Sunday, January 29, 2017

Exercising When Sick and Adulting

It has been a rough week at my house, actually it has been a rough month at our house but this week has topped off the month. We have struggled to stay healthy at our house this month and this week I ended up with three sick kids. My poor baby girl ended the week with a double ear infection, this was discovered after a couple nights of holding baby girl ALL night long. Needless to say, I was one tired momma by the end of the week. With sick kids I was out of luck when it came to my own workouts, this meant no running (no sanity) and no me time.

With a house full of sick this month and a bunch of sick clients I have been asked multiple times "When is it okay to workout?"  Simplest answer: anything below the neck means no working out. If it is congestion, headache, etc above the neck you can workout but take it easy. I also want to add that in order to recover you need sleep, this means if you are debating a 4am alarm to go workout or a few extra hours of sleep you need to sleep, no debate.

Now this week I haven't been sick, but I am a mom and when my kids take a sick day that means I have to take a sick day too. After a week of only being able to get in one run I was so excited to get out on the road today. It is January and really cold at my house so early morning runs haven't been happening, instead I take my running clothes with me to church and run home from there. It is hard to get my momentum going in the afternoon, but I have been enjoying the time to think about church. Our sermon series has been all about adulting and what that means. Today part of the sermon revolved around the idea that once you are an adult life is no longer about me, life is now all about we. This was a week all about the we, my kids being the we. As frustrating as it man be at times I still have to say, I love being a we!

That being said...I am done with sick days for anyone at my house!

Friday, January 27, 2017

Fit Friday - Delicious Veggies and Mood Boosting HIIT

Another wonderful week has flown by. Ruthie,, is back with another fantastic recipe for us to try out, a fun and delicious way to enjoy some veggies. Fantastic!  And check out my Mood Boosting (Winter Blues Fighting) Workout. Enjoy!

Spiced Roasted Whole Cauliflower is filled amazing flavors that will ultimately leave you speechless!  Spiced Roasted Whole Cauliflower is filled amazing flavors that will leave you speechless!
Spiced Roasted Whole Cauliflower is so completely delicious. . . you'll never make cauliflower another way again!  I've typically not been a huge lover of cauliflower but I have to tell you that after I took these photo's, I went right to kitchen and ate nearly half of it!!  Wowzers.  It's crazy good.  :)  Spiced Roasted Whole Cauliflower is filled amazing flavors that will leave you speechless!
 Spiced Roasted Whole Cauliflower so simple to make too.  Just make a simple rub by combining a few spices and some fresh thyme leaves, rub the whole cauliflower with olive oil and then the spice mix, toss it in the oven for 25-30 minutes, AND it's done!  I just placed it on a serving plate and sliced off sections as we ate (in about 1 inch thick sliced).  It separated into sections and we SO enjoyed every last bite. :)  Spiced Roasted Whole Cauliflower is filled amazing flavors that will leave you speechless!
 If you need some more recipe inspiration when it comes to making vegetables delightful in a healthier way. . . here are some of our favorites:  Browned Butter Broccoli and Mizithra CheeseBrowned Butter, Parmesan, and Almond Green Beans, and Roasted Butternut Squash with Gorgonzola Cheese  Spiced Roasted Whole Cauliflower is filled amazing flavors that will leave you speechless!

Spiced Roasted Whole Cauliflower
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
  • 1 head of cauliflower, greens removed, washed and drained, left whole
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic salt
  • 1/4-1/2 teaspoon red pepper flakes (adjust according to spiciness)
  • 2 teaspoons fresh thyme leaves
  1. Preheat oven 425 degrees F.
  2. Place cauliflower head on baking sheet.
  3. In a small bowl combine sea salt, pepper, garlic salt, red pepper flakes, thyme leaves; mix.
  4. Drizzle and rub with hand the olive oil over the cauliflower to coat.
  5. Using hand apply spice mixture evenly over cauliflower.
  6. Bake 25-30 minutes until lightly browned.
  7. Place on serving plate, slice as you eat.
  8. Enjoy!

Spiced Roasted Whole Cauliflower has got to be put on your menu for the this next week. . . it's simply amazing! 

  We have almost made it through January, but winter is still holding out strong and for many we are feeling the effects. The holidays are now memories and pictures, but the cabin fever and winter blues are staying put. I live in the middle of snow and cold, to make things we worse we also get inversion here in Utah. I am not a skiier or a lover of cold winter activities, I am a runner through and through and prefer running in shorts to my winter tights. That being said I am super excited to go snow shoeing this weekend in Bryce Canyon, but that is not the point.

