yeah i know i run like a girl. try to keep up.

Moving!

2011-01-08T21:25:00.000-07:00

On the move....

to http://justnichole.wordpress.com

Even Olympians do it: Rulon Gardner Greco-Roman Wrestler

2011-01-07T09:30:00.000-07:00

Rulon Gardner is on the biggest loser.

My Doc told me former professional athletes are perfect candidates for surgery because they know how to work out, but they don't know how to eat for normal life and they have had an outrageous calorie need their whole lives.

After athletic careers, we have to become new people. That's hard.

DANG HARD!

Surgery gives you a jump start.

Think about it.

My favorite foods...that are actually good for me. See end for the naughty list

2010-12-17T08:22:00.000-07:00

Chicken or shrimp stir fry over brown rice ... I always forget how good it is until I cook and eat

Hurry Curry Chicken (from the Abs Diet Cookbook)

Crunch Time Salad (also from ADC)

Mushrooms

Almond butter and sugar free jelly on ww bread

FRUIT!!!!!!

*The naughty list*

I have decided

Salty wins over sweet every time

So my number one favorite of all time is popcorn

Close number two is peanut butter and dark chocolate candy

Toast is no longer on the list because these days toast with butter grosses me out...YAY!!! Finally

So here's a good one that I stole

2010-12-16T14:49:00.000-07:00

If I can't come up with something interesting to blog about, I'm not above stealing someone else's post and giving my NTBH opinion on the contents thereof.

So here's a good one.

Do I want to run a marathon?

HELL NO!

But am I tempted to run a marathon just to say I've done it. Oh YES!

So checked out this training schedule and I really can't believe that only once in the weeks leading up to the run is it recommended to run over 19 miles.

M Tu W Th F Sa Su

Week 1 Off 3 XC 3 4 XC 6

Week 2 Off 4 XC 4 4 XC 7

Week 3 Off 4 XC 5 4 XC 8

Week 4 Off 4 XC 5 4 XC 9

Week 5 Off 4 XC 6 4 XC 8

Week 6 Off 4 XC 6 4 XC 12

Week 7 Off 4 XC 7 4 XC 12

Week 8 Off 4 XC 7 4 XC 14

Week 9 Off 4 XC 8 4 XC 15

Week 10 Off 4 XC 8 4 XC 16

Week 11 Off 4 XC 6 4 XC 17

Week 12 Off 4 XC 8 4 XC 18

Week 13 Off 4 XC 5 4 XC 20

Week 14 Off 4 XC 8 4 XC 14

Week 15 Off 4 XC 6 4 XC 10

Week 16 Off 4 XC 5 3 XC 26.2!

ANY_CHARACTER_HERE
Monday: Off.
Tuesday: Run at a conversational pace.
Wednesday: 60 minutes of non-impact exercise (bike, swimming, elliptical).
Thursday: Run at conversational pace. At end of run, do 4-6 sets of strides: gradual accelerations of about 80 meters or 10-15 seconds. The stride should end with you at about 90% of maximum speed.
Friday: Run at conversational pace.
Saturday: 60 minutes of non-impact exercise (bike, swimming, elliptical).
Sunday: Most important run of the week. Run at conversational pace; be sure to drink a fluid/carbohydrate/electrolyte replacement drink every 20-25 minutes on this run.

HELLO! Do you know how far a marathon is? 26.2 miles. Why wouldn't I need to practice running that far? It seems totally skully-whomp-ous to not ever run more than 20 miles before running a 26.2 mile race.

Doesn't it?

What say you?

Seriously?!? No post since Halloween

2010-12-16T14:41:00.002-07:00

Loser!

No Excuse.

Lame.

I wasn't going to do this

2010-10-30T09:29:00.000-06:00

I was not going to dress up for Halloween this year.

Just wasn't feeling it.

As I sat in the parking lot at Rite-Aid, checking "to do-s" off my list while waiting to begin Will's Kindergarten Halloween party, I thought "I'll put a little white cream on my face real light and be a Twilight Vampire."

You can't be a Vampire without sparkly skin and Wednesday was very sunny.

You've got to be authentic you know.

So I used spray on hair glitter on my face and hands.

Gold glitter to make "amber eyes" because I'm a vegetarian vampire of course.

Found an excuse to buy the disgusting bag of blood that has been calling my name for a month. Health nuts snack! In my quest to be healthy I have learned that you always keep a supply of "fuel" with you just in case you get hungry. You don't want to "eat" the wrong thing in a moment of weakness.

I have to admit. I was one impressive vampire. Even though Reed kept asking me why I wouldn't wear plastic vampire fangs. He'll have to wait a few years to read Twilight and find out for himself.

I hoped the fluorescent lights would show the sparkle on camera better. Nope.

Hunting mode

I get a kick out of my old lady hands.

I asked Ned if "everything about me draws you in. My voice. My scent. As if I would need any of that" hahahahaha! I chewed cinnamon gum all day.

I could really get attached to pasty white, sparkly skin. VERY FUN!

The bag of blood is my favorite part.

Don't ask because I have no idea why every picture Ned snapped of me I have my eyes closed.

The Hands Two Weeks Later

2010-10-17T20:17:00.000-06:00

My vampire bite looks great. But I still don't sparkle in the sunlight.

The Joy Single Men Miss

2010-10-12T18:23:00.000-06:00

hAhaHaHA

14 Stitches

2010-10-04T21:13:00.001-06:00

Bike wreck #2 in my life

I think my story about being bitten by a vampire is much more exciting

But my boys have been pretty fascinated by the whole ordeal

Gotta love boys eh?

I'm over it

2010-09-30T11:31:00.000-06:00

This morning was refreshing!

The first day I didn't wake up with a pounding head ache and plugged sinus'.

