tag:blogger.com,1999:blog-20424623807197464612024-03-05T03:06:09.604-06:00Reaching my Personal Peak: Fitness, Nutrition & HappinessTerriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-2042462380719746461.post-45034870737905052062012-06-03T20:45:00.002-05:002012-06-03T20:45:41.354-05:00Meal Plan<br />
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I never had the intention of sharing what our weekly eats look like, but after having a number of clients ask questions about what I eat, I figured I would go ahead and share with all of you! I take a few minutes every Sunday to plan out our dinner meals for the week and keep our other meals/ snacks pretty standard. This week is completely random and definitely not a week of perfect eats, but this will at least show how to try to maintain a balance in a hectic world!</div>
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Back home from a short weekend away and not done with clients until 7pm, means a quick and easy dinner on <strong style="font-style: inherit; line-height: 1.425;">Sunday</strong>: California BLT w/ Sweet Potato & Beet Chips (whole wheat bread, turkey/ tempeh bacon, avocado, tomato)</div>
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With the husband pulling a 15-18 hour day in the lab, dinner is on my own, which means cooking for one results in a no fuss dinner on <strong style="font-style: inherit; line-height: 1.425;">Monday</strong>: Gourmet Grilled Cheese w/ fresh fruit (whole wheat bread, aged sharp cheddar, baby spinach, tomato)</div>
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<strong style="font-style: inherit; line-height: 1.425;">Tuesday:</strong> Grilled Blackened Salmon w/ a curried honey mustard glaze & roasted broccoli</div>
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<strong style="font-style: inherit; line-height: 1.425;">Wednesday: </strong>Grilled Chicken over mixed greens with pineapple, blueberries, goat cheese and a mango vinaigrette</div>
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<strong style="font-style: inherit; line-height: 1.425;">Thursday:</strong> Island Fish Tacos (Grilled Hawaiian Tilapia, fresh mango, pineapple, avocado, tomato on whole wheat tortilla)</div>
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<strong style="font-style: inherit; line-height: 1.425;">Breakfasts</strong> will be the norm: either green smoothies or overnight oats</div>
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<strong style="font-style: inherit; line-height: 1.425;">Lunch </strong>will be the norm: mixed greens with boiled egg or hummus, fruit, & vinaigrette or watermelon, goat cheese, & basil salads</div>
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<strong style="font-style: inherit; line-height: 1.425;">Snacks</strong> will also be the norm: greek yogurt w/ organic granola, grapes & cheese, date energy balls, apple & nut butter, clif mojo bar, hummus & raw veggies</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com6tag:blogger.com,1999:blog-2042462380719746461.post-88730531508939606132011-11-13T22:04:00.000-06:002011-11-13T22:04:28.866-06:00Month of Thanks Day 12<div class="MsoNormal"><b>Day 12: In-Law Family<o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZmxlJzmT328XVg5e73cuHHrPpEKoowm_tMGu0HRF9U9SipbG8hT-3AHPEgCqAHVlIiBJj2u43U72UVx8qkuaIuW1cbxoD9C2ZC1V_oH7Sctzi89ZC3dVXm5Q1g7ftbbG1G8g6d2tl-5w/s1600/0057.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZmxlJzmT328XVg5e73cuHHrPpEKoowm_tMGu0HRF9U9SipbG8hT-3AHPEgCqAHVlIiBJj2u43U72UVx8qkuaIuW1cbxoD9C2ZC1V_oH7Sctzi89ZC3dVXm5Q1g7ftbbG1G8g6d2tl-5w/s320/0057.jpg" width="320" /></a></div><div class="MsoNormal">I truly feel as though I have the best in-laws, any girl could ask for! They have accepted me in as part of their family from the beginning. From the fun times during ski trips to the shopping madness on Black Fridays and the numerous holidays I have spent with Braden’s family, I have never felt like an outsider. I am so thankful for them welcoming me into being part of their family and hope to be daughter they never had!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoBSGh8uZKnYg7A2i1LT2wTTfwEo8aJfqKJJCGoqwbdZekxYnOeQbgquqwwEzpQMVqj8SDQwJxFowvMy17Zm3s6oP0arYD1tusZXhbqfJeJw7vPnrgsVk5G104acSxDjt_n2ktum3Wd4c/s1600/0060.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoBSGh8uZKnYg7A2i1LT2wTTfwEo8aJfqKJJCGoqwbdZekxYnOeQbgquqwwEzpQMVqj8SDQwJxFowvMy17Zm3s6oP0arYD1tusZXhbqfJeJw7vPnrgsVk5G104acSxDjt_n2ktum3Wd4c/s320/0060.jpg" width="320" /></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8sDPF-umbJV7vZ9iZMjNB1CauA2FdZgU7U64WrJCKnw-cgHUwexUq0yKkyON3lRKZnUctWe6x8dUYCTjD1a4aCP9Ma3rz5pzcYwmTxACF6ZIp5HxSLYYyV4zI4gmdAahbvuPMpZGYlRo/s1600/Braden+Family+Christmas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8sDPF-umbJV7vZ9iZMjNB1CauA2FdZgU7U64WrJCKnw-cgHUwexUq0yKkyON3lRKZnUctWe6x8dUYCTjD1a4aCP9Ma3rz5pzcYwmTxACF6ZIp5HxSLYYyV4zI4gmdAahbvuPMpZGYlRo/s200/Braden+Family+Christmas.jpg" width="200" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVifeBHVlSjsvjCTcqvowZkf0mvhHwBwzcWOnW5UAvKXn2Qe6hkyi-p90WEVRn_ZiiDl0Xsex4CXgmdcTgPe8eq2Pjfpntz3F-vDP7U1Nreh4HXWoZcWDgYqf94HvZKsnOhsG0zGg3y4/s1600/Braden+Family+Christmas+2009.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVifeBHVlSjsvjCTcqvowZkf0mvhHwBwzcWOnW5UAvKXn2Qe6hkyi-p90WEVRn_ZiiDl0Xsex4CXgmdcTgPe8eq2Pjfpntz3F-vDP7U1Nreh4HXWoZcWDgYqf94HvZKsnOhsG0zGg3y4/s200/Braden+Family+Christmas+2009.jpg" width="200" /></a><br />
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</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-17312691245596854432011-11-13T21:43:00.000-06:002011-11-13T21:43:32.851-06:00Month of Thanks Day 11<div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGOt1okJEdGIIjDIhcrajHOVyzKxvcT6ia6VRCNO1WZVGRW1iUaQc2fa5WX8Y23al74g1o7vPS3RB1knuGzWDj51XbsbHu4JKODPKFALASUf5eq9DxV6QpgdhCS-QtsFG1A6HZBG-IKzQ/s1600/IMG_2095.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGOt1okJEdGIIjDIhcrajHOVyzKxvcT6ia6VRCNO1WZVGRW1iUaQc2fa5WX8Y23al74g1o7vPS3RB1knuGzWDj51XbsbHu4JKODPKFALASUf5eq9DxV6QpgdhCS-QtsFG1A6HZBG-IKzQ/s200/IMG_2095.JPG" width="150" /></a><b>Day 11: Family</b></div> I am thankful for my family, both personal, immediate and extended. While I do not have any children yet, my husband and furbabies make up a perfect little family! Our little family has gone through many transitions together and I am so thankful to have our sweet little family.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8wL2XJGp1x6_vm_djsrRWBulTdCv-pZcSeLy3pN5f-VErUux1pCoPOEURHy74dpniLgDAsL5jHQZcgViD2EB7iJSm3Gi6JwE45nHUq4plxVsb89fQEQRVuzhIdYqTf4UA0xZAbxm7cyo/s1600/2011-03-12_09-25-31_452.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8wL2XJGp1x6_vm_djsrRWBulTdCv-pZcSeLy3pN5f-VErUux1pCoPOEURHy74dpniLgDAsL5jHQZcgViD2EB7iJSm3Gi6JwE45nHUq4plxVsb89fQEQRVuzhIdYqTf4UA0xZAbxm7cyo/s200/2011-03-12_09-25-31_452.jpg" width="200" /></a>When I was 17 I moved 4 hours away from home for college, at age 23 I moved 1,949 miles away from home, and now at age 28 I am 556 miles and a mere 10 hours away from where my family is. While the miles between may be far, I am thankful to get to see my immediate family at least once or twice a year. I am thankful that the miles between us only make each visit a little more special! I am also so happy to have developed such a close bond with my little sister, who was only 5 years old when I left home for college. Having her spend the last 3 summers with us has allowed us to share new adventures with her and created memories I will cherish forever.<br />
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<div class="" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: black;">While I don’t get to see my extended family (aunts, uncles, cousins) very often, I have some of the fondest and most precious memories of summers and Christmas time at my grandparents in Virginia. My extended family is truly spread throughout the country, but the times when the 50+ people get together at my grandparent’s farm in rural Virginia could not be described in words. And finally, though I rarely see her and only call maybe 4 times a year, I think about my precious grandma nearly everyday…love that woman to pieces and really need to be a better granddaughter and call more often!</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonkWqHXIi8VCbKYz5xZ5W7RpIu1dSvZMoXk23H9De9e0RkZg3CT2R5z6NeQtzkHIdJ9gLmMnT2jEMoG9C-UDif3YsI8eAAZ1i_Cn0MdXmB8pgoZQLkCoUYoBiA-5aZ52w90iTvCXkwVk/s1600/Family+Reuion+2006+Grandma.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonkWqHXIi8VCbKYz5xZ5W7RpIu1dSvZMoXk23H9De9e0RkZg3CT2R5z6NeQtzkHIdJ9gLmMnT2jEMoG9C-UDif3YsI8eAAZ1i_Cn0MdXmB8pgoZQLkCoUYoBiA-5aZ52w90iTvCXkwVk/s200/Family+Reuion+2006+Grandma.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9kX3zrjKaZkb18bSjH9Jl8HbcOFfMxzyl3BwMcKmbalt2JRuMBkLz4ADDCFjLH0cOYEA_T7NSKlAbizfXrEPNorfGmrQjPtnjwG668To-ytc8zw7Xonm4JTlQChlL3TSus-M_HAQkyj4/s1600/Family+Reuion+2006+Pictures+009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9kX3zrjKaZkb18bSjH9Jl8HbcOFfMxzyl3BwMcKmbalt2JRuMBkLz4ADDCFjLH0cOYEA_T7NSKlAbizfXrEPNorfGmrQjPtnjwG668To-ytc8zw7Xonm4JTlQChlL3TSus-M_HAQkyj4/s200/Family+Reuion+2006+Pictures+009.jpg" width="200" /></a></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-89420964757701738972011-11-10T19:52:00.002-06:002011-11-10T19:55:57.313-06:00Month of Thanks Day 10<div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBwKHZ1QIK4GbAYdm32Fd1hmjN8oghOuS-XgdSef6REygm-7-aoKGQyYbcbdcgIzz6akQ9xkbxUlwbz-wIVWD9kPaRlY4Lj1sps1dWCI5e1ulqHDHQ2WGBqjVddTElZQcjhNyCKZBgp6Y/s1600/Graduation+Me+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBwKHZ1QIK4GbAYdm32Fd1hmjN8oghOuS-XgdSef6REygm-7-aoKGQyYbcbdcgIzz6akQ9xkbxUlwbz-wIVWD9kPaRlY4Lj1sps1dWCI5e1ulqHDHQ2WGBqjVddTElZQcjhNyCKZBgp6Y/s1600/Graduation+Me+2.jpg" /></a><b>Day 10: College Experience & Education (Undergrad)</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I am thankful for not only the education I received during my undergrad days at the <a href="http://www.ufl.edu/" target="_blank">University of Florida</a>, but also the life experiences and life-long lessons I learned during my time there. Gainesville and the University of Florida will always hold a special place in my heart because not only did I meet my husband and best friend there, but I feel I truly learned who I was as a person, grew into the woman I am, and truly found myself. When I left Gainesville, I was not the same person as when I walked on campus in 2001 and am so thankful for the experiences I had there. </div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcFQxt1nhM7VmUyRBrNWujmccMSlm08hgnf-LzWK0bp7-c91eArQr1FlBxsFlgRUMy88HT2eo0GBoVpHhn9qwxuLGoline5zKECXTvvqABsZRbjm5DnrQ1LmOK1Q73ZRVfwhsShzMvDo/s1600/University+of+Florida+Graduation+Pictures+019.