I have read numerous articles that talk about the winter blues and how to fight them. A couple of things that hit home were 1) exercise a minimum of 35 minutes per day, who doesn't smile after an awesome sweat session and 2) eat smarter, simple carbs and sugar may provide temporary relief from those winter blues, but ultimately those blues come back harder and stronger.

Ruthie has provided a great recipe to enjoy eating smarter and I am here to provide a mood boosting workout for you, HIIT style.

Have a wonderful Fit Friday!  
Much Love and Peace~ Nichole and Ruthie

Wednesday, January 25, 2017

Workout Wednesday - Core

I teach a few indoor spin classes a week and on the days I am not teaching I go for a run. Consequently weights often take a back seat, I try to fit in a solid weight session 2-3x/week, but that is super dependent on schedule. If I have to give something up because of other things in life (kids) it is generally going to be the weights. Saying all of that, I am adamant to fit in core on a very regular basis. A strong core is fundamental to all is fundamental to life. 

For Workout Wednesday this week we are focusing on core. This is a routine that shouldn't take too long, just tack it on to the end of a cardio session of your choosing.

With 1-10 workouts you are working your way up in reps. Do 1 of each of the 5 movements, than 2 of each and repeat til you hit 10.

You will want a dumbbell for movements 2, 3, and 5. Make it heavy enough you feel it but light enough that you can complete it all.



Sunday, January 22, 2017

Sunday Musings - Enjoy Life

My Sunday blog has been coming a bit later because my Sunday run has been happening a bit later these days. When my husband got up last week and was surprised to see me sitting on the couch I explained the harsh truth I have come to accept; I can do dark (early) or cold but I can't do them both. So I have taken up running home from church on Sundays, by then the sun is up and the hard chill has usually dissipated leaving me to chilly but doable run.

I see all the posts of hard core runners out in below zero temps pushing through and being awesome. Thankfully I also see some amazing runners getting in treadmill miles, they even have smiles on their faces. I few years ago I was talking to a friend that asked me quite plainly, why be miserable if you don't need to be. Why run through freezing rain, crazy wind, etc to get in your coveted miles when you can get those same miles completed on a treadmill? I found myself agreeing. Now, I know that many of you call the treadmill the dreadmill and view it as such, but I will be honest, I don't find it that bad, especially with the invention of Netflix!

This also brings me to the thought of how many people have come to be saying "I want to do a marathon." I generally respond with an enthusiastic "Great!" I love training people with a goal and the motivation to reach that goal. But as I continue talking to said individual I find that they don't really have the motivation and, in fact they affirm this with "I don't really like running." Most of these people never even actually sign up for a marathon. Why? Because they hate running. Don't make it a goal to complete something you hate doing.

Don't make fitness something that you dread folks. There are so many different ways to be active, find something that you love to do. If you hate running but don't mind biking instead of saying "I want to run a marathon." say "I want to complete a century."

Now don't get me wrong, I understand that we don't always do the things we love, that sometimes we find a reason to step out of that comfort zone. The key word in that last statement....reason.  If you find a reason, find solid motivation, I firmly believe that you can accomplish whatever you set out to do/. But you have to find that reason, and if you don't have that solid reason that just stick with finding something that you enjoy doing and get healthy.

Thursday, January 19, 2017

Fit Friday - Salad with a Side of Chipper

Another Fit Friday finds us on this wintery day. Ruthie is here with another amazing recipe, a delicious salad! Remember you can always find more of her fantastic recipes at
Keep on reading to get a great workout to start your weekend!

Roasted Sweet Potato, Smoked Gouda, and Kale Salad is a delightful combination of flavors!  Roasted Sweet Potato, Smoked Gouda, and Kale Salad is a delightful combination of flavors!
 Roasted Sweet Potato, Smoked Gouda, and Kale Salad also includes a bit of thyme and avocado to round it out!  This salad is super healthy for you~ if you want to make it even healthier then cut down on the smoked gouda a bit or omit it completely but it is an amazing compliment to the flavors.     Roasted Sweet Potato, Smoked Gouda, and Kale Salad is a delightful combination of flavors!
I love this salad. . . mostly because I adore sweet potatoes so much!  Oh my.  They're totally my favorite root vegetable ever :)  If I'm eating our somewhere and they're on the menu then I have to order them for sure!  If you love them as much as I do then check out my Avocado Stuffed Sweet Potatoes,  Honey-Cinnamon Roasted Sweet Potatoes, or a Sweet Potato Pie!!  Roasted Sweet Potato, Smoked Gouda, and Kale Salad is a delightful combination of flavors!   Roasted Sweet Potato, Smoked Gouda, and Kale Salad is a delightful combination of flavors!

