1st of tha Monthhhhh

I know Krissa and I are HUGEEEEE on the first of the month------(especially when they fall on mondays, huh!!)
Anyway, just like the other 11--1st days of the month--today is no different.
I have my goal list. all with a little box next to them so I can check it off when achieved! I freakin love making list--but even MORE so, I love checking them off or throwing them away. Especially Post its---I have them on my mirrors at home, on my dashboard, all over my planner, I text myself things when I think of things!!

Soooooooooo, what are your goals for the next 31 days????
I have challenged all of my personal training clients & bootcampers to track their food intake on www.nutrimirror.com
If they do it for the FULL month, they get some free loot!!! :) I'm hoping it's going to be a REALLY great way for people to hold themselves accountable. So, we shall see!!!!!!!!!! I challenge you all to track food for a full month if you're at a plateau or not seeeing the results you had hoped for.

Anyway, All is well, I have plenty of other things on my GOAL list for this month. It's gonna be a good one, I know it!

Oh my gosh, Bella & Blitz (b2) update::::::
WE RAN DOWN THE BLOCK TWO TIMES TODAY!!!!!!! My lil puppers are runners! yay!!!!
They're getting sooo big and are little sweetie pies!

That's it for now!!!!!!!!!!!!!
HAVE YOURSELF A FAAAAABBB rest of the week---feel free to post your goals!
I'll hold you accountable :) :) ):

LOVE LOVE~
EM

Randomness

Here are some random thoughts since I likely won't be blogging for a couple days (the start of the week usually slams me!).

* I think Planks are a testament to true ab/core strength. Challenge a friend or significant other to a Plank-Off. Perfect form-toes and forearms and see who can go the longest! Forget floor crunches, plank it baby plank it!!!!!!

*I'm obsessed with homemade hummus. I'll post a recipe next week-but I tell ya, tahini paste and LIME juice (not lemon) make all the difference. I could eat it every day (oh wait, I do!!!)

*Why didn't anyone tell me how FREAKIN AMAZING spaghetti Squash is. Myyy ohhh myyyy, it's fabulous

*Between my clients, Family & Dear Husband, I must log over 100+ texts a day. I am sorry if anyone things it's insincere---I think it's special :)

*When I run on the treadmill I watch Exercise TV on demand. I'm such a "DOWNBEAT SNOB" from my experience as a group fitness instructor--that when Jillian Michaels gets off beat in her "shred it" workouts, I seriously turn it off. I'm not doing the workout, I'm just watching it as I tread along, but still---would it kill you to start your concentric motion on the downbeat?? commmeeee onnnn, it's my pet peeve!!!

Okay, that's all for now! I'm so stoked for Nicole winning Figure O. I think she is outstanding------and she qualified in both Figure AND Fitness.....are you kidding me?!? LOVE HER!!!!!!

REMEMBER!!!!!! Start the week off with a BANG! Get some momentum rolling and kick BUTT!!!!!!!

LOVE~
EM

***KALISPERA***

GOOOOOODDD EVENING (in greek)
Sooooooo, it's FINALLY Friday evening and I've caught my breath! Thank God-It's been a BUSY week and I loved every minute of it!!!!!! I packed a TON in and felt totally energized the whole time! Onnn FIYAAAA!!!!!!

Tonight we went down to the Greek Orthodox Church we got married at and helped at the Greek Bazaar. Holy goodness, this is a HUGEEEEE Event!!!!! My in-laws are in charge of the Green Beans and it's quite a production to doctor them up. They're greek beans with plenty of Olive Oil, lemon juice, oregano, garlic to the max and a little S&P. (We were there for a few hours, but then puppy duty required us to be home. B2 had to get out and play for goodness sake!) It was quite a ball down there--I kept hollering at our "Yaiya" to ask if I was doing the concoction correctly, and about Three or Four different ladies would turn around & answer (all referred to as Yaiya as well) Lots of laughs, plenty of Greek Beans, loukamathes for Em, Mythos for hubby and garlic & oregano smelling hands for the whole evening! :) :) :) love it!

This weekend will be full of relaxation! We're planning a Fitness Saturday filled with bikes and maybe hikes??

Oh, my Garmin has been so fabulous this week. I've clocked over 17 miles. Low and slow (as my Papa says) as to not rush into running and get hurt, but DANG I'm hooked.

