THEGETNSHAPEGRL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=THEGETNSHAPEGRL THEGETNSHAPEGRL's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Working Wife/ Mother Overcomes Obstacles and Gets In Shape (find out how she brought her husband alo http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833334 This story is about my long-time client Teresa. I may have overstepped my boundaries in the beginning, but I am glad I did. Every now and then people need a little tough love and this is one case of how it changed a woman’s life for the better. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l153068893.jpg"> <BR> <BR> Working with The Get In Shape Girl gave me the kick start I needed to get going again. I was formerly in amazing shape, then went back to school. It became all ab... Mon, 15 Dec 2014 10:43:33 EST How to do, be or have anything you want in life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829618 At the time of writing this, I am coming up on my one month anniversary of moving to Tampa. This is my second time living here. Apparently I like to move up and down the east coast a lot. <BR> <BR> I grew up in North Carolina, moved to Boston to go to college, after graduating I moved to Tampa to get out of the cold, after a few years of living in Tampa I moved to Boston for my boyfriend and after five years of living there, I am back in Tampa. <BR> <BR> A great part of the last five years ... Mon, 8 Dec 2014 10:58:44 EST From Self Hate to Self Love - How I Made My Journey http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822362 After years of being super hard on myself and focusing intently on every morsel of food I put into my body, I finally am done with it. <BR> <BR> About two years ago I started Crossfit. I began because I needed something different. I started getting really interested in olympic lifting, snatches and clean and jerks, but I also wanted to continue to incorporate functional activity, running and other kinds of weight lifting. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l149100... Mon, 24 Nov 2014 16:19:18 EST My Interview with Tosca Reno!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5816697 Wanna hear my interview with Tosca Reno? <BR> <BR> Curious to hear more about clean eating and fat loss? <BR> <BR> Wanna know her take on the Paleo diet? <BR> <BR> Wonder how to be the fittest after 50? <BR> <BR> Enter your name and email here and I'll send it to your inbox: <BR> http://www.gisginnercircle.com/toscareno<BR>/ Fri, 14 Nov 2014 10:56:20 EST Shani Builds Confidence and Muscle Through Online Personal Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5810001 Shani is a long-time client of mine. She and I have worked together via online training for around a year and she has completed the Lean Body Workout Program as well. Upon signing up Shani was very hesitant to work with an online trainer. Here is her success story… <BR> <BR> I found GISG on Facebook and started to follow the page. I liked that Kyra would give little snippets of workouts or free workouts to try. It really sparked my curiosity because I was needing a break from the workouts ... Mon, 3 Nov 2014 12:39:12 EST Yoga Poses to Improve Sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5805632 I love to sleep! I mean who doesn’t love to sleep?!?! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/5/l750619201.jpg"> <BR> <BR> You brush your teeth, set your alarm for the next morning, and crawl into bed. Dream World USA, Here I come! <BR> <BR> ZZZzzz, wait, what time is that meeting in the morning?! Don’t forget to call the doctor to set up that appointme ..Zzzzzzzz. CRAP, I forgot to pay that bill?!?! When did my parents say they were coming to visit?! <BR> <BR> Who else... Mon, 27 Oct 2014 11:04:28 EST This cardio hater placed third in her bikini competition http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5799801 One day I logged onto Instagram and saw I had been tagged in a side by side comparison of a girl’s abs. Impressed, I reached out to her to find out what she was training for. Kelsey was using my Bikini Guidebook to prepare for her very first bikini competition. I was fortunate enough to be able to follow her journey to the stage and now we want to share it with you here. <BR> <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l60572641.jpg"> <BR> <BR> <BR> <BR> All thr... Fri, 17 Oct 2014 10:59:34 EST 5 Super Simple Tools to Get/ Stay Motivated