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcFQxt1nhM7VmUyRBrNWujmccMSlm08hgnf-LzWK0bp7-c91eArQr1FlBxsFlgRUMy88HT2eo0GBoVpHhn9qwxuLGoline5zKECXTvvqABsZRbjm5DnrQ1LmOK1Q73ZRVfwhsShzMvDo/s320/University+of+Florida+Graduation+Pictures+019.jpg" width="320" /></a>Not only did I learn about myself during my time at UF, but it also was the educational foundation for my career in <a href="http://hhp.ufl.edu/apk.php" target="_blank">Exercise and Sport Sciences</a>. If it was not for my education, I never would have sat for the <a href="http://www.nasm.org/" target="_blank">NASM-Certified Personal Trainer</a> certification or the <a href="http://www.nsca-lift.org/" target="_blank">NSCA </a>– <a href="http://www.nsca-cc.org/cscs/about.html" target="_blank">Strength & Conditioning Specialist </a>certification. Without those achievements, I never would have been able to serve as a <a href="http://www.gomountainlions.com/" target="_blank">Graduate Assistant Strength & Conditioning Coach</a> at <a href="http://www.uccs.edu/" target="_blank">University of Colorado-Colorado Springs</a> or an <a href="http://www.nsudemons.com/" target="_blank">AssistantTrack & Field Coach at Northwestern State University</a>. I also never would have had the experience of coaching an amazing group of high school Cross-Country and Track athletes or gained valuable insight during my time volunteering with the Strength & Conditioning Coaches at the <a href="http://www.teamusa.org/about-usoc/u-s-olympic-training-center-colorado-springs" target="_blank">Olympic Training Center</a>. And I can also thank the University of Florida for helping me learn to believe in myself and never give up on my <a href="http://www.rypperformance.com/" target="_blank">goals</a>. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEXVwrXjes410P9ZqA1d9TILKTHS_D9WXedyHqIsxetFnfpUl0GFwPcLBhUu5P3EqawRIIOqgN-WNpnphHHRhPPmHBQgpkEofo5uUIQAVbrEnEVyGrfeVioq_gGSZESsmYPzEHYrcZKQY/s1600/University+of+Florida+Graduation+Pictures+017.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEXVwrXjes410P9ZqA1d9TILKTHS_D9WXedyHqIsxetFnfpUl0GFwPcLBhUu5P3EqawRIIOqgN-WNpnphHHRhPPmHBQgpkEofo5uUIQAVbrEnEVyGrfeVioq_gGSZESsmYPzEHYrcZKQY/s320/University+of+Florida+Graduation+Pictures+017.jpg" width="320" /></a></div><br />
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</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-70674863346949517492011-11-09T20:41:00.001-06:002011-11-09T20:42:07.700-06:00Month of Thanks Day 9<div class="MsoNormal"><b>Day 9: The Internet<o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I am beyond thankful for all of technology, but today focuses on the internet alone. After just pre-ordering the new <a href="http://www.amazon.com/dp/B0051VVOB2/?tag=googhydr-20&hvadid=8780183004&ref=pd_sl_8ge1sbxet9_b" target="_blank">Amazon KindleFire</a> yesterday, that will bring the total of computer-like devices with constant internet access in our houses to <b>SEVEN</b> (3 laptops, 1 netbook, 2 Droids, and 1 tablet/e-reader)! From being able to keep up with extended family across the country on <a href="http://www.facebook.com/" target="_blank">Facebook</a>, chat with clients on <a href="http://www.skype.com/" target="_blank">Skype</a>, upload training videos to <a href="http://www.youtube.com/rypperformance" target="_blank">YouTube</a>, browse <a href="http://www.pinterest.com/" target="_blank">Pinterest</a> to find the latest and cheapest DIYs, connect to people with similar interests on <a href="https://twitter.com/#!/terriehahorton" target="_blank">Twitter</a>, read healthy living blogs on my <a href="http://www.google.com/reader" target="_blank">Google Reader</a> and <b>SO</b> <b>much more</b>, I cannot imagine not having continual access to the internet. The internet has shaped our generation from not only a personal stand, but from a <a href="http://www.rypperformance.com/" target="_blank">business</a> point of view as well. It is constantly evolving and I love it!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRLWdrTiFDCIi523tvr6GWjaLit4tLN2g07-oBM6LDOIRykTfUOKA4mHFTaB8csrx1c0U1mOMOKqinJbuLRt76Id2iZ6nJg8BQpg47WAQKRnI_DPq5TrT5CJ6KMUzjXxznFNB1plp_Jg/s1600/IMG_1631.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRLWdrTiFDCIi523tvr6GWjaLit4tLN2g07-oBM6LDOIRykTfUOKA4mHFTaB8csrx1c0U1mOMOKqinJbuLRt76Id2iZ6nJg8BQpg47WAQKRnI_DPq5TrT5CJ6KMUzjXxznFNB1plp_Jg/s400/IMG_1631.jpg" width="400" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="background-color: black; color: cyan;">Your Turn:</span></b></div><div class="MsoNormal"><b>What are your favorite sites on the internet?</b></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-62790943443487293092011-11-08T19:53:00.000-06:002011-11-08T19:53:40.381-06:00Month of Thanks Day 8<div class="MsoNormal"></div><div class="MsoNormal"><span class="Apple-style-span" style="font-weight: bold;"><b>Day 8: 4 Seasons</b></span></div><div class="MsoNormal" style="font-weight: bold;"><br />
</div><div class="MsoNormal">After growing up in Florida and spending the first 23-and three quarter years of my life living where the seasons were commonly referred to as hot, hotter, and hottest, moving to Colorado allowed me to experience all four seasons for the first time and brought on a new love and appreciation for not only the seasons, but the activities which abound with each as well! Despite no longer living in Colorado, I am so thankful we get to experience all four seasons in Colorado. Below are just a few of our favorite things about each season here in Alabama. </div><div class="MsoNormal"></div><ul><li>Changing of the leaves, pumpkin patches, and sitting on the porch enjoying happy hour in crisp cool air in the Fall</li>
<li>Snow and glistening ice on the barren branches, and snuggling under cozy blankets while drinking hot cocoa or the perfect cup of coffee in the Winter</li>
<li>Magnolia trees, Japanese cherry blossoms, and hundreds of azaleas in full bloom while being able to kayak down the rivers and enjoy a picnic lunch under the refreshing sun in the Spring</li>
<li>Farmers Markets, days spent at the lake, evenings spent grilling and watching the lightning bugs flitter in the yard, and weekends spent camping and building bonfires in the Summer</li>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2fuUslRvyb-ERAtl-t3EIlUDf6tlPumu0-xqWJqEEfxTw-IkpojNVycmP_263YIyysSexMhWyCEIGEGNJm2sxqAPFEQXv4LaONwaFZ2OCZJPprabCHJFcqfkRKxsKZuAC0WUmCFIP8bQ/s1600/IMG_2214.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2fuUslRvyb-ERAtl-t3EIlUDf6tlPumu0-xqWJqEEfxTw-IkpojNVycmP_263YIyysSexMhWyCEIGEGNJm2sxqAPFEQXv4LaONwaFZ2OCZJPprabCHJFcqfkRKxsKZuAC0WUmCFIP8bQ/s320/IMG_2214.JPG" width="320" /></a></div><div class="MsoNormal"> <span class="apple-style-span" style="font-weight: bold;"><o:p></o:p></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com1tag:blogger.com,1999:blog-2042462380719746461.post-23942194305257675402011-11-07T19:29:00.001-06:002011-11-07T19:29:48.424-06:00Month of Thanks Day 7<div class="MsoNormal"><b>Day 7: Life</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzIm_y2izRlQ9BcJmbk3H-EPRUygQBSt-thCsaSxqzl14YXXdThefvIYWZXyUwYUMQoNmVmNJCbKIBKyqM5l2eyBL2cNaZ485DUatq22THrXY8gmqCwTG-7V_7D4QFjuNcmpsaNe-gatk/s1600/IMG_2436.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzIm_y2izRlQ9BcJmbk3H-EPRUygQBSt-thCsaSxqzl14YXXdThefvIYWZXyUwYUMQoNmVmNJCbKIBKyqM5l2eyBL2cNaZ485DUatq22THrXY8gmqCwTG-7V_7D4QFjuNcmpsaNe-gatk/s320/IMG_2436.JPG" width="320" /></a>I am truly thankful to be alive and experience this adventure known as life. Each day is a gift and never promised. After losing our oldest furbaby abruptly this weekend, it truly made me realize to live each day to the fullest, say I love you more than you think you should, challenge yourself by facing your fear and taking risks, hug your loved ones a little tighter, and show kindness to both friends and strangers alike because you never know when you may take your last breath. </div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-64766698023989704172011-11-06T20:50:00.002-06:002011-11-06T20:56:23.032-06:00Month of Thanks Day 6<div class="MsoNormal"><b>Day 6: J-O-B</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I am thankful to have a job. Though my current full-time job is not in the field I love and have a passion for, it is a job which provides a decent salary and a steady income, and I am still able to do <a href="http://www.rypperformance.com/">personal training, program design,</a> and teach group fitness classes part-time. Though there are days when I am dis-heartened and feel defeated, I am thankful to have an office to go to each day and a pay check deposited into my account every 2-weeks. Though there are times when I feel under-appreciated and under-paid, I know I am good at my job and have made a positive impact in our community and helped save lives. So while my job may not be what I love, I still give my all each and every day and close my office door knowing I am making a difference every day! <span class="apple-style-span"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; color: #002060;"><o:p></o:p></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjbl1mhJqjG3m9nfIvuBQE5cogrUZIjFxx51IEtQwJJXwR5T0hwiyIeQgOHrhZJTaLLqaIjGQrHbjrbmeGI78gX3bfouMA1Y4Wi2YUGYudZLHnpVXQkFxH3v9bx3F0VMipHamW3-aVnw/s1600/IMG_0294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjbl1mhJqjG3m9nfIvuBQE5cogrUZIjFxx51IEtQwJJXwR5T0hwiyIeQgOHrhZJTaLLqaIjGQrHbjrbmeGI78gX3bfouMA1Y4Wi2YUGYudZLHnpVXQkFxH3v9bx3F0VMipHamW3-aVnw/s400/IMG_0294.JPG" width="400" /></a></div><div class="MsoNormal"><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com1tag:blogger.com,1999:blog-2042462380719746461.post-16073662565391798402011-11-05T19:35:00.000-05:002011-11-05T19:35:18.983-05:00Month of Thanks - Day 5<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh72trog8si0wXcqV9Leo4hJN72qGgYKg869Epq3wPyxiT_E4KHbHP-0idMoc2tNTkAuhaJJEkkDOrk2P-UCO64jttUW_x-qfu8PtZeQ6dm2SWmQkPBxJYNVLMurDky5VakVDR_0EBerQM/s1600/IMG_0471.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh72trog8si0wXcqV9Leo4hJN72qGgYKg869Epq3wPyxiT_E4KHbHP-0idMoc2tNTkAuhaJJEkkDOrk2P-UCO64jttUW_x-qfu8PtZeQ6dm2SWmQkPBxJYNVLMurDky5VakVDR_0EBerQM/s320/IMG_0471.jpg" width="240" /></a><br />
