Sunday, January 26, 2014

12 Week Challenge~ Week 4 Workouts

Just a friendly reminder...

I can't believe I'm already four weeks down in my first 12 week challenge. I was able to check off 4 of the 5 weekly goals I'd set for myself this week. I fell short on the whole skipping sweets thing. I'm weak, what can I say. But I didn't let that derail me for the long haul.  I had my Cadbury Egg and I regret nothing. But I did workout on my rest day to make up for it! Here are the workouts for week 4.

Day 1~
Chest and Back
Pushups w/ Row 15# dbs 3x12 (6 each arm) You start in pushup position w. hands on dumbbells
Superman Hold NW 3x 20 seconds

Chest Flyes 15# dbs 3x15
Wide Grip Reverse Flyes 10#dbs 3x15

Bent Over Rows 15# dbs 3x15
Bench Press Lying on back 25# dbs 3x12

Chest Pullover 15# db 3x12
Bent Over Reverse Flyes 10# dbs 3x15
Pushups to failure NW 3X

Day 2~
Biceps, Triceps and Abs (Lower)
Tricep Dips off chair NW 3x15
Concentration Curl Seated 15#db 3x10
Weighted tuck-ins seated on chair (DB goes between your feet, lean back and tuck knees to chest

Tricep Extension 15# db 3x12
Half Curls (start at 90 degrees, curl to top, return to 90 degrees) 15# 3x12
Weighted Reverse Crunch 10# db 3x15

Skull Crushers 15#db 3x12
Rotating Bicep Curls 10# dbs 3x12
Pike-ups NW 3x12

Tricep Kickbacks 10#dbs 
Hammer Curl 10 # dbs

Day 3~
Circuit/ Total Body Conditioning

Upright Row 15# dbs 3x12
Sumo Squat 25#db 3x15
Sit Ups NW 3x15

Wide Stance Pushups NW 3x12
Single Leg Deadlift 10#dbs 3x10 each leg
Superman Lifts NW 3x15

Reverse Flyes 10#dbs 3x12
Lean Backs for Quads 10#db 3x12
Plank hold NW 3x20 seconds





Day 4~
Legs
Overhead Squats 15# dbs 3x12
Single Leg Lunge 10# dbs 3x10 each leg

Sumo Deadlift 15# dbs 3x12
Kneeling Kickbacks 25# db 3x12 each leg

Single Leg Squat on chair NW 3x12
Walking Lunge 10# medicine ball overhead 3x12

Step Ups on chair NW 3x10 each leg
Wall Sit w/ 10 # medicine ball 3x 30 seconds
Calf Raise 15# dbs 3x12


Day 5~
Shoulders and Abs
Upright Row to Press 15# dbs 3x12
Side V-ups NW 3x10 each side

Lateral Raise 10# dbs 3x12
Weighted Crunch 15# db 3x15

Front Raise 10# dbs 3x12
Plank with Leg lifts 3x10 each leg

Downward Dog Pushups NW 3x10
Stability Ball rollouts NW 3x12

Day 6~
Circuit/ TBC
Chest Press 25# db 3x12
Alternating Front Lunges 10# dbs 3x10 each leg
Hammer Curl 10# dbs 3x12

Bent Over Row 15# dbs 3x12
Front Squat 15# dbs 3x12
Tricep Kickbacks 10#dbs 3x12

Lying Side Arm Raise 10# db 3x10 each arm
Single Leg Lying Bridge Up 10# db 3x12
Straight Leg Crunches NW 3x12

Day 7~

Run 1 Mile
Pure Barre




Saturday, January 25, 2014

Saturday Baking

Another snowy Saturday around these parts means more baking in my kitchen. For some reason, the cold always makes me want to cook or bake. So today's project was banana muffins. I probably wouldn't have baked these today, except for the fact that I had three over-ripe bananas sitting in my fruit basket and I can't stand the thought of just throwing food out. 
No one around here will eat bananas once they get that ripe, so that means I bake them.  These are by far my favorite banana muffins I've ever made, which unfortunately makes them pretty hard to stay out of. Usually, I try to only bake things that we will share with house guests or other people, so the snow plow guys, my parents and the mail man will be getting some of these to keep me from eating them all. I do like to keep things like this on hand though for when friends or family drop in. 