I thought it was a mere coincidence that I got sick soon after moving into our new house and have been sick ever since.

Today I kicked it!

I can stay in my new house without fear.

I can run for an hour without hacking up my left lung.

And wow a shower and shave first thing in the morning is NOT over-rated anymore.

HaHaHaHa (inside joke)

Look out world, she's BAAAAA....AAAAck!!!

This girl has the whole package

2010-09-27T20:44:00.003-06:00

If I had to live in somebody else's skin, I'd pick Halle. But only if my hair could look like hers everyday.

Usually spending money is a big incentive for me

2010-09-25T15:04:00.000-06:00

As I'm dragging myself around the house WHINING about needing to go for a run today while the boys are fishing with Dad, I'm trying to decide on a motivator.

Usually buying something will get me to do just about anything.

I could buy a new song for my iPod. What song? I dunno

I could buy another ringback tone. What? I dunno

I can have a serving of ice cream. It calls to me from the freezer. "I am moose tracks. EAT ME!!!" Nah, I'll just be sick.

I can watch a movie. I could finish The Matrix so I can watch the second one. Hmmm....boring.

Nothing is working.

I found the reward.

I use rewards a LOT!!! In dog training. In kid raising. In exercise.

So here's my reward for changing clothes for the third time today and dragging my running shoes out of the closet.

I'm not a fat lazy slob anymore.

AHHHHHH! I'm going running!!!

What can ruin a run?

2010-09-21T13:47:00.000-06:00

Different sports bra.

Long pants and long sleeved shirt.

Change in the weather.

2 weeks off then hittin' it hard.

Saw 2 bald eagles (cool)

Ran 5.6 miles in 58 minutes (not bad)

But it was rough I tell ya!

What makes your runs hard?

O GYM

2010-09-01T09:27:00.003-06:00

But, soft! what light through yonder window breaks?
It is the east, and THE GYM is the sun.
Arise, fair sun, and kill the envious moon,
Who is already sick and pale with grief,
That thou her maid art far more fair than she:
Be not her maid, since she is envious;
Her vestal livery is but sick and green
And none but fools do wear it; cast it off.
It is my lady, O GYM, it is my love!

I have been training for the McCall Mountain Triathlon

I have been packing boxes

I have been lifting boxes

I have been cleaning and cleaning and cleaning and ....

So I have definitely be active and working my muscles and body

BUT

Monday when I put on the Bose headphones
and plugged in the purple iPod
and walked out of the locker room

My heart sang and I felt excitement and happiness and WOW

Jillian Michaels worked me out!

How I hate it in the moment when Jillian works me out

But my body loves how it feels and looks when Jillian works me out

Naked Barbie

2010-08-14T17:36:00.000-06:00

I used to read Heather's blog a long time ago. Lost track of her and her HILARIOUS retelling of all that is new in Naked Barbieland.

I was chatting with someone on FB about reading this fantastically funny blogger and how Naked Barbie was the best part. So here is a link to the latest escapades of Naked Barbie on Heather's blog.

Tomorrow is the day!

2010-08-13T08:47:00.000-06:00

McCall Mountain Triathlon

Not ready.

Why am I even worried about it?

All I'm doing is working out for 90 minutes straight with 200 other people

Doesn't even sound fun

Why play if ya ain't gunna win?

There's no chance in h*** I'll even beat anybody.

I hate working out in groups.

Remind me I don't ever need to pay to work out again.

Oh wait! There will be massage therapists there!

FREE MASSAGE!!!!!

That's why I'm doing a triathlon tomorrow

Yep Yep Yep

SPIBelt

2010-08-05T23:44:00.000-06:00

Reed claims it's not a "spy belt" because it's too small.

I like it.

It rides up instead of staying low on my hips.

Ned says I need to wear it around my natural waistline.

I can't stand my UNDERWEAR to be at my natural waistline, let alone a belt.

I can wear any workout gear I want and still carry my iPod. Before, I was limited because of lack of pockets and I almost REFUSE to wear the danged armband.

Glad I didn't pay money for it, but I DO enjoy it.

Trying out the SPIBelt tomorrow

2010-07-30T00:36:00.001-06:00

I got a parcel!

Opened it up to find the prize I won so I'll post pictures and review tomorrow!

I love a good hair day!

2010-07-24T01:38:00.000-06:00

It's about time! Thoroughly enjoying the hairs. After only 35 years of TORTURE!!!

hmm?

And a comfy sweatshirt adds to the happiness

I vote for Team Zac

2010-07-19T13:35:00.000-06:00

I don't think "wimpy" or "feminine" or "scrawny" is a word you would use to describe Edward Cullen if they had picked Mr. Efron instead of that English dude

I'm a little partial to the blue eyes but they might have the same effect in gold!

Kinda like me a little "Dirty Zac"

Overall, I'd go with the 50's look for Edward. Even though that wouldn't be true to the books, YOWZA!

Ok, ok, enough with the ogling of teenaged boys. But if you haven't seen "17 Again" with Mr. Efron. RENT IT TONIGHT! One of my favorites.

Who would make a WAY better Bella? I'm working on that...

The SPIbelt

2010-07-10T18:44:00.001-06:00

I may be getting one!

Check them out. I like the reflective one. But don't enter the contest b/c I want to win...LOL

http://www.ericarunning.com/2010/07/feature-friday-spibelt-review-and.html

Bummer

2010-07-07T10:53:00.001-06:00

I had to set up word verification because I was getting spam comments daily.

Another step.

Annoying.

I know.

Drink 2 gallons of water per day

2010-07-03T10:26:00.000-06:00

WHAT?!?!?

Check out this great blog post at a former fatties site...