<div class="MsoNormal"><b>Day 5: Furbabies</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I write today’s thankful post with a very heavy and saddened heart. When I decided to write about my furbabies as my thankful post today, I was planning to write about how I never planned to have 4 furbabies but am thankful for each and all the love and laughter they each bring into my life. However, this afternoon we had to abruptly say goodnight and forever sweet dreams to our oldest baby girl, Star. Star was our nearly 12 year old black lab, who loved a tennis ball nearly as much as she loved her daddy. Today’s post is dedicated to Star and the bed time story written to her by her daddy…</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="background-color: white; color: #002060;">RIP Star!!!! You were with me for high school graduation, crazy times of learning (and times of no learning) at UF, the meeting of the future Mrs. <span style="color: #002060;">Romer</span>, graduation from my bachelors and masters, the end of my teen years and the beginning of my adult years, life in four states, two cross-country moves, wacky fourth floor walk-ups and huge yards with all the space you could want...you never complained when I brought home extra siblings, stopped playing catch too soon, made you go outside in the snow, or help me with all-nighter of work. You were amazing and I'll always love you!!!</span></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjllu5ABkRA0MpARhyT7eJf5cC0SW-XmQ-e1AJ0kgXozXyjyldV5w8l1-umO8WUo_y4lVWUzoW4FhTP2KAE4ZFDpP2I4jdyZP-OTV3qQvmbn29hHKbnnQmA5bANVMKiutVIwN0kn3TF5D4/s1600/IMG_2592.JPG" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjllu5ABkRA0MpARhyT7eJf5cC0SW-XmQ-e1AJ0kgXozXyjyldV5w8l1-umO8WUo_y4lVWUzoW4FhTP2KAE4ZFDpP2I4jdyZP-OTV3qQvmbn29hHKbnnQmA5bANVMKiutVIwN0kn3TF5D4/s320/IMG_2592.JPG" width="320" /></a></div><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0LZmXP59d7ujxxJimX_xegXCbsHVu2h0u0pGyDXG243PGIkfK4Qm2nPcvsmpFE8GlCS3siNi1WQcHdOe5oZB5NdZpyOOKR593b4SIA13YXoHoSa0e2KChxa-b1zBDwxnZklLfId5kenA/s1600/IMG_2009.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0LZmXP59d7ujxxJimX_xegXCbsHVu2h0u0pGyDXG243PGIkfK4Qm2nPcvsmpFE8GlCS3siNi1WQcHdOe5oZB5NdZpyOOKR593b4SIA13YXoHoSa0e2KChxa-b1zBDwxnZklLfId5kenA/s320/IMG_2009.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA4kq9WLqv3HbG9ie0JQq88soyCikq3yJMvb3u7rlAoDCQuuQSIMpvCNlfUk6hIkNgyPOy0yj4nLVX7WDQdUWy7OUQMs3-PIq7EslzV0HWfqaK_ATo3ZrX9tWs-zHoedeSllaaMlxTFK0/s1600/IMG_1408.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA4kq9WLqv3HbG9ie0JQq88soyCikq3yJMvb3u7rlAoDCQuuQSIMpvCNlfUk6hIkNgyPOy0yj4nLVX7WDQdUWy7OUQMs3-PIq7EslzV0HWfqaK_ATo3ZrX9tWs-zHoedeSllaaMlxTFK0/s320/IMG_1408.jpg" width="320" /></a></div><div class="MsoNormal"><span class="Apple-style-span" style="color: #002060;">Star, you will be Forever Loved, Never Forgotten, and Always Missed. Momma loves you JaMima and misses you so much!</span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-30867979190256424322011-11-04T20:29:00.002-05:002011-11-04T20:29:59.708-05:00Month of Thanks Day 4Day 4: My Legs<br />
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</div><div class="MsoNormal">Despite having just had meniscus surgery today, I am thankful for my legs. My legs have allowed me to enjoy the beautiful scenes while trail running and mountain biking. My legs have allowed me to climb multiple 14ers during my time in Colorado, including the famous Pikes Peak. My legs have walked the streets of Europe and experienced the amazing waters while snorkeling at the Baths in Virgin Gorda in the British Virgin Islands. My legs have crossed a number of finish lines, from 5Ks to half-marathons and run more laps on a track than I can count. My legs have taught me to push beyond what my mind thinks is capable and by allowing my heart to take over, my legs can soar. Whether its hopping on my road bike, pounding a few miles on the asphalt or playing a little game of tennis, my legs have provided me a healthy outlet to relieve stress and clear my mind. So while I may be laid up today and the next several days from surgery, I am thankful for my legs and am looking forward to where else they will take me!!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWZ4yqPZcjKlPOPWzbDaiVERjkzLkz-X_pCl-160dbseU6DTob-QMT9Pv73UBEFOludxkknmIBR3G241sQxC5XqW64SsAnmRGiw2h2sZpfq_ilKNK3h5VNUCov5FH9B1FIMHtkxlqYdjM/s1600/Muddy+Trail+Run-Terrieha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWZ4yqPZcjKlPOPWzbDaiVERjkzLkz-X_pCl-160dbseU6DTob-QMT9Pv73UBEFOludxkknmIBR3G241sQxC5XqW64SsAnmRGiw2h2sZpfq_ilKNK3h5VNUCov5FH9B1FIMHtkxlqYdjM/s320/Muddy+Trail+Run-Terrieha.jpg" width="180" /></a></div><div class="MsoNormal"><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com1tag:blogger.com,1999:blog-2042462380719746461.post-15931179491721442142011-11-03T19:54:00.000-05:002011-11-03T19:54:20.569-05:00Month of Thanks....Day 3<div class="MsoNormal"><b>Day 3: Freedom</b></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCittfPpjDIzhdjVznNtqZfTUZ9S4OCeUImPDoDZS9l6VmL0pgMqtVPhqiLw_-NCBBcPNHeu3GiCN2ofN5Kq2I7y9VXJvNr96AT7UcdQH1PbGmAQE4NSuCByNGFqh6-6L8S-Ajo3XvjpE/s1600/New+York+City+December+2006+040.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCittfPpjDIzhdjVznNtqZfTUZ9S4OCeUImPDoDZS9l6VmL0pgMqtVPhqiLw_-NCBBcPNHeu3GiCN2ofN5Kq2I7y9VXJvNr96AT7UcdQH1PbGmAQE4NSuCByNGFqh6-6L8S-Ajo3XvjpE/s320/New+York+City+December+2006+040.jpg" width="240" /></a></div><div class="MsoNormal">I am thankful for all of my freedoms, rights and privileges. I am thankful to live in a country where everyone doesn’t have to have the same beliefs and opinions and each individual is able to express their opinions and beliefs through both speech and written word. I am thankful for the freedom to own a house, a car, and a gun. I am thankful for the freedom to pursue higher education and the right to vote. I am thankful for those both past and present, who have served to defend our country, our leaders who have worked to establish our rights, and our fore-fathers who had the insight to create such sound principles which are still vital to being an American today!</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com1tag:blogger.com,1999:blog-2042462380719746461.post-23274357800126370202011-11-02T20:34:00.000-05:002011-11-02T20:34:07.076-05:00Thankful...Day 2<div class="MsoNormal"><b>Day 2: Adversity</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This may sound odd but there is definitely truth behind it! While it is hard to appreciate the challenges life presents during adversity, looking back I have realized those obstacles have not only made me who I am but have made me a stronger person and taught me valuable lessons. Adversity has helped shape my beliefs, my relationships, and my belief in myself. It is because of the obstacles I have overcome that my self-confidence has soared!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVYrzl8CJRfyNEmv7lLhQhgU5V5NPtKi9dnbjtNL9T5GNEogrtTIwSarqun3ZjVk3siHndt4NQJglu9VOCWGgrsEP0GbTvq_4eFEHLjhkZ0m1Tm958U-rMvDzo5JwwxoWBgAmGzg6OEb4/s1600/2008+014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVYrzl8CJRfyNEmv7lLhQhgU5V5NPtKi9dnbjtNL9T5GNEogrtTIwSarqun3ZjVk3siHndt4NQJglu9VOCWGgrsEP0GbTvq_4eFEHLjhkZ0m1Tm958U-rMvDzo5JwwxoWBgAmGzg6OEb4/s320/2008+014.jpg" width="320" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Witnessing divorce first-hand as a child helped cement my belief in never going to bed upset, going the extra mile to show someone you care, and the only way to argue is naked (because making each other strip down to argue will end all arguments and just make you smile). Growing up in a single-parent family, taught me to work for everything you have, independence is a vital attribute, and there is no such thing as “man chores” or “woman chores”. Working my way through college taught me, you can’t always have what you, but to appreciate what you have, sleep is overrated, and NEVER give up. Fighting my way through Grad School taught me to believe in myself and I can accomplish my dreams and goals! I realize adversity is truly just a part of life and am ready to face it head on and am thankful to be able to learn from the experiences.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYXljqNzUVwIFVfwj_lm5vr7DwhkPE_OpZcW8kMPftLvCu49waF_hgTawh_abTeb4AAD8Zqr9lmoYe2JbSaZVeKQsc0rX4Fi6OnaCcWuFDLM66uIbn3k1aJM8Er6WqWmabbqkETAUHOII/s1600/University+of+Florida+Graduation+Pictures+025.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYXljqNzUVwIFVfwj_lm5vr7DwhkPE_OpZcW8kMPftLvCu49waF_hgTawh_abTeb4AAD8Zqr9lmoYe2JbSaZVeKQsc0rX4Fi6OnaCcWuFDLM66uIbn3k1aJM8Er6WqWmabbqkETAUHOII/s320/University+of+Florida+Graduation+Pictures+025.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguzu0jgOptJ7_9C6L7xucJMmcbAePbG7t7n_EMKGyNAZHWESwcVnq7Neloc-OKhuYSYHh4NQFsdc1UkwL0UVzguz-_rpBtkDp_o7jJvhfxKW-ko3cLNXqAvI-q-N6tx2ZU1A4dYBAJNjk/s1600/University+of+Florida+Graduation+Pictures+023.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguzu0jgOptJ7_9C6L7xucJMmcbAePbG7t7n_EMKGyNAZHWESwcVnq7Neloc-OKhuYSYHh4NQFsdc1UkwL0UVzguz-_rpBtkDp_o7jJvhfxKW-ko3cLNXqAvI-q-N6tx2ZU1A4dYBAJNjk/s320/University+of+Florida+Graduation+Pictures+023.jpg" width="320" /></a></div><div class="MsoNormal"><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-55029640268338161152011-11-01T20:55:00.000-05:002011-11-01T20:55:28.044-05:00November....30 Days of Thanks!<div class="MsoNormal"><b>Day 1: My Husband</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I truly feel my happiness and life is centered around my husband. I am so thankful to have such a loving, hard-working, dedicated husband. I was not looking for a relationship in April 2004, but one date led to another. Then May 2007, while packing to move across the country to Colorado to start a new chapter of our lives together, he asked me to be his wife. A little over two years later, we said the two big words, “I Do” on Megan’s Bay in St. Thomas. Our life has been a whirlwind of adventures, full of thrills, hard work, sacrifices, and more moves than most people make in their lives! However, I wouldn’t change any of it…I am happy beyond words and attribute the joy in my heart and the smile on the face to my husband, the man who tells me he loves me every day, will not go to sleep without kissing me goodnight, and takes the furbabies out for a run in hopes of tiring them out to make my evening easier! I love you and am thankful for you!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHllYyT1nqCe4rCbH-hZUXXBktoR6bkzSe9saatNUjvXUQQYP5eIIckOpv63OMbiY2ug6aso4oWzDyk1meCYNVZCibKqrig-dvvutrlVBcobVHgxHWpifNYdsXjhQ1J2dEdThj7YWq-3E/s1600/0100.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHllYyT1nqCe4rCbH-hZUXXBktoR6bkzSe9saatNUjvXUQQYP5eIIckOpv63OMbiY2ug6aso4oWzDyk1meCYNVZCibKqrig-dvvutrlVBcobVHgxHWpifNYdsXjhQ1J2dEdThj7YWq-3E/s320/0100.jpg" width="212" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi80Fyx59SVcJPbeg4WX1iUZyMcz5tpBEwwoB_Z8A0aOWIDJsm8JoMyxvL_2lV2CieXFH5LBFkQY8mgenjLl4FpuDFApmp_jNUr3KsSNLf3VwHd74I0BXmirBfHqPUiAkEnI5BzMBg4ITE/s1600/0040.