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Wednesday, October 30, 2013

Busy

Sorry I have been Busy, I will have to Catch up on my Posts but in the Mean time Fit Night is Back :) 

Love to Move Fit Night Is back again this fall. Join a Great Group of ladies on Thursday Evenings at Noordeloos CRC for an Awesome Full Body Workout that will leave you feeling energized and excited to meet to your fitness goals.
Workouts will include DVD workouts and Custom workouts by me (Melissa) all fitness levels are Welcome.
Up Coming Workouts- Thursdays 7:00 pm
Please Bring H20 a Mat and Light set of Dumbbells or Bands

November 7- Work out by Melissa (Kids Singing Room)
November 14-P90X
November 21-Workout by Melissa
November 28- Have a Great Thanks Giving
December 5- Workout by Melissa
December 12- CLX
December 19-Workout by Melissa
December 26-Happy Holidays, See you in the New Year

Melissa Jo Schrotenboer
616-403-5976
google.com/+MelissaSchrotenboer
Workouts will be listed on a Live Calendar on my Blog
You Can Also Find Inspiration and Motivation on Facebook
IG @mjschrotenboer

Twitter @mjschrotenboer

Saturday, October 26, 2013

Day 4 and Day 5 oh and SNOW

Day 4

CLX Burn intervals, Pilates at lunch with S&S Fitness, and a 3.5 Mile Run with the Cross Country Girls out in Snow. Yes SNOW!!!

My Post workout shake today was Shakology, and I needed after all the working out that I have been doing this week. 


On a totally different subject, I got hooked on Gossip Girl last year when in found it on Netflix, and I just finished the final season. Dan Humphrey was Gossip Girl OMG..and Chuck and Blair finally tied the knot XOXO  I am know I am so far behind the final season aired last December, but oh well..


Day 5

CLX Burn Circuit 3 in the Morning, and I was feeling a little sore this morning, so that will be my only workout for the day because I want to go for a long run tomorrow morning,


I don't know about you, but I very much enjoy keeping with the Royal family and now the new Royal baby Prince George, so when the new Royal Family Photo showed up on Yahoo this morning I had to click them all. There is just something about them and there Royal life and their British accents and never ending wardrobe or designer clothes that is so intriguing.

This image made available by Camera Press shows the official christening photo of Britain's Prince George photographed in the Morning Room at Clarence House in London on Wednesday Oct. 23, 2013. Kate Duchess of Cambridge holds her son Prince George seated next to Queen Elizabeth II and Prince William, back row from left, Prince Philip, Prince Charles, and the Duchess of Cornwall, Prince Harry, Pippa Middleton, James Middleton, Carole Middleton and Michael Middleton. (AP Photo/Jason Bell, Camera Press)






Wednesday, October 23, 2013

Day 2 and Day 3

Day 2

Open day as far as the CLX schedule goes so I did Pilates at lunch with S&S fitness, and then went for a walk with my mom and Riley and the evening. I was actually a really nice evening for a walk even though it was dark by 7:30. Thinking we are going to need to invest in a head lamp or some LED lights to put on when we go for our walks. 



Day 3

I did Burn Circuit 2 in the morning before work, because I just did not feel like going into work early, and then at lunch we had a circuit work out with S&S fitness, and then after work I had a great run with the Maria and Tessa from the Cross Country Team. We ran the Streets of Zeeland in the Rain/Snow. It really wasn't that bad, once we got going and got warmed up we all agreed that we could have just kept going for a while but we kept it too a nice 3.5 miles. 



XOXO

Monday, October 21, 2013

Monday, Day 1

Day 1 of 30 Days of Motivation.

Day 1: 

WEEK 1: Monday (PICTURE PERFECT MONDAY)
Please post a sweaty pic. We are going to get the ball rolling this week with really pushing the workouts. So after your workout each day this week post a sweaty pic!!! And remember you shouldn't look cute at the end of your workout. If you still do, then that means you didn't work hard enough. Got it?


Part 2 of your assignment today is to take a pic of you just being you!! We want to get to know you outside of the workout too. 


TIP OF THE DAY: 
Eat clean.
“Abs are made in the kitchen.” You hear this all the time, and it’s true! Only 20% of your physical results come from exercise. 80% is based on your diet. So if you want abs, you MUST eat clean. This means eating more whole foods and foods that are low in fat but high and protein, as well as cutting out the processed junk.


My Beach Body Site

Today

Well my day is not off to the greatest start because I woke up with a stomach ache so my breakfast was ginger ale and some Chex cereal. Hopefully it goes away in time for XC practice this afternoon, we have a 4 mile run planned for them today.

Lunch time work out with S&S Fitness- We did a Lower body circuit using steps and Bosu balls. 
Photo: Monday at Haworth :)

XC Practice
Running actually went pretty well my stomach was fine thought the 4 miles, Loved getting to run and chat with Tessa and Maria today, they are such sweet girls.

