Monthly Archives: January 2013

The GoFit Gals

I reciently got the chance to interview the GoFit Gals, and ask them about their new health and fitness program they have started.  I love their slogan “Eat Clean and Train Dirty,” and  I so need a t-shirt with that saying on it too!!

Both PJ and Risse were beyond sweet and helpful for this interview, and I know they are the same way with all of their clients.  Check these ladies out and all that they have to offer you!

1. Who is your nutrition and workout program geared towards? Those wanting to lose weight, those who are looking to maintain their weight and become stronger, or both? What can those who are looking to maintain and get stronger expect?

Our online fitness & nutrition program is geared towards anyone who is wanting to get healthy. Whether you have weight to lose, habits to change or are looking for some new clean recipes & workout ideas – this program is built for anyone! From our program you can expect short workouts, but they aren’t sissy. They’re meant to burn the most amount of calories in the least amount of time. You can also expect tasty recipes that are easy to make and will leave you full and wanting more!

2. What kind of workouts do you put together? Are they workouts you can do at home, the gym, or both?

We create a variety of workouts from strength, to HIIT and everything in between. The workouts are designed so you can do them at home (or the gym) and very little equipment is needed.

3. How much cardio and strength training do you have your program members doing each week?

We have you being active 5-6 days a week for 30-45 minutes.

4 What kind of nutrition do you focus on for your eating plans? Are there plans for vegetarians or vegans?

Our nutrition is based on food-combining, timing of day and keeping you full. It is “clean-eating” with easy to create recipes. Currently we have our regular nutrition plan but will be releasing a gluten-free, vegetarian and vegan option as well.


5. What do you want people to take away from your program?

We want them to learn that they can change their bodies and their habits. We set our programs up so anyone can be successful, you just have to give it a go and we’re here to cheer you on the whole way!

6. Right now you have your Skinny Jeans Challenge. Do you have any other free challenges planned for this year?

Yes! We run free challenges several times a year with great prizes from amazing sponsors. We do this to help keep you motivated! Our next challenge will be announced soon, so keep your eyes peeled!

7. What kind of support can those looking to sign up from your program expect?

You get full support! Consider us your personal trainer, nutritionist, and cheerleaders! We are completely accessible through all our social media accounts and e-mails because we want each one of you to succeed!

8. What are your favorite kinds of workouts?

We are both busy so we love workouts that are short but will get the job done right. We are no joke and take your health seriously.

9. What motivated you to start Go Fit Gals?

We started Go Fit Gals because of a hole in the market. We saw people trying programs but none offered a great mix of workouts and nutrition that was scientifically based, easy to follow and provides all the tools to set you up for success.

 10. Who inspires you?

We are inspired by people who try their hardest and give it all they’ve got. We’re inspired by our community as they set out to take care of their bodies and change their unhealthy habits into healthy ones.

Please feel free to contact and check out the GoFit Gals at any of these locations:

Workout Wednesday

Wanna run a 5K and have a great time with the girls?  You do!  Then, I have got the race for you!  Check out the Pretty Muddy 5K.  It is a fun filled, obstacle (optional) course filled run, with NO MEN allowed!

There are so many awesome obstacles on this course.  They are completely optional…the muddy ones are optional too, but with an obstacle called “Better Than a Dirty Martini” (see above video) why wouldn’t you want to do it!?!  I know I will be, and I would love for you to join me in this totally fun 5K.

Here are the Pretty Muddy dates and locations so far, and they are still adding on more locations!

June 1 – Dallas, TX
June 29 – Sacramento, CA
September 7 – Chicago, IL
September 14 – Columbus, OH
September 28 – Richmond, VA
October 12 – Atlanta, GA
November 30 – Tampa, FL
December 7 – Miami, FL

Here is a great discount code for a one time $20 discount coupon code GIRLTIME that expires on January 31st, so sign up now for a race near you! Here is a step-by-step guide for using your discount code:

First click on the event you want to register for using the links. You should see this:


Click on the pink link that says “Enter promotional code” – It brings up a box you can type in.


Type GIRLTIME and hit apply.  Then, enter the quantity and hit register.