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi80Fyx59SVcJPbeg4WX1iUZyMcz5tpBEwwoB_Z8A0aOWIDJsm8JoMyxvL_2lV2CieXFH5LBFkQY8mgenjLl4FpuDFApmp_jNUr3KsSNLf3VwHd74I0BXmirBfHqPUiAkEnI5BzMBg4ITE/s320/0040.jpg" width="212" /></a><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioHTFa7mi-CtooPCu16eeSGKLZlKME8FLDRuUTPOlV1RHMWAi0g6i0SaQ7AV2lhNG3KsD_N_L5fHdVVJJS8SPOp3GtWug0NoEni8OnX0r30xApztqxfFDbd4BWPTQV80BrM6Iw_zjf0LE/s1600/0112.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioHTFa7mi-CtooPCu16eeSGKLZlKME8FLDRuUTPOlV1RHMWAi0g6i0SaQ7AV2lhNG3KsD_N_L5fHdVVJJS8SPOp3GtWug0NoEni8OnX0r30xApztqxfFDbd4BWPTQV80BrM6Iw_zjf0LE/s320/0112.jpg" width="212" /></a></div><div class="MsoNormal"><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com5tag:blogger.com,1999:blog-2042462380719746461.post-70336531936086381342011-07-26T07:52:00.000-05:002011-07-26T07:52:30.151-05:00Motivation to Workout<div class="MsoNormal">Ever have those days, or maybe even weeks, where you just can’t find the motivation to go from your desk, to your car, to the gym? <span style="mso-spacerun: yes;"> </span>Or once you make it home from work you just can’t seem to muster the energy to lace up your running shoes to hit the pavement? Here are 5 tips to help you find the inspiration to get your workout in!</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">1. Visualize your Future Achievements<o:p></o:p></i></b></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Whether it’s crossing the finish line of your first triathlon, hitting a PR in a 5K, losing 30 pounds, or just fitting into your favorite pair of ‘skinny’ jeans, picture what that achievement will look like, how great you will feel, and the massive smile that will be on your face when you meet your goal. </div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">2.</i></b> <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Positive Self-Talk<o:p></o:p></i></b></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Ever tell yourself you are “too out of shape”, “too slow”, “too old”, or “this will never work” before a workout? Fight that negative self-talk with positive self-talk, focusing on your strengths, and remember, “A journey of a thousand miles begins with a single step.”<span style="mso-spacerun: yes;"> </span>Remind yourself that fitness is a journey; take it one day at a time, putting one foot in front of the other. </div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">3.</i></b> <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Focus on the Why<o:p></o:p></i></b></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Write specific, attainable goals, and post in a place which you will see every day, to encourage you to get your workout in. If you are lacking motivation prior to a workout, spend 5 minutes writing down why you workout and why you won’t give up. Remember, the secret to success is not will-power, but rather “want-power”. Choose to be active because you <i style="mso-bidi-font-style: normal;">want </i>to be!</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">4. Choose Activities you Enjoy<o:p></o:p></i></b></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>There a multitude of ways to incorporate fitness into your life. If you don’t currently love your routine, mix it up! To allow you to look forward to your workout choose activities which you enjoy. Use your workout time for catching up with friends if you are a social butterfly or reserve the time as ‘me-time’ if you prefer a quieter workout. <span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">5.</i></b> <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Look Around and Within<o:p></o:p></i></b></div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>Look for others who are working towards similar fitness goals. If you don’t find any friends or colleagues who have similar training goals and workout routines, check the internet, because chances are there is someone out there working toward similar goals. There are thousands of fitness blogs, along with sites such as <a href="http://www.dailymile.com/">DailyMile</a>, <a href="http://www.daillyburn.com/">DailyBurn</a>, <a href="http://www.sparkpeople.com/">SparkPeople</a>, and numerous others which allow you to record and track your workouts, while interacting and allowing others to see what you are doing. </div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>If outside sources of inspiration don’t fuel you, then look internally. Remember back to your last workout and how great you felt afterwards, whether you felt refreshed after a yoga class, completely spent after a high-intensity interval session, or energized after a lifting workout. Chances are, thanks to the release of endorphins, you felt better about yourself after the workout, then when you started! So whether its personal improvements or that drenched in sweat feeling, focus on how great you will feel and you will be out the door in no time!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOk-a7o778j-aNxC3xdg9BM4C_fxh4tqCw4EVWT0abaicfEe6jxsQpE7YHKWTVR2h2_nFIRt1bvzCVDYdjhBKRYOL3rGiXf3wpjX_DHOcEGI3P2cPmusyhyDPySZxa2C3cPJRNlQc4BTg/s1600/Med+Ball+Chop.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOk-a7o778j-aNxC3xdg9BM4C_fxh4tqCw4EVWT0abaicfEe6jxsQpE7YHKWTVR2h2_nFIRt1bvzCVDYdjhBKRYOL3rGiXf3wpjX_DHOcEGI3P2cPmusyhyDPySZxa2C3cPJRNlQc4BTg/s1600/Med+Ball+Chop.jpg" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: .5in;">Terrieha Romer is co-owner of RYP Performance, a company specializing in <span class="apple-style-span"><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt; mso-bidi-font-weight: bold;">outdoor bootcamps, small group training, one-on-one personal training, program design, and athlete performance training.</span></span><span class="apple-converted-space"><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt; mso-bidi-font-weight: bold;"> Terrieha has a Bachelors in Applied Physiology & Kinesiology, a Masters in Sports Medicine, and </span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;">holds</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt; mso-bidi-font-weight: bold;"> </span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;">several nationally</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt; mso-bidi-font-weight: bold;">and internationally</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;">recognized fitness-related certifications. She is also a former Track & Field Coach and Strength & Conditioning Coach at the High School, Division I, and Division II levels, in addition to working with elite athletes as a volunteer at the Olympic Training Center in Colorado Springs.</span></span><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-21414232276561192222011-07-21T07:33:00.001-05:002011-07-21T07:34:20.396-05:00It's Official!!Its Official....<b><i>I have torn my right lateral meniscus,</i></b> just as I had suspected. <i>See, my <a href="http://www.uccs.edu/">Masters in Sports Medicine</a> can come in handy at times</i>. After a full history, x-rays, and several special tests, it was confirmed and a plan of attack was devised.<br />
<div>I took the 25gauge needle in the knee like a pro, while my ortho aspirated 43cc's of fluid off my knee and injected a steroid shot. I left the office with a script for anti-inflammatory, 3 weeks of PT, and an appointment to evaluate and discuss surgical removal in August. I also left with strict orders to do no activity which causes any discomfort either during or after activity. So unless the cortisone shot was a miracle drug, I will be sticking only to upper body workouts.</div><div><i>**As a side note, I cannot say enough good things about the orthos at <a href="http://www.andrewscenter.com/">Andrew's Sports Medicine Institute and Orthopedic Clinic</a>. I knew they were truly the best, but the fact that they not only involved me and my wishes in the treatment plan as well as the fact that I felt as important as the NFL star in the other room left me with all smiles!</i></div><div><i><br />
</i></div><div>To celebrate the fact that I will not be doing any high-impact activities, here's a butt-kickin' lower-body circuit for you to do in my place!! Complete 15 reps per exercise, doing all 6 exercises in a row. Take a 2-minute break, then repeat two more times!! <i>*For single-leg exercises, do 15 reps per leg*</i></div><div><a href="http://www.youtube.com/rypperformance#p/u/22/A3VvSV37OoU">Box Hop w/ Squat</a></div><a href="http://www.youtube.com/rypperformance#p/u/52/N6X_YjmtBj0">Mountain Climbers</a><br />
<div><a href="http://www.youtube.com/rypperformance#p/u/21/X3TVchg_06M">Lateral Box Lunge</a><br />
<a href="http://www.youtube.com/rypperformance#p/u/48/Ulmmt2CzahI">Burpees</a><br />
<a href="http://www.youtube.com/rypperformance#p/u/41/EUdydXXJlIY">Partially Supported Single-Leg Squats</a><br />
<a href="http://www.youtube.com/rypperformance#p/u/35/Qvm9n5dWjTo">Squat Jumps</a><br />
<i>This workout requires no gym-membership and the only equipment you need is a step (a park bench also works great). Workout should take 15-20 minutes total!! </i><br />
<i><br />
</i><br />
<b><i>Let me know your thoughts if you try out this workout, as I love to hear your feedback!!</i></b></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-38457786937418020492011-07-19T07:43:00.000-05:002011-07-19T07:43:00.903-05:00Grocery Shopping....Not a Cheap HobbyI have a love/hate relationship with grocery shopping. I truly love cooking and having a stocked fridge and pantry, but I hate spending so much money. My husband and I eat three meals plus snacks each day and only eat out <i>maybe</i> once a week, thus our grocery bill tends to run a little high. While my husband is a routine eater (he literally can eat the same thing for breakfast and lunch everyday for months), I need variety in my life. Here is this week's dinner run down:<br />
<br />
1. <b>Stuffed Whole Wheat Shells with Pesto</b><br />
(Stuffing: Spinach, Basil, Cottage Cheese, Apple & Maple Chicken Sausage & Mozzarella)<br />
2.<b> Black Bean Burgers w/ Avocado on Whole Wheat Buns w/ Kale Chips, Watermelon & Goat Cheese Salad</b><br />
(Burgers: Black Beans, Roasted Red Peppers, Corn, Garlic, Ground Flax Seeds, & Tomato Sauce)<br />
3. <b>California BLTs w/ Sweet Potato Fries</b><br />
(Sandwich: Turkey Bacon, Avocado, Tomato, Whole Wheat Bread)<br />
4. <b>Grilled Chicken w/ Grilled Peaches stuffed with Goat Cheese & Honey, Steamed Broccoli</b><br />