CLX Burn- Day 1
The workout went well, it was just the right amount of lifting for me, because lifting is not my most favorite thing to do. I cant wait to get more into the program. sorry I cant get this stupid picture to not be upside down... what did I do... Grrr.....



From the Past For my Friends who need a little healthy Chocolate in there life 
Coconut Macaroons

Nature Hike and Fitness

Sunday Hike at Hoffma Park/Reender Nature Trails in Grand Haven. This was a great park with some great trails and amazing views, great for dog walking. The Fall Colors were amazing and all the people that we met walking on the trails were super friendly. Looking for a place to take the fam on the weekend or get rid of some of that energy your kids have from being inside, this part would be a great place to visit. 






Sunday, October 20, 2013

Running Sisters

So if you have been reading my blog at all you have gathered that Running is a big part of my life, and one of my Favorite things is to run with my sister. Right now my Sister Sara is going to GVSU, she is a freshman there this year and she wants to study athletic training. Yesterday Morning I drove to Allendale to Run the GVSU homecoming 5k with her. It was a nice course and it started out nice an cool but as we neared the finish it got really cold and windy.... Oh well.. we crossed the finish the line with a pretty good time of 22:28 (7:15 Pace) we were happy with that but next time we run we really want 7 minute miles because we always seem to end up with the same times.

Photo: GVSU homecoming 5k we both won !!!!!

We did win $10 to Gazelle sports because we won our age groups, which was cool :) We also got and extra 20 to gazelle when an older gentleman came up to us and gave us his gift certificate because he said that he would never go there anyways. 







Friday, October 18, 2013

Happy Friday


Happy Friday 


Friday Workout-> Lunch time work out with Sasha Sandor fitness, Then off to cross country practice where we did a 2 mile warm up and 4x400 repeats on the track at race pace. 




It has been a great week!!! Way to go Girls HCXC, they won the OK green conference, and conference meet, on the way to regional's next week Saturday. 



Prayer of the Day 

Thank you father for breathing life into my body today, the dreams you have given to me and all that you have blessed me with.  Show me how to put these dreams into action and open the doors - Amen!

Tuesday, October 15, 2013

Inspire

MoNdaY

Monday and the last week with the Full team for Cross Country. I am excited that the Girls team has done so well this season, and I really hope that they do well at the Conference meet this Wednesday. The weather has taken a turn toward actually feeling like fall this week, so hopefully the cooler temperatures will help them feel more comfortable while running and they all smash there existing PR"s.

My Monday Twin- Lilly Doesn't she have good taste :)


My workout today was 60 Minutes on the Elliptical at home while watching Gossip Girl on the I pad, followed by 20 minutes of strength I am working on my arms I want to have nice toned shoulders and arms, so I did Bicep Curls, Single Arms Rows, Overhead Should Press, and Lateral Shoulder Raises, I used 10 lbs and did 2 sets of 10 reps each.


Who will I Inspire

I has a Conference Call with my Beach Body Coach last night and we just just kind of talked about goals and getting started and how to be successful. We were on the phone for about and hour just going over all the business side stuff of beach body and how it changed her life. I was really great to listen to what she had to say. I am still a bit nervous about this but I really do hope that I have some of the same positive changes in my life that she did
.

Friday, October 11, 2013

So Nice Out



It has been so nice outside this past week, I am just loving this weather right now. It can just stay like this for the rest of the fall right up till Christmas, I would be ok with that. 

I got this sweet New Balance Running Top from my Parents for my B-day, just had to Share, I love the Color and that it has a Handy little pocket in the back to store stuff.

Riley usually doesn't like me taking pictures of her, she always gets to close to the camera, but she didn't want to get out of the picture I was trying to take of my new outfit.


Riley and I went for a nice walk, and found some dirt hills for her to climb and play on, I snapped this picture as she was looking around to make sure I was still there. Cutest Dog Ever!!!!


Running... Well Lets Talk Running, Next weekend I am Running a 5k at GVSU with my Sister that should be fun. Since the 1/2 Marathon, I haven't been running at ton, I have been working out with Sasha Sandor Fitness doing things like circuits and Pilates. I am really loving Pilates, it is make me feel so tight and toned. 

A new Adventure for me... Well I signed up to be a Beach Body Coach..... I am just kind of trying it out to see if I like it. I love the beach body DVD's already, and I have used many of them for Love to Move MI Fit night workouts at Noordeloos CRC, so we will see where this new adventure takes me. I still want to get my NASM CPT certification as well though, and start LOVE to MOVE MI. COM wouldn't that be cool. :) 

Happy Friday 


Wednesday, October 2, 2013

Park To Park

1/2 Marathon 

Park To Park Start- New This Year we started at the Fair Grounds


I think we are just about at the 1/2 way point here


Finish Line 1:46:38 (8:08 Mile) I am very happy with My Time.. and I am feeling super motivated, I think I can go faster just need to work on my endurance and mental strength.


Awesome Running Buddy April and her Adorable little Boy