http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5798801 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1596361241.jpg"> <BR> <BR> It has become a normal occurrence to hear someone say, “I have zero motivation to do that.” or “Wow! He has a lot of motivation, look what he accomplished.” It’s as if everywhere you turn there is lack of motivation and an envy for people who seem to have it. But do people who accomplish many large projects born with the gift of motivation? Or did it take time and dedication to cultivate such a talent? <BR> <... Wed, 15 Oct 2014 15:39:43 EST A Must-Do Time-Saving Tool For Batch Cooking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5790549 No Time to Food prep? I have the answer! <BR> <BR> If you are like me, you love meals that are healthy yet effortless. Where do I turn when I don’t have the time to meal prep but want to ensure I have a healthy dinner for that night? The CROCK-POT! Best invention ever! I can literally throw anything in there sometimes as late as 2 pm, if I am really slacking, and have a meal ready by 6. <BR> <BR> A few items I always keep on hand in case I am in a bind and turn to my crock-pot are: <BR> <B... Wed, 1 Oct 2014 16:10:08 EST Visualizing Your Success http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5776429 One of the most effective things you can do to stay on track with your exercise program is to visualize yourself doing it. <BR> <BR> Fitness success is 80% mental and 20% actually getting your shoes on. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/5/l554169034.jpg"> <BR> <BR> <BR> <BR> <BR> This may sound slightly woo-woo, but there’s enough research to back up the validity of this technique that I think it’s worth developing a practice of doing it regularly. Even ... Tue, 9 Sep 2014 09:30:07 EST Nursing Student Loses 10 Pounds, Gains Abs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5772692 Today’s guest blog is from Devyn Parrish. She had amazing results from the Twelve Week Bikini Guidebook and and I was lucky enough to have her keep me up to speed with her progress. Now she’s sharing her photos and her results with you! <BR> <BR> <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1368277924.jpg"> <BR> <BR> <BR> I have always been an athletic person and played sports from age five until 20 or so. But the last couple of years, the only sport I played w... Wed, 3 Sep 2014 14:20:13 EST The Easiest Veggie Recipe in the World! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5766777 Roasted Cauliflower Head <BR> <BR> Seriously low maintenance recipe for a side of veggies. Gluten free, grain free, paleo, clean, vegan, nut-free. <BR> <BR> Ingredients: <BR> <BR> 1 cauliflower head <BR> <BR> 6T olive oil <BR> <BR> Garlic powder to taste <BR> <BR> Salt and pepper to taste <BR> <BR> Directions: <BR> <BR> Preheat oven to 375. Cut off green leaves from base of cauliflower. Rub oil all over cauliflower and sprinkle garlic powder and salt and pepper to taste. Roast in ... Mon, 25 Aug 2014 14:19:14 EST So Much Drama - The Way Us Women Treat Each Other HAS to Change! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5763496 Have you ever seen the movie Mean Girls? It’s one of my favorites. Mostly for the plethora of quotes like, “On Wednesdays we wear pink!” or “So you can go shave your back now. Bye Jason.” <BR> <BR> But do you remember the scene at the end where the girls are kept in the gym to talk about the Burn Book and practice exercises being nice? Ms. Norbury said, “There’s been some girl on girl crime here.” Well, one could say that about my Facebook page recently. <BR> <BR> A few weeks ago I poste... Wed, 20 Aug 2014 10:13:02 EST Straight Forward Tips to Prepare for Your First 5K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5757663 Today’s guest blog is from personal trainer, Emily Bierbrauer. Her tips are perfect for a first timer, fun runner or serious 5K lover! <BR> <BR> I love to run and have done my fair share of 5K races throughout my lifetime. I am not the fastest runner out there, nor do I pretend to be. This being said, I have never had an injury from running and I have a few tips to share that can help prevent you from injury as you train for your race! <BR> <BR> Create a schedule – Make a schedule in adv... Mon, 11 Aug 2014 15:27:34 EST How a little help from a friend helped Andi lose weight, prep for triathlons and boost her confidenc http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5753114 As a past client of The Get In Shape