Preheat oven to 375

In a large bowl combine:

1 1/2 cups all purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt


In a separate bowl:
 Melt 1/3 cup butter
Add in 3/4 cup sugar and stir
Then add 1 egg
3 ripe bananas
1 tsp vanilla extract
Mix all of the ingredients well in this bowl, then slowly add to your dry ingredients, mixing well.

I use an ice cream scoop (sprayed with baking spray) and fill cupcake tins 3/4 the way full. Bake for 20-22 minutes, or until a toothpick inserted in the center of muffin comes out clean. Let cool and enjoy :)




I'm just starting to learn to use this spiffy camera my sister gave me awhile ago and so far, I kind of suck at it haha. But I've not practiced too awful much, so hopefully I'll get better. 

I wanted to share a few Valentine's baby girl finds that I've spied recently as well. I haven't ordered most of these for Caroline yet, but they're awfully tempting.


I got this for Christmas, but it's perfect for V-Day, too and it's on sale now!





Gap items 35% off today with code offer4u






These are $34, which is kind of stupid to pay for baby leggings, but if your baby is like Caroline, she's just now really filling out her 6-12 month clothes from last spring, so you could potentially get a couple of years use out of them, and they're not necessarily holiday specific. Besides, they're so flippin cute!




Wednesday, January 22, 2014

Vegetable Soup and Fresh Flowers


I absolutely despise cold weather. The only good thing I can think of about winter after the holidays is making soup on cold dreary days to warm you from the inside out. So I made my variation of Paula Deen's Vegetable Soup last weekend. The thing I love about vegetable soup is that you can add and takeaway pretty much whatever veggies you like to suit your taste, which is what I did with this recipe. 

These were my veggie ingredients, plus an onion chopped up.  You brown soup meat, (basically just diced steak or some cubes of lean, red meat) in a couple tablespoons of olive oil in a large dutch oven.  Once the meat has cooked about 5 minutes, add 8 cups of water, plus seasonings:

3 tbsp dried parsley
1 tbsp seasoned salt
1 tbsp house seasoning
1 tbsp italian seasoning
1 tbsp Worcestershire sauce
1 tsp celery seeds
1/2 tsp fresh ground black pepper
2 bay leaves
2 beef bouillon cubes
1 tsp garlic powder

You're also going to throw in a diced onion and two cans of diced tomatoes. Bring all of this up to a boil, then reduce heat to a simmer for about an hour.


I had the best assistant, aside from her penchant for stealing the corn when she thought I wouldn't notice. 

While the pot simmered, I cleaned 2 ears of corn. You can substitute by just using a can of corn which is what I usually do, but I had fresh on hand. 
Peeled, chopped and sliced 3 carrots
Peeled, sliced and diced 2 medium- large sized potatoes.
Cleaned and chopped 3 stalks of celery
Typically I'll snap my own green beans, about 1 cup, but I had to use frozen ones
1 cup okra, frozen or fresh
1/2 cup butter beans, frozen or fresh 


After the pot is finished simmering, add all of the vegetables you've diced to the pot. Bring it back to a boil, then simmer again for about an hour.  You can add about a handful of egg noodles and let cook for twenty more minutes. 





In a feeble attempt to pretend that spring isoutside our door instead of three inches of snow, I absolutely LOVE having fresh flowers in the house. 


I managed to snag four bouquets of different flowers for around the house ranging in price from $1.50 to $4.99. So cheap and they really make a great touch in any room. I have them right as you come in the front foyer, in our bedroom, in the living room and on the kitchen table. Sidebar, if you've never tried Rewined candles (pictured above), you are absolutely missing out. I have Pinot Noir right now and I burn it all the time. It's probably my favorite candle I've had to date. 


I would have fresh flowers in every room in the house if I could. I know it's basically a waste of money, but if it makes you happy, I say why not?


Roses and tulips would have to be my favorites.  This boquet was under $5 at Kroger.  We're stuck in some sort of "artcic vortex", the weather man's words, not mine, here in Kentucky and I am so over it. Spring can't get here quick enough. And to all those who rambled on and on for months about fall and colder weather needing to hurry up and get here, I hope you're happy now.

Monday, January 20, 2014

12 Week Challenge~ Week 3

Week three has come and gone and while I didn't get as many workouts completed as I intended, I still managed to get a workout in most days. Ideally, a chest and tricep day would have been completed this week as well, but between having company spend the weekend and out of town friends coming in that we wanted to spend some time with, I didn't get a workout in Friday or Saturday. And unfortunately, I didn't get any runs in this week since it's been cold and snowy. Ugh...go away winter, no one likes you! Anyway, starting week four tomorrow and along with it, setting my own weekly goals in writing in my workout journal.

