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Tone 'n Tighten - 12 week Program for Going-Strong!

Tuesday, April 29, 2014


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Greetings! Wanted to share this program with you that I mapped out for my Scarlet Seals Spark team. I'm the TNT (Tone 'n Tighten) Coach for our group and encourage the team to do regular strength training. Check out my program (link below) and if you are so inclined, you can watch MY youtube video before it goes viral. hahahha
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The 12 week program includes exercises that will tone and tighten the entire body. Many of the exercises require no special equipment. If you do not have access to dumb bells; you can use a resistance band or get creative using other items you already have around the house. Some people use canned food or old milk jugs filled with water for weights.

Print off the chart and track your weekly progress noting the reps and weight you used. If you are unable to do all of the exercises, just do what you can. I guarantee if you follow the program, you will see positive results. Personally, I do the exercises in the evening while watching TV with the hubby. It gives him great entertainment... lol

docs.google.com/file/d/0BxlegA44y1e_
aVZKczlFU0pPeDg/edit


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If you are so inclined you can check out a YouTube video that I put together. It is a short 3 minute video demonstrating a few push-up variations. My production team and hair and make-up people didn't make it to town so you will have to give me some slack. Also, when I watched the video I had to laugh as my form isn't all that great. I recommend that you try and keep your butt down a bit more lol. emoticon

Here is the video link.

www.youtube.com/watch?v=mahEzvVRqIU&
feature=youtu.be


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I'm planning on trying to do a new video weekly with demonstrations of the various exercises and modifications that can be done. A friend recommended that I add a tag line so I'm thinking of using this one. Let me know what you think.

"This is Rhonda, youR Tone 'n Tighten Coach and I'm GOING-STRONG!"


  
  Member Comments About This Blog Post:

KATELJM 7/6/2014 3:31PM

    Thanks, I'll do this. I enjoyed your push-up video, so I'll stay tuned.

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LYNNIERN 7/6/2014 9:09AM

    Hey, this is so cool...I saw your push up video previously and I loved it! I'm going to start your program. Great hint about doing it while you are watching TV.

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FLORIDASUN 6/5/2014 11:22AM

    FANTASTIC....loved the chart and LOVED seeing your sweet little self on the video...such clever ideas and so easy...you may even drag me into this little challenge!

Love you girl...keep going strong...you are DOING it...soooo proud of you! emoticon emoticon emoticon

AND...by the way...you look absolutely FANTASTIC! emoticon

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MEADSBAY 5/5/2014 3:11PM

    You are simply amazing!!!
Thnx so much for the checklist and the YouTube videos.
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LMALSBURY 4/30/2014 12:21AM

    emoticon
I am not on your team but looks like a great TNT program!!! Thank you for sharing!

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RUTHIET_456 4/29/2014 5:13PM

    Thank you, thank you, thank you! I always enjoyed your Tone 'N Tighten on BLC. Will look to incorporate your program.
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AMAZINGAMY14 4/29/2014 4:36PM

    emoticon emoticon emoticon emoticon Love it! You made me laugh with the comments about the makeup.

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PROPMAN1 4/29/2014 2:24PM

  emoticon emoticon Keep up the good work!

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WIFE48 4/29/2014 2:06PM

    emoticon emoticon emoticon

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I Love You Sweetheart!

Monday, April 14, 2014


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THIS IS TOO FUNNY AND OH SO TRUE

A group of women were at a seminar on how to live in a loving relationship with your husband.

The women were asked, "How many of you love your husband?"

All the women raised their hands.

Then they were asked, "When was the last time you told your husband you loved him?"

Some women answered today, a few yesterday, and some couldn't remember. The women were then told to take out their cell phones and text their husband: "I love you, sweetheart."

The women were then told to exchange phones with another person, and
to Read aloud the text message they received, in response.

Here are some of the replies:

1. Who the hell is this?

2. Eh, mother of my children, are you sick or what?

3. Yeah, and I love you too. What's up with you??

4. What now? Did you wreck the car again?

5. I don't understand what you mean?

6. What the ___ did you do now?

7. You're kidding, right ?

8. Don't beat about the bush; just tell me how much you need?

9. Am I dreaming?

10. If you don't tell me who this message is actually for, someone will die.

11. I thought we agreed you wouldn't drink during the day.

12. Your mother is coming to stay with us, isn't she???

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  Member Comments About This Blog Post:

FLORIDASUN 6/5/2014 11:13AM

    Har de har har! But I tell my hubs I love him all the time...he'd never be stumped by a message like this. emoticon

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ADRIENALINE 5/19/2014 4:40PM

    Very cute

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MEADSBAY 4/24/2014 9:16PM

    Hahahahaha!
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AHARRIS02 4/23/2014 11:57AM

    Love this!!!