Roasted Sweet Potato, Smoked Gouda, and Kale Salad
Recipe Type: Salad
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 2
  • 3 cups baby kale greens
  • 1 large sweet potato, peeled and cubed
  • 1 tablespoon olive oil
  • 2 teaspoons thyme leaves
  • 1 avocado, thinly sliced
  • 1/4 cup cubed smoked gouda
  • sprinkling of sea salt
  • 1 teaspoon thyme leaves, for garnish
  • dressing of choice or olive oil to serve
  1. Preheat oven to 425 degrees F.
  2. Coat baking sheet with cooking spray.
  3. Toss sweet potatoes, olive oil, 2 teaspoons thyme leaves; evenly spread on pan.
  4. Bake 15-20 minutes until edges are browned; stirring twice.
  5. Divide kale greens between serving plates.
  6. Divide sweet potatoes onto kale, sprinkle with gouda, add avocado slices, and sprinkle with fresh thyme and sea salt to serve!
  7. Serve with dressing of choice.
  8. Enjoy!

Roasted Sweet Potato, Smoked Gouda, and Kale Salad will be your favorite way to get your veggies! 

 I love many fun and yummy things all getting thrown together to make something absolutely delicious, and if it is done right also absolutely delicious. That is also how we make a workout for those of us that have a hard time focusing, throw a whole bunch of different things together, toss is up, and enjoy!

Today's toss of a whole bunch of different movements comes in the form of a chipper. That means we have a whole bunch of some things (lettuce, cucumbers, chicken) and just a few some things (almonds and feta cheese), throw it all together into one fantastic workout and enjoy!

A couple reminders on a couple movements:
Back Squats: require a barbell to be held up on the back of your shoulders. If you are doing this from home and don't have access to a barbell you can hold dumbbells.

Man Makers: holding dumbbells drop down into a pushup, row with each arm, jump back up, clean your dumbbells and squat, as you stand shoulder press. This is a movement with a lot of steps.

Over Head Walking Lunges: hold a weight overhead as you lunge. Keeps arms straight and elbows locked the whole time.

You should know the rest of these movements. Push hard and enjoy!

Happy Fit Friday!! 
Much Love and Peace~ Nichole and Ruthie

Wednesday, January 18, 2017

Workout Wednesday - Cycle Circuit

It is another wonderful week and a great Workout Wednesday! At my house the weather is cold and the air is crappy (if you live in Utah you know what I mean, for those that don't be grateful you don't have to deal with inversion) which means I am biking inside. Now I am just fine on the treadmill, I can get some solid runs done on that lovely machine, biking indoors is a whole different ball game. I teach 2-3 indoor cycle classes a week, that makes it much easier to get on a bike indoors. When I am not teaching it is so hard to get it done. The best way for me to cycle indoors without a class is to make a circuit out of it, so that is what we are doing today.

I know that Fat Biking is becoming wildly popular, but I have yet to embrace this idea, mostly because of time and money. I am on a pretty tight schedule and it is hard to add driving to the mountains into that schedule. Consequently, in the winter I am biking inside.

When biking inside make sure your bike is setup for you. I see a lot of people just jump on to a bike and make it work where ever it is already set, that may mean scrunching up and having your knees hit your chin or riding with tip toes. Let's be real people, neither one of those works. Take a minute and find a good working height, 10% bend in the leg at it's straightest point.


Sunday, January 15, 2017

Stop Trying to Be Perfect

I have a secret to tell house is a mess. And you know what else, I made Kraft Mac n Cheese for dinner last night.  And on top of all that, I couldn't drag my sorry butt out of bed with my 5:30am alarm to get in my long run for the day. So far I have avoided all social media this morning, but in a few minutes I will open up Instagram and see amazing pictures of what my neighbors made for dinner last night, there will be multiple posts showing runners with perfectly matched outfits out running 20 miles keeping a 7:30 min/mile pace, and after their run there will be a picture of them stretching inside their immaculate homes. 
So now what? Do I succumb to my fails and crawl into a hole? Nope. Not gonna happen. Instead I make some yummy pancakes for my 6 year old and plan out a run for later. A run that I will happily complete and not stress about all the numbers that go with it.