I'm including the amount of weights that I used, but if you want to follow along with the workout, adjust your weight accordingly so that your last few reps are challenging, but you can complete them with proper form.


Day 1~
Legs 

Single Leg Deadlift   3x12 each leg 15# dbs
Kneeling Lean Backs for Quads   3x15 10# db
          Kneeling Kickbacks 3x12 each leg  15# db
          Bridge Ups   3x15  15# db on hips
Single Leg Deep Squats off a chair 3x10 each leg NW
Seated Leg Extension   3x12  15# db
          Jump Squats   4x10  NW
          Jump Lunges   4x10  NW


Day 2~
Shoulders and Abs

Shoulder Press   3x12  15# bds
Weighted Crunches   3x15   10# db
          Lateral Raise   3x12   15# dbs
          Weighted Reverse Crunch (hips to ceiling) 3x12  10#db between feet
Front Raises   3x15   15#dbs
Oblique Twists   3x20 NW
          Upright Rows   3x12   15# dbs
          Sit-Ups   3x15 NW
Downward Dog Push-ups   3x12 NW
Plank Hold 3x20 seconds  NW


Day 3~
Back and Biceps

Push-up w/ hands on dumbbells w/ Row   3x12   15# dbs
Hammer Curls   3x12   15# dbs
          Single Arm Row   3x15 each arm   15# db
          Bicep Curls   3x12   15# dbs
Bent Over Reverse Flyes   3x12   10# dbs
Superman Lifts   3x15   NW
          Wide arm Bent Over Reverse Flyes   3x12   10# dbs
Concentration Curls   3x10 each arm  15# db


Day 4~
Legs and Abs

Right Leg Lunge   3x12   15# dbs
Left Leg Lunge 3x12   15# dbs
          Squats 3x15   15# dbs
          Lying Hamstring Curl w/ dumbbell 3x15   15# db
Leg Extension   3x12   15# db
Deadlift   3x12   15# db
AB CIRCUIT:
Side Plank 20 seconds each side  NW
Side Reaches to ankles lying on back.  20 reps, 10 each side  NW
Standing Side Bends  8 each side   15# dbs
Oblique Twists  20 reps, 10 each side  NW
Plank Hold with Hip Twist   NW

Do each ab exercise once before moving to the next, then repeat entire circuit three times total.



Sunday, January 12, 2014

12 Week Challenge Workouts~ Week 2

Two weeks in to my 12 week challenge now! I've mostly been doing my weight workouts at night after I put Caroline to bed and my runs in the late afternoons when my parents or sister can keep Caroline for a little bit. I'm adding in yoga this week as well! Here's my workouts from this past week. As always, feel free to e-mail me if you have any questions and want to follow along. I'll be checking my stats at the end of this week to see if I've progressed and if so, how much.

Day 1~
Chest and Triceps
Chest Flyes (Flat on back)15# dbs 3x12
Tricep Dips NW 3x15
          Chest Pullovers 15#db 3x12
          Skull Crushers 15# db 3x12
Pushups NW 3x12
Tricep Kickbacks 10# db 3x12
          Standing Chest Flyes 15# dbs 3x12
Closed grip pushups NW 3x12

Day 2
Legs and Abs
Squat Jumps NW 3/12
Single Leg Squats w/ 10# medicine ball 3x10 each leg
        Jump lunges NW 3x16
        Single leg lunge w/ 10# medicine ball 3x10 each leg
Step ups on chair NW 3x10 each leg
Plank Hold NW 3x20 seconds
          Wide Stance Deadlift 15#dbs 3x12
          Rollouts on Exercise ball (start in pushup position w feet on ball, tuck in) NW 3x12

Day 3
Back and Biceps
Bent Over Reverse Flyes 15#dbs 3x12
Bicep Pulses 10#dbs 3x12
          Single Arm Row 15#db 3x12 each arm
          Rotating Bicep Curls 10#dbs 3x12
Wide Arm Rows 15#dbs 3x12
Hammer Curls 15#dbs 3x12
          Superman Lifts NW 3x15
          Pushups NW 3x15

