protein/water
-walk-if its not raining
-shredded buffalo chicken salad
-walk(again)-if its not raining
-Dinner with the family for my dads birthday, I have no idea whats on the menu, hopefully somethings I can eat

Have a fantastic Friday and know we are almost to the end!  I am looking forward to my measurements on Monday!

Go Lynx

Great job by the Minnesota Lynx tonight in winning the second game of the WNBA finals.  The series is tied up now so they need to get at least one victory in Indiana to come back home to win the championship (again!)!!!

Happy Wednesday, tomorrow is my Friday! Weeks fly by so fast its hard to believe Halloween will be here soon followed by all sorts of holidays!

Thursday Plan:
-Protein, water
-Applesauce, peanut butter
-Turkey Chili
-leftover tomato, meat, bean, hot sauce mixture Adam made for dinner tonight, it was pretty good
-workout!
-Dinner out with Adam and Addison, not sure where yet, mill valley??

Its serious time to head to the grocery store, it gets harder to eat good things at home when you are running low on the good foods! There will be good grocery shopping and prepping on Friday for the weekend and next week!

Have a great night, I am off to watch some baseball with Adam, go Cardinals

Already Wednesday

Where in the heck dose the time go, can it already almost be Wednesday?  I hope you all were able to watch the Denver Broncos beat up on the Chargers last night, wow, what a game!

What a great quote!

Wednesday Plan:

-Eggs, ham

-spinach/garbanzo bean salad and ostrich jerky

-tuna/egg salad with celery

-apple and peanut butter

-Adam is in charge of dinner, hope its good!

No workout tomorrow or today but I know I will get one in Thursday, Friday, Saturday and Sunday to make up for it!

Hope your drinking your water, Addison enjoys her H2O.

Here is a link to OSR's blog, there are some neat video's posted for you!
www.osrpt.blogspot.com

I am off to watch the debate!

Last weeks

It is already time for final measurements to start, can that even be true?!

When you are ready for final measurements let me know!  They are starting today and the last day I will take final measurements is 10/31 (I will be out of town 10/23-10/28).

Last night I was not home until late with the Lynx game, it was fun but they lost.  I don't ever go out on school nights so that is not unlike me.  Hope I can stay awake all day :)

Monday Plan:
-Protein, water
-apple, peanut butter, coffee
-turkey chili
-celery, carrots with chicken
-homemade pizza for Monday night football (GO BRONCOS)

Tuesday Plan (I won't be writing tonight as I watch the Broncos beat the Chargers!):
-Eggs, turkey
-protein, rice milk
-taco salad
-left over cauliflower pizza
-bbq chicken and asparagus

Have a great week and let me know when you are ready for measurements!

Weekend!

Good night Friday!  Can you even believe another weekend is here?!

I love this picture.  It is so true.  Life is too short to be unhappy or do things you do not want to do.  I was reminded of that this week.  We spend a lot of our life at work and surrounded by others.  Find something you enjoy and surround yourself with others who make you happy and will bring you up!

Saturday:
-protein, water, apple
-peanut butter, celery
-swim with Addison
-steak salads for lunch
-Hope to make it out to an apple orchard or pumpkin patch, we will see if weather cooperates
-date night dinner, I will get some sort of meat and steamed veggies

Sunday:
-eggs, turkey
-1/2 scoop protein, rice milk
-FREE WORKOUT AT 12pm!
-cauliflower pizza
-other 1/2 scoop protein and milk
-FOOTBALL SUNDAY, popcorn and BBQ Chicken

HAVE A FANTASTIC WEEKEND!

Thursday night

Good evening Thursday!  I hope your day was great and that you stayed on track and had some fun.  My day was fantastic and am now being entertained by this vice-presidential debate.

Friday Plan:
-Eggs and turkey
-Morning strength workout
-apple and peanut butter
-walk
-lunch of leftover teriyaki chicken and brown rice
-some work and conference calls while Addison naps
-visit and dinner with my mom and brother
-visitation for a family friend we lost this week
-hopefully a good night of sleep!

REMINDER:
Free workout Sunday
12pm
OSR Physical Therapy Eden Prairie
Bring your friends/spouses
Be ready to work!
If you have questions, need directions or want to join in let me know!
Hope to see you there!

Have a great Friday

Wednesday night!