Jen Fit

And I thought 1 gallon a day was the ultimate. Obviously not

Could this blog be any more boring possibly?

2010-06-27T15:12:00.000-06:00

Total breakdown as I looked in my closet today and wondered what to wear. Ned asks me a VERY non-emotional, lob it out of the park softball question.....

I break down and cry.

At 4:00am this morning, when I walked into my house after 12 hours on the road, and all I saw was

DISASTER!!!!

I lost it.

I stressed.

I got mean.

I vented.

I slept.

Today....

cry

cry

cry

cry

cry.

Done crying.

Let's go camping!!!!!!

Stats after 7 day Peak Diet

2010-05-25T23:56:00.002-06:00

weight 153.5
total inches 239.75

This week I lost 8.5 pounds
and 3 inches

PICTURES!!

2010-05-25T13:01:00.001-06:00

Just a teaser

2010-05-22T08:37:00.001-06:00

This morning I have lost ANOTHER 3 pounds and my waist measures 28 inches!!!

~~Stay tuned~~~

Tomorrow is it

2010-05-20T21:18:00.001-06:00

One more day of Jillian's crazy 7 day peak diet. All the stats to come! I can't believe I made it seven days. The results....unbelievable

NarTube - Jillian Michaels - Weirdos Who Train Too Much

2010-05-16T14:24:00.003-06:00

NarTube - Watch Video

Holey SCHNIKEESS!!!

2010-05-16T07:20:00.000-06:00

I guess Jillian knows what she's talking about.

Hopped on the scale this morning and I have dropped 4 pounds in two days!

Maybe just water weight but HOLEY CRAPOLEE!!!!!

I flew past Hump Day weight. I have now lost more weight than I currently weigh.

In 22 months and one week I have lost 160 pounds.

I currently weigh 158 pounds. 3 TO GO!!

Stats

2010-05-14T23:04:00.000-06:00

Started Jillian Michaels Making the Cut on 3/13/2010
Weight=170pounds
Total inches=251 measured from 10 points on the body

Started Jillian Michaels 7-Day Diet at the end of M.t.C.
Weight=162pounds
Total inches=238

Over 2 months I lost 8 pounds and 13 inches

From my waist I trimmed 1.25 inches

From my bust I trimmed 2 inches

From my hips I trimmed 3.25 inches

Can I get a HELL YEAH!!!!!

Here is a picture of the measurement points thanks to Michael Thurmonds 6WBMO which is the diet plan I followed 7 years ago when I lost about 100 pounds (just before Reed came into our family)

Measurements today are
neck 12.75
shoulders 42
chest 36
L.bicep 11
R.bicep 10.5
waist 29.25
L.forearm 10
R.forearm 10
hip 38
L.thigh 23.5
R.thigh 24.5
both thigh 40
L.calf 15.5
R.calf 15

Total Inches 278 excluding both thigh measurement

I ate SALMON!!!

2010-05-14T22:09:00.002-06:00

I was very apprehensive but I forked out $11.99 a pound and bought fish.

LOVED IT!

Number one reason I loved it? It was good for me

Number two reason I loved it? I was STARVING!!

Wild Salmon Fillet

Jillians Final Seven Day Fat Shred

2010-05-14T11:15:00.000-06:00

I started Jillian Michaels (team trainer for the Biggest Loser TV show) circuit workout routine from her book "Making The Cut" on March 13, 2010.

Obviously, I wasn't strict because I am just today on the final seven days of that workout schedule. Happens to coincide with a big family event so LUCKY ME!

So I have done her 30 day workout in 60 days and wanted to track some results.

I didn't use a lot of her recipes, though she has some FANTASTIC sounding meals. They are pretty gourmet and I'm more of a throw things together at the last minute gal.

I am starting today her 7-Day Peaking Diet. From her book,

At this point you're not going to lose any real weight, give or take a pound, so your last-resort dirty trick is all about water weight...."cutting weight" refers to excess water weight that they drop right before a weigh-in. Well, actors and models use the same techniques to get ready for the red carpet, and you can use them too for whatever special occasion you're gearing up to attend...don't go over the edge and think you can stay "peaked" permanently. It's not healthy to keep your body in a state of dehydration or carbl depletion. You can stay peaked only for about a week or so...it's about shedding water and getting ripped up for the jaw-dropping effect we all need from time to time.

Oh yeah, I need jaw dropping! {wicked laughter follows}

She warns to not do this diet for more than seven days so Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday will be my shredding week.

I forewarned Ned that not only will I be PMS'ing this week he get crabby dieting Nichole.

He's in for it! Poor poor man...

The workouts are pretty detailed so I won't post all that. You can check out my workouts generally on Daily Mile but I'm going to keep a diet log on my Twitter account so feel free to join along.

I'm even giving up my beloved sugar free flavored water pixies.

One of her Fat-Burning tips is about caffeine

I list caffeine first because in my experience it is the most effective weight-loss supplement on the market. Not only is it a performance enhancer, but it also accelerates the rate at which fat is broken down within the body, which will help you burn a higher percentage of calories from fat during exercise.

I don't think my body can handle the very strict food requirements AND caffeine but I may try it one or two days this week.

Before and After pictures posted on my Fairly Scary Fotos blog. That way the faint of heart aren't disenfranchised with my classy blog here.

I wear spicy colors...what do you wear?

2010-05-13T07:50:00.001-06:00

Spicy by imogenl featuring Milly skirts

Items in this set:
BKE Long Strappy Tank Top, $12
JAMES PERSE WOMEN SHEER RIBBED DAILY TANK In Plume Pigment, $45
Mustard yellow single button cardigan, 25 GBP
Floral Embroidered Cardigan, $13
Pointelle Cardigan, $6.24

Sprint Triathlons: The Possible Dream | Active.com

2010-05-12T13:36:00.000-06:00

Sprint Triathlons: The Possible Dream | Active.com

I've had to tweak my Sprint Tri Date. Luckily they are having a second in Cascade, Idaho in August. After girls camp is done and gone. I'm THERE!!

