Just sitting here saying a little prayer that the snow does not stick tonight! I think it will be cold, but when your running those hills, you won't feel it. As of now, the plan still remains the same. Last night was a blast! really enjoyed that! Wanted to share with you some more info on the vitamin d. My client who just had hers run, got results back today. Hers was even lower than mine!!! Doctor is starting her on a d program. If you feel you may be low...go get tested!!!

Hey. Tonight is going to be fun! could be a little windy, but thats part of boot camp. They say we will reach close to 70 degrees today! yay! Come to Clearfield High at 6:30. bring a body length towel and water. See you there!

YO YO YO YO BOOT CAMPERS!!! HERE IS OUR SCHEDULE!~

Sunday - weigh in at Annies house_ come anytime between 7 pm and 8 pm. I want to do weigh -ins the night before so that we can start perfect eating on Monday morning. If you live to far to show up for a weigh in, I will bring my scale to mondays workout. Another nice thing about doing it at my house is that we can get a pretty acurate weight..no shoes..no bulk of outdoor clothing.ect. I will only be doing weigh- ins from 7 to 8pm. I WILL BE PASSING OUT BOOT CAMP FOLDERS AT THIS TIME.

Monday night at 6:30- MEET AT CLEARFIELD HIGH TRACK. BLEACHER WORK, LUNGES,TRACK,SQUATS,AND PARTNER WORK.

TUESDAY 7PM( COME 10 MIN EARLY)- DEEP WATER AEROBICS AT THE ROY CITY COMPLEX. WE HAVE A GREAT INSTRUCTOR TEACHING THIS.

WED 6:30- VALLEY HILLS ANYONE?? COME TO VALLEY VIEW DRIVE. THIS IS RIGHT ABOVE 89. IF YOU COME UP HGWY 193, TURN RIGHT ON TO 89, THEN TAKE YOUR NEXT LEFT OFF OF 89 ON VALLEY VIEW DRIVE, TURN TO THE IMMEDIATE RIGHT AND PARK IN THE DIRT .

THURSDAY AT 6:30- TRIATHALON !! BIKING.RUNNING.WALKING.PUSHUPS. IF YOU CAN HELP BY BRINGING A BIKE, PLEASE LET ME KNOW.

FRIDAY AT 7PM-BODY PUMP. SYRACUSE REC CENTER. BRING HAND WEIGHTS AND A MAT! 8 POUNDS FOR MOST EVERYONE, 5 POUNDS FOR THOSE WHO MAY BE WEAKER IN THE UPPER BODY. REMEMBER WE WANT IT TO BURN! TAUGHT BY MY STEP SISTER WHO IS CERTIFIED INSTRUCTOR.

SAT-7 TO 7:30AM. WEIGH INS. I WILL ONLY DO THIS FOR A HALF HOUR. I WILL OPEN THE GARAGE DOOR, JUST COME IN. SHOW UP ANYTIME BETWEEN THEN. THE BIGGEST BOOT CAMP LOSER WILL BE FEATURED ON MY BLOG AND WILL RECEIVE THE ENTIRE NEXT BOOT CAMP FOR FREE!!!

**PLEASE NOTE*** THE WEATHER COULD MAKE ME CHANGE THINGS AROUND IN THE SCHEDULE. IN THE EVENT THAT I NEED TO MAKE A CHANGE, I WILL CALL YOU WITH THE NEW DETAILS. MAKE SURE I HAVE A NUMBER WHERE I CAN REACH YOU DURING THE DAY.WE DO BOOT CAMP COME RAIN OR SHINE. THE ONLY TIME WE CANCEL WOULD BE BECAUSE OF LIGHTNING. THERE ARE NO REFUNDS IF YOU DECIDE TO STAY HOME BECAUSE OF BAD WEATHER. ALL SIGN-UPS MUST BE MADE AND PAID FOR BY THE 26TH OF MARCH. THERE WILL BE NO PAYMENTS BEING TAKEN ON THE FIRST NIGHT OF BOOT CAMP. I WILL NEED TO KNOW EXACT COUNTS OF PARTICIPANTS BEFORE THE WEEK STARTS. WE ALWAYS HAVE SO MUCH FUN AT THESE, AND WE ALWAYS WORK REALLY HARD! HOPE YOU CAN COME AND PLAY!!! 80 FOR FULL WEEK, 75 FOR 3 NIGHTS, 50 FOR 2 NIGHTS! ITS CHEAPER TO COME ALL WEEK!

