Hi! Happy 4th of July week to you all! Go easy on the potato salad this week! I want to share a few nutrition tips with you- that you may not know! I know some of you like multi grain bread..here is what you need to know- a lot of multi grain breads are primarily made with white flour! if you fall for this label, you could be taking in a large amount of refined sugars! Always check your ingredients- the first item in your loaf should be "whole wheat flour" or "rye flour".Also, if there is less than 2 grams of fiber per serving- pass it up!!*********Here is something to know about peanut butter- (even I fell into this trap) don't fall for the low fat hype. 2 tbs of reduced fat creamy has 180 calories, which is only 10 calories less than original. Want to know why?? They add more sugar to make up for the flavor because the fat was stripped away!!****Remember that if you are working out outdoors in this heat to switch to some electrolyte drink after 1 hour, anything less than a hour- you should be fine with just water!****weekly shout outs- I spent some time with Sybil last week and she is looking great and feeling pretty good. I think she should heal really well because she was in such good shape before she went in. Only great things come from taking care of your body and health!**Holly- I feel a deep connection with Holly. I felt it almost right away, and its something I really cant explain. I do believe she and I are meant to work together and share this incredible journey. She is doing AMAZING- She calls me "THE SWEAT WHISPERER" which started out as a joke at first, but I must admit I feel incredibly proud to be called that! After all my goal is to make you sweat! Score!! CORINNE- she would win first prize if there was one for the "most grateful". There is not a week that goes by that she does not send me a text thanking me for a great workout and telling me how great she feels. They say we need to live our lives being more grateful. Her gracious and positive attitude brings much to her life..and sharing her positive attitude and grateful thoughts with me, bring much to mine!!I will close on that thought- BE GRATEFUL..BE WISE..BE PATIENT..BE KIND..AND ALWAYS CHECK YOUR LABELS AND SERVING SIZES! LOL

Twas the night before ragnar...and no one was sleeping in their beds, because visions of running was going through their heads...that and maybe the fact that we had to awake at 230 am..yep! Here are some of my favorite things from this weekend...Steph- ok you all know steph is a little blonde..and honestly blondes do have more fun- I'm totally convinced! She actually did wear shoes..unlike she does here, and she actually can drive well..whos counting when she slammed into the curb anyways?? she is also a very loyal friend to me..shes got my back!, Jason has ran with Jon and I for 5 years and we are a solid team..if one can't go, then none go! He may have almost rolled the vehicle- but really does that matter? He is the perfect team mate, and always so helpful in cheering everyone on, and running out water to the runners. We have given him a "new" name..one I can not share! Lucie- talk about a runner..she is like the energizer bunny..she keeps going and going and going..she was so fun to be around!She was my coffee companion! Melody- you can honestly just be yourself around her and that really is a gift to have. She is just easy to get along with, and ready to go at anytime!!Jon- what can I say?? Ragnar would not be the same without him, and you could ask anyone that has ever ran with him and they will tell you the same. He makes it so much fun and really keeps everyone laughing! Their was always long lines at the porta pottys with each runner awaiting their turn..and Jon would go in and take his turn, and he would yell things out like..hey does anyone have a plunger??..or he would start making really loud grunting noises..it would have everyone in line just cracking up!! He makes friends wherever we go and we all just laughed ALOT! He ran 10 miles on day one with a really bad sprained ankle, and we were all amazed! And for me- I was able to run all my legs, and some of Jons, and came home still feeling great. It is supposed to be about the running, but for me it is more about making memories and sharing experiences with great friends. Our other van did really well too..we only saw them once, as this years Ragnar was a little to crowded and exchanges were a bit chaotic, but we are grateful to them as well. Teri ran her first Ragnar and did really well too! So proud of her! Wishing our dear friend Sybil a fast recovery from her surgery. We are all thinking of her! I HAVE INCLUDED SOME PICS FOR YOUR ENJOYMENT...SEE U SOON!!

TO ALL THE BOOT CAMPERS..THANK YOU FOR COMING ALL WEEK AND PUSHING AS HARD AS YOU DID! THANK YOU FOR MAKING "HORSEY" SO ENJOYABLE, AND FOR THE GREAT TEAM SPIRIT OF "SUPER HERO" NIGHT. THANK YOU MIKE FOR LUGGING YOUR CAMERA ON A LONG HIKE FOR PICS. HERE ARE THINGS I NOTICED AS YOUR TRAINER, THAT YOU MAY NOT NOTICE-----CORINNE'S PANTS FALLING OFF( SHE IS GETTING THINNER BY THE MIN),BAMBI'S HAPPINESS( I SWEAR SHE IS ACTUALLY STARTING TO LIKE THIS!!), HOLLY( SHE ACTUALLY PULLED ME UP THE HILL BETTER THAN ANYONE!-SYBIL- SHES THE TOUR GUIDE, SHE WILL MAKE SURE YOU KNOW WHERE YOU ARE GOING OR GIVE YOU A RIDE TO GET THERE, AND SHE IS NOT GOING TO LET YOU BACK OUT OF IT EITHER!, DARYL- MY HIKING BUDDY, STAYED RIGHT BY ME ALL THE WAY TO THE TOP!--MELODY-BEST DANG SUPER HERO I HAVE EVER SEEN!!TALK ABOUT HAVING FUN!--LINDSAY,COMING BACK WITH 100% DETERMINATION!! AMI-WORKS FULL TIME AND MOM OF 3 GIRLS- HAS BEEN TO ALMOST EVERY SINGLE BOOT CAMP EVER..EVER!!WOW!MIKE AND COLETTE-HER BUTTS GETTING SMALLER, HIS CALVES LARGER- AND ALWAYS READY TO WORK HARD! JASON- HE'S MY SWEAT-ER- THERE IS A REASON HE ALWAYS LOOKS LIKE HE WAS JUST THROWN IN THE POOL- HARD WORK AND THE DESIRE HE HAS TO BETTER HIMSELF... AND LAST AND A LITTLE LIGHTER IS OUR BIGGEST LOSER...RUTH! SHE LOST 7.5 POUNDS THIS WEEK!! YEP, 7.5 POUNDS FROM MON TO SAT! RUTH TOLD ME SHE WAS COMMITED AND HER AND HER HUSBAND WERE GOING TO TRY HARD!!CONGRATS RUTH- YOU GET NEXT BOOT CAMP FOR FREE! QUOTES- DARYL( ANNIE, YOUR IN A BAD POSITION HERE, ALL THIS HILL RUNNING GIVES ME GAS, AND YOUR RIGHT BEHIND ME)...HOLLY( I WANT YOU TO KNOW I JUST WENT TO THE CAR AND TOOK 2 ANXIETY PILLS, YOUR GIVING ME ANXIETY)...SYBIL( ANNIE DOES NOT KNOW HOW TO TELL TIME)..LINDSAY( I THINK TOMORROW IM GOING TO NEED A DIRTY DIET COKE) LOL....... I HAVE POSTED PICS FOR YOUR ENJOYMENT

