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Friday, July 31, 2015

Happy Friday

Hope that you had a great week !! 
Here are a few Friday Favorites for this week 

Compression Sockshttp://procompression.com/marathon-pink/

After all the legs in my workout right away on Monday, Particularly the barefoot beach running. I had sore calves. So I wore this to bed to help with some of the soreness. !! and I when I do that my calve always feel better the next morning.


HINT Flavored Water -https://www.drinkhint.com

This lightly Fruit Flavored water comes flat or fizzy and in lots of different flavors. This week I was loving the Peach !! It was a hot week so this was a nice alternative to plain water all the time. I got mine at Meijers.



I Love Running but I need to keep my whole body strong, to prevent injury and increase my speed. Piyo is one of my new favorites it combines Pilates, yoga and movement getting all your muscles activated and stronger. This week I was loving the core workout and the the buns workout. Runners need a strong behind :)  I really want to get Piyo Certified so that I can teach it live this coming winter. 



Monday, July 27, 2015

This week

Greetings Friends, 
I hope that you had a wonderful and blessed weekend with family and friends and Fun !! We Celebrated Birthdays this past weekend with Family with lots of yummy food and family time it was great. 

This weeks Adventures

Monday 7/27-Fit by Nature 6:15 pm Walkers, 7:00 pm Lake Town Beach

Tuesday 7/28- Out Door Workout 7:30 Meet at S&S Fitness

Thursday 7/30- Circuit workout at S&S Fitness 6:30 pm ( You can come and Join us for as long as you like 30,45.60 minute sessions) 

Coming UP !!! Classes that I am subbing for 

Monday 7/27-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Lake Town Beach

Coming UP !!! Races

Saturday 8/8- 8:00 Am Run the Woods 5K



Saturday  9/26- Park to Park 1/2 Marathon and 5K

Saturday 10/3- Zeeland Pumpkin Fest 5K 

Monday, July 20, 2015

7/20/2015

This weeks Adventures

Monday 7/20-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Tunnel Park

Tuesday 7/21- Out Door Workout 7:30 pm Sara is Subbing :) Helder park Quincy St Entrance

Thursday 7/23- Circuit workout at S&S Fitness 6:30 pm ( You can come and Join us for as long as you like 30,45.60 minute sessions) 

Coming UP !!! Classes that I am subbing for 

Monday  7/20-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Tunnel Park
Saturday 7/25-9:00am Groove at Community Church
Monday 7/27-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Laketown Beach

Coming UP !!! Races

Saturday 7/25 -Coast Guard Festival 5k

Saturday 8/8- 8:00 Am Run the Woods 5K


Saturday  9/26- Park to Park 1/2 Marathon and 5K

Saturday 10/3- Zeeland Pumpkin Fest 5K 


7/15/2015 Run For the Sun 5K -Down Town Holland
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Wednesday, July 15, 2015

Lets do This

I'M LOOKING FOR 5 LADIES that want to completely TRANSFORM and tone their bodies like never before. And you don't even need to leave your house!! Sounds AMAZING...right?

Give me 30 minutes of your day and we'll tone your body and follow a clean eating meal plan for 21 days. NO counting calories! NO counting points! NO starving yourself! I focus on getting my girls EATING CLEAN for maximum results!

This challenge starts July 20th, 2015 and we'll get you prepped and ready to go the week before! You can be anywhere in the US to join my Challenge Group. All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach...walking you through every step of the program on a daily basis!

If you can commit to changing your life...and making this summer your healthiest yet.. I WANT TO HEAR FROM YOU!! I'm looking for Ladies who are SERIOUS about changing their life.. who want to get stronger...healthier...and feeling better than ever! This program is NOT free...but includes:

-A complete 21 Day home workout kit with DVDs
-Custom clean eating meal plan designed for your challenge
-Portion control containers and shaker cup
-30 healthy meals! ~ A 30 day supply of Shakeology!
-Measuring tape to track all those inches lost
-ME as your personal coach
-Access to my private, lifetime support group
-A free 21 Day Fix T-shirt when you finish and send in your results!
-30 day trial to *Beachbody on Demand* - Stream $3000 worth of workout programs right from your phone, tablet, laptop, etc!

I've helped many women achieve amazing results and I'd love to help you too!!! Please comment with "Interested" if you would like to hear more details and I'll connect with you. You may also send me a direct message that says "SAVE ME A SPOT!" ... space is very limited!!

http://www.beachbodycoach.com/mjschrotenboer


Thursday, July 9, 2015

7/12/2015- Adventures !!!