5. <b>Homemade Whole Wheat White Pizza w/ Spinach & Caramelized Onions</b><br />
6.<b> Zucchini & Squash Pesto Pasta Bake</b><br />
(Julienne Veggies w/ Artichoke Flour Pasta, Pesto & Mozzarella)<br />
7. <b>Salad Beast</b><br />
(Loaded with fresh fruit & veggies, topped with roasted chickpeas and homemade balsamic vinaigrette)<br />
<br />
This week I also made two batches of homemade granola and homemade dark chocolate almond butter, as well as homemade Larabars. I also have hopes of making macaroons. I also stocked up on our weekly essentials: fresh fruit, almond milk, greek yogurt, hummus, diet mountain dew, and beer :)<br />
<br />
This week's total put us at $159 and I am sure we will need to buy a little more DMD and beer before the week is over!! I do buy a number of organic products and believe in humane treatment of animals, thus am a proponent of free-range, no antibiotics, etc. Also, this week had very little meat and our pantry was not too empty. Thus, my love/ hate relationship :)<br />
<br />
If you are interested in any actual recipes, let me know and I will be happy to post in the comments. <b><i>What is your average grocery bill?!?</i></b>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-66397747970223320782011-07-18T18:57:00.000-05:002011-07-18T18:57:15.876-05:00Workout Mix-Up<div class="MsoNormal"><span style="mso-bidi-font-size: 12.0pt;">This week’s article is for those who are looking to mix up their workouts, those who have hit a training or fitness plateau, those who don’t have a gym membership or can’t find time to hit the gym, and for those who think fitness has to be hour-long, grueling workouts. Below are three not-so novel ideas, but can lead to a new outlook on fitness and a newer, healthier you!<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">10-minute Blasts:<o:p></o:p></b></div><div class="MsoNormal" style="text-indent: .5in;">Find your inner kid, grab a jump rope, and incorporate 10minutes of fast jump rope three times per day to burn over 400 calories (based on 150 lb person and varies depending on conditioning level and metabolism). Another great way to throw in exercise throughout the day is adding in sets of cardio-burst exercises such as burpees, mountain climbers, or squat jumps to spike your heart rate. Try performing sets of 10reps during the commercials of your favorite TV shows or pull away from the computer throughout the day for a quick 30 second cardio-burst which will leave you feeling refreshed! If you’re looking for something less dynamic, hit some nearby stairs three times a day for 10minutes of stair walking to get the legs burning, heart pumping and burn an estimated 272 calories (based on criteria above).</div><div class="MsoNormal" style="text-indent: .5in;"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Outdoor Adventure:<o:p></o:p></b></div><div class="MsoNormal" style="text-indent: .5in;">Hop off the treadmill or spin bike and take your running or cycling outside. Not only will you burn more calories, but you can enjoy the natural beauty of the ‘Loveliest Village on the Plains’, and meet runners and cyclists of all levels to help you stay motivated. Instead of traditional distance running, hit the track and take your body to a new level with an interval workout. For beginners try 4 sets of 400meter (1 lap) run followed by 400meter walk; more advanced runners try 6 sets of 600meter sprints, followed by 200meter walk/jog. For cyclist incorporate 30 second sprints or hill repeats into your workout. If running or cycling isn’t your thing, take advantage of local trails and spend some time hiking. An hour of hiking at Chewacla State Park can burn an estimated 400+ calories. </div><div class="MsoNormal" style="text-indent: .5in;">While you are outdoors for cardio, don’t forget you can do an amazing resistance training workout outdoors as well. Head to an area park and using only your body-weight and/or a park bench get in a full-body workout. If you don’t make it out of work before the sun goes down, body-weight workouts can easily be done at home with no equipment! Body-weight workouts can be designed for all fitness-levels, even leaving the iron-pumping gym-aholic out of breath and a little sore the next day. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Out of the Zone:<o:p></o:p></b></div><div class="MsoNormal" style="text-indent: .5in;">Finally, go outside your comfort-zone and try something new. Try a new class at your gym, get in the pool and start swimming laps, treading water or pool running. No worries if you don’t have a gym membership, look into area leagues for team sports or grab a friend/spouse and hit the tennis courts. Don’t worry if you don’t know the rules, running around the courts volleying the ball back and forth will provide a great workout, or take it up a notch by running suicides or doing a cardio-burst exercise between volleys. </div><div class="MsoNormal"><br />
</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div class="MsoListParagraph" style="margin-left: 0in; mso-add-space: auto;">Terrieha Romer is co-owner of RYP Performance, a company specializing in <span class="apple-style-span">outdoor bootcamps, small group training, one-on-one personal training, program design, and athlete performance training.</span><span class="apple-converted-space"><span style="mso-bidi-font-weight: bold;"> Terrieha has a Bachelors in Applied Physiology & Kinesiology, a Masters in Sports Medicine, and </span></span><span class="apple-style-span"><span style="color: black;">holds</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-weight: bold;"> </span></span><span class="apple-style-span"><span style="color: black;">several nationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">and internationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">recognized fitness-related certifications. She is also a former Track & Field Coach and Strength & Conditioning Coach at the High School, Division I, and Division II levels, in addition to working with elite athletes as a volunteer at the Olympic Training Center in Colorado Springs.</span></span></div><div class="MsoNormal"><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-88868941093970220612011-06-28T06:52:00.000-05:002011-06-28T06:52:53.452-05:00Five Fitness Myths Debunked!<div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><strong><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">MYTH: More protein = big muscles.</span></strong></div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">Increased protein does not correlate to extra strength or muscle size. In fact, just like carbohydrates, excess protein can be stored as fat. Exercise, rather than excessive protein intake, is the key ingredient to increasing muscle size. While our bodies do require protein to repair and build lean body tissue, the quantity required is much lower than most think. The general recommendation is 0.8 – 1.2 grams of protein per kilogram of bodyweight. Thus, a180pound male would need 65-98 grams of protein per day. </div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><strong><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">MYTH: Women who lift weights will get bulky.</span></strong></div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">Women do not have enough testosterone to develop bulky muscles. On average, women produce at least 10 times less testosterone than men. If it were easy to “bulk-up” every male at the gym would look like a body builder!</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><strong><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">MYTH: Longer low-intensity exercise burns more fat than high intensity.</span></strong></div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">Weight-loss is a simple equation: calories in versus calories out. While it is true only a small amount of fat is utilized when exercising at higher intensities, it is also true the rate of caloric expenditure and the total number of calories burned are much higher compared to exercising at lower intensities. Therefore, the total amount of fat utilized (‘burned’) during higher intensity exercise is greater than the fat burned during lower intensity exercise. </div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><strong><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">MYTH: Abdominal exercises lead to a flat stomach.</span></strong></div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">Despite the late-night infomercial propaganda and the countless gym-goers who devote 20 minutes a day to crunches, a flat stomach is not achieved from abdominal exercises. <span style="mso-spacerun: yes;"> </span>For most people, the key component to getting that desired 6-pack, or greater definition of the abdominals, is a reduction in body fat. Everyone has a 6-pack, it’s just a matter of it being covered by a layer of fat, as unfortunately the human body finds the midsection an ideal spot for fat storage. Numerous studies have shown that when enough calories are being burned to lose weight, fat is reduced from the entire body, not just in the area being exercised. </div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><strong><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">MYTH: Late-night eating causes weight-gain.</span></strong></div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">Weight-gain is only achieved through consuming more calories than you burn. Studies have shown there is no correlation between weight-gain and the time of day we eat. If your daily intake of food results in a caloric surplus, you will gain weight. Whether you eat your final meal at 5pm or midnight, it all goes back to a simple equation: calories in versus calories out. </div><div style="margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;"><br />