Going commando

2010-05-06T19:50:00.000-06:00

Necessity is the mother of all invention. Extraneous crap is typically a distraction. No toys in the pool means you have to do basic drills, or find new ways to make swimming freestyle fun. Heck, freestyle might become so boring you have to try a new stroke.

Running without headphones might just tune you into your body, your cadence, your breathing. Or help you avoid that car.

And riding your bike, just riding and not geeking, can be wicked fun and hard.

I am all for keeping things interesting, but before you add anything new, try taking something away. Your less might be more than you think. from Patrick McCrann is one of a handful of elite triathlon and endurance sport coaches based in the US.

Do I dare?

What to Tweak

2010-05-05T22:43:00.002-06:00

Anything feel weird?

Overwhelming?

Lame?

Open to criticism and critique and commentary and ...

On this blog I mean...hahaha

Excuse our dust!

2010-05-05T17:18:00.002-06:00

Getting something new going.

Stay tuned

...it'll be good!

Marjorie Pay Hinckley, "How did a nice girl like me end up in a mess like this?"

2010-05-05T09:18:00.001-06:00

I will never challenge ANYONE to DDR

2010-05-01T12:33:00.000-06:00

Losing Weight

2010-04-20T10:32:00.000-06:00

"I'm prescribing these pills for you," said the doctor to the overweight patient, who tipped the scales at about three hundred pounds.

"I don't want you to swallow them. Just spill them on the floor twice a day and pick them up, one at a time."

and this picture is just funny

It's amazing what a little exercise can do for a body

2010-04-17T14:35:00.001-06:00

A collage of me and my baby brother. Transformation from TOTALLY unhealthy to TOTALLY happy!

Kelly lost 47 pounds.

Nichole lost 150 pounds.

I WIN! hahahaha

I'm WAY proud of Kelly. Way to go bro!

Can I just say it again???

2010-04-15T18:05:00.000-06:00

DANG!

I LOVE RUNNING!

I have not done cardio since I was hit with the bubonic H1N1 bird flu rabies on Saturday the 3rd day of April.

Ran today, at least 1/2 a mile. Minimum! It might have even been .65 of a mile. I rocked it!

yeah so, it's been almost 2 weeks, get offa me.

I'm trying to ignore this blog

2010-04-14T11:22:00.001-06:00

So just ignore this post

Systems for developing energy and strength, becoming more explosive for volleyball

2010-04-04T10:51:00.000-06:00

For all my player friends

Storing elastic energy isn’t just important for jumping. How well you perform any movement in volleyball is a matter of effectively storing and releasing energy.

Do you know the best way to prepare your body to make quick explosive movements in volleyball?

Or what about training your muscles to more efficiently store and release energy so you can move faster and jump higher?

One of these days

2010-04-02T09:20:00.000-06:00

I'll change my "fat lady" mentality.

I will look forward to my daily workouts.

I will love how I feel when my stomach is empty and I'm "LIGHT" instead of uncomfortably full after a meal.

I will not binge.

I will not be a "fat lady" anymore.

TODAY!!!

Can you beat purple leather?

2010-03-24T09:20:00.000-06:00

UH NO!!!!! Thanks Crystal~

Can you see the difference?

2010-03-11T10:37:00.001-07:00

the top pair are my new ones

Play like a girl

2010-02-21T09:37:00.000-07:00

Finally a New York Times Article I like

Using a complex analysis, Dr. Stevenson showed that increasing girls’ sports participation had a direct effect on women’s education and employment. She found that the changes set in motion by Title IX explained about 20 percent of the increase in women’s education and about 40 percent of the rise in employment for 25-to-34-year-old women.

“It’s not just that the people who are going to do well in life play sports, but that sports help people do better in life,” she said, adding, “While I only show this for girls, it’s reasonable to believe it’s true for boys as well.”

And now I feel better

2010-02-19T09:19:00.003-07:00

Schedules

Tournaments

Holidays

Sickness

They all throw off my workouts, my eating, and my whole well being.

I have to learn to work around this stuff and stay on the right track.

DANG! That's hard.

Worth it.

Keep working.

I'm doing it and you can do it.

JUST DO IT!

A setback is a chance to be a warrior.

-ps my game was ON last night

This jacket

2010-02-10T00:33:00.001-07:00

The freaking SHAMWOW of ALL time. I have been eyeing it for around a year. I was waiting till I could fit into a medium to buy it. Made it...didn't buy it. I walked into the store 2 days ago, it's on CLEARANCE. Fifty percent off!!!!! HOLEY SHAMWOW!!! They don't have a medium. So I slip into a size small and buy it. AWWWW YEAH!

Tell me it doesn't look 'zactly like Cullen's but black instead of gray. ANOTHER WEIRD!

What do you eat when

2010-02-08T17:55:00.001-07:00

You don't want to eat yet you know you have to fuel with something or soon your body morphs into a food sucking vacuum devouring everything within arm's length?

The conundrum of my day.

Before and after

2010-02-08T15:03:00.001-07:00

AFTER

This is what my bananas tell me

2010-01-28T11:36:00.002-07:00

Ignore The Idiot Wearing The Skirt

2010-01-25T08:52:00.001-07:00

But check out the awesomeness that is a Vogue pattern! Kinda funky and artsy and fun eh?

Racquetball

2010-01-20T00:15:00.001-07:00

I won tonight 15-4 and 15-4

Doesn't matter that my opponent was 3 times my age.

YEAH SO YEAH SO!