Girl, I jumped at the chance to be a part of her Inner Circle program . I found myself two months from being a certified personal trainer and three months away from a handful of races. Not only did I have the desire to drop my body fat and look like a personal trainer, I also had performance goals to meet. I knew that training one on one with her was just what I needed. <BR> <BR> Her meal plans and workouts were challenging and fun! She would respond to m... Mon, 4 Aug 2014 18:40:45 EST How to Embrace Your Body During Pregnancy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5749078 Today’s guest blog is from Get In Shape Girl ambassador, Esther Pisano. So often women email me to find out how they can stay in shape while they are pregnant, but they find it stressful because they JUST lost the baby weight from their last child. Here is how newly-fit Esther is staying positive while pregnant. <BR> <BR> <BR> <BR> <BR> <BR> So you just found out you’re expecting. This is one of the most exciting times in your life! You are filled with happiness and cannot wait to me... Tue, 29 Jul 2014 16:32:15 EST Why all or nothing eating always ends up being nothing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5744164 Today’s blog comes from Fat Loss Coach, Jill Coleman. I stumbled upon Jill’s blog and Facebook page a few years ago when I was competing in Bikini Competitions. I started following her and shortly after she took her departure from the stage as a Figure competitor and started focusing solely on SUSTAINABLE female fat loss. She’s just as fed up as I am with short term, crash diets and she’s going to explain why having that all or nothing mindset NEVER works. <BR> <BR> Also, I will be intervi... Tue, 22 Jul 2014 11:25:18 EST A round up of my favorite supplements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5738630 I get asked quite often what supplements I use and recommend. I’m going to take you down the list of the ones I use. This is NOT me prescribing supplements for you, or even necessarily recommending certain things for you since my goals are different from your goals. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1495704862.jpg"> <BR> <BR> <BR> <BR> Fish Oil - The benefits of fish oil are a plenty. They range from reducing inflammation in the body to decreasing triglyceri... Mon, 14 Jul 2014 12:31:38 EST Not Your Typical Success Story http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5733743 This is not your typical success story. People’s success on my program comes in many forms and many shapes and sizes. No, Christina was not ever overweight, but that does not mean that she did not have bad habits that needed correcting and it did not mean she did not want to become the best version of herself. I hope you enjoy her story and perhaps even recognize some of her habits in yourself and see that you too, can improve your body and life! <BR> <BR> <BR> <BR> I’ll give this succes... Mon, 7 Jul 2014 11:02:23 EST No central air = no cooking in the oven = crockpot foods errday! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730451 Crockpot BBQ Pork <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l138349149.jpg"> <BR> <BR> Are you looking for a Paleo, Gluten Free, Clean eating recipe to throw in your crockpot before you head out for a busy day? Here you go! <BR> <BR> Ingredients: <BR> <BR> 1 lb Pork Tenderlon <BR> <BR> 16oz salt free tomato sauce <BR> <BR> 3 garlic cloves, finely chopped <BR> <BR> 1/3 cup light organic agave nectar <BR> <BR> 3 tbsp. white distilled vinegar <BR> <BR> 3 T onion powd... Wed, 2 Jul 2014 10:07:32 EST Get EVERYTHING You Want From Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725176 If you have ever read The Secret or any other books that discuss or teach the Law of Attraction you know that every thing, every event, every person, every emotion that takes place in your life is created by YOU. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/5/l357796435.jpg"> <BR> <BR> <BR> From Wikipedia, this is the explanation of what the Law of Attraction is.. “ The law of attraction is the name given to the belief that “like attracts like” and that by focusing on ... Tue, 24 Jun 2014 21:36:32 EST Trigger Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5719038 <img src="http://photos-ak.sparkpeople.com/nw/6/5/l652470725.jpg"> <BR> <BR> <BR> Many of us have an idea what the term, “trigger food,” means. It’s a food we generally can’t keep in our house because we may eat all of it. For many of us it’s nut butter. If we have one spoonful, we are having 12 more. It’s a food that may spark an entire binge session then causing us to have a lot of feelings of guilt and low self worth. It’s a food we just can’t keep under control or causes some kind ... Mon, 16 Jun 2014 10:53:08 EST Quick and Delicious Paleo Recipe http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5709938 This is the lazy-man’s version of the Civilized Caveman’s recipe <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1667819926.jpg">. It’s Paleo, Primal, gluten free, high protein, clean eating and delicious! <BR> <BR> <BR> <BR> <BR> Ingredients: <BR> <BR> 1 whole butternut squash <BR> <BR> 1 pound grassfed beef <BR> <BR> 6 pieces uncured, nitrate free bacon <BR> <BR> 2 whole red onions <BR> <BR> 4 T coconut oil <BR> <BR> Balsamic vinegar to taste (optional) <BR> <BR... Tue, 3 Jun 2014 18:30:38 EST Free Workout! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705982 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1039279411.jpg"> <BR> <BR> This is just one of the typical leg days you will find in my new program, the Lean Body Guidebook. <BR> <BR> <BR> <BR> Let me break down a few things for you to explain this.. <BR> <BR> You will complete four sets of each exercise before moving onto the next exercise. The number of repetitions you will do for each set are given. So it will look like… <BR> <BR> Barbell back squat for 10 reps, then you will r... Thu, 29 May 2014 11:20:56 EST Find out how Haidee finally found success through clean eating after decades of fad diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705048 The only way to understand my success story is to understand how I got here. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/9/l290810326.jpg"> <BR> <BR> When I was about 19-years-old, someone snapped a picture. I happened to be wearing a pair of shorts while walking away from the subjects in the photo. It was the first time I saw the back of my legs through everyone else’s eyes. Lumpy, clumpy and dumpy! The front wasn’t much better but I was in denial. I was also in a relat... Wed, 28 May 2014 09:29:03 EST 5 Ways to stay on track this BBQ season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5700043 When I first started “dieting” to lose weight, social occasions were my worst nightmare. I had developed a relatively unhealthy relationship with food, and I feared that one night out with the girls would derail all my progress or start a slippery landslide back toward my non-skinny jeans. <BR> <BR> These days, nights out with the girls don’t happen often, but I found that having children brings to my life a whole new set of social occasions filled with unhealthy foods. From class parties to... Wed, 21 May 2014 13:27:36 EST Just in time for mother's day: Protein Packed Banana Bread http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5690499 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1972803335.jpg"> <BR> <BR> All Mom’s love banana bread. <BR> <BR> <BR> <BR> Actually, I think a warm loaf of banana bread wrapped up in tin foil is a universal symbol for love and good intention. <BR> <BR> <BR> <BR> The downside of this loaf of love is that it’s typically ladened with sugar, butter and other ingredients that taste great but leave you feeling sluggish and ready for a nap. <BR> <BR> <BR> <BR> But what if you could... Thu, 8 May 2014 11:16:11 EST How to Survive BBQ Season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5689166 Kara grew up on the middle coastal region of Texas. If she’s been to one BBQ at the beach or on the river, she’s been to hundreds! During her early 20’s she finally won the battle against obesity and in that time, she learned how to attend those Texas BBQ’s without veering off track. Continue reading to check out her top 6 tips. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/8/l488272589.jpg"> <BR> <BR> <BR> 1. EAT BEFORE YOU GO <BR> <BR> Don’t show up to that BBQ that has an ... Tue, 6 May 2014 18:38:15 EST Anna lost 50 pounds and used the Bikini Guidebook to look great in her bikini http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5683908 Today’s blog is a story from my new friend Anna. She is just like SO many of us who have given up our weight loss goals too many times. Finally she stuck to the plan and made REAL changes. Then, she learned how amazing strength training is to mold our bodies. Read her story here… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/6/l263693656.jpg"> <BR> <BR> I had always enjoyed sports as a teenager but had no clue what fitness and nutrition involved. I was lucky to have a good m... Wed, 30 Apr 2014 10:37:34 EST Shredding for my wedding - guest blog!