Good night Wednesday and hello Thursday (a.k.a. my Friday).  My day kept me busy, I had a great workout and lots of time with Addison, cant get any better than that!

My day of teaching was great, Addison kept my busy with her agenda, kids are so fun to play with and watch them take everything in.  She then had to go to the doctor and get 3 shots.  Poor thing was screaming and did not feel good at all afterward.  Hopefully she sleeps through the night, hopefully.

Thursday Plan:
-Protein, water, apple
-peanut butter, celery
-not sure about lunch, work meeting (I do have leftover Chipotle dinner packed in case its not on the plan)
-assorted raw veggies and hummus for a snack
-Adam is in charge of dinner again so I am not sure and he doesn't know yet either (tonight ended up being Chipotle salads because he didn't get home until late and Addison wanted to be held so me actually cooking something before he got here was not an option)

REMEMBER GROUP WORKOUT IS SUNDAY AT 12PM!

Tuesday night!

Good night!

I had a tough day, ate fine, did not workout but am just thankful for the blessings in my life.  With the news I heard today it would be easy to give up, give in and say who cares or its just one day.  I did not, I stayed to my plan and am glad I did.

I hope you all had a great though!

Wednesday Plan:
--Eggs, hash browns
--teach at the academy
--lunch with Addison- salads with chicken, and lots of veggies
--Addison 15 month check up
--snack of ham/pickle wraps
--lovely clients at osr
--Adam is in charge of dinner so I am not sure what that will be yet

Have a fantastic Wednesday!

Monday night!

I cannot believe it is already week 6!  I hope this finds you well and still working hard at feeling good by eating right and working out.

REMINDER: October 14th at 12pm (this Sunday) we are having a group workout/gathering.  Please let me know if your going to make it.  I will send more info about it Thursday when I have a good idea who will be coming.

With the cold now in the air and sickness around everywhere here are my tips to help keep you healthy this winter season.
1.    Eat your vegetables, the richer in color the more vitamins/minerals and antioxidants to help ward off sickness.
2.    Get appropriate rest, if your body is drained it is easier to get sick.
3.    Instead of drinking pop drink water, green tea or coffee
4.    Take Vitamin D, we are not outside as much to soak up the suns rays and Vitamin D will help fight off sickness.
5.    Plan time with friends/family, when it is cold outside it is easy to stay at home under a blanket in front of the TV.
6.    Disinfect!  Clean your house, keyboard, cell phone and ect.... especially when those around you are getting sick.
7.    Continue to workout, you will feel better and it will help you from gaining weight.
8.    Stay out of the kitchen, it can be a cozy place with the oven on but you will want to snack.
9.    Find some outdoor activities you might enjoy, snowshoeing, walks, skiing, ice skating.
10.  Take care of your self!  Get a massage, haircut, facial, take the time to apply moisturizer and lotion.

My Tuesday Plan:
Eggs, hash browns, sausage
Protein/rice milk
Leftover steak and salad
peanut butter, celery
turkey and pickle wraps
I am not sure about a workout but you never know!

I am now off to watch Monday night football and get some strength in.
HAVE A GREAT WEEK!

Week 6

Welcome to week 6 everyone!  Can you even believe October is here, it's cold outside and that we have been doing this for 6 weeks?

1 week from today October 14th is our group Last Chance Workout at 12pm.  If you want to come let me know, it will be a good workout followed by healthy treats and a chance to visit with others.

Monday Plan:
-Protein powder/water
-apple/peanut butter
-new turkey chili recipe
-Strength workout, need to let the body heal from all this running
-steak (that's marinating right now) and cauliflower mashed potatoes
Lots of water to continue to stay hydrated

Here are some fun pictures from my weekend!

At the race expo Friday afternoon!

 Addison and I being silly Friday night

 10k, DONE, I need to do more hill work! The uphills were not fun and I am super sore from the downhills today!

 Addison took my medal

 Swim Lessons with Addison after the 10k

 Gravity Zero or as we call it Trampoline world with my dad and bother Saturday night.

Good night and good luck with your week!

The weekend is here!

Happy Friday and good luck to all you runners out there for all the events going on this weekend.  With all the 1mile, 5k, 10k, 10mile, 1/2 marathon and full marathons going on this weekend I wanted to take some time to remind everyone what to think about when running!