In today's world of social media it is so easy to fall into the trap of comparing yourself to everyone else. Comparing your imperfect being to the perfect beings that are posted all over Instagram and Facebook. 

I have regular conversations with my clients warning them to stop comparing themselves to everyone else. I have to remind my 40 year old client that sits behind the computer all day and has a life full of responsibilities that he is not 20 anymore and he can't expect to look like the 20 year old guys that spend hours at the gym and have metabolisms of 20 year olds. Instead he needs to feel good that he dragged his butt to the gym on a cold dark morning in order to get his workout done before work, because after work he needs to be home to help one with homework and shuttle another to basketball. I remind the mom of 5 that she doesn't have to come to the gym with makeup on and a perfectly matched Lulu Lemon outfit in order to feel good about the workout. Instead she needs to take some pride that she was able to fit in a run  between dropping the older three kids at school, dance class for the 3 year old, and a nap for the baby.

There is always someone that can keep a cleaner house, make the perfect gourmet dinner, or have the rock solid abs. Instead of wasting time trying to be like them I will embrace what I have. I will look around and see that my little one is now in the stage of opening and drawers and smile. I will be happy that my husband is helping me find time to fit in a run in the afternoon. I will take a moment to look around at my house, at my children, at my life and smile today.

Friday, January 13, 2017

Fit Friday - Overnight Oats and Importance of Prep

Fit Friday is here again on this lovely (cold) January day. We are talking all things prep. Ruthie,, has a fabulous recipe that is worth the couple minutes of prep the night before. You will be well rewarded with a delicious breakfast if you can take a minute and get these oats going the night before.
I am also talking about the importance of planning and preparing. We all know it is necessary in order to succeed in this life!

Mango Coconut Chia Overnight Oats are one of my favorite healthy breakfasts!  I even love it for a snack during the day too.  Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on
 Mango Coconut Chia Overnight Oats are SOoooo simple to make!  Really.  Just mix a hand full of fabulously-healthy ingredients together and then throw in the fridge.  Let it sit there for at least a couple of hours but preferably overnight. . . and when you wake up in the morning it's all ready to go!Magical. :)
     Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on
 Mango Coconut Chia Overnight Oats are packed with all kinds of super good-for-you ingredients like whole grain oats (to lower cholesterol), fat free coconut greek yogurt, low-fat milk or coconut milk (whichever you prefer), golden raisins, dried mango and shredded coconut too!   Let's talk a little bit about Chia Seeds~ despite their tiny size they're one of the most nutricious foods on the planet.  They're packed with fiber, protein, omega 3 fatty acids, vitamins, and minerals too!   Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on If you love this version of overnight oats then be sure to check out my Lemon Coconut Overnight Oats, Swiss Muesli, Apple, Orange, and Cranberry Overnight Oats too!

Mango Coconut Chia Overnight Oats
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
  • 1 fuji apple, shredded
  • 1 bartlett pear, shredded
  • 3 cups low-fat milk or coconut milk
  • 1 cup fat free coconut greek yogurt
  • 1/2 cup dried mango slices, snipped
  • 1/2 cup golden raisins
  • 1/4 cup shredded coconut flakes
  • 3/4 cup sliced almonds
  • 1/4 cup chia seeds
  • 2 cup rolled oats
  • 2-3 tablespoons agave, adjust according to taste
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon sea salt
  • additional fruit and nuts to garnish, if desired
  1. In a large bowl with a lid; shred pear and apple.
  2. Add milk and yogurt; gently stir to combine.
  3. Add dry ingredients; stir until incorporated.
  4. Cover with airtight lid and rest mixture in fridge overnight.
  5. Before serving adjust moisture with additional milk if necessary.
  6. Serve in individual bowls and garnish with additional fruit.
  7. Enjoy!
1 1/2 cups fat free plain yogurt 1 1/2 cup low-fat milk 3 tab One of the key components to being healthy and fitness is prep. This is key can't accidentally lead a healthy life, be nutrition wise, and fit in all of your workouts. Life just doesn't work that way, at least not for me or any one else I know.

Give our Mango Coconut Chia Overnight Oats a try and they're sure to be a favorite at your house too! 

