BElieve, BE strong, BE fearless

don't be afraid to be yourself. do what you love, love what you do. keep your chin up and the world will love you.

[khaukoos]

FitBits - Gotta Have Em

I know I have previously written on FitBits. I purchased one at the start of July, and I cannot recommend it enough to people! It is so eye opening the results that you see through them. When I think I have been moving around all day, it is nice to have a check in point, if you would call it, to really show it

has been an active day, or as a nice reminder to step up your game with those steps. I strongly encourage all of you to check one out, and really strive to hit your target goal, whether that is 10,000 steps/day, or 6,000 steps/day. Make it a realistic goal and push your hardest to accomplish it each day! :)

[khaukoos]

It's Almost Race Day!

I cannot believe the Lakeville Esprit de She Duathlon is in less than one week - 6 days!! I personally could not be more excited for it. The weather is looking to be a beautiful spring morning, the event is sold out and the excitement surrounding this event is off the charts. The training is wrapping up and the pre-race routines have began to formulate in the athletes' minds. Good luck to all of the athletes competing in this race, whether it is your first race, you're going for a PR, doing it for fun, or participating in honor of someone. Give it your all, don't give up and enjoy each moment of the race - it will fly by! 

[khaukoos]

Find the right tracker for you

Tracking your fitness throughout the day can be a great motivation factor to get moving. Fit Bit is a great tool for this, and on the website, there are four different types - the Flex, the Ultra, the One, and the Zip. All of these devices track your progress throughout the day, and you can even set up an account to challenge others with Fit Bit devices. They all record the steps, distance, and calories burned. Personally, my favorite one is Fit Bit Zip. I like how it is small and easily displays the main information I want on there - the steps. Many of them are also able to track your sleeping patterns and routines, like the hours, sleeping efficiency, how many times you woke up, etc. All of them are reasonably priced too - all under $100. So if you are looking for a motivation trick for getting up and moving more, I definitely recommend picking up one of the Fit Bits. 

[khaukoos]

Life is getting up an hour early to live an hour more. Get those workouts in before the Easter bunny comes :) 

[khaukoos]

Can you be happy for 100 days in a row?

71% of participants failed this simple, yet life-changing challenge, quoting lack of time. 71% of participants did not even find 5 min per day to be happy. Do you?

Can you be happy for 100 days in a row? It seems like such an easy thing, being happy, and yet typically something tends to interfere or distract us more often than not. Take the dive into the 100 happy days challenge, as I am starting tomorrow. Share your 100 happy days photos through whatever social media platform you choose, and give it your all. Cheers to a new challenge and to the next 100 days! 

[khaukoos]

This picture captures my goals precisely. Think basic - lifestyle changes do not always need to be meticulous and small. They are allowed to be broader and something that you are truly passionate about. Find one per week you want to focus on, and really give it your all. 

[khaukoos]

Work out now, relax later. It's never too late to start that workout routine! Get out of that comfort zone and go for your goals! 

[khaukoos]

Maximize Your Life

Last night, I was blessed with the opportunity to go see my fitness idol live on tour, Jillian Michaels. It has been a dream of mine since I was younger, and something I can now cross off of my bucket list. What she talked about during the two and a half hours wasn't new information that none of us knew. Instead, the majority of it were things we already knew, but put into a different perspective. She shared what she told some of the contestants on the Biggest Loser to relate to them, to motivate and encourage them, day in and day out. The three words she repeated frequently throughout the show which spoke to me were simple, "Move. Ass. More." Three simple words, but so true. You want to achieve the goal you set? Her nutrition advice was phenomenal, and something I got the most out of. She talked in depth about what she be purchased organic, you don't need to be on an all organic diet, and 20-25% of your food consumed in a day can be that not great food for you, because if you eat "1-2" scale food all your life, you're going to be bored and get upset about it. Why not treat yourself every once in awhile and eat a 5 scale item of food? 1-2 scale food would be things that would make you healthier, while 10 would essentially be straight poison. Occasionally eating that 5 scale food can benefit you. If anyone has the opportunity to see her live, I strongly encourage you to do so. She is a great inspiration, she is real, admits she is flawed and has such a positive, great attitude towards life and anything that may come her way. 