There ya go, have yourself a fabulous weekend
Oh, one more thing----If you're keeping tabs on the Olympia-I will voice my opinion real quick-------simply put---I will NEVER strive for a PRO FITNESS body. Nope.

LOVE~
EM

HOLLA!!!!!!!!!!!!!!

I think you've just gotta change your mind set and say BRING IT ON MONDAY!!!! :) Make your monday as fabulous as a friday! Why must we wait for a "GREAT" day to happen the latter part of the week? DO IT TODAY!!!!!!!!

Alright, enough of that! I hope some of you maybe tried my recent "INSPIRE 2 PERSPIRE" cardio session. I did it Sat. and it kicked my booty!!!!! Loved it!

Yesterday I did a quick 3 miles in 28 mins. For me that was FLYIN! Pretty sweet! Felt awesome! Possibly today (maybe tomorrow) I'm going to set my virtual training partner and do a slow (11 min. mile) 6 miler! yahhh!

So, yesterday after church, I had a little shameless photoshoot so I could get a good pic of the dress I wore to the seattle wedding (didnt get any fullbody pix there). My momma picked it out while they were up here, and I lUVVVEEED IT!!!!!!!! It was so comfortable! DressBarn of all places!!!!

SHREDMILL WORKOUT!!!!! *edited format*

Here's a new cardio for ya!!!!!! This is adapted from a couple different ones I've seen: *NOTE* When it gets challenging, pump your arms. apparently the quicker your arms move the faster your legs move! Also, keep the traps relaxed (and your face, don't furrow or frown) and BREATHE!!

Warm up 5 mins. Whatever pace suits you!

MINS. SPEED INCLINE
5-7.......5.7.....2%
7-9.......5.7.....3%
9-11......5.7.....4%
11-16.....5.2.....6%
16-21.....6.3.....3%
21-22.....5.7.....2%
22-23.....7.1.....2%
23-24.....5.7.....2%
24-25.....7.1.....2%
25-26.....5.7.....2%
26-27.....7.1.....2%
27-29.....5.0.....9%
29-31.....5.2.....7%
31-33.....5.4.....5%
33-35.....5.6.....3%
35-38.....6.8.....2%
38-40.....5.4.....2%

CONGRATS, YOU DID IT! NOW TAKE A GOOD 5-10 mins. to cool down & Foam Roll if necc.!

Have an amazing SUNDAY!!!!!!!!!!!!!!
Love love~
EM

5 Miler

Allllright! IT'S FRIDAY!!!!!!!!!!!! To make that even BETTER, It's THE END OF THE DAY, FRIDAY!!!!!! :)
I hope you've all had a fabulously productive week.
Using my handy dandy Garmin again today, I clocked 5 miles in 48.38 mins. (9.43 pace) It felt amazing and I got a TON of quality Vit. D. It's so nice here today! I'm loving the cloudless day! :)
Not much else to update; Work is GREAT! The puppie are sooo sweet, and all is well!!!
Here are the rest of the pix from our fun seattle weekend. We went walking around Downtown and shopped Westlake. Then there are a few from the wedding (hubs was Best Man) and then some from the Seahawks Game!
Have a relaxing weekend!!!!!!!!
Lots of love~
EM

Me & Miss Gar$ get DOWN!!!!!!!

Miss Gar-Money is my new best friend! :)
Labor Day weekend when my fam was here, my dad gave me his GARMIN!!!!!!! YAYYYY YAHHHH YAAA~! I'm so stinkin excited!
Today it was goregous, 80 degrees, and I went out for my first solo session (we did 1 run & 1 bike ride when they were all here)
So, my goal was to ease into it. I run (sprint/trek/incline walk) on my Tready quite a bit. However, outside is a diff. story. I intend on adding walking runs consitently until I feel I can eliminate them! Warm Up, Cool down & three walking breaks included, I logged:
4.5 Miles in 48.50 mins. @ a 10.51 pace.
Question for all you runners: :)
DO YOU INCLUDE YOUR WALKING??? I know my actual running pace was faster, but when the walking is factored it.....it's slower. So, what do you do???
I gotta clean up and head back to work. Man I feel awesome!!!!!!! :)

I will recap our Seattle weekend tmrw, with pix, too! Heres one from the Seahawks game. Holy cow Quest Field is unbelievably loud!!!! I think my ears are still ringing!!!

Love to ya'll! HAPPY TUESDAY!!!!
EM