Day 4
Shoulders and Abs
Downward Dog Pushups NW 3x12
Reverse Plank NW 3x20 seconds
          Arnold Presses 15# dbs 3x12
          V-Ups NW 3x12
Front Raises 15#dbs 3x12
Side (lateral) Raises 10# dbs 3x12
          Side Planks NW 3x20 seconds each side
          Upright Rows 15#dbs 3x12

I also ran three days, approximately 1.5 miles each time. I'm hoping to start upping my mileage in the coming weeks considerable until I'm getting in 10-15 miles a week running at least 3 miles each day I can, usually 3-4 days a week. I'm also teaching a Strength and Stretch class one day a week and hoping to add some rowing workouts in starting this week as well! Rowing is my all time favorite cardio workout. Now it's time to plan my workouts for this week!

Wednesday, January 8, 2014

Seventeen Months

It occurred to me that it has been a few months since I posted a monthly update for Caroline. I got lazy over the holiday season, I guess, but I want to start doing it again so I can remember and I'm more apt to do this than write in the baby book, (sorry Mom!).  


Caroline absolutely LOVES being outside for any reason. This is sort of tricky right now since it's pretty cold here, but any day we get that's sunny and on the warm side, she's out the door. Running up and down the subdivision road on the side of the house is a favorite (there's rarely ever any traffic besides 4- wheelers). Swinging (hing) and playing in rocks are some other preferred outdoor activities. "Hepping" is something she's into all the time. She loves to help do anything and everything that we are doing, and while at times all the help can make things a bit more challenging, I try to embrace it and let her do what she can, when she can to help her learn. In turn, she's helping me learn so much about patience and love.


Caroline and Dixie have a love/ hate relationship. Caroline loves Dixie, Dixie loathes Caroline. Dixie will be chewing away on a toy, minding her own business when in swoops the little chew toy thief and off she goes with Dixie's toy. They're doing marginally better, but Caroline only knows how to be rough right now, so we just try to keep them separated as best we can.

Caroline is also in love with the little table and chair at Mamaw and Papa's house. She sits here every day we go down and either eats her lunch here, or just climbs around to make me nervous. 


She is also very proficient at making the goofiest faces you've ever seen. Our current favorite is the bulldog, underbite face pictured above. Oh, and cheese...she can't get enough cheese. 


Also on the favorite list would be the interludes between Disney Junior shows. She likes these better than the actual shows most of the time, unless it's Mickey Mouse Clubhouse or Little Einsteins. She does the pat, pat, pat, blastoff like a pro! Messing up the house is high on the talent list. 


She is also currently obsessed with getting the iPad, swiping the screen to unlock it and playing this game called Animals and Babies that makes different noises. Her cousin Jayden got her hooked.




Books, or boops as they're known in our house are heavy in the rotation as well. Her favorites are books with flaps that she can rip off. 



Currently, she's working on cutting four K9 teeth which has been a real treat. All things considered, she's been really well behaved. Constantly gnawing on a finger or chewing on a paci though, even though she doesn't take a pacifier. Her other big symptom has been not eating as much as she usually would for the last week or so. She has also been known to chew on a dog toy or two :S I feel like teething started at 6 months and hasn't really stopped since.



Currently wearing a size 3 diaper, 9 month onesies, 12 month or 12-18 month pants and shirts mostly and size 3.5 shoe depending on the brand. Tipping the scales at 20 pounds. Not sure on height...tall enough to climb on the couch and into our bay window unassisted.


Favorite foods are eggs, toast, pancakes, cheese, raisins, especially yogurt covered raisins, turkey, vanilla yogurt, ham, applesauce (cinnamon), pizza, risotto, creamed spinach, macaroni (roni), sweet potato fries, green beans and carrots.


The epitome of a Momma's girl. If I'm in the room, she's attached to my hip. If I'm not in the room, she's searching and calling for me. 



Hate being told 'no' or having to wait more than .05 seconds for what she's wanting. Sort of entering a tantrum phase, but it could be worse. They're usually short lived.


Still not a real fan of the car seat, but Bubble Guppies can subdue her for short trips. Also, she hates being bundled up for this cold weather. Usually, the mittens, blanket and toboggan end up thrown in the floor along with her shoes and socks by the times we make the 5 minutes trip to my parents or the store. 


Gives THE BEST hugs but is stingy with her kisses now after giving them out so freely for months. 
Pee-Pie is her favorite game after tickling.