Things to think about a you prep for your race
1. Stay Hydrated
2. Take your supplements
3. Think about your breathing
4. Think about your form, it easily breaks down as you fatigue


5. Have fun and try not to be too nervous

My Weekend Plan:

-Saturday

• 1/2 scoop protein, rice milk and 3/4 banana
• TC10K
• Snacks in the whole foods post race tent
• Addison swim lessons
• Apple orchard in Jordan (apples and ect.....)
• BBQ Chicken pizza with cauliflower crust

-Sunday

• Sleep in, hopefully
• Pumpkin oatmeal
• Football Sunday, go Broncos!
• Buffalo chicken, celery and popcorn
• Steak and asparagus

Have a great Weekend and remember 10/14 is our group workout/gathering!!!  Hope to see you all there!

Thursday Night

HI!

We just got home from lots of grocery shopping, this trip was overdue because we had to even eat out for dinner.  We got some great foods for the weekend and all the football games!

Friday Plan

-Eggs, sweet potato fries (they are cooking as I write)

-Workout (light as I heal my foot and prep for the TC 10K Saturday)

-Ostrich jerky and an apple

-Science museum and Expo to get my race number

-Steak and salad with salsa with Adam before he leaves

-Popcorn while Addi and I play, draw and watch a movie

-Lots of water to make sure I am hydrated for Saturday

I hope you have a wonderful Friday, stay warm and keep hydrated!

Thursday already

Good evening, morning or afternoon!  Its hard to believe Thursday is already here, but it is and that means its my Friday!

I had a great day of teaching, playing with little Addison and then working at OSR.  My days just fly by, I must be having to much fun.  I am not sure about a workout tomorrow, maybe in the evening.  I stepped funny with my foot Tuesday and its not been feeling the greatest since then so I am trying to rest it some before I have to get up at the crack of dawn and run the TC 10K Saturday morning.

Thursday Plan:
-Protein, water and apple
-celery and peanut butter
-leftover crockpot beef stroganoff with brown rice noodles, was not bad!
-hopefully a workout
-Thursday night football dinner with Adam and Addison, maybe chipotle?

Good night and keep warm as I hear its getting colder tomorrow!

October 2nd

I am still adjusting to the fact that it is October!

No workout for me today but I did plan it that way, I hope to get up early in the morning to sweat some before I go teach.  My Tuesday went as planned and I am really enjoying this great weather!

Wednesday Plan:
-Early strength
-Protein/rice milk, apple/peanut butter
-Spicy Chicken Salad
-Tuna salad
-New crock pot concoction of beef stroganoff with brown rice noodles, wish me luck!

Have a great Wednesday!

October 1st!

Happy Monday to you all!

We are at the mid point so if you want to see if you are halfway to your goals please let me know so we can do measurements this week.

October 14th is the winner for our group workout/gathering.  12pm will be the start time and I will have football on the TV's in case your worried about missing a game.  Please let me know if you are coming so I can plan ahead for the workout, location and figure out healthy snacks. 

Can you even believe it is October?  Time is flying by and it is so easy to just live in the moment and eat that way as well.  Take time to plan ahead, think about your next meals and know that your nutrition greatly affects everything to do with your body!

Since it is October that means candy will be making appearances all over the next few weeks!  I urge you to not buy Halloween candy even if it is on sale until just before Halloween.  I even buy candy I don’t like just so I am not tempted to eat it!

Here are some candy fun facts:

-More than 400 million M&Ms chocolate candies are produced in the U.S. every day.

-For candy producers, Halloween is the sweetest holiday of the year, even beating Easter, Valentine’s Day and Christmas in candy sales.

-The Snickers candy bar was named after a horse owned by the Mars family.

-California leads the nation in the number of chocolate and cocoa manufacturers, with 146, followed by Pennsylvania, with 115.

-Americans consumed 24.3lbs of candy per capita last year

-Americans are expected to spend an average of $20.29 on candy this Halloween season

-More than 35 million lbs. nearly 9 billion pieces of candy corn were produced last year.

-The Halloween season accounts for 75 percent of the annual candy corn production.

-The average American will gain 9-11 lbs between now and New Years day (don't be average)

Tuesday Plan:

Eggs/turkey

apple and peanut butter

chicken taco salad

my own tuna salad

mixed nuts, banana and little more tuna salad

-looking ahead I think I will have to prep some more veggies and I don't think I will have time for a workout either :(

Have a great week and eat your veggies!