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IONA72 4/16/2014 4:31AM

    I can imagine getting one or two of those!

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CFMOSS 4/15/2014 7:20AM

    snicker sort of......

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JANUT57 4/14/2014 10:39PM

  emoticon emoticon

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DMEYER4 4/14/2014 10:00PM

  cute thanks for sharing

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Great Columbia River Crossing 10k ~10.13.13 ~ New P.R. Yip!

Sunday, October 13, 2013

Feeling really good about results from running the 10k Columbia River Crossing this morning. Came in 15th in my division which is unreal (for me!). Made a new PR in 10k, 5k, 1mile and 1k so that was pretty cool also. My official time was 1:05:45 and 15th out of 45 in division. Overall place 686 out of 1372 and gender place 326 out of 822. Average pace 10:32. Do I have it in me to improve a little for next year? Gonna give it a try!



The two guys in the photo are my dear nephews... they placed 2nd and 3rd overall and are great runners.



Before the race I met up to say Hi and get a photo with Carlene. She is on the BLC-23 Scarlet Seals team with me and it was great to see her. We stood in front of the Dismal Nitch sign which is the starting point of the race. It is on the Washington side of the River and then we run across to bridge finishing in Oregon. It is an annual event and this year there were 3,500 that participated. Of that number about 2000 were un-timed walkers.



Fall is really in the air. I took a quick photo of the Fall foliage on the hill at the start line that is starting to turn.



After finishing the race, I headed off to work. It is one of the busier days of the year at the restaurant and we had a wait line for most of the day. I'm glad to be home now and off my feet!

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  Member Comments About This Blog Post:

FRANKLY5 11/22/2013 4:12PM

    I'm proud of you

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FLORIDASUN 11/15/2013 10:03AM

    Holy smokes...you are DOING it girlfriend...sooooo very proud of you! You did GREAT on your times..I'm so proud of you and amazed at your tenacity!

Great that you have wait lines...that is awesome! I have started watching the cutest show called Sweetie Pies....it's all about a mom, her son and their life running a great soul food restaurant...every time I see it I think of you and your sis! Maybe you should get a t.v. show too! It's on the OWN channel..you know Oprah's new station. emoticon It's really cute and entertaining!

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WAIANAEGAL 10/23/2013 12:36PM

    Hello Rhonda... I love all of your pictures and emoticon on all of your great times... I know if you feel you can better them you will... you'll take it on one step at a time... emoticon

I so enjoyed the short visit with you, and I was so happy to participate in the Crossing. I miss the PNW but know I'll be back some day.

Have a great week 5 of BLC23 with the Scarlet Seals.

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LYNNIERN 10/15/2013 9:56PM

    emoticon Congratulations on your PR and how cool is it that you got to meet Carlene!

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BBAHONORS 10/14/2013 10:07PM

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MEADSBAY 10/14/2013 9:37AM

    That is just so emoticon
Must be fun when some young person at works complains of being tired to say 'Oh, btw- I ran a 10K with a PR before I came to work THIS MORNING'.
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TRICIALICI 10/14/2013 3:24AM

    Wow! You remind me of the energizer bunny: last week a marathon, this week a 10k! You're AMAZING! emoticon

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FITLIKENIC 10/14/2013 12:41AM

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Portland Marathon 10.6.2013 Done Done and Done!

Sunday, October 06, 2013

I have been so nervous about this day for months... and finally it is done and behind me. I have run a couple of half marathons in the past and they were not easy. I wanted to do a full for some strange reason and spent the Summer training for it. Training for a full marathon is not easy. It takes a lot of time and commitment. I had a couple of bad training runs and those always made me think that maybe this wasn't a distance made for me. But friends... I'm here to tell you that I did it and finished with a SMILE on my face.



The Hubs and I drove to Portland yesterday to go to the Expo and pick up my number. There is no number pick up on event day so coming a day early was really the only option. The volunteer who helped me really got a kick out of having her photo taken. She was a sweetheart and the event volunteers are really awesome.