</div><div class="MsoListParagraph" style="margin-left: 0in; mso-add-space: auto;">Terrieha Romer is co-owner of RYP Performance, a company specializing in <span class="apple-style-span">outdoor bootcamps, small group training, one-on-one personal training, program design, and athlete performance training.</span><span class="apple-converted-space"><span style="mso-bidi-font-weight: bold;"> Terrieha has a Bachelors in Applied Physiology & Kinesiology, a Masters in Sports Medicine, and </span></span><span class="apple-style-span"><span style="color: black;">holds</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-weight: bold;"> </span></span><span class="apple-style-span"><span style="color: black;">several nationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">and internationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">recognized fitness-related certifications. She is also a former Track & Field Coach and Strength & Conditioning Coach at the High School, Division I, and Division II levels, in addition to working with elite athletes as a volunteer at the Olympic Training Center in Colorado Springs.</span></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-1011769804923785222011-06-19T21:22:00.000-05:002011-06-19T21:22:18.777-05:00Fat Burning Zone is a Myth!<div class="MsoNormal" style="text-indent: .5in;">This week’s article discusses the myth of the ever-so popular ‘Fat-Burning Zone’. This myth, which specifies the specific heart rate range you must exercise in to ‘burn fat’, is so prevalent manufacturers of cardio equipment proudly display these age-based ranges on their machines. <span style="mso-spacerun: yes;"> </span>However, the fact is, during exercise your body uses both fat and carbohydrates as fuel, thus both fat and carbohydrates are ‘burned’. </div><div class="MsoNormal" style="text-indent: .5in;">Exercising at a very low intensity, such as walking, results in fat being utilized (‘burned’) as the primary source of fuel. As exercise intensity increases the contribution of fat being utilized decreases, and the carbohydrate contribution increases. Because fat is the primary source of fuel utilized during low-intensity exercise, it is often assumed that low-intensity exercise is best for burning fat, thus resulting in the ‘fat-burning zone’ myth. However, while it is true only a small amount of fat is utilized when exercising at higher intensities, it is also true the rate of caloric expenditure and the total number of calories burned are much higher compared to exercising at lower intensities. Therefore, the total amount of fat utilized (‘burned’) during higher intensity exercise is greater than the fat burned during lower intensity exercise.</div><div class="MsoNormal" style="text-indent: .5in;">The key point for weight loss is: ‘Calories In versus Calories Out’. The calories consumed must be less than the calories burned. Also, when looking at fuel sources from a weight loss perspective, it matters very little whether the calories burned are from fat or carbohydrates. </div><div class="MsoNormal"><span style="mso-tab-count: 1;"> </span>A great way to perform high intensity exercise and decrease your body fat percentage is to incorporate interval training into your cardio training program. <span class="apple-style-span"><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;">Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your post-workout metabolic rate.</span></span><span class="apple-converted-space"><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span></span><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"> </span>For your next cardio workout, try incorporating 8-12 reps of 30 seconds max effort (increasing speed, resistance, or incline), followed by 2-3 minutes at your moderate pace.</div><div class="MsoNormal" style="text-indent: .5in;"><a href="http://www.rypperformance.com/About.html">Terrieha Romer</a> is co-owner of <a href="http://www.rypperformance.com/">RYP Performance,</a> a company specializing in <span class="apple-style-span"><span style="mso-bidi-font-weight: bold;">outdoor bootcamps, small group training, one-on-one personal training, program design, and athlete performance training.</span></span><span class="apple-converted-space"><span style="mso-bidi-font-weight: bold;"> Terrieha has a Bachelors in Applied Physiology & Kinesiology, a Masters in Sports Medicine, and </span></span><span class="apple-style-span"><span style="color: black;">holds</span></span><span class="apple-converted-space"><span style="color: black; mso-bidi-font-weight: bold;"> </span></span><span class="apple-style-span"><span style="color: black;">several nationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black; mso-bidi-font-weight: bold;">and internationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">recognized fitness-related certifications. She is also a former Track & Field Coach and Strength & Conditioning Coach at the High School, Division I, and Division II levels, in addition to working with elite athletes as a volunteer at the <a href="http://www.teamusa.org/about-usoc/u-s-olympic-training-center-colorado-springs">Olympic Training Center in Colorado Springs</a>. Please email any questions and all correspondence to : getstarted@rypperformance.com</span></span><span style="mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-36356663195059855492011-06-18T07:34:00.000-05:002011-06-18T07:34:29.524-05:00Fresh IdeaI have struggled with the idea of writing a niche-type blog for over a year. Not because I don't have the knowledge, passion, education, and experience. Instead, that is the exact reason I have struggled, I don't want to be just another "healthy-living" blog. Despite the fact that I read these types of blogs on a daily basis, I actually am often times annoyed, as these blog authors put forth info that is just their personal experience and do not actually know or understand the science (physiology or biomechanics) behind aerobic (running, cycling, etc) or resistance training; yet hundreds of readers take their advice and implement incorrect strength training programs, run the wrong way, and write race training plans based on what someone else did. This is not to say I know it all, because I don't, but I have spent the last 10 years learning, spending thousands of dollars on grad school and numerous certifications, hundreds of hours to continuously sharpen my skills and keep my certifications current, and countless hours training clients and coaching athletes!<br />
{Stepping off my soap box now....}<br />
I have decided that when I blog it will be about exactly what I want to blog about, if that's about fitness, nutrition/recipes, work, or just a few short sentences about what I did during the day then so be it :)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJXURHMEBwHHNxNKZdWFPFBcJMbcs5_kARHVoDccw5PxAA0AK_3hABmmBxNtWcbmUFI5D0gjFSuTxrJi4rDw95JLpSn611oDWsc8Z1yGRBbzQVNkbOFpu_MquLCVKDGwt4QjA61DhjETs/s1600/SB+Pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJXURHMEBwHHNxNKZdWFPFBcJMbcs5_kARHVoDccw5PxAA0AK_3hABmmBxNtWcbmUFI5D0gjFSuTxrJi4rDw95JLpSn611oDWsc8Z1yGRBbzQVNkbOFpu_MquLCVKDGwt4QjA61DhjETs/s400/SB+Pic.jpg" width="400" /></a></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0tag:blogger.com,1999:blog-2042462380719746461.post-88940932656957717012011-03-09T11:13:00.003-06:002011-03-10T13:28:18.435-06:00Cross-Training makes for a more Complete Workout<div class="MsoNormal" style="text-align: left; text-indent: 0.5in;"><b><i><span class="Apple-style-span" style="color: purple; font-size: x-small;">One key feature of this blog is a weekly informational fitness-related column. This column will be posted towards the beginning of the week. Some weeks may have a more research focus, while other weeks will be loaded with practical applications. Either way, all columns are based on scientific facts and sound fitness/ training principles. I would love to hear your opinion and am open to dialog on the articles!</span></i></b></div><div class="MsoNormal" style="text-indent: .5in;"><br />
</div><div class="MsoNormal" style="text-indent: .5in;">This week’s column, which focuses on incorporating <b>Cross-Training</b> into your workout routine, is geared primarily for the recreational athlete, but can be applied across all levels of fitness. Cross-training, which is simply the addition of a new form of exercise to your workout routine, is a great way to <b>mix up your training, decrease your risk of injury, overcome training or physical plateaus</b>, and <b>avoid burnout</b>, all while helping to <b>improve your overall performance and physical fitness</b>. While there are a number of activities you can do to reap the benefits of cross-training, some of the most popular are: <b>Cycling, Trail Running, Swimming, Yoga, Pilates, and Weight Training</b><br />
<a name='more'></a></div><div class="MsoNormal" style="text-indent: .5in;">Running a marathon is a huge feat of mental and physical toughness, and a marathoner’s body is in great <i style="mso-bidi-font-style: normal;">running </i>shape. However, I have trained a number of marathon runners who thought they were in great shape, but after one training session, realized quite the contrary, and their legs which they thought were amazing, were left feeling like jello. Also, if running (or any one-specific activity) is the only physical focus of your training, you are at increased risk for an overuse-type injury and/or mental burnout.</div><div class="MsoNormal" style="text-indent: .5in;">Overuse injuries are the bane of a runner’s existence, with <b>approximately 70% of runners suffering from an overuse injury at some time during their training</b>. Cross-training is one of the most effective methods in decreasing risk of injury. Most overuse injuries can be traced back to either inadequate recovery or muscular imbalances, both of which can be addressed by implementing cross-training into your training program. Furthermore, during injury cross-training helps to maintain current fitness levels. </div><div class="MsoNormal" style="text-indent: .5in;">Incorporating cross-training activities into your workout routine allows you to <b>activate and train muscles which are not worked during your normal training program</b>, puts <b>stress on different joints and ligaments</b>, and <b>improves your total physical fitness</b>. Cross-training can also result in i<b>ncreased strength, improved balance and coordination,</b> and has been noted to result in <b>improved efficiency and performance.</b></div><div class="MsoNormal" style="text-indent: .5in;">Research has also shown cross-training <b>decreases burnout rate </b>amongst endurance athletes. Even the most hard-core endurance athletes need to give themselves a mental break. Furthermore, cross-training has been shown to help endurance athletes <b>overcome performance and training plateaus</b>. For the general fitness population, cross-training allows you to <b>vary your routine, avoiding boredom, </b>and increasing <b>adherence to a long-term physical fitness program, </b>along with helping to<b> overcome weight-loss plateaus</b>.</div><div class="MsoNormal" style="text-indent: .5in;">Incorporating cross-training into your workout routine allows you to open yourself up to new ideas, meet new people, shape your body in a different way, and formulate an overall healthier you. The <b>optimal training routine should incorporate at least two forms of aerobic exercise, strength training, and flexibility training, along with speed, agility, and balance drills</b>. To begin including cross-training into your routine, try dedicating at least <b>2-3 days per week to cross-training activities</b>--your body will feel better, your brain will thank you, and you may just have a bigger smile when you see your time as you cross the finish line of your next race! <i>Plus, with triathlon season right around the corner you may just find yourself entering a new kind of race!</i></div><div class="MsoNormal" style="text-indent: .5in;"><i><br />