This weeks Adventures

Monday 7/13-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Felt Mansion *Hollie is Subbing 

Tuesday 7/14- Out Door Workout 7:30 pm Sara is Subbing :) Van Raalte Farms  24th street entrance 

Thursday 7/16- Circuit workout at S&S Fitness 6:30 pm ( You can come and Join us for as long as you like 30,45.60 minute sessions) 

Coming UP !!! Classes that I am subbing for 

Saturday 7/18-9:00am Groove at Community Church
Monday  7/20-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Tunnel Park
Saturday 7/25-9:00am Groove at Community Church
Monday 7/27-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Laketown Beach

Coming UP !!! Races

Wednesday 7/15- 6:30 Pm Run for the Sun 5K

Saturday 7/25 -Coast Guard Festival 5k

Saturday 8/8- 8:00 Am Run the Woods 5K


Saturday  9/26- Park to Park 1/2 Marathon and 5K

Saturday 10/3- Zeeland Pumpkin Fest 5K 

Moderation

"Everything in moderation!"

Do you believe that? 
Do you Struggle with that ? 
You are NOT alone!!!

A health and fitness journey is very specific to each individual. What works for one person will not necessarily work for another and for me....my fitness journey is going to be different than yours and that is OK!! Rather than fighting this realization, I have embraced it. And I assure you that traveling along a healthy path is easiest when you are fully in tune with who you are as a person— your habits, tendencies, and overall personality.
Do you know this person, She makes a batch of chocolate chip cookies, freezes them, and enjoys 1 every night. Rather than devouring half the batch while they are gooey and warm, she would open the freezer in the evening, get 1 out, and savor it. Who was this woman? She must be the poster child for moderation! Incredible! Capable of having one and moving on with her life? How?!! Personally i hope that my cookie dough makes it to cookies sometimes HAHA. !!
My personality would never allow for such behavior. Let me illustrate my own scenario in the face of chocolate chip cookies. I would make a batch, have 2 in an attempt to practice moderation. That is if they even all made it to the baked cookie stage. Rather than be done with it and move on to something else....I would sit and obsess about the remaining cookies even if I wasn’t particularly hungry. After wasting a reasonable amount of time trying to show restraint, I would re-open the container of cookies and eat a few more. :( and feel Frustrated with my self for not being able to exercise self control. 
WHY ME? Why am I so weak? What I see now is that practicing moderation has nothing to do with discipline! I am an all or nothing kind of girl. For me, it’s easier to skip cookies altogether or to make a small batch and eat them all in one sitting. It’s more of a challenge to eat a few today and then to try and eat 1 each day going forward. Moderation is tortuous for me. I don’t buy candy and cookies and junk food for my house because I can’t just eat one serving size. It’s MUCH easier for me to not have it in sight so I don't even think about them. There is no struggle. When I do want a fabulous dessert, I go to a restaurant and have one. I eat it with great enjoyment, and then I continue on with my life. There are no fabulous desserts in my kitchen. All or nothing works for me. Eating junk food on a daily basis in moderation doesn’t.
Today, take a few moments to analyze your own personality. Does your personality allow for moderation? If so, carry on. If you have more of an all-or-nothing personality, don’t fret. Work with your strengths by creating routines. I think I thrive so much on my morning routine because my personality craves the structure and discipline. I don’t leave it up to fate to decide whether I will have a bite of a doughnut for breakfast. My weekday breakfasts are non-negotiable. I plan them in advance, and that’s it! I don’t even have to make a choice to practice moderation because I’ve created habits that work for my everyday life. It works for me, maybe it will work for you personality. Either way, it’s food for thought!

Stop Looking !!

Looking for the perfect program that can help with "moderation"  Check out the 21 Day Fix.I love the structure and focus of the eating plan that goes along with the great workouts, and because they are only 30 Minutes long I work them in with my Running as well. They help me stay strong and injury free when in I am training for a Marathon or a 5K !! Us Runners HATE injuries and we will do whatever we can to avoid them!!! and KEEP Running. 


