#1 Travel and Run: PCB Beach & ENGAGEMENT!

A family trip to Panama City, running in the sand and sun.  Would you

#2 Firt Triathlon Since 2019

You can’t NOT do a triathlon when it’s 8 minute from your home right?  Is it scary doing something you don’t do all the time, yes, but guess

#3 Inspiring Girls (especially reheads)

Another personal trainer and myself got together and started offering FREE workouts in the Park on Saturday Mornings.  Today a few girls

#4 Ozarks GIRLS TRIP!

Can you say HILLS, hills, and more hills?   This was of course after being powered on mimosas and bacon, but who’s tracking that when

#5 HOLY HUMIDITY!

Just when I thought I was in a good routine, BAM!  90% humidity snuck

#6 Lake Okoboji: Iowa

A few weeks ago we celebrate my parents 50th Wedding Anniversary!  50 years people!  I’m not even 50 yet and can’t imagine!  Of course

#7 92 Years Young.

I lost my Grandma last Sunday evening.  She was my last living Grandparent.  Grandma Zola was a spicy, sassy thing, I wonder where I get it from? :). She never shyed away from saying what was on her

#8

Do you Race Sick?

After getting back from a short vaca, my allergies decided to kick in.  With a local Duathlon 1 mile from my house, I still had to participate.

#9 Track or Tempo Tuesday

Do you have a “routine” for what days of the week you do long runs, tempo runs, track workouts, FARTLEKS (Swedish for speed play) etc.???

#10 Wave Washed Over Me

Do you ever find yourself in extreme gratitude smack dab in the middle of a run?  This was an extremely HOT run.  The wind was at my back so I would take a break every little bit to turn around and just breathe in the breeze.

#11   AT HOME          

WORKOUTS

for runners, moms, teachers and people that breathe oxygen..HEHE:)

I am going on two years of teaching workouts AT HOME, VIRTUALLY!  3 Days a week I head out to my #garagegym and lead people LIVE (and recorded) through 30 minute high/low intensity strength training.  All levels, all ages.  I have never been so consistent in my strength training as I am now.  Once I added strength training my running

#12  My BEST race EVER!

As a runner we know the most AWESOME race to run is BOSTON.  You have to qualify in a certain time for your age and I finally did!  Then 7 weeks before the race, I tore my hamstring.  YEP.  Fell right off

#13 The High Trestle Trail: A Central Iowa Favorite

I have had the blessing of having this wonderful trail, in my back yard.  I can’t believe it’s been there now for over 10 years!  The High Trestle Trail Boasts a half-mile, 13 stories high pedestrian bridge (seen behind me).  What’s even cooler is that it lights up at 9:00 during the summer!  My 5 mile run from my home and back takes me right to the middle of

#14 READ this quote 3 x’s

What would doing life easy but making hard look like to you?  Flip it around..what would doing the “hard” things look like that would make

#15 LIFE HURDLES

From 7th-college, I ran 100m hurdles, 400m hurdles, and shuttle hurdles with a few 400’s thrown in here and there (oh yeah, I also took up javelin throwing in college too, even had the record for a time).  Little did I know the life lessons hurdling would teach me.  Personal

#16     Run’n in Rochester

Rochester Running baby!  I had the pleasantries of booking a hotel with a lovely trail right behind it!  I was so happy with the convenience of it all.  Wouldn’t it be nice to be able to click on a city and find out

#17

What’s Your Super Power

We ALL have super powers.  I have one friend that can budget like a boss, another who can always find a reason to smile, and another who can master those eyeliner lines and fake eye lashes. ME?  I’m none of these!  Thank goodness we are all so different.  As a redhead it’s

#18

Let’s Talk Track Workouts

Have you ever done a track workout?  Even if you NEVER went out for track growing up I highly suggest implementing 1 track workout into your weekly schedules. or at the very least twice a month.  There is

#19

Master Your Mornings, Change Your Life.  

Guess what the most SUCCESSFUL people in the world share?  You guess right, they all get up early in the mornings and knock their morning routine out of the park!  Do you have a morning routine or

#20  Your Eye on the Prize

Keeping your eye on the prize is to keeping your attention to what it is you want to achieve.  This sounds pretty simple but in the midst of

#21.   Winter Running Tips

Ahhh….ahhh… the things you can do when its -30 wind chills in Iowa.  I got this shot a few weeks ago when it was just this.  Why not boil water and head outside to get a pretty shot of the sun setting with

#22          Do You Tri?

After enduring a long and cold winter spent running in -10 wind chills switching over to TRIATHLON training can be quite a breathe of fresh air and perfect for my fitness motivation!  There is something to be

#23     Time  for some Vitamin SEA

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#24  

Do you have a Treadmill

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#25.  Giddyap!  Ride Time!

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#26  Mother Daughter Run

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#27  

What’s Your Obsession?

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#28

Don’t flip out, Have a Plan.

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#29    Do You HIIT IT?

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#30

Plyos For Runners: JUMP!

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#31    FIND YOUR HAPPY

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#32

Take it from me, StretcH

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#24   of Exercising Outdoors

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#25

Do you have a SYSTEM?

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#26  Life is about Choices

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#27  TDEE.  What is it.

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#28

Accountability or Health Coach or Both?

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