Workout Wednesday 2

It is Workout Wednesday, so it is time to get our workout on!  This is based off of an old CrossFit workout of the day that I have done in the past.  Well, the running part is.  The original workout was to run for 1/2 mile, 75 sit-ups, 50 kettlebells, and 50 squats.  I’ve added a link to an example of the lunges with shoulder press.  Remember to stretch when you are done!

Just a Little Crossfit

A Beach Ab Workout for Florida

I am only 8 days away from my trip to Florida!!!  Eight glorious days away from sunshine, warm weather, friends, food, family, and fun!!  Did I mention the warm weather?  I’m staring –18 degrees for a high in the face tomorrow.  If I didn’t have a trip already planned for Florida, I would start walking there if I had to at this point.

Aerial silks collage

My main reason for going to Florida is to train in aerial silks and aerial/hammock yoga.  I’m beyond pumped and ready to finally start working on these two skills.  My main goal is to have aerial yoga classes here in North Dakota before the year is out.  I’ve been working my core and upper body muscles like none other since December, in hopes of having the strength to work for multiple hours in these silks for three days straight, and I’m really starting to see my bicep and tricep muscles pop again!!  I’m beyond excited to work with my trainer, Allison, again.  She really is phenomenal, and if I have enough time, I might just jump on a pole and do a pole fitness workout with her too!

Getting muscles

With just a few days left I’m still working my abs, and here is the workout I came up with for today after teaching my Spinning class! I thought we could all get beach body ready together, even though I won’t have time to go to the beach while I’m in Florida. If you do not have a BOSU just do the exercise on the floor without it.  You will still get a great workout out of it!  I’ve also included links to new exercise moves.  Remember to stretch when you are done!Sun

Beach Abs Pyramid

A Smoothie and a Giveaway!


Well, it is Monday.  Where in the world does the weekend go?  I hope everyone out there had a great weekend.  I was able to go outside for a run on Saturday and do one of my 13 in 2013 races.  We had quite the heat wave that day and got up to 27 degrees!  Did you run a race over the weekend?Picture

I also signed up for a new virtual 5K.  Fit, Fab, & Lean is hosting a virtual 5K or Half Marathon.  All the proceeds will go to the American Cancer Society.  This medal looks awesome, and it has glitter and stained glass too!

This morning I made a new smoothie.  I tried adding frozen peaches to my smoothie and it came out great!  I was a little nervous, since we were out of Greek yogurt…a staple in all my smoothies.  I’m calling it my Rainbow Smoothie, since it looked like a rainbow before I blended it up.  Isn’t it pretty?

Rainbow Protein Smoothie

Rainbow Smoothie


  • frozen blueberries
  • frozen diced strawberries
  • frozen banana slices
  • frozen diced peaches
  • protein powder
  • spinach
  • ground flax seed
  • skim milk

The Burpee Mile

Today I’m doing Tina’s Best Body Bootcamp workout.  Tina has really been giving us some amazing workouts this round, and I love it when I’m challenged!  I’m also adding some extra burpees in there for Rita’s Burpee Mile in the end of March.  Right now I can burpee my way across the length of our house.  I’m hoping to really increase my distance each day.

The Giveaway!!!

Real Women Do Burpees T-shirts

Quite a few of you commented on Rita’s Burpee Mile challenge and wished her luck.  She loved all your comments and says a big Thank You!  A lot of you also commented on the “Real Women Do Burpees” t-shirt too.  Well, guess what!?!  I’m gonna give one of those t-shirts away!  That is right, one lucky lady will win the burpee shirt!  Here is how you can win:

  1. Leave a comment below telling me what your favorite exercise move is.
  2. Like From Florida to North Dakota on Facebook
  3. Tweet about the Giveaway on Twitter.  Let me know that you tweeted in the comments section below too!  (optional)

You get a entry for each of the above that you do!  I’ll announce the winner on Friday morning’s post, February 1st, so have your entries in by 11:59 pm on Thursday, January 30th!  Good luck!

On the Menu for Next Week

I finally got a chance to sit down and come up with next weeks menu.  Here is what we will be having in our household:


Monday we’re having Chicken and Roasted Garlic Lasagna from For the Love of Cooking.  This is a recipe I have made 3 times now. We all love it too! The only change I made to the recipe was to double the amount of baby bell peppers and add more shredded chicken breast (we like our chicken!)