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5678102 Love is in the air!! <BR> <BR> It’s official… less than 30 days until I walk down the aisle to marry the man of my dreams [insert extreme celebration]. <BR> <BR> Now, not only do I need to focus on eating well and working out so I can look my all time best, but I also need to do it so I can FEEL my all time best. Remember that stress can also take a toll on the body, so here are some of my tips to look and feel my best for the big day! <BR> <BR> 1. Hydrate, Hydrate, Hydrate! I honestly b... Tue, 22 Apr 2014 18:23:07 EST Your Go-To Healthy Eating Index for US Airports http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5673461 Traveling is something you should get excited about, not have anxiety about. Whether you travel occasionally, for fun, or weekly for work, it is possible to eat healthy in the airport. I am going to run through some of the more popular US airports to fill you in on what I would eat. <BR> <BR> First it’s important to know what you can and cannot bring through security. Don’t attempt a jar of peanut butter.. sadly they will confiscate that Here is an approved list of foods that are air tr... Wed, 16 Apr 2014 10:00:38 EST What's that?? You CAN get ripped without feeling food deprived?! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5663642 Today’s blog is a quickie success story I wanted to share with you from a client who completed a 12 week transformation journey with me through my online personal training services, called The Inner Circle. Her goal was to tone up and get on a program that she could sit with. What she did not mention is that most of her weeks were consumed with work travel. Here is her story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/7/l378086738.jpg"> <BR> <BR> I started up with the In... Thu, 3 Apr 2014 16:11:18 EST If you want to be lean and toned, why you MUST lift weights http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5655264 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1354066340.jpg"> <BR> <BR> <BR> You hear it from EVERYONE in the industry don’t you? Jen Sinkler says for cardio she likes to lift weights faster. Mark Sisson speaks out against chronic cardio all the time. But then you see pics of your favorite fitness models on Instagram with the calories they burned on their heart rate monitors or they tweet about their latest hour on the stepmill. <BR> <BR> <BR> <BR> WHAT THE HECK ARE YOU SUPPOS... Mon, 24 Mar 2014 10:27:34 EST Honey Bacon Brussels Sprouts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5645278 <img src="http://photos-ak.sparkpeople.com/nw/1/4/l149529949.jpg"> <BR> <BR> <BR> Looking for a Paleo friendly, gluten free vegetable side dish? <BR> <BR> Honey Bacon Brussels Sprouts <BR> <BR> Ingredients: <BR> <BR> 1 pound of brussels sprouts <BR> <BR> 4 pieces of bacon <BR> <BR> 1 T honey <BR> <BR> Directions: <BR> <BR> Fry bacon in pan, save grease. While the bacon is cooking, cut ends off of brussels sprouts and cut in half length-wise then place in large bowl. After bacon is... Tue, 11 Mar 2014 10:59:20 EST My Client decreased her body fat and her triathlon time (pics included) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5639450 Today’s blog comes from my client, Lynn. When she signed up her goal was to feel better in her own skin as well as perform better. She wanted to reduce her 1k time as well as her triathlon times. She did that plus more. Read her story here… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1639254551.jpg"> <BR> <BR> <BR> I really like the way that Kyra focuses on progress pictures as a key indicator of progress. Even though the scale barely budged I could see the difference... Tue, 4 Mar 2014 11:14:25 EST ThisUnique Training Style Kills Fat While You Sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5626610 Today’s blog comes from my pal, Brad Gouthro, from Live Lean TV. Brad has complete transformed his body from being skinny and unfit and embarassed to take off his shirt to being fit and totally ripped, and ready to help you and 9,999 others do the same. Below is the transcribed video, but if you can listen to the sound, watch the video! <BR> <BR> <BR> <BR> <BR> <BR> <BR> <BR> Live Lean Nation, thanks for tuning in to Live Lean TV, I’m your host Brad Gouthro, the #1 expert on li... Mon, 17 Feb 2014 16:13:37 EST How to stay injury free! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5620565 When we workout as hard as we do, we need to spend lots of time helping our bodies recover. When we strength train we are actually break down our muscle fibers, and it’s when they heal, that we build muscle. <BR> <BR> <BR> <BR> So in effort to train more, help our muscles heal and build muscle, we can do things like foam roll, get out the knots and stretch to recover faster. Here are 14 tools to help you mobilize. Not only will these tools help you relieve soreness, become more limber ... Mon, 10 Feb 2014 15:19:40 EST How my client Laurie changed her goals, body and life.. and gained some muscle along the way :) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5608991 Today’s blog is a guest blog from my client Laurie. When she came to me, she knew she wanted to change her body. She kept saying that she wanted to be toned. She may have said she wanted to lose weight, but knowing what I know, I knew for her that actually meant she wanted to build muscle. As a very dedicated marathon runner, it was imperative that we get her lifting weights and eating more protein. Here is her story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1324149... Wed, 29 Jan 2014 09:19:48 EST How to Recover from A Road Race of Long Training Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5593383 After a long race, your muscles are going to undoubtedly be sore and stiff. One of the best ways to cure that is by getting up and moving! The blood flow from activity will help flush the muscles of lactic acid so you will be back to training in no time. <BR> <BR> <BR> <BR> In the meantime here are some fantastic ideas for activity you can do while recovering: <BR> <BR> <BR> <BR> Enjoying brisk walks – these can be done in short spurts around the block on breaks at work, or on a tre... Tue, 14 Jan 2014 10:11:01 EST 2013 goal wrap up and 2014 goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5584317 I love setting goals for the upcoming year. Something about getting a fresh start sparks so much energy within me. Looking back to see what has been accomplished over the past year really does something for my confidence – it’s pretty cool to see all I have done. Not just in fitness, but in the trips I’ve taken, friends I’ve made, experiences I’ve had, people I’ve helped through online training, projects I’ve completed… <BR> <BR> <BR> <BR> In 2013 I set four major goals. Number one – ... Mon, 6 Jan 2014 12:53:46 EST How my client Lisa Lost Fat and Trained for a Half Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5575788 Lisa has been an amazinggggg client. Having had another client in Ray, ND I know they don’t have really any fitness centers at their disposal so I was pleased to be able to help her get into shape when she signed up. I knew we were going to make gains, but I was taken aback by her commitment. The day I told her to sign up for the half when she expressed interest, she emailed me back within hours letting me know she was committed. Little did I know exactly what would come of that race… <BR... Mon, 30 Dec 2013 15:26:40 EST 13 Minute Veggie Stuffed Meatloaf http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5573112 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1356853924.jpg"> <BR> <BR> You know I am all about FAST recipes, especially ones that disguise my veggies. Here is my 13 min prep veggie stuffed meatloaf: http://thegetinshapegirl.com/eggplant-stuf<BR>fed-clean-eating-meatloaf <BR> <BR> Eggplant Stuffed Clean Eating Meatloaf <BR> <BR> Need more veggies in your life but sick of stuffing your face with broccoli? I have a solution… <BR> <BR> P.S. This recipe takes 13 minutes to prepare, 45... Fri, 27 Dec 2013 14:18:19 EST Why Juicing is NOT The Answer To Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5566742 Come the first of the year, everyone makes their New Years resolutions to lose weight. People try all kinds of different methods.. An hour a day of exercise, calorie restriction, 100 miles of running a month, juicing… <BR> <BR> <BR> <BR> I want to talk about that last one. Lately juicing has been all the rage. While juicing does have a lot of health benefits that alone does not help you lose weight. These 21 day juice detoxes and the other various “cleanses” are just not the answer an... Tue, 17 Dec 2013 