Wednesday, July 8, 2015

Parks and Places, Upper Macatawa Natural Area

This spring Ottawa County made some big updates to this park, and yesterday was the first time I had been out there since the updates had been made. I was Impressed !! and I cant wait to go back !!! There are great paths for running and walking a few hills to add a little challenge :) there are also some great Mountain biking paths


For our Tuesday Night workout we met at the 76th Street Entrance and went from there. It was a great night for running and working out #fitbynature #ottawacountyparks. I was prepared with bug spray and we did need it, it got a little buggy the later it got into the evening. We actually go in about 3 miles last night with our workout in the woods, maybe a little further then what we sometimes do, but how can you not just enjoy nature and a great park like this !!! 


Tuesday, July 7, 2015

Stay on Track



Donuts



So you did the the 21 Day Fix and you Felt Great during and after !! Way to Go !! but then the 21 Days were over  !!!!!!!!!!! Ahhh what now ? Do you slowly drift back into a few old habits, do you do the 21 day fix again ? how will you stay on track. This goes for any type of program. How do we find balance and moderation ? !!! Here are 5 Tips to help you find success !! 

Here are 5 tips set yourself up for success: 
Author: 
1. Focus on the Big Picture
Acknowledge the desire for novelty and meet these needs in other areas in your life before the newness of the diet and/or exercise routine wears off. For example, you could try a new sport or hobby. Also, look at the rest of your life and what realistic, sustainable changes or allowances you need to make to meet your goals. Include special occasions like birthdays, meals out, and vacations into your overall plan.

2. Become a Mental Endurance Athlete
Think of weight loss and maintenance as a marathon rather than a sprint. If you reflect on your struggle with weight, you’ll probably discover that it took you years to get to where you are today. Similarly, it may take years to find success in your weight loss journey and to stay there in the long run.

3. Be Realistic About Human Nature
Accept your weaknesses. For example, if you know that an upcoming family gathering will be stressful and it will be hard to stick to your food plan, work around it by planning ahead. Consider what you will eat ahead of time and figure out a way to de-stress afterwards that doesn’t revolve around food.
Remember that being healthy is hard work and doesn’t come easily and you may not always enjoy the process. Expect tough times when you are bored of your meal plan and feel like rebelling or resent having to work out because you just don’t feel like it that day.

4. Celebrate Your Successes
We tend to flourish and succeed at goals when we are praised. Instead of giving yourself a label like “failure,” when you go off-plan, tell yourself it’s okay and accept that you’re “a work in progress.” Stay away from extreme labels that make you feel hopeless (“failure” is one of them), or set unachievable standards (like “looking like a supermodel”).

5. Develop a Strong Support System
Many people find that they are more successful with long-term weight loss when they involve others in the process. How could your partner, family, or friends support you in your goals? Could your share healthy meals or exercise together? Or could they be a support line? If you’re feeling like skipping your working or eating something you shouldn’t, could you text or call them to help you get motivated to stay on target?
Invest in counseling. There is a tendency to slip back into old eating patterns after an initial weight loss due to how we deal (or don’t deal) with our emotions. A therapist can help you pinpoint patterns when faced with upsetting emotions and help you address problems when they arise instead of stuffing them down with food.




Monday, July 6, 2015

This Week

Greetings, 

I hope that you have a Fantastic Holiday Weekend !!!

This weeks Adventures

Monday 7/6-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Riley St Beach *I am Subbing for Heather

Tuesday 7/7- Out Door Workout 7:30 pm Upper Macatawa Area, 76th Street Entrance
https://www.miottawa.org/Parks/upper.htm

Thursday 7/9- Circuit workout at S&S Fitness 6:30 pm

Coming UP !!! Classes that I am subbing for 

Saturday 7/18-9:00am Groove at Community Church
Monday  7/20-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Tunnel Park
Saturday 7/25-9:00am Groove at Community Church
Monday 7/27-Fit by Nature 6:15 pm Walkers, 7:00 pm Runners Laketown Beach

Coming UP !!! Races
Wednesday 7/15- 6:30 Pm Run for the Sun 5K

Saturday 7/25 -Coast Guard Festival 5k

Saturday 8/8- 8:00 Am Run the Woods 5K

Saturday 8/22-9:30 Am A Beautiful Race 5k-                            https://www.facebook.com/events/1608375312780419/

Saturday  9/26- Park to Park 1/2 Marathon and 5K

Saturday 10/3- Zeeland Pumpkin 5K 

Saturday 10/17-HC Fall Classic 5K

Thursday 11/26- Zeeland Thanks Giving 8K