Tuesday:  I made a ton of Rachel Ray’s Pasta e Fagioli with Roasted Garlic and Fennel last month and froze it. I’ll be pulling some of this out for soup and sandwiches Tuesday night.

BBQ Potatoes

Thursday will be rotisserie chicken from the grocery store, with roasted root veggies and the potatoes pictured above from Kayotic Kitchen. These potatoes are baked with garlic, butter, and chicken broth. I found this recipe on Pinterest, and each week I make one new recipe from Pinterest in hopes of making everything on my recipe boards…by the time I’m 80.

Friday will be homemade calzones. I’ll get the dough recipe posted with pics for ya during next week.


For Super Bowl Sunday I’m making my Easy Crock Pot Pulled Pork, and it is a recipe that my hubby and son scarf down!

What is on your menu for this upcoming week?

Frozen Pipes

Sorry for the later post today.  I spent yesterday evening thawing out the pipes that lead to our washer.  Yup that is right!  The pipes going to our washer froze!  Aren’t I just a lucky girl?

Here is the short of it…The pipes that lead to our washer run out in our garage before snaking back into the house.  Since my hubby has been out of town, I got all the laundry caught up (fist pump for me), and then I didn’t have to do any laundry for 4 days.  During these days we have not gotten above 0 degrees.  During that time the pipes froze.  Sadly I discovered this when I desperately needed workout clothes for today to teach in.  Insert swear words here about how cold North Dakota is.  Thankfully, I was able to do a load of laundry at my friend Melissa’s…She is a life saver!

To unfreeze the pipes, I cranked up the heat in the laundry room, pulled out space heaters for in the garage by the pipes, and whipped out my handy blow dryer and got to work.  By 9:30 pm we had thawed pipes!!  I have learned my lesson…Never take a day off of doing laundry.  You never know what can happen!

On to a neat television treadmill workout I came up with at the gym yesterday…

On Thursdays I teach 2 Spinning classes with an hour and a half off between them.  During this time I try to run, jog, walk, and do core work.  Well, since the Australian Open is on right now (I’m a huge tennis fan), I just wanted to park my butt in front of the tv at the gym and watch.  Instead, I hopped on a treadmill and started walking.  I had already run 2 miles around our indoor track and didn’t want to jog anymore, but I knew I needed to.   A plan then formed in my head.  I decided to walk on a hill while Djokovic and Ferrer were playing, and then jog during the commercials.  This worked out pretty well.  And, I was able to act like the crazy fan I am and talk to the players on the tvSmile  Here is a cute printout of this treadmill workout for ya.
Television Treadmill Workout

Healthy Tuscan White Bean Soup

This soup recipe came together on accident.  I had forgotten my grocery shopping list at home and bought 2 leeks instead of 2 fennel bulbs.  Well, I had to use the leeks, so I figured I would use them in a soup.  With the soup idea in mind, I went off to scavenge in my pantry.  There I found the Cannellini beans and the recipe began forming itself in my mind.  Sadly I did not have any onions at the time (still not sure how that happened), but I did have a shallot.  From there I just threw things in the pot, waved my wooden spoon, and prayed for the best.  The first time I used 3 very large sprigs of rosemary and it overpowered the flavor of the soup.  So be warned.  This soup takes no time to put together, so it is perfect for a busy evening or afternoon.

If you would like to add some extra protein to this soup.  Chunk up and add some cooked chicken breast or shred up a cooked rotisserie chicken from your grocery store.
Healthy Tuscan White Bean Soup


  • 3 cans 19 oz. Cannellini beans
  • 1 quart Organic Chicken Broth
  • 1 cup White Wine
  • 2 Leeks thinly sliced
  • 1 Shallot minced or onion
  • 3-4 Cloves of Garlic minced or shredded
  • 2 Sprigs of Rosemary
  • 2-3 Sprigs of Thyme
  • 2 Parmesan Cheese Rinds
  • 1-2 T Extra Virgin Olive Oil
  • Salt
  • Pepper