19:02:50 EST CONSISTENCY is the KEY to Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5562240 The hardest part of losing weight is that it takes time. When clients come to me for online personal training, they tell me about how they want to build their confidence back up or really want to be able to see muscle tone in their body. The one thing they don’t mention, but I know, is that they want it YESTERDAY. <BR> <BR> <BR> <BR> I remember that day when I was walking off the elevator of my apartment building and I looked down at my legs and saw it… cellulite on the front of my legs... Wed, 11 Dec 2013 15:46:29 EST REGRESS PHOTOS: I've been having a blast, but it's time to focus on my body and my Crossfit goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5544535 It’s been a pretty long time since I wrote a really personal blog. Lately my blogs have been teaching blogs, like how to carb cycle, or motivating blogs, like how my client Lisa lost a bunch of weight and wins triathlons. Obviously I use my blog as my outlet to help YOU get into shape. But I haven’t spoken on what I’ve been up to lately. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l60942817.jpg"> <BR> <BR> Since September I have really been a social butterfly. My bff c... Mon, 18 Nov 2013 17:16:49 EST How Amy Lost 6 Pant Sizes But the Scale Never Budged (Why YOU Should Ditch Your Scale!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5540181 HELLO! My name is Amy and I am a school administrator and athlete. I’ve been an athlete my whole life, but ironically enough, I’ve also struggled my whole life to keep myself fit and healthy. One of the biggest challenges for me is finding a balance between food consumption and exercise. How do I read labels and measure the right portions? I even counted weight watchers points at one point in life in an effort to make it easy. None of it worked and all of it had one common denominator: th... Wed, 13 Nov 2013 13:39:45 EST 4 Simple Tips to Look AMAZING In Photos http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5535079 <img src="http://photos-ak.sparkpeople.com/nw/4/2/l421554640.jpg"> <BR> <BR> Hello everyone! My name is Kammie and I am a healthy living food blogger over at Sensual Appeal. Aside from blogging, I also do photography. I have been doing freelance photography for about 5 years now and I mostly do portraits, boudoir, fine art, and events. <BR> <BR> <BR> <BR> Since the Holiday season is coming up, it’s inevitable that the picture taking opportunities will arise. Being with family and friends... Thu, 7 Nov 2013 16:55:56 EST How to train for lifelong results http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5525726 <img src="http://photos-ak.sparkpeople.com/nw/2/1/l2123622784.jpg"> <BR> <BR> For quite some time now I’ve been on a quest to find happiness. Not the kind of happiness that is fleeting. Not the moment of happy where you get a back squat PR, or see a glimmer of an oblique. Not the moment when you finally land at your vacation destination for a week of relaxing. But a life where I can wake up every day feeling fulfilled. <BR> <BR> Every day I think I get a little closer, but there are certai... Mon, 28 Oct 2013 16:07:05 EST How Lisa went from overweight, out of shape and depressed to winning triathlons for her category! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5519580 A few months into personal training, I get set up by the gym with a new client. After our first meeting, I knew she was capable of far more than she was letting onto. I could tell that deep inside I had a very strong woman on my hands, and training her was going to be a challenge for me. I knew it would be necessary to find things to help her inner athlete come out again. This is our story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1133504943.jpg"> <BR> <BR> I had a... Mon, 21 Oct 2013 17:02:04 EST Remembering to Enjoy Your Journey http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5506767 If I had a nickel for every time I thought in my head that I just wish I could be good at Crossfit already…. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1245619497.jpg"> <BR> <BR> I’ve been at it for a year now, but I’m still front squatting 160 pounds, can’t get more than 130 pounds over my head and want to cry on days I have to snatch. When I see my girlfriends hitting PR’s of course I am so happy for them, but part of me cries a little inside because maybe they just d... Mon, 7 Oct 2013 09:19:44 EST