Category Archives: Treadmill Workouts

Thursday Butt Bustin’ Time!

Good morning y’all!!  We are set to have another great day here in ND…No, I’m not being sarcastic..yet (it may snow next week).  But, for now, we are still loving our warm temps and clear blue skies.


I had some free time this morning, so I thought I would share a treadmill workout I put together for a friend.  AKA, I’m totally avoiding folding two loads of laundry, and giving Hank and Tilly a bath.  These are not my favorite chores to do, so I’m stalling.  Just like any full grown woman would do.  Tilly heard me say the “bath” word and went into hiding under my desk.  Therefore, I decided to take my cue from her, sit down with her at my desk, and type up a post.

This totally butt bustin’ 30 minute walking workout takes you on quite a few hills.  And, boy will these hills make your butt feel awesome!  The best part is how this workout will fly by.  You will be so busy changing your hills, that you won’t feel like you have been on the dreadmill…I mean treadmill for forever.

Happy Butt Bustin’!!

30 min Butt Bustin Hills

Yes!!! It Is FRIDAY!!!

It is here!!!