Every one I know these days is busy, it just seems to be the way of life anymore. That means you need to have a plan in order to accomplish all those pesky necessary things. So how does prep and planning fit into my healthy life? Let's walk through a typical day.

In order for me to run 4 days a week I have to get up early and get it done. This means a 4am alarm three days a week, Sunday long runs don't have to start quite as early. The night before I set coffee and get my clothes out, I make sure I know where my head phones are and the car keys. Prepped and ready to be up at 4am, feed a baby and out the door by 4:30am.  

Once I am back home it is a race to get kids up, fed and dressed. Back out the door by 8:30am. I drop the two older ones at the bus stop and head to get the 4 year old to preschool or itty bitty ball. After he is dropped the baby goes to daycare and I meet with clients or teach a class. Then I eat a healthy snack on my way to CrossFit or other lifting routine for the day. If I forget a healthy snack my workout suffers immensely because I spend the whole time thinking of how hungry I am. If I have planned and brought good food I am set to go get my little guy after I am done and head home for a solid lunch. If I have forgotten my healthy food I grab whatever I can and inhale it.

Before we have even gotten to lunch I have had to plan and prep in order to get my workouts in and eat some solid food. 

Workouts; plan what you want to do a head of time. If you are working out first thing in the morning get your clothes out and have breakfast ready to go (like the great one Ruthie provided us with today). If you are working out after work take your clothes with you to work, save the extra step of going home first and the temptation that calls once you see your couch.

Food: prep meals and snacks on Sunday so that it is easy to grab and no thought is needed. Have snacks ready to go so that candy bar doesn't call to you quite as loudly from the vending machine at work. Plan out your grocery list to limit impulse buying and to ensure you have everything you need for the week. I am loving grocery pickup offered by many stores these days. This requires meal planning, food prep, and takes away impulse buying. 

Prep may take some getting used to and a few extra minutes early on, but it allows us to get the things done we need to and it will save us time in the long run.

Happy Fit Friday!
 Much Love and Peace~ Nichole and Ruthie

Wednesday, January 11, 2017

Workout Wednesday - HIIT

Workout Wednesday and we are going HIIT style, High Intensity Interval Training. At this point in time I am sure many of you have tried out a HIIT workout, or you at least know what it is and you have been a bit intimidated to try it out.

If you fall into the later category I challenge you to step out of your comfort zone and try it out. You can try it in the comfort of your own home with this workout. Today's workout is a great one to try it out with. We have three rounds here, but if you are trying it out for the first time feel free to start with one round. For those of you that are a bit more seasoned or just feeling dangerous tackle all three rounds!

For those that want to enjoy a HIIT class in the environment of a group setting, being pushed by a coach (me) and pushing yourself against like minded people you should come check out my class tonight! I teach HIIT every Wednesday night at 8:30pm at Crossfit Lehi. You can come check it out any time!

Sunday, January 8, 2017

Stuck Inside...

Barely into the new year and I am already having to adjust my goals, I am not happy. I am a woman who loves a plan, a schedule, some solid direction laid out before me. I love to have training plans, I start them early and I follow them. I don't use them as a guideline, I follow my training plan. This need for a schedule is not just about my races though. I like waking up in the morning with a plan in my mind and a schedule to follow. 

As a mom I have relaxed my need for structure tremendously, I have learned that I cannot plan out my kids quite like I can myself. As a mom being late will happen, it is inevitable. There will be days where my errands just aren't going to happen, it is okay though. There will be days when my baby needs some serious cuddle time, that may mean I am not going to get all the office work done I had planned. As a mom I understand that kids will take over and I am okay with that.

So why is it that when my plans get waylaid because of my own self that it drives me absolutely insane?  I have spent the last week sick, a rarity for me. My fever has come and gone, yet my cough still stops me in my tracks and causes a reaction through my whole body. So here I am. My kids are fine, my husband is fine, and I am staring out the window frustrated that I am missing my long run. I have missed a whole week of training. GRRRRR!!!! 

My logical self says it is okay. Missing one week in order to get better and get back on it is better than forcing it and having a horrible week of training that will most likely make this chest cold linger on for days.

My illogical self says suck it up and run.

Thankfully I also have a logical husband that knows when to sit back and let me do my thing and when to speak up and remind me that I need to be smart.

Friday, January 6, 2017

Fit Friday - Artisan Bread and Running Circuits

Happy Fit Friday everyone! It is a new year and Ruthie and I are back to you. I am looking forward to another year of delicious recipes from Ruthie. This week she has brought a delicious oil free bread to add to your dinner menu.