</i></div><div class="MsoNormal" style="text-indent: .5in;"></div><div class="MsoNormal" style="text-indent: 0.5in;"><span class="Apple-style-span" style="font-size: x-small;"><i>Ever had a fitness or nutrition-related question but didn’t know who to ask? Looking for a specific training program to help meet your goals? Please submit all correspondence to: getstarted@rypperformance.com</i></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: x-small;"><i>Terrieha Romer is co-owner of RYP Performance, a company specializing in <span class="apple-style-span">outdoor bootcamps, small group training, one-on-one personal training, program design, and athlete performance training.</span><span class="apple-converted-space"> Terrieha has a Bachelors in Applied Physiology & Kinesiology, a Masters in Sports Medicine, and </span><span class="apple-style-span"><span style="color: black;">holds</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">several nationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">and internationally</span></span><span class="apple-converted-space"><span style="color: black;"> </span></span><span class="apple-style-span"><span style="color: black;">recognized fitness-related certifications (NSCA-CSCS, NASM-CPT, USAW-Sports Performance Coach and USA Track & Field-Level 1 Coach).</span></span></i></span><span style="font-style: italic;"><o:p></o:p></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-77042952096454040852011-03-07T20:22:00.003-06:002011-03-09T14:16:54.036-06:00Purple People Eater!<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">With Spring right around the corner, its time to start looking into the latest trends and let me tell you, and purple is going to be just as popular as the variety of green hues we saw through the winter! Now before you think this is turning into a fashion and beauty blog, please be reminded </span><br />
<a name='more'></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I spend my days in workout clothes and running shoes, take 10-15 minutes to get ready in the morning and my beauty routine involves brushing my teeth, lathering on the deodorant, swiping some mascara across my eyelashes, brushing some lose powder on my face and running out the door with the gym bag, water bottle, and enough food to feed a family, oh and some days I actually brush my hair! With my lack of beauty knowledge, its obvious I must be talking about <i>something other than fashion trends</i>, when it come to the popularity of purple....</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidn9KxLQ3sF0goXisn7LiWi8Vw7qlNEppEjFDwyR55YznckNlnGmd9urDMHABOaIfNqW2csQsLieXDmm_piIx7O33VH_UrtBUop5yOI7GBeSrPbVq1KdQxlWIU1gPryTv7FAKiTACX59o/s1600/purple+smoothie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidn9KxLQ3sF0goXisn7LiWi8Vw7qlNEppEjFDwyR55YznckNlnGmd9urDMHABOaIfNqW2csQsLieXDmm_piIx7O33VH_UrtBUop5yOI7GBeSrPbVq1KdQxlWIU1gPryTv7FAKiTACX59o/s400/purple+smoothie.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Let me introduce you to the <i><b>Purple People Eater! </b></i>Don't worry, I am still on my March green smoothie a day goal, but decided to get a little creative and turned the green to purple. It was as simple as adding 8 frozen cherries!! Trust me, once you try the addition of cherries to your green monsters, you will understand how big a hit purple will be in the coming season!!</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">And since I am so new to the blog scene...here are the ABC's of <a href="http://twitter.com/#!/terriehahorton">Terrieha</a>, so you can get to know me a little better!!</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="apple-style-span"><span style="color: #262626; font-family: Georgia, serif;">A - Age: 27 and get closer to 28 by the day!</span></span><span style="color: #262626; font-family: Georgia, serif;"><br />
<span class="apple-style-span">B - Bed size: Queen…we keep saying we need to get a King, especially since two 30lb furbabies sleep on it as well!</span><br />
<span class="apple-style-span">C - Chore you hate: Putting away laundry! Worst thing ever…I have no problem washing/drying clothes, but folding them, hanging them up, and putting them away is over-rated! Also not a fan of dishes, but the hubs almost always does those!</span><br />
<span class="apple-style-span">D - Dog's name(s): Star (11yr old Black Lab), Pogo (almost 6yr old Beagle/Jack Russell mix), and Gator (2yr old Blue Heeler/?? Mix)….all rescue dogs and they are truly like our children!!</span><span class="apple-converted-space"> </span><br />
<span class="apple-style-span">E - Essential start your day item: a quick look at my google calendar is always a must…if I have time, I love to have a cup or two of coffee while listening to the Today Show and checking email/facebook!</span><br />
<span class="apple-style-span">F - Favorite color: possibly purple, but really no idea!</span><br />
<span class="apple-style-span">G - Gold or Silver: White Gold or Platinum</span><br />
<span class="apple-style-span">H - Height: 5’5”</span><br />
<span class="apple-style-span">I - Instruments you play(ed): I played piano (took lessons for 8 years-never really liked it all that much), was in band for 2 years (percussion, but never really got into it either) lol</span><br />
<span class="apple-style-span">J - Job Title: Fitness Professional….Business Owner, Certified Strength & Conditioning Specialist, Certified Personal Trainer, Previous Collegiate Track & Field Coach, High-School XC & Track Coach, Group Fitness Instructor<o:p></o:p></span></span></span></div><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> </span><br />
<div class="MsoNormal"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="apple-style-span"><span style="color: #262626; font-family: Georgia, serif;">K - Kid(s): Not for another 4-5 years…waiting until the hubs finishes his PhD, does a post-doc, and we get settled somewhere!</span></span><span style="color: #262626; font-family: Georgia, serif;"><br />
<span class="apple-style-span">L - Living arrangements: with my husband in an amazing house we bought in Auburn with our three furbabies!!</span><br />
<span class="apple-style-span">M - Mom's name: Lois</span><br />
<span class="apple-style-span">N- Nicknames: Tee, Tiz, Tiz-uranus, and other random names the hubs makes up for me</span><br />
<span class="apple-style-span">O - Overnight hospital stay other than birth: None!</span><br />
<span class="apple-style-span">P - Pet Peeve: People who are late…drives me crazy!!<o:p></o:p></span></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="apple-style-span"><span style="color: #262626; font-family: Georgia, serif;">Q - Quote from a movie: Not a big movie person so no idea!</span></span><span style="color: #262626; font-family: Georgia, serif;"><br />
<span class="apple-style-span">R - Right or left handed: Righty</span><br />
<span class="apple-style-span">S - Siblings: 2 younger sisters</span><br />
<span class="apple-style-span">T - Time you wake up: depends on the day, 5am if I am running an early morning bootcamp, otherwise btwn 6-6:30am, though I try to sleep till 7-7:30am on the weekends!</span><br />
<span class="apple-style-span">U- Underwear: yep, I own a few pair :p</span><br />
<span class="apple-style-span">V - Vegetable you dislike: BEETS…can’t stand those things!!</span><br />
<span class="apple-style-span">W - Ways you run late: VERY unlikely!!</span><br />
<span class="apple-style-span">X - X-rays you've had: lots!!</span><br />
<span class="apple-style-span">Y - Yummy food you make: Soo much….we eat in 98% of the time (eat out only 1 dinner meal during the weekends)</span><span class="apple-converted-space"> </span><o:p></o:p></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="apple-style-span"><span style="color: #262626; font-family: Georgia, serif;">Z - Zoo favorite: not a big fan of zoos, but I love animals!!</span></span><span style="font-family: Georgia, serif;"><o:p></o:p></span></span></div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-77001027168801499112011-03-06T18:59:00.003-06:002011-03-09T14:16:22.080-06:00Soul Crushin' Boot CampI've been called many things by clients, but soul crusher is a new one, and I can't lie...<b><i>I like it!!</i></b> I especially like it when it comes from someone who has run 2 marathons, numerous half-marathons, a century bike ride, and a couple triathlons to boot! I am talking about <b>blogger and author extraordinaire, Caitlin Boyle</b> of <a href="http://www.healthytippingpoint.com/">Healthy Tipping Point</a> and creator of <a href="http://www.operationbeautiful.com/">Operation Beautiful</a>! Caitlin had been itching to do a Boot Camp, but after tweeting about how time and $$ were an obstacle, I jumped at the opportunity to offer her a personally-designed bootcamp, she could do with her Charlotte BFF, <a href="http://www.yuppieyogini.com/">Nicole</a>! <br />
<a name='more'></a>After-all, <a href="http://www.youtube.com/rypperformance">designing kick-ass workouts </a>are my specialty and what my <a href="http://www.rypperformance.com/">business</a> is based on. Plus, I have trained hundreds of clients both in-person and at a distance, so I knew this would be just one more fun adventure!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV_-lhnkoZoV-gw5F4vSvy3X2hDvglwsmRvrEBFitNvMso-kbzZv-NQQUglCdWNPK6sX_y5wV7WyhHg_z-w3fIQ0dyP0JwmpyqAxK7eumTUS80pfKAUbX_6fQnGCOtThZgUmYdwSw0GfM/s1600/SB+Pushup+Pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV_-lhnkoZoV-gw5F4vSvy3X2hDvglwsmRvrEBFitNvMso-kbzZv-NQQUglCdWNPK6sX_y5wV7WyhHg_z-w3fIQ0dyP0JwmpyqAxK7eumTUS80pfKAUbX_6fQnGCOtThZgUmYdwSw0GfM/s400/SB+Pushup+Pic.jpg" width="400" /></a></div><br />
Before designing the workout, I knew Caitlin was in great endurance shape and was looking to gain a little strength, so I based her boot camp design on those key factors! This bootcamp can be done completely outdoors (no need for gym memberships), requires only a medicine ball, resistance band, and their bodies (though from the <a href="http://www.healthytippingpoint.com/2011/03/day-1-of-bootcamp.html">sounds of Day 1</a>, a strong mind and dedicated heart are essentials as well)!! Check out the first 2 weeks of Caitlin & Nicole's Boot Camp program below:<br />