Training for my first triathalon in June

2010-01-18T10:22:00.002-07:00

Swimming will be the worst part because I've never done distance. I found a workout I'm going to try to stick to.

Come on in!

To gauge your workout intensity, let's use five zones described by your perceived exertion during the workout and your breathing rate:

* Zone 1 — Gentle, rhythmic breathing, pace is easy and relaxed.
* Zone 2 — Breathing rate increases slightly above Zone 1 and is slightly deeper. A conversation held after one of your intervals is still comfortable.
* Zone 3 — Breathing rate is faster and it is more difficult to hold a conversation at the end of each swim interval.
* Zone 4 — You are breathing harder, holding a fast pace.
* Zone 5 — Heavy, labored breathing.

For this plan, you will be using the first three training zones. As you gain more fitness, you can increase the intensity of you workouts. Make all warm-up and cool-down segments Zone 1 intensity.
Weeks 1 Through 4

For workouts 1 through 8, make the odd-numbered workouts Zone 1 intensity and the even-numbered workouts Zone 1 to 2 intensity.

Week 1 - Workouts 1 and 2: This plan assumes you can swim down and back (50 yards or meters) in a standard pool. Although "yards" is used in each description, yards and meters are interchangeable. The first workout is simply swimming 10 x 50 yards, resting about 20 seconds between each 50. If you do not use a specific warm-up or cool-down, make the first and last couple of 50s very easy.

Week 2 - Workouts 3 and 4: Swim 12 x 50 yards; take 20 seconds of rest between each 50 yards.

Week 3 - Workout 5 and 6: Swim 14 x 50 yards; take 15 seconds of rest between each 50 yards.

Week 4 - Workout 7: Swim 5 x 100 yards; take 20 seconds of rest between each 100 yards.

Week 4 - Workout 8: Swim 500 yards straight through at a steady pace.
Weeks 4 Through 8

For workouts 9 through 16, make the odd-numbered workouts Zone 1 to 2 intensity and the even-numbered workouts Zone 1 to 3 intensity. The goal is not to maximize the highest intensity possible, rather include some intensity as you feel up to it.

Week 5 - Workout 9: Swim 16 x 50 yards; take 15 seconds of rest between each 50 yards.

Week 5 - Workout 10: Swim 6-8 x 100 yards; take 20 seconds of rest between each 100 yards.

Week 6 - Workout 11: Swim 18 x 50 yards; take 15 seconds of rest between each 50 yards.

Week 6 - Workout 12: Swim 6-8 x 100 yards, take 20 seconds of rest between each 100 yards.

Week 7 - Workout 13: Swim 10 x 50 yards; take 15 seconds of rest between each 50 yards. Take 2 minutes of recovery, then swim 10 x 50 yards, taking 15 seconds of rest between each 50 yards.

Week 7 - Workout 14: Swim 5 x 200 yards; take 20 to 30 seconds of rest between each 200 yards.

Week 8 - Workout 15: Swim 6-8 x 100 yards; take 20 seconds of rest between each 100 yards.

Week 8 - Workout 16: Swim 1,000 yards straight through at a steady pace.

For workouts 17 through 24, make the odd-numbered workouts Zone 1 to 3 intensity and the even-numbered workouts Zone 1 to 2 intensity. For the longer swims, try to swim them at a negative-split effort. This means that if someone were to time you, the clock would reveal that you swam the second half of each long swim faster than you swam the first half.

Week 9 - Workout 17: Swim 3 x (6-8 x 50 yards, take 15 seconds of rest between each 50 yards.) Take 1 minute of bonus recovery between each set of 6 to 8.

Week 9 - Workout 18: Swim 4 x 300 yards; take 20 to 30 seconds of rest between each 300 yards. Or, swim 1,200 yards at a steady pace.

Week 10 - Workout 19: Swim 3 x (6-8 x 50 yards, take 15 seconds of rest between each 50 yards.) Take 1 minute of bonus recovery between each set of 6 to 8.

Week 10 - Workout 20: Swim 3 x 400 yards; take 20 to 30 seconds of rest between each 400 yards. Or, swim 1,200 yards at a steady pace.

Week 11 - Workout 21: Swim 6-8 x 100 yards; take 30 seconds of rest between each 100 yards.

Week 11 - Workout 22: Swim 3 x 500 yards; take 20 to 30 seconds of rest between each 500 yards. Or, swim 1,500 yards at a steady pace.

Week 12 - Workout 23: Swim 6-8 x 100 yards; take 30 seconds of rest between each 100 yards.

Week 12 - Workout 24: Swim 1,500 yards at a steady pace.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.

I think I'm going to try CrossFit

2010-01-11T20:54:00.002-07:00

Looks like Boot Camp style training, which I really enjoyed with Cristy.

Reed says to me as we're eating Tortilla De Godzilla tonight

"Mom, why do you have those brains poking out of your neck?"

HahAHahAhAHa!!!!

"Means Mommy's getting skinnier"

"Yeah cuz when you were fat you didn't have those"

I ADORE him!!!

168...oops I mean 167

2009-12-19T23:24:00.002-07:00

Lowest weight in 6 years. Hip Hip HOorAy! for no more hips =0)

BOISE RunWalk - Running Walking Events

2009-12-18T08:20:00.001-07:00

BOISE RunWalk - Running Walking Events

Come One Come ALL! Summer that means you

2009-12-18T08:05:00.000-07:00

Speed Tri Cascade Race 1 | Cascade, Idaho 83611 | Saturday, June 19, 2010 @ 3:00 PM
Speed Tri Cascade Race 1 | Cascade, Idaho 83611 | Saturday, June 19, 2010 @ 3:00 PM

Eclipse Movie Countdown Official Teaser Poster

2009-12-09T09:07:00.001-07:00

4 Pull Ups and a 45 minute run later...

2009-12-09T08:31:00.002-07:00

I've been doing some strength training and really been striving to do more pull ups cuz that makes ya look cool.