Caroline Leeann you have rocked my world and showed me who's really the boss in the Pate house (hint: it's not me), but you are really starting to come into your own adorable, feisty little personality and I am so blessed to get to teach and lead you along this journey called life. I expect that in the end, you'll end up teaching me a whole lot more than I will you. 






Sunday, January 5, 2014

Workouts for the Week

As promised, my workouts from the last week...

Just a few things to note if you want to do any of these yourself. 
First my abbreviations,
# = Pounds
dbs= dumbbells.  If I just abbreviate with db, then I'm only using one dumbbell
NW= No weight, or just using the weight of your body for resistance.  
3x12= These numbers will change according to the exercise, but it show my number of sets first X my number of repetitions, or reps, per set. 
Eventually, I'd like to post pictures that I think anyone wanting to follow along with the workouts may find useful, but in the meantime, you can youtube or Google just about everything and find a proper demonstration. You will notice most workouts have two exercises grouped together at a time. This is because I superset them.  All a superset means is that I don't rest in between the two exercises. They are working two different muscle groups, therefore one muscle is resting while I'm working the other. It's a more efficient way to burn calories while working out

And second, my background. I am a certified personal trainer, ACE and NCSM, as well as a certified Group Exercise instructor, so I promise I'm credible to share my workouts :) I've also competed in a few NRP Figure shows a number of years back. Most any of what I will post for exercises is suitable for any fitness level, you can simply adjust the weight or number of reps accordingly.  Your last few reps should be challenging, but can be executed with proper form to ensure your safety from injury.


Day 1~
CHEST AND TRICEPS
Push-ups 3x12
Tricep Kickbacks 3x12 15# dbs
        Chest Flyes 3x12 15#dbs
         Tricep Extension 3x12 db
Chest Press 3x12 25#dbs
Tricep Dips 3x12 NW
          Serves 3x12 10# dbs



Day 2~
Legs and Shoulders
Front Squats on BOSU BALL 3x12 25# dbs
Calf Raises 3x15 25# dbs
          Deadlifts 3x12 15# dbs
          Upright Row to Overhead Press 3x12 15# dbs
Walking Lunge with 10# Medicine ball overhead 3x16
Straight Up Ball Tosses w/ squat 3x12 10# medicine ball
          Bridge Up w/ Feet on BOSU BALL 3x15 10#db on hips
          Lateral Delt Raise 3x12 10# dbs

Run 1 mile

Day 3~
Back and Biceps
Bent Over Dumbbell Row 3x12 15# dbs
Hammer Curl 3x12 15# dbs
          Bent Over Delt Raise 3x15 10# dbs
          Swing Curls 3x12 10# dbs
Superman Lifts 3x15 NW
Concentration Curl 3x10 15#db

Run 1 Mile

Day 4~
Legs and Abs
Burpees 3x12 NW
Tuckups 3x12 NW
          Squats 3x12 15#dbs
          Hollow Body Hold 3x20 seconds NW
Jump Lunges 3x16 NW
Plank Hold 3x30 seconds
          Sumo Squat 3x12 15#dbs
          Standing Side Bends 15# db

Pure Barre DVD


Day 5~
Circuit
3 Rounds for time Edited to add 10 reps of each exercise per round
Shoulder Press 15#dbs
Right Leg Lunge 15#dbs
Push ups NW
Left Leg Lunge 15#dbs
Bicep Curls 15# dbs
Squats 15#dbs
Tricep Dips NW
Kneeling Glute Kickbacks 15#db
Pulse Squats 15# dbs
Supermans NW
Deadlifts 15# dbs
Weighted Sit ups 15# db
Hip lifts or Heels to Ceiling NW
Oblique Twists NW
V Ups NW
Hamstring Curls 10# medicine ball
Wall Sit NW
Plank Hold NW 
Jump Lunges NW

Day 6~

Run 1.5 miles
Stretch


I hope anyone wanting to incorporate fitness and overall well being into their goals for the New Year will find this helpful. Don't hesitate to e-mail or comment if you have any questions about a specific exercise or form. Now I'm off to plan my meals and workouts for the coming week. We're supposed to have record-setting sub-zero temperatures here in Kentucky. I am not excited about it in the least. I freeze in anything under sixty. 