<i>**Videos of all exercises can be found on my <a href="http://www.youtube.com/rypperformance">YouTube channel</a>.</i><br />
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<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Weeks 1 & 2<o:p></o:p></i></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Design:</b> 2-3sets * 10 reps </div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Recov:</b> 60sec btwn sets of each circuit; 2-3mins btwn changing circuits<br />
<b>Ie:</b> Complete all exercises in <b>Circuit #1</b> back to back with no rest, once all exercises are done, rest 60 sec, then complete <b>Circuit #1</b> 1-2 more times, following same sequence. Once you have completed 2-3 sets of <b>Circuit #1</b>, rest 2-3mins, then move to <b>Circuit #2</b>, and follow same format as above for recovery periods! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Circuit #1: Circuit #2: <o:p></o:p></b></div><div class="MsoNormal">Push-up Walks MB Push-ups</div><div class="MsoNormal">Bench Dips Shoulder Touches</div><div class="MsoNormal">Box Hop w/ Squat Lat Lunge w/ Push-off</div><div class="MsoNormal">S.L. Part-Supp Squat Single Leg Bridge </div><div class="MsoNormal">Toe Taps Mtn. Climbers</div><div class="MsoNormal"><br />
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</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Circuit #3: Circuit #4 (Abs):<o:p></o:p></b></div><div class="MsoNormal">Push-up w/ Turnout Sprinter/Sprinter/Suitcase (10-15)</div><div class="MsoNormal">RB Arm Series Bicycles (15-25)</div><div class="MsoNormal">Lunge Matrix Hip Raise w/ Leg Lower(10-15) </div><div class="MsoNormal">MB Chops Heel Touches (25)</div><div class="MsoNormal">Squat Jumps 3-level Crunches (10-15)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><i>If you are in the <a href="http://maps.google.com/maps?q=auburn,+al&um=1&ie=UTF-8&hq=&hnear=Auburn,+AL&gl=us&ei=ZSN0TZ-EFcqDtgehyeDXCQ&sa=X&oi=geocode_result&ct=image&resnum=1&ved=0CCsQ8gEwAA">Auburn-Opelika </a>area, I offer <a href="http://www.rypperformance.com/Specialty_Classes.html">weekly bootcamps</a>, which you can drop-in for only $5/session. For those of you outside the area, I would love to <a href="http://www.rypperformance.com/Services.php">design a workout program</a> to help you meet your goals!!</i></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><i>In other news....</i></div><div class="MsoNormal">I ran for the first time in over a month yesterday (battling a torn meniscus)....and it 'twas <i style="font-weight: bold;">GLORIOUS!! </i><span class="Apple-style-span" style="font-size: x-small;"><i>The last time I ran was my half-marathon in late-January, which I ran with a torn meniscus and major IT Band Syndrome, not fun, but I still finished in 1:55, despite the pain and tears</i><i>!</i></span><i style="font-weight: bold;"> </i>The <a href="http://www.twitter.com/bradenromer">husband</a> and I grabbed the furbabies and headed out to <a href="http://www.fs.usda.gov/wps/portal/fsinternet/!ut/p/c5/04_SB8K8xLLM9MSSzPy8xBz9CP0os3gjAwhwtDDw9_AI8zPwhQoY6IeDdGCqCPOBqwDLG-AAjgb6fh75uan6BdnZaY6OiooA1tkqlQ!!/dl3/d3/L2dJQSEvUUt3QS9ZQnZ3LzZfMjAwMDAwMDBBODBPSEhWTjJNMDAwMDAwMDA!/?navtype=&cid=stelprdb5152167&navid=170110000000000&pnavid=170000000000000&ss=110801&position=Not%20Yet%20Determined.Html&ttype=detail&pname=Alabama%20National%20Forest-%20Home">Tuskegee National Forrest</a> for a great afternoon trail run! It was cool, rainy, and the trails were muddy...just the way it should be! We left the Garmins at home <i>(on purpose)</i>, but ran 20 minutes steady-state and 20 minutes of intervals. It felt great to be back out there!! The muddy conditions were perfect practice for our upcoming <a href="http://awmr2011-efbevent.eventbrite.com/">Amphibious Warriors Mud Run</a> next month!! </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpEkSsBu_x8PP5eBe3UdhHL2XSKYQpnBdod5a8CbXz94DLRLjCCmZwlY7yA3bw_9qOSFBWjw4_v9xb7zVUo0sz1a_rMh3uh74GpVFJ-O4IvTsC3rSqrHdUVNfdXnMX22m9ew85Vr17Mw/s1600/Muddy+Trail+Run-Braden.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmpEkSsBu_x8PP5eBe3UdhHL2XSKYQpnBdod5a8CbXz94DLRLjCCmZwlY7yA3bw_9qOSFBWjw4_v9xb7zVUo0sz1a_rMh3uh74GpVFJ-O4IvTsC3rSqrHdUVNfdXnMX22m9ew85Vr17Mw/s320/Muddy+Trail+Run-Braden.jpg" width="178" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWZ4yqPZcjKlPOPWzbDaiVERjkzLkz-X_pCl-160dbseU6DTob-QMT9Pv73UBEFOludxkknmIBR3G241sQxC5XqW64SsAnmRGiw2h2sZpfq_ilKNK3h5VNUCov5FH9B1FIMHtkxlqYdjM/s1600/Muddy+Trail+Run-Terrieha.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWZ4yqPZcjKlPOPWzbDaiVERjkzLkz-X_pCl-160dbseU6DTob-QMT9Pv73UBEFOludxkknmIBR3G241sQxC5XqW64SsAnmRGiw2h2sZpfq_ilKNK3h5VNUCov5FH9B1FIMHtkxlqYdjM/s320/Muddy+Trail+Run-Terrieha.jpg" width="178" /></a><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal">I love working out with my husband, though we don't get the opportunity as much any more, but know so many people who can't fathom the idea!! Do you workout with your significant other or do you prefer to workout by yourself or with same-sex friends??</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com4tag:blogger.com,1999:blog-2042462380719746461.post-88583137741344109172011-03-02T20:20:00.001-06:002011-03-09T14:05:14.803-06:00Got Greens?!?I am definitely not one to hate veggies, but often find it hard to get veggies into me more than 2-3 times a day, if I'm lucky! So adding spinach to my smoothies is a quick easy way to increase my veggie intake along with increasing my consumption of Vitamin K, Magnesium, Calcium, and Folate!<br />
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I will admit, despite my love of spinach, I was very wary of adding spinach to my oh so delicious smoothies. However, you truly can't taste the spinach and if you carry a green smoothie around, you are bound to meet new people, because someone will always have a question!! How could you not wonder when something looks this delish!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifMUq4UvY7JSqzO3EkNuGRednWVefmJksYn5VcTRVIQTNFME-Z5ClbUUIpbytE3qJ4Eh8OmONNjEpOiI_9bM8XfoavCwDyOnp5P9Vj5BgeijpEslTec3B7K0sYRXmZp-09lsSYKKAgVP8/s1600/Green+Monster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifMUq4UvY7JSqzO3EkNuGRednWVefmJksYn5VcTRVIQTNFME-Z5ClbUUIpbytE3qJ4Eh8OmONNjEpOiI_9bM8XfoavCwDyOnp5P9Vj5BgeijpEslTec3B7K0sYRXmZp-09lsSYKKAgVP8/s400/Green+Monster.jpg" width="400" /></a></div><br />
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I've currently been drinking about 3-4 green smoothies a week, but one of my goals for March is to drink one green smoothie every day!! Anyone wanna join the challenge??Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com2tag:blogger.com,1999:blog-2042462380719746461.post-52894846320837482002011-03-01T17:25:00.008-06:002011-03-09T14:15:29.040-06:00Fresh Start<div>I am back and now have a plan for blogging. When I first started this blog, my thought process was "Oh, I really want to start a blog", but had no plan, no focus, just a desire. For some people, those who are creative (ie: NOT me!!), a spark of desire is all it takes for them to get the ball rolling. However, for this Type-A person, things just don't work that way!! <br />
<a name='more'></a>So now that I have a focus and a plan, I am excited to actually enter this 'whole new world'. While this blog will be a healthy-living focused blog, it will not include every thing I eat nor will it include every workout I do. It will however, include selected recipes, workouts, training tips, and random musings of a fitness professional, including personal tidbits about my life of being married to a doctoral student!!</div><div><br />
</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr2qV4fLs5MSQ9gNqrUtTMENpWoxblkp2prMoxhndHWFGXuhOE8eQ17zNRV6cp53WmmA4gjY-WN2wOe2yPjX68f213g_oCTB87_pziyuTiCIjIOC0M9ZxT5DQfOfN4SjSFn8H3JWbvkQM/s1600/Med+Ball+Chop.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5579268066639724098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr2qV4fLs5MSQ9gNqrUtTMENpWoxblkp2prMoxhndHWFGXuhOE8eQ17zNRV6cp53WmmA4gjY-WN2wOe2yPjX68f213g_oCTB87_pziyuTiCIjIOC0M9ZxT5DQfOfN4SjSFn8H3JWbvkQM/s400/Med+Ball+Chop.jpg" style="cursor: hand; cursor: pointer; display: block; height: 288px; margin: 0px auto 10px; text-align: center; width: 311px;" /></a><br />
<div>Credentials:</div><div>Education: </div><div>Bachelors of Science: Applied Physiology & Kinesiology - <a href="http://www.ufl.edu/">Univ of Florida</a>, Gainesville, FL</div><div>Masters of Science: Sports Medicine - <a href="http://www.uccs.edu/">University of Colorado</a>, Colorado Springs, CO</div><div><br />
</div><div>Certifications:</div><div><a href="http://www.nsca-lift.org/">NSCA</a>-Certified Strength & Conditioning Specialist</div><div><a href="http://www.nasm.org/">NASM</a>-Certified Personal Trainer</div><div><a href="http://http//weightlifting.teamusa.org/coaching-referee/coaching-course-information/coaching-courses/level-1-sports-performance-coach-certification">USAW</a>-Sports Performance Coach</div><div><a href="http://www.usatf.org/">USA Track & Field</a>-Level 1 Coach</div><div><br />
</div><div>Experience:</div><div>Co-Owner/Performance Coach & Personal Trainer - <a href="http://www.rypperformance.com/">RYP Performance</a></div><div>Division 1 Assistant Women's Track & Field Coach - <a href="http://www.nsudemons.com/">Northwestern State University</a></div><div>Program Manager - <a href="http://www.hp.com/">Hewlett Packard Corporate Fitness Center</a></div><div>Division 2 GA Strength & Conditioning Coach - <a href="http://www.gomountainlions.com/">University of Colorado at Colorado Springs</a></div><div>High School Cross-Country/ Track & Field Coach - <a href="http://www.jamesirwin.org/">James Irwin Charter High School</a></div><div>Marketing & Promotions Manager - <a href="http://www.alteregofitness.com/">Alter Ego Fitness</a> </div><div>Personal Trainer - <a href="http://www.opelikasportsplex.com/">Opelika SportsPlex</a>, <a href="http://www.villasport.com/cs">Villa Sport</a>, <a href="http://www.alteregofitness.com/">Alter Ego Fitness</a></div><div>Group Fitness Instructor -<a href="http://www.mooresmillclub.com/">Moore's Mill Fitness Club</a>, <a href="http://www.opelikasportsplex.com/">Opelika SportsPlex</a>, <a href="http://www.alteregofitness.com/">Alter Ego Fitness</a></div><div><br />
</div>Terriehahttp://www.blogger.com/profile/01490415010919524900noreply@blogger.com0