I knocked out FOUR big ones!!!! The first one, no problem. Second one less than the difficulty 1/2 a pull up used to be. Third one I had to kick at the end.

Took a break. I can do four I said. Really struggled but I made it. I was so excited!!!

Then I got on the treadmill and ran my guts out for 45 minutes. Great workout day. Next week, I'm doing 5 pullups!! Stay tuned....

BTW~not pregnant. Still......ugh....

LOVE IT!!!!!

2009-11-16T00:27:00.002-07:00

I need to find a stylist who can help get me the Keira Kneightley look.

AWW YEAH!!

When I look like this

2009-11-04T10:26:00.002-07:00

Then I'm fully prepared to answer the question of "you're not going to lose any more weight are you?" without a hint of sarcasm.

Bella's Lullaby- Cherished Moments- Jon Schmidt

2009-11-04T09:29:00.001-07:00

Getting a little preoccupied with the whole vampire thing.

Countdown to November 20=
15 DAYS!!

Day 30

2009-11-03T08:19:00.000-07:00

And still no sign. I'm taking another pregnancy test Friday. Sunday it was negative but nothing happening so......

I thoroughly enjoy this site!

2009-10-23T21:14:00.001-06:00

http://www.goworkoutmom.com/grocery-shopping-tips-for-a-healthy-lifestyle/

The Countdown

2009-10-22T11:39:00.001-06:00

t-minus 10 days until test day.

Fingers crossed

What a great day to be a Mom

2009-10-19T22:43:00.002-06:00

Boys went to chop wood with Dad.

House to myself.

Cleaned. Did dishes. Laundry. Walked the dog. Had Visiting Teachers come.

It was a great day to be a Mom.

I could barely smile after my personal session with Cristy today

2009-10-15T13:08:00.001-06:00

Dang it!

2009-10-06T14:59:00.003-06:00

The meds the doc wants me to take to get pregnant will be $350 after insurance.

So no go this cycle.

Maybe next month when we can plan for the extra dough.

I told Ned wouldn't it be ironic if we got pregnant NATURALLY this month. That would rock!

Might as well try eh?

Another disease I dodged with surgery

2009-10-02T11:08:00.002-06:00

Researchers at the International Conference on Alzheimer’s Disease held in Vienna predicted that by 2040 one third of the 81 million expected cases of AD will directly result from obesity and the diabetes it spawns.

from Refuse to Regain

So what can we do to protect ourselves from Alzheimer’s Disease? We can eat small amounts of high quality foods. We can make sure that these foods are quite low in starches and sugars. We can exercise. Sound familiar? It should, because the same prescription could be given to prevent and defeat diabetes, high cholesterol, heart disease, stroke, obesity, high blood pressure, premature aging, increased cancer risk and most of man’s other modern diseases

Boot Camp with Code Red

2009-09-22T20:06:00.003-06:00

I took a workout class this morning.

Cristi "Code Red" Nickel kicked my a**! She's a professional boxer and we did a seriously intense interval train at 8:30am this morning.

I want her as my personal trainer!!!!

If she was kicking my a** every morning, I would be HAWT!!!!

Doing another round tomorrow morning. Come join us...

At the doc

2009-09-15T14:05:00.002-06:00

Put me on birth control...odd since we are TRYING to get prego. It's to allow the cyst that shouldn't be there at this time in my cycle to get out before stimulating the ovaries.

Next month, a dose of Clomid to stimulate ovaries to make sure I ovulate. Even though the plumbing seems to be working, may still not be ovulating.

A few too many nabothian cysts (A nabothian cyst (or nabothian follicle)[1] is a mucus-filled cyst on the surface of the cervix. They are most often caused when stratified squamous epithelium of the ectocervix (toward the vagina) grows over the simple columnar epithelium of the endocervix (toward the uterus). This tissue growth can block the cervical crypts (subdermal pockets usually 2-10 mm in diameter), trapping cervical mucus inside the crypts. The transformation of tissue types is called metaplasia.) which may be blocking sperm from getting to it's destination.

Going to try Clomid for 3 months to see if just inducing ovulation will get the job done.

After that, Doc said we may have to AI to get the spermies up there.

So the earliest we could be "babying" is August 2010. Pregnant through the summer? Bummer but it works I guess.

So I get one more month of hard workouts to drops a few more pounds. Then I have this odd feeling the doc is gunna say "ease up chica"

I figured it out yesterday

2009-09-12T22:09:00.001-06:00

I really do love to run!

I love being out of breath.

Sweat gushing everywhere.

Legs like jello.

Pushing a little bit farther.

Arms on fire.

Weird...

Last chance

2009-09-10T16:36:00.001-06:00

This was our last chance to get prego au naturale. Bad news showed up today so lucky we already had an appointment with doc for Monday. Boo for PMS!

Nazi Break

2009-09-09T09:53:00.002-06:00

I'm taking it easy for a week or so because Monday I head to the fertility specialist to try and get a bun in the oven.

I'm not stressing about my body right now just making good choices and enjoying it for a while.

I'm taking walks everyday and planning to run today.

Wish us luck!!

I guess it's possible

2009-08-24T23:47:00.000-06:00

6.5 miles in 45 minutes.

BOOM SHAKA LAKA!

No that does not mean I am running without my iPod stuck to my head anymore.

Seriously

2009-08-23T22:40:00.001-06:00

how do i run with no iPod?!?

Thanks Hunny

2009-08-19T10:00:00.001-06:00

Ned FORCED me to lift yesterday. I whined. I begged. I dragged my feet.