I am thrilled to say this boot camp is a full one!! What a turn out we have! Here is some BOOT CAMP DETAILS....Monday morn 6 to 6:15 am- sign ups, boot camp payments, and weigh ins!!Boot camp needs to be paid that morning and needs to be separate from your training. Cost will be 85 for the week- or 20$ per class. Mon and tues night boot camp will start at 6:30, and all other nights will start at 6 pm!!! Its going to be HOT AND WE ARE GOING TO BE BURNING SERIOUS CALORIES ALL WEEK!!If you need to plan ahead.. wed night will be our furthest distance away!! Cant wait- see you bright and early Monday morning!! Also,I have been asked by a couple of people if I would be open to letting them come extra..I will be doing a hour long strength training on wed morning( this would be in addition to your regular wed night boot camp) and have 2 slots available left with me at 6 am, and I am open to doing another group if need be. The cost will be 15$.*** Now I'm going to ramble-- Today was the last day of school for my boys> Bronson did 4 dances with the cheerleaders at a assembly. They have all been practicing for weeks, and it included many costume changes! It was sooo fun to watch. Cole graduated from 6th grade today, and their class sang and got awards. Cole is moving on to junior high, and Bronson on to High school. Instead of being sad that I no longer have any elementary kids in school or that Bronson is moving into high school- I felt instead the celebration of life. The fun positive energy of the kids as they celebrated the last day- and it really feels like the first day of summer! All day it felt like the sun was a little warmer and everyone was just a little more smiley. I know as we wake tomorrow we have freedom from routines..but the best news about it? Is that I have my boys home for the next couple months, and we can celebrate summer!I am a true summer girl..I will share my thoughts with you,as I celebrate the beginning of summer...hot sand on your bare toes..a cold diet coke while laying under a umbrella..the sound of running water from a stream..the birds that chirp outside your window every single morning..eating lunch with a friend outside on a patio somewhere, a early morning jog with the sun already out..a good hike anywhere in the mountains.. floating on a tube..and a good ol' camp fire, and of course a butt kickin boot camp!! May you all find joy in every single day..and always keep your goals in sight!!

I read a saying today and it really stuck in my mind- no matter what you have gone through in the past, no matter how many setbacks you have encountered, or who or what has slowed or tried to stop your progress, today is a new day, and God wants to do a new thing in your life. He has great things in store for you. Don't let your past determine your future. Does that not sound just right? If you used to be lazy, if you used to eat bad, if you woke up everyday feeling tired, if someone made you feel less than who you really are, if you neglected your health...well then--it does not matter, because today is a new day and you can change!! What is your hearts desires today? What will you learn from your past behavior to better your future, your health, your thoughts, your strengths, your weakness, your self esteem, and your body? I play a witness to this on a daily basis. Many of you have come to me feeling beaten. Struggling with emotional eating, or low self esteem, or just feeling in a rut, and I have watched as you have left the "old" you and transformed into the "new" you. Oh yes, we are losing weight here, we are toning up, we are getting so strong, and very quick. Let me tell you this-that's only a small part of the big picture. The internal process is huge! Even bigger than the external process! You come with a desire to change, the faith to believe you can, and the will power to get you through it. Its like that saying..fall down 3 times- get up 4! Today is a new day and a new chance. Get up tomorrow with JOY in knowing you can and will make your goals. Always keep your goals within sight! Amazing is my word today...and amazing things are happening************Just a few shout outs..Holly Frye, YOU are amazing! She is losing weight and toning up so quickly. She and I have really been working together alot on food, and she is sure changing. Corinne, Sybil, Bambi and Ami for working their little butts off each sat and for being such a great support for one another!!Welcome back to Lindsay- she comes back to training on wed! Chatted with her today- the baby woke her up at 4:30- and soon after she was lunging, squatting, and doing push ups down the front drive way!!I love it! For friends like Morgan- who remind me that life is NEVER to busy for a little "hang out" time. *** also a congrats to Jan and Kristen for kickin some butt on the bike this weekend! Don't forget Next Boot Camp is coming up!! June 10th thru the 14th! I promise some fun- and some sweat! Will post more details by end of week!! Take Care of you!!