The expo was fun and it is always interesting to see what the vendors have for sale. I really like a few running skirts but they were no deal at $69. Makes me think about giving sewing a try.

When we got to our room I laid out all of my clothes so I would have everything ready for morning. Getting up at 5:15am isn't something I look forward to doing and I never get much sleep the night before... so early preparation is critical. At least flat Rhonda was ready to go!



When the alarm went off, I got up and started getting myself ready. I had a moment of absolute panic when I couldn't find my socks. Flat Rhonda wasn't ready.. no socks! I was positive I had packed 2 pairs but couldn't put my finger on them. No socks is a deal breaker and means no run. Fortunately, after tearing everything apart I found both pairs. That really had my heart pounding. I brought some instant oatmeal with me and made a couple of packets for a quick breakfast. I usually eat Oatmeal every morning before going to the gym so I felt it should be safe.

The hubs and I stayed in my Sister's condo located right in downtown Portland... literally blocks for the start line. We really were lucky... no problems with transportation, parking, etc. and the hubs had a place to go and relax while I was doing the marathon. Worked beautifully. We headed out the door at 6:00am and headed to the starting area. I estimated my finish time somewhere between 5hr 30 min and 6hrs so I was assigned corral F.



Milled around and chatted with folks for a half hour or so and then we were off. I actually didn't realize I had crossed the starting mat until I was over it. I guess I was expecting some sort of banner ... but it was pretty subtle.

The volunteers on the course were great. We had our names on our bibs so I heard people calling my name and encouraging me all along the course. That was very motivational. I enjoyed the experience and acted like I was in a parade and waved and high fived people. I figured why not? I wasn't out to win... just finish!

The course was really well laid out and beautiful. We went from one end of the City to the other, crossed bridges, went through residential and commercial areas and had spectators, bands and portapotties in abundance. I didn't even turn on my ipod until Mile 13 there was so much going on. One funny thing... I noticed about half way through that I was passing lots of people that started in faster corrals. Interesting... lots of them were guys and they were hurting. Me thinks they didn't train adequately and thought they could just wing it. I also noticed several with shoes on that seemed to be worn out. That is a recipe for disaster. I have found when I get 300-350 miles on my shoes they need to be replaced... even though they look fine. The support you need is just gone. When my hips, knees, legs hurt after a shorter run it is usually because my shoes need to be replaced.

When I got to mile 20 I entered uncharted territory. I had completed two 20 mile training runs... but nothing longer. One of the things that made me nervous was nutrition. You always hear about hitting the wall at mile 20 or so and I really don't like to eat much while I'm running. I have tried gu's but they sort of bother me intestinally.. if you know what I mean. I have done best with Cliff Shot Bloks. I used one at mile 9, 15 and 22. Sort of forgot about them or I would have used more. I did drink sips of Ultima (sports drink?) and Water every few miles on the course and took a couple of gummy bears and candy corn offered by the volunteers. Again, I didn't want to risk a problem. At mile 21 I was feeling fine and mentally strong. My body, particularly lower legs in ankle /shin area were aching and I could feel a couple of areas on both feet that could potentially blister. I tried to wiggle my toes and re-position my socks a few times but that wasn't real effective. I was wearing good shoes and pro compression socks so shouldn't get blisters. (As it turned out my feet were sore but no blisters... hooray!)

With each passing mile I thought... I'm really going to do this! I'm going to be able to finish. It was so empowering! I mostly walked the last six mile with some jog intervals but I was fine with that. I wanted to finish strong and feel good so I just walked as fast as I felt I could. Everyone around me was mostly walking also so no big deal.

The last mile was full of spectators and went by pretty fast. Just before mile 26 I spotted my hubbie and daughter.. she drove up to see her Mama finish. That was a real treat and very sweet of her to spend her precious week-end time to honor me. She took this photo as I was "whizzing" by lol.



The finish line was great. The timing tag was computerized so they knew my name as I went over the mat and announced it to the crowd. Then they put this awesome medal around my neck and gave me a rose. Portland is the "Rose City"... sort of like New York is the "Big Apple". I also received a finishers tee-shirt, a commemorative medallion, a necklace charm, a tree seedling to plant (how Oregon is that!), and a space blanket. Lots of swag wouldn't you say?