Recipe Steps

In a large pot, add olive oil, leeks, shallot, and 1/2 tsp salt.  Sauté until the shallot and leeks are soft.  Then, add the minced garlic and sauté for another minute.  Add the wine, chicken broth, beans, rosemary, thyme, and Parmesan cheese rinds (the secret ingredient in all my soups).  Be careful with the rosemary.  If you add too much it will overpower the soup.   Bring to a boil and then reduce heat to a simmer.  Continue to simmer for 20-25 minutes.  Remove from the stove.  Take out the Parmesan rinds, rosemary and thyme sprigs and throw them away. Working in batches puree in your food processor.  If you like your soup chunkier only process half the soup in the food processor.  Add salt and pepper to taste.  I garnish my soup with shavings of Parmesan cheese.  Feel free to use some crusty bread to dunk in your soup!  Enjoy!

**Note:  If you would like a thicker/heartier soup, do the following…Peel 3-4 potatoes and dice them.  Add the diced potatoes at the same time you add the chicken broth.  Simmer until the potatoes are soft.  Then, puree batches of the soup in your food processor.

The Burpee Mile


Many of you have read about some of the workouts I do with my trainer, Rita, on Fridays.  Therefore, you know what an amazing coworker and fitness minded woman she is.  Rita is such an uplifting and motivating woman, especially when it comes to making others stronger, inspired, and more motivated.

The Burpee Mile

Rita has a big birthday coming up in the beginning of March, and she wants to, “End her year of being 50 with a bang” (those are her words).  Guess what Rita has decided to do for her big “bang”?  Give up?  She will be doing the Burpee Mile!!  Most people who are turning 51 just want cake, drinks, and a nice get together with friends.  Not Rita!  She will be ending her 50th year by doing a mile of burpees!  It gets better too!  Not only is she doing a mile of burpees, Rita is doing a mile of burpees with push-ups!  Honestly, I dream of having her endurance one day, and can only pray that my wrinkly butt can do a mile of burpees when I’m 50.

Rita will be doing her Burpee Mile at the end of February (tentative date of Feb 27th), and a group of us will be taking turns doing the Burpee Mile with her.  You have to do 8 laps around our indoor track at the Y to equal a mile, and there will be 8 of us each doing 1 lap.  A week ago when the track was empty I tried doing some burpees to see how far I could get.  I purposely waited till it was empty just in case I made a fool of myself…I have a bit of an ego.  Halfway around the track I wanted to die or barf…maybe both.  So, I have some serious training to do.  What, may you ask can I do to train for the Burpee Mile (well 1/8th of it)?  Burpees!!  And some strength training too!

Now, I’m one of those people who love to hate burpees.  I absolutely hate them while I’m doing them, but afterwards I know the payoff is well worth it.  That is why I try to do some each week, and it looks like I will be doing a lot more for awhile too!  So for now this is my moto:

Feel free to join us while training for the Burpee Mile, or just to cheer Rita on!  And, here is a burpee loaded workout for Workout Wednesday to help you and me get through that mile…well, 1/8 of it Smile . Hopefully I will be able to do more when it comes time!  If you are a beginner to working out, knock down the 1 minute increments of burpees down to 30 seconds.  Take a 30 sec – 1 min break between each set.  Remember to stretch when you are done!

Burpee Time

A Fun Workout for Everyone


Last week I was watching the Biggest Loser and Bob did the “Deck of Cards” workout with his team.  It got me to thinking about the last time I did the deck of cards workout, and I realized it had been over a year!  That means it is time for me to get out a deck of cards and get an amazing workout in!

Cards Workout

My son saw me grab the deck of cards, and he thought we were going to play a card game.  I then explained the workout to him, and he wanted to join right in.  I cut back the reps he had to do and made his exercises different from mine…after all, he is only 7.  So, we had a great workout together, and he had a ball laughing at me moaning about more burpees.  I swear my son stacked the deck against me.  He drew Aces and Kings back to back for burpees, spiders, and wall squats…I think I shed a tear at one point.

Here is how the Deck of Cards Workout goes:
Deck of Cards Workout

The great thing about this workout is that you get to choose 4 exercises, which makes it a perfect at-home workout, and a great workout for beginners (you can choose exercises based on your fitness level).  If you don’t want to use any equipment, you can choose exercises that only require you to use your own body weight, and there are quite a bit out there to choose from.  What exercises would you choose for your Deck of Cards Workout?