[khaukoos]

10 posts!

[khaukoos]

This is my absolute favorite quote. Work hard and start now. 

[khaukoos]

Fireworks. That is how I am starting to feel with my first race of the season coming up in eight weeks, Espirit de She Duathlon. I have started the training, and am loving each minute of it. I did my long bike ride this morning of eight miles, primarily working on keeping steady pace. Something that I am focusing on for this race is pace. In past races, I have trained in different ways each time. This race I will be primarily focusing on pace, working to increase that pace as the next eight weeks progress. My favorite days so far are the sprint days, doing everything all out for shorter durations. Find what gives you that "firework feeling" - is it short, higher intensity workouts? Longer races but a steadier pace? Find it, and get it out there and do it. Remember, no one ever regretted a workout. Happy Saturday! 

[inspirational-images-blog]

[khaukoos]

the journey is the adventure - enjoy every step

[khaukoos]

This picture I found online is true inspiration to me. You have to work hard to get what you want. It is not going to be an easy adventure to getting what you want. There will be set backs. That should be the motivation in itself to work as hard as you can to achieve that goal. Keep that main goal you have in your mind, ALWAYS. Have a happy Saturday work out!

[khaukoos]

Our sports drink mix is currently available in six flavors. Enjoy them before, during, and after a workout to energize and recover the healthy way.

UCAN is a huge part of my training routine and something that I recommend for everyone to try. When my fellow personal trainer raved about this product, I was initially very skeptical. He told me to give it a try, that I would feel a difference within a few workouts. After three workouts, I had to cave and admit that he was right; this product was awesome. The benefits of this mix were great, giving me longer, sustained energy both mentally and physically. This works alongside stabilizing the blood sugar so there are no spikes while you are working out, or even during the work day. The mix uses carbs and fats for "dual fuels", helping to give you optimum performance. I typically do one plain scoop mixed with water about 45-60 minutes before a workout. There are different flavors, and also different types powders for protein shakes and sport drink mixes, so there is something for everyone. Give it a try and I truly believe that you will feel the affect of this within a few workouts. 

[khaukoos]

Spring is Near

The last week has been a drastic change in Minnesota, going from sub-zero temperatures last week to gorgeous 50 degree weather this week. The start of spring is a beautiful thing. You can run outside, take in more sunlight, and I personally feel more energetic and uplifted. With spring so close, the topic of spring cleaning comes up frequently. Spring cleaning typically means cleaning out the house and clothes; out with the old and in with the new. I could not agree more, but I also consider an exercise routine or plan "in with the new". I have found that setting a goal to run a race on a certain day is a huge motivation for me to work hard and try to always achieve my goals. This year, I have signed up for the Espirit de She Lakeville Duathlon (May 18), the Minneapolis Half Marathon (June 1) and concluding with Grandma's (Gary Bjorkland) Half Marathon (June 21). With these goals in sight, I begin training on Sunday, March 16th, which will be nine weeks until my first event. Throughout the next 14 weeks (with the conclusion of my last half marathon), I am going to be focusing on providing nutritional advice, workout ideas and motivation that I find can be implemented into any goal. Stay tuned for my next post coming soon!

A view from my last half marathon approaching mile 11

[khaukoos]

Don't Fear Change

Change- a word that many fear because it means different. Different doesn't always have to be a bad thing. Graduating from college this past spring was a huge accomplishment in my life. I had my "dream job" lined up to start the Tuesday after graduation, was seeing the man of my dreams, and literally didn't feel like anything could hold me back; I felt invincible. Well four months later, I quit my "dream job". It was nothing like I had hoped it would be. I left work every day defeated and feeling like I had gone no where. I would come home crying nearly every day. I quit with no other job lined up. 2 days later, I had an interview where I was lucky enough to get an offer. So this Tuesday, I start a new chapter in my life - a different route where I hadn't seen myself going but yet one where I feel like I can be a lot more successful and a lot happier at. I am blessed to have a strong support system of my family, boyfriend and friends, and without them, this change might not have happened. But what I have learned is go for what makes you happy, even if it isn't what you initially thought would make you happy. 

[inspirational-images-blog]