Saturday, January 4, 2014

Purpose is the Word

I've started my Goal List for 2014, and thus far, I'm up to seven. Some are related to health and wellness, some are spiritual, some are introspective and some are surface goals. I continually add to my Goal List through the year and like to revise and edit as needed. I feel like the underlying current in all of it though is living with more purpose.  I felt kind of lost for a long time after I had Caroline. I felt like my body wasn't mine anymore both from having her and from nursing (which I'm still working on that whole weaning thing ), I felt like I was losing my mind from a lack of sleep many days and I just felt meh, for lack of a better way to put it. Maybe I was post-partum or maybe it's just something most women go through after having a baby, but I felt like I was just sort of going through the motions and that's just not me. I finally started to more like myself around 12 months or so and it's only getting better. It's really made me take a look inward at what I want for myself in the coming days and weeks and my goals for 2014 reflect that. I try to make most of them measurable, but not all are. My goals so far are as follows:

1. Spend less purpose-less time online. 

Since I got my iPhone (I was late to the party and only traded in my Blackberry last spring) I feel like I'm constantly scrolling Instagram or checking Twitter or just wasting time somehow, some way on that thing and I'm missing out on what's going on around me. It's time to detach. I don't plan on doing a whole hiatus because I don't have that type of self control, but I am going to use the time I allot myself online each day wisely. Saving it for Blog posts, catching up with friends and updating my shops. The goal is to give myself ten minutes in the morning and thirty minutes in the evenings once my workouts are completed and the house is picked up.

2. Read my Bible in its entirety. 

I've never really set out to do this before, and I'd really like to find a Bible study group in town, but it's something I'm looking forward to doing this year. I'm also on the hunt for some good devotional books, recommendations welcome :) My mom has mentioned wanting to do this as well so hopefully we can do it together. 

3. Be more PATIENT.

Honestly, this should sit at number one on my list of goals. I'm horribly impatient...with myself, with my husband and worst, with Caroline. I get so caught up in wanting to have my house cleaned up for company, wanting things to be done a certain way or wanting to be a certain place at a certain time that I can't just sit back and relax. So it's my goal this year to learn to be more patient by trying to be more mindful of my time and through meditation. I used to meditate every day. Nothing major, just five minutes in the morning and five minutes before bed to clear my head and just breathe deep. What it did for me though was it was a way to check myself throughout the day. If I found my blood pressure rising, I'd just take a few deep breaths and bring it back. So I'm working on it. 



4. See things from Caroline's perspective.

The world really is an amazing place if you just stop and look around. So I'm trying to take it one step farther by trying to look at things through my daughter's eyes. Her little eyes that are seeing it all for the first time and exploring and trying to figure everything out. It really makes even the most mundane things very wondrous if you look at it from a child's perspective. My husband is very good at doing this with everyone he meets and I think that's one of the things that I love so much about him. In this regard, I will try to be more like him. 




5. Run.

For years, even when I was training for figure competitions, I always said "I hate running. I'll never be a runner." I tried and tried, but I just could not run a mile to save my life. Well, this past year, running a 5K was on my goal list and I ran four in three months. I'm not really sure when it clicked for me, but I went from hating it to craving it on days I couldn't run. My goal for this year is to do more 5K's, focusing on cutting my time down, as well as to run a 10K. 



6. Organizational Sundays.

I hope to spend Sundays planning things out for the week and organizing accordingly, starting with meal planning and prep. I also plan out my workouts for the week on Sundays. I want to choose one space in the house to organize each Sunday as well, starting at the front entrance and working my way through the house. 

7. Rock my 12 Week Challenge.

My friend and I are on a mission to lean out and lose some serious body fat. At my regular off season body fat before I quit training for figure competitions, I usually sat around 18-20%. Right now, I'm at 27% :( womp womp. Having my friend on board with the challenge we set has already helped me just one week in. She's holding me accountable. We don't even work out together, but we text out workouts from the day to one another at night and it is such a great way to stay motivated. I'm one week in so far and feeling great. I've missed the muscle soreness. My goal is to get my body fat back around 22-23% and to really bring out the definition in my body again. This cross-training will also be a huge complement to running longer distances. I'll post my workouts at the end of each week to hole myself more accountable and in case anyone wants to join in. 

This year is already off to a great start, just spending it at home with family. I'd be perfectly content to do that everyday. But we're looking forward to some exciting travel ahead, catching up with friends and making memories. One day at a time.