I'M SO HAPPY I DID IT!!!!

What to post?

2009-08-17T13:02:00.006-06:00

7 Ways to Beat the Boredom Blues

Posted using ShareThis

Not much to say these days worth reading. Had my first post Table Rock Hike workout. A speedy little walk since my prepatellar bursitis was threatening to act up again.

I'm planning to run today.

Frustrated with the lack of pregnancy. Have an appointment scheduled for September with the reproductive specialist but I think I'll postpone it so I don't have to fork over any money before we move in October.

Having a rough time emotionally and spiritually. Feeling in a funky depression. Probably has to do with my lack of exercise lately and not getting a "fix" of endorphins daily.

Still alive, not excited, pretty unmotivated and unfulfilled but life goes on RIGHT?!?

Seriously, 27 days ago I tracked what I've been eating? No wonder I'm cheating. I did make it to the 160's but I'm not there anymore. Back on the wagon GIRL... I WILL fit into the size 10 juniors I bought.

I'm going to hate myself in the morning

2009-07-28T21:50:00.003-06:00

I accidentally worked out for 2 1/2 hours today.

I ran to the club (4.8 miles in 53 minutes) Lots of hill climbing. That's gunna leave a mark!

Haven't had a good lifting day in quite some time so I had my workout all scheduled out. Did two set of abdominals (raised knee ins, figure 8 crunches which I think I did wrong, Side Jackknifes, Swiss Ball pull ins and swiss ball supermans) and two sets of my interval training (step squat w/knee lift, 30 pushups, leg press, bent over row, military press, toe raises, upright row, triceps kickback, wall squat for 90 seconds, bicep curl, leg curl)

All my active Postures and my yoga stretching. I'm thinking of taking the Yoga class Monday but I gas a LOT and that worries me. Cuz I'm SERIOUSLY STINKY!! What's up with that?

And I threw my man Will in just for a little sunshine in your day!

Raindrops on roses and whiskers on kittens...

2009-07-27T23:36:00.002-06:00

These are a few of my favorite things:

driving in the rain
mowing the lawn
running fast
puppies
my boys singing and laughing and being best friends
my hubby wearing cologne
ROAD TRIP!
feeling the spirit
LDS YW Girls Camp
Alone time
competition
heavy blankets and cool air on my face
laughing so hard I cry
a clean house
inside jokes
thick toilet paper
the smell of good food
HOT showers
txting =D
the relief of "being done" with anything

Stolen from my cousin's blog. So cute!

True Suckage

2009-07-27T08:20:00.000-06:00

Running the morning after my "day off" (no holds barred on Sundays and certainly no workouts) is the worst experience ever.

No air.

Give me strength.

I can't go any farther.

GEEZ LOUEEEEZZZZZEEEEE! Please end the misery.

I hate Mondays.

New moon sneak peek 1 original

2009-07-24T21:51:00.001-06:00

um yeah I'm there man!

Running on the beat

2009-07-20T21:47:00.004-06:00

I'm slightly OCD.

OK, WAY OCD.

I want to run on the beat of whatever tune I'm groovin to on the iPod.

Tonight, just started running because it was time but I wanted to finish the good song. I was NOT running on the beat which was a little nerve racking. But I kept running. NOT on the beat.

I felt I ran faster.

I went the whole 2.5 miles NOT on the beat.

Before I thought I'd run with the beat so I didn't slow to a turtles pace. And it just "felt" better in my little OCD head.

Sprinted in the last 3/10th of the mile. How far is that in human distance? It hurt.

But I think I'm going to buck the tide and run again next time to whatever song I feel like listening to. Not just the ones that have 152 to 169 beats per minute.

Not that I used a metronome and spent hours upon hours counting the beats to songs I liked to make sure I was running fast enough.

NAH I wouldn't do that.

Yep, I did.

A regular blender beats the magic bullet

2009-07-19T10:34:00.002-06:00

I've been using a neat little contraption for about a year to make smoothies.

Jessica got me a Magic Bullet many many years ago. I've never had another blender so I thought it was pretty great. It was DEFINITELY portable.

Last week I broke the motor (Ned kept warning me I was putting to much STUFF in it. He was right. Score one for Ned but he's got a lot of catching up to do before he beats my score)

Cruising through Fred Meyer and found blenders. After about 45 minutes of tough debate (at 10:00pm at night to boot) and much pondering we bought a blender.

I haven't had such good smoothies EVER in my life.

Sorry Magic Bullet. You just can't compare to a real blender for smoothies.

I have a username for facebook

2009-07-06T09:42:00.001-06:00

Could anything be more exciting?

Who cares about a username?

Don't see the sense in it

But mine is nead.nichole

For all my fans

There you go

If ya can't run with the big dogs, stay on the porch

2009-06-22T22:52:00.001-06:00

I'm going to pick the brains of the University of Idaho Athlete trainers.

What do you do with an athlete who have recurrent prepatellar bursitis? They can't NOT play. NOT playing is NOT an option. So I know I'm going to hurt, how to I treat it after I run? Ice? Drugs? Shots? I'll do WHATEVER IT TAKES because...

Can't stop the running.

I'll turn into a bitter ugly hag if I don't keep running

So...

even if I have to "shoot shark piss up my nose and sit in traction for a week" to quote the eloquent DB Sweeney in "The Cutting Edge" which is the best ice skating movie of all time. Is there actually any OTHER skating movies? I don't believe so. Hence, it's the uncontested best.

Dontcha hate it when...

2009-06-17T21:50:00.003-06:00

I hate it when I run for an hour trying to figure out why my iPod is playing so quiet and why the buds are hurting my ears and when I get home and take them out I realize they've been upside down and in the wrong ears the whole time.