Here is what I chose for my exercises:

Link to example of Spider Push-Ups:  Spider Push-Ups…if you want more of a challenge try Spiders on a BOSU
Deck of Cards Workout 2

Allison Sipes Guest Post

As you all know I’m heading down to Florida in a few weeks to work on learning aerial silks.  I’m beyond excited to learn more about this form of fitness.  The woman who will be doing my training, Allison Sipes, is such an amazing instructor and athlete.  I first got to know her through her pole fitness classes, which were the most amazing fitness classes I have ever taken.  Through these classes I always saw amazing improvements and gained more strength both physically and mentally in every class.  And guess what?  Allison has so kindly agreed to do a guest post for us today!


Allison is a professionally trained dancer and was a National Junior Olympic gymnast as a child. After graduating from the University of Florida in 2005 with a BA in sociology, she discovered pole fitness in Orlando and instantly became addicted when she realized she was able to combine the strength and grace of gymnastics with the expression of dance. Her classes focus on combining dance, spins, aerial tricks and flexibility training from beginner through advanced levels. Allison also emphasizes proper technique and stretching for injury prevention.


In 2009, she founded as an outreach to those interested in learning Pole Fitness at home. Her site features lessons from beginner through advanced levels, on static and spinning pole. New lessons are added each month, along with a blog that features articles on health, nutrition, beauty and everything pole dance related.

Allison was a judge for the 2011 Polesque competition in New York, and choreographed a pole dance piece for the “Mommies Rock – A Musical Blog” that toured all over the United States. She is sponsored by XPole and Bad Kitty Apparel and is a Fitness Rep for Pole Dance International Magazine. Allison was a finalist in the 2011 and 2012 “Pro Division” US Pole Dance Federation Competition, making her one of the top Professional Pole athletes in the country.


From Allison:

I was first introduced to Xpert Pole Fitness in 2010, (I had been instructing years previous to this) and was inspired by the format and structure of the program. The methods and techniques taught in the training have taken my personal teaching experience to a whole new level of understanding. I use these techniques in my classes to help my clients to become the best pole athletes they can be. The material and information covered in the XPert training is great for anyone looking to further their knowledge and skill level for this growing sport.


I also teach aerial silks and Lyra as well as aerial yoga which involves an aerial hammock. These aerial arts compliment pole fitness in many ways, including strength conditioning, endurance and flexibility. Many of my students have experienced major transformations with themselves after taking classes including weight loss, muscle toning, overall flexibility improvement, and a huge confidence boost to top it off. Many students are happier with themselves and their progress in class and this positive change carries into their personal lives.  This allows my clients to be confident to try things they may have once thought impossible, and I like to think it’s attributed to them accomplishing things they never thought they could through fitness and dance training.

The thing I find most rewarding about pole fitness is that people are able to find a form of exercise that is fun and changes their perspective on how they view themselves and how strong and reconnected they become with themselves. For someone’s first class they can expect it to be a lot more challenging and fun than they ever thought!

Allison is an XPert Pole Fitness Master Trainer and loves teaching others the ‘art of pole.’ As the founder of the Florida Pole Fitness Championship and the Florida Pole & Aerial Arts Showcase, Allison hopes to bring awareness to the wonderful art and sport that is Pole Fitness. Allison not only brings her professional competition experience but also her classical dance expertise from her 20 years of training to create a unique teaching environment in the “art of pole.” You can view one of her videos at:


In 2012, Allison founded the Florida Pole Fitness Championship. This was the first pole competition of its kind for Florida, and featured an Amateur, Professional and Masters (aged 40 and up) division. The event sold out with over 500 people in attendance and is being held again on Sunday, March 3rd in Orlando, Florida. This year’s competition will include a Men’s Division which is open to all US residents. After the success of the FPFC, Allison was inspired to create a second event called the Florida Pole & Aerial Arts Showcase, which was held in October 2012. The Florida Pole & Aerial Arts Showcase promotes awareness for pole fitness and aerial dance as an art form and alternative fitness where performers of all backgrounds and skill levels can participate. It is an event open to the public where artists can take the stage and share their passion with friends, family and the performing arts community. The second Florida Pole & Aerial Arts Showcase will take place in the fall of 2013. For more info on these events, please visit:,