Hey boot camp schedule will post on next Monday!!! Here is some info I want to share with you. When Kristen and I ran our half marathon we debated if we should take some ibuprofin before. We had heard that it was un safe to do so. The American Council of Exercise just sent me some info on this subject. They evidence in this study proves that using a NSAID(ibuprofin) before exercise may increase health risks. By blocking prostaglandin function, blood flow to the kidneys during exercise is lessened and the kidneys may not be able to function properly. Some researchers believe it leads to decreased free water clearance, thus contributing to hyponatremia(low blood sodium) during endurance events. For example, an observational study found that 330 athletes in the 2004 New Zealand Iron man found that the 6 athletes that got hyponatremia had ALL used NSAIDS before their race. They had worsened kidney function following the race. Ultimately. it is said that ibuprofin plays a important role in relieving pain and swelling with a acute injury, but the risks before a event out weigh the benefits. Kristen and I chose not to take anything before our race..but you can believe after all those hills in Washington we were taking some the next day..of course that was because we had lost all ability to even move up or down the stairs without looking as if we were giving birth!!!!

Ok so I feel like I should share a small piece of information with you. I take vitamin d3 daily. I had a feeling I may be low, even though I already take it daily. I requested my doctor to run blood and check. Normal is between 50 to 100. I was at 24. Vitam d3 is crucial in a body.Vitamin D unlocks the DNA library for every cell in the body. Every tissue needs it. Athletes and people who work out need more than non exercisers.They say that being D deficient leads to disease. It is known that if a person just seems to be always struggling to lose weight they should request a D test to be run. Did you know the best source of vitamin D comes from the sun? However wearing just a SPF 15 sun block can block the vitamin D production by 99%. Knowledge is power. I am now taking 4000 iu of vitamin d3 daily to ensure my body can function correctly!!

Hey everyone. Two pointers for the day. Do you know how to figure out how much water you should be drinking? Take your weight and whatever it is you should be drinking half of that number in ounces. Do you know how to figure out your calories for weight loss with a good exercise program? A good rule of thumb is to shoot for 12 calories per pound of body weight. So for 110 pound woman that would be 1320, or for 150 pound woman that would be 1800. Again this is with consistent exercise. As always..keep movin and keep healthy!!!!

This is a recipe that I found in the professional fitness and muscle building sites. It is considered clean and healthy and would be a great pre or post workout snack. This is a NO-BAKE recipe.
2 cups quick cooking oats
1/2 cup natural peanut butter
4 scoops vanilla protein powder
1 tbs. flaxseeds
1/2 cup water
Knead all ingredients together. Line pan with wax paper. Spread dough in pan. Freeze for 30 minutes. Remove from freezer. Cut into 8 bars. These are great protein bars and have 223 calories per bar. I think you could take the powder down to 3 scoops and still cut a few calories and it would still be great.

Well I can't believe this..I'm officially a blogger. Thanks to Morgan!!! This is going to be my new way of communicating with you guys. Lets start with some new info. First I want to tell you about a new way to get great produce, fresh fruit, and bread if your interested.You sign up on line. You get a box full of produce and fruit for 15 dollars. You pick a pick-up spot that is closest to your home, and wahla...your eating good! This first site I am telling you about has great looking produce and they handle all the food with gloves.They will also have fresh eggs available soon. In the summer if you choose to pick up your box at the Midland Drive site( 3997 so.) they will have fresh flowers and other produce to choose from as a addition to your box.Each box has a new recipe that includes some of your things in your box. The website is http://www.greenbeeco-op.com/. The second one is www. bountifulbaskets.org. I have some clients that have used this site and enjoy it. The only thing I have heard is that this one does not require gloves for the handeling of food. However, this site offers a all organic basket if you want to pay 10 dollars more. I think this is a great and fun way to eat healthy. I have heard you get a ton of food with both sites. We all know eating good and exercise go hand in hand, so lets do both and hit it hard with a boot camp. BOOT CAMP will be held on March the 29th to April 2nd. The cost Will be 80 for the week. 50 for 2 nights, 75 for 3. So as you can see its much cheaper to go a whole week!! Sign up and pay by March 26. Hope to see you there. I will post a schedule of events as it gets closer. We go rain or shine. If you have signed up and the weather is bad and you choose not to come, there will be no refunds for that.