Yep

I'm an idiot

Here's yer sign

Twitter

2009-06-16T09:12:00.000-06:00

Will I ever get back to tracking what I eat on Twitter? Yes today!

Good 30 minute jog

2009-06-12T11:30:00.001-06:00

With no side effects! I'm almost back in the game baby!

Yesterday was the first workout post prepatellar bursitis episode

2009-06-09T14:22:00.003-06:00

I did a VERY light cardio workout at The Club Monday.

Three minute slow walk warm up. Ten minute easy jog. Two minute cool down walk

The knee didn't give me any fits. Did a good hard lifting workout but going easy on the legs.

All is well.

Today, Tuesday feeling good and needing an endorphine fix so I promise myself and the universe that I'll take it easy.

Throw on my new running skirt (I scammed off the clearance rack for 15 bux) hoping that it's not going to be too short. Yep still QUITE insecure about showing skin. It's nice and sunny so on goes the tanning oil because we all know the only reason to jog outside is to get a tan. Hence the lack of clothing you see on runners. Yep, now you know.

I couldn't stand walking so I kicked it up a notch and all is STILL well. Until I kick it up another notch. Weird tingly sensations in my right knee area slowed me down and I spent the rest of the workout planning my speech to the sports medicine doc about why I needed to learn how to inject cortisone shots into my own knee.

'Cuz there ain't no way I can go the rest of my life without running my guts out. JUST AIN'T HAPPENING!

Anybody know a good "under the radar" s.m. doc that'll hook me up?

I'll post something

2009-05-25T21:02:00.002-06:00

Race was good. Coulda been better. It was freakin hot.

Limped into the finish line

Survived an old lady ass kickin (if you don't know why I typed that, watch my big fat greek wedding TODAY!!!)

Still hurting from my knee, going to the doc tomorrow (see I'm not a faker just 'cuz that 90 year old lady kicked my trash and passed me doesn't mean i suck)

Ran last Monday (2 days post race)

Have not run since

Hoping to be ready for the half marathon in July so the old lady and the cheerleader don't kick my trash again

I am like a giant PANZY!!!

Holy CRAP! Quite possibly the suckiest run EVER!!!

2009-05-14T18:25:00.006-06:00

I'm all spiffed up ready to run in the cold rainy hailing weather that we love about McCall

Snap in the iPod (found out the earphone fit and stay much better when inserted intercanal upside down...who knew)

Start the warm walk down the driveway jammin' to my warm up tunes.

Kinda a too slow song for my mood so I push the side button on my handy dandy iPod enable Timex Ironman Watch ... color...pink. Yes that was a shameless plug

The stupid song doesn't change.

No problem, I've accidently left Precious Purple Gem (iPod's newly coined name) locked. Snap! Unlocked.

Press the next button on my watch. NADA! SUCK!

Ok I'll just change to my running playlist and Precious Purple Gem will get me through this.

COUNTRY SONG AFTER COUNTRY SONG AFTER COUNTRY SONG! SON OF UH!!!!!

I also had to make a potty break mid way then Precious Purple Gem (henceforth known as PPG) got tangled at the attachment point of my liederhosen. After disentangling PPG I start to run again to yet ANOTHER FREAKIN' COUNTRY SONG and I hit the wall. After 1 mile I'm hittin' the wall?!? WHAT THE...?!?

Not happy after my run. I'm going over to my fourteen year old friend's house to get her help with the freaking PPG

Have a nice day =D

I found a very well written and interesting place to visit

2009-05-14T15:11:00.002-06:00

Refuse to regain. This is the place I strive to get to every day.

Some days I really have to examine my actions and make sure they stay right in line with what I want to enjoy (body wise). Because I know I will not regain!
Click here to go to the blog

ps...i got the best compliment to date yesterday. a woman whom i didn't know from eve told me "...and you are so trim..." coming from a thin stranger, talking to a formerly fat person who has almost finished the fat to fit race, that was AWESOME! i was pretty much on cloud nine =D =D =D =D =D

the reason that her comment was the best ever was because she wasn't saying "you look so good now! that you aren't fat anymore" she just said "you look so good"

i know people are not intentionally insulting me when they tell me i look great and WOW "i didn't even recognize you" because i know they are truly being sincere. but in the back of a formerly fat person's mind all you can think is "yep i really did look horrible and i really was fat" a big slap of reality all the time is pretty tough to get over. but i'm getting closer daily.

The first time I feel good

2009-05-11T21:26:00.001-06:00

Usually post workout, if it was a good one, I'm totally drained.

Today after my 6.5 mile run I felt energized and good.

It only took me 10 months to get into shape I guess.

Check out that latest on the ticker

2009-05-09T15:02:00.001-06:00

That BMI is looking better

yeller

2009-05-09T00:38:00.001-06:00

All I know is...

my new sox are fast!

	M	Tu	W	Th	F	Sa	Su
Week 1	Off	3	XC	3	4	XC	6
Week 2	Off	4	XC	4	4	XC	7
Week 3	Off	4	XC	5	4	XC	8
Week 4	Off	4	XC	5	4	XC	9
Week 5	Off	4	XC	6	4	XC	8
Week 6	Off	4	XC	6	4	XC	12
Week 7	Off	4	XC	7	4	XC	12
Week 8	Off	4	XC	7	4	XC	14
Week 9	Off	4	XC	8	4	XC	15
Week 10	Off	4	XC	8	4	XC	16
Week 11	Off	4	XC	6	4	XC	17
Week 12	Off	4	XC	8	4	XC	18
Week 13	Off	4	XC	5	4	XC	20
Week 14	Off	4	XC	8	4	XC	14
Week 15	Off	4	XC	6	4	XC	10
Week 16	Off	4	XC	5	3	XC	26.2!