Parmesan Olive Artisan Loaf is a no-knead bread dough that you'll fall in completely love with. . . in fact it's SO good you may want to make a double batch and freeze one!  Parmesan Olive Artisan Loaf is a no-knead bread dough that you'll fall in completely love with. . . on
 One of my favorite parts about these kinds of breads (besides that fact that they are simple to make) is that there's no oil in them.  But don't you worry. . . they're still moist and soft and amazing in every way!!  I love my sourdough starter and it's been awhile since I've shared a sourdough recipe~ you can find my other sourdough creations HERE!  Sourdough starters have been used all around the world for as long as bread making has been an art.  When you savor the depth of flavor in this loaf and the beautiful transformation the loaf goes through as it rises, it’s quite remarkable.  Beautiful. Parmesan Olive Artisan Loaf is a no-knead bread dough that you'll fall in completely love with. . . on
 Sourdough remained the usual form of leavening down into the European Middle Ages, it’s as old as the hills, in other words :) I hope you’ll jump on board with the Sourdough love that’s going on around here… it’s easy to make you’re own! This a great sourdough started recipe from King Arthur Flour with some awesome tips and tricks for taking care of it.  It needs a little bit of love in the form of flour and water a couple times a week if it lives out of the fridge.  If you keep it in the fridge then once a week will do it! Parmesan Olive Artisan Loaf is a no-knead bread dough that you'll fall in completely love with. . . on

Parmesan Olive Artisan Loaf

 Recipe Type: Bread
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 1
  • 1 1/2 cup whole wheat flour
  • 1 1/2 cup unbleached white flour
  • 1 1/4 teaspoon sea salt
  • 1/8 teaspoon yeast
  • 1 1/2 cup sourdough starter
  • 1 cup hot water
  • 1/2 cup shredded parmesan cheese, divided
  • 1/2 cup sliced olives
  1. Coat one side of a piece of saran wrap with cooking spray; set aside.
  2. In a large non-metallic bowl combine flours, sea salt, and yeast; mix to combine.
  3. Add 1/4 cup parmesan cheese and olives; mix.
  4. Add hot water, stir by hand until evenly moistened.
  5. Add sourdough starter; mix to incorporate (it will have lumps.)
  6. Cover entire bowl with prepared saran wrap.
  7. Let sit for at least 12-18 hours. (can go longer if needed)
  8. Gently turn out dough onto a lightly floured surface, pull the sides in, and flip the loaf over.
  9. Cover again with the same saran and let raise for 45 min.
  10. Preheat oven to 450 degrees with ceramic dutch oven and lid inside.
  11. Carefully place dough in pot, top with remaining 1/4 cup parmesan cheese, replace lid, and cook for 20-22 minutes - a deep brown, crispy top of loaf is desired.
  12. Cool on a wire rack.
  13. Slice and Enjoy!

Parmesan Olive Artisan Loaf has got to make an appearance at your dinner table! You'll love it!!

  We are almost a week into the New Year, by now you have made your goals, you have found your path, and you are still excited about it all....hopefully. We are going to start this Fit Friday New Year with a great workout!

In my classes, with my clients, and on my blog I am going back to the basics for the next few weeks. Keeping the movements simple while getting a great workout in at the same time!

This week's workout getting us running and throwing in some resistance moves. I love circuit training workouts, they are always good to have in your handbag of tricks for days where you want to get a lot done but don't have time to. All of our resistance moves are going to be solid moves that we all know and what is more basic then running, we grow up doing that.

If you are lucky enough to be outside right now hit a local track, I will be on the track in my gym or on a treadmill. All of our running distances will be .25 mile or 400 m, however you want to look at it. These are short which means they should be hard, push yourself!

Happy Fit Friday! 

Much Love and Peace~ Nichole and Ruthie

Wednesday, January 4, 2017

Workout Wednesday - A Day of Basics

I love spending the new year refocusing on the basics, remember quality is much better than quantity. If you can only do 10 perfect squats do them, 10 perfect squats is much better than 20 half-assed squats, your muscles and joints will benefit a hundred fold from going through the moves properly. So with that in mind let's get to the workout!

We are doing a 10-1 workout. That means you will go through every move 10 times, then 9, all the way down to 1. At the end of each round we will add a little cardio to keep that heart rate up and moving.