Here is a picture of my Nike Fuel Band.... over 60,000 steps today. I thinks that is a record for me for sure!



After taking a shower we headed out for a late lunch. I took the opportunity to order Mac and Cheese... it was yummy! If not today... when?... oh and of course I had to wear my finishers shirt!



Thanks for taking time to read about my stellar day. I didn't "hate" the marathon distance like I though I might so I'm thinking another will probably be in my future. I do have the Marine Corp Marathon in Washington DC on my bucket list... and my Portland finish time was fast enough that I shouldn't have a problem "beating the bridge". You have to maintain a 14 min/mile pace or better with MCM or get disqualified. I finished with an average 13 min/mile so have a little margin.



My "official" finish time won't be available until later tonight but this should be fairly close.

I'm smiling.... quite happy to now have this behind me.

  
  Member Comments About This Blog Post:

BEST_LIFE_NOW 12/11/2013 8:55AM

  emoticon I had no idea ... You are amazing Rhonda!

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DRADDIE 10/31/2013 2:49PM

    Well done!!! What an achievement!!!

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ALIHIKES 10/8/2013 11:19PM

    Congratulations! Amazing achievement! emoticon

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TRICIALICI 10/8/2013 11:01PM

    Thanks for sharing your AWESOME STORY! A HUGE CONGRATULATIONS to you! I'm in AWE of anyone who can finish a marathon!
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Thanks, too for being OK with TNT results being posted on Monday! You might want to let your team know, so they don't wonder where they are. It's fun to have another team join us. Don't ever feel pressure though, if you'd like to sign on with another team's challenge, or do your own thing! Good luck with this week's TNT!

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MELWUP 10/8/2013 7:08PM

    emoticon emoticon emoticon emoticon

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NANCYSINATRA 10/8/2013 8:15AM

    What an amazing story. Great Job!!!

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LYNNIERN 10/7/2013 11:28PM

    Congratulations, you are so awesome!!

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MEADSBAY 10/7/2013 9:34PM

    Dear Rhonda-
I am so happy for you and proud of you!
You are such an amazing woman and an inspiration for so many of us!
Thank you for sharing your experience- great blog!
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ZORAHGAIL 10/7/2013 4:31PM

    Congrats! emoticon emoticon emoticon

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WAIANAEGAL 10/7/2013 1:05PM

    So happy for you... and truly in awe... hope to see you this weekend for the Crossing on Sunday...

I'm just amazed by you!!

Carlene

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CATONAMISSION 10/7/2013 9:23AM

    What a great run! Thanks so much for your inspiring post, Rhonda!

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PAULOBRY 10/7/2013 8:06AM

    Congrats!

I had placed this race on Outlook so I could check-in with you on how it went. Nice surprise to see that you had time during your "recovery" to prepare a great blog on the event.

Only downside is that I guess I won't see your virtual races for a little while during recovery. But you can't duplicate the real thang!

Comment edited on: 10/7/2013 8:07:35 AM

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CFMOSS 10/7/2013 7:11AM

    So, so fantastic. Congratulations.

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WAY2GOCAT 10/7/2013 12:47AM

    emoticon emoticon emoticon emoticon emoticon

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JUST_TRI_IT 10/6/2013 10:36PM

    Spectacular!!! And today was just a beautiful day for a long run. Congratulations on such a memorable feat!

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KAYOTIC 10/6/2013 10:24PM

    emoticon I finished my first marathon last Saturday, and it was wonderful (and that surprised the heck out of me, since I hadn't properly trained due to a knee injury)

Great blog, race report, and congrats on finishing!

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BBAHONORS 10/6/2013 9:46PM

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Friends.... are you living?

Friday, October 04, 2013



  
  Member Comments About This Blog Post:

WAIANAEGAL 10/4/2013 11:38PM

    very cool... and yes it's good to think about living... while we're still here.

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carlene

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MEADSBAY 10/4/2013 6:22PM

    Love that.
I have lost 4 siblings (of my 13), 3 of them younger than me and I'm only 61, so I learned long ago to live each day fully.
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JUNA89 10/4/2013 11:49AM

    emoticon emoticon emoticon

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SIZE8NOTSOMUCH 10/4/2013 11:03AM

    Wow... That was a kick in the pants! Thank you for sharing!!!

J


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BRAINNOISE 10/4/2013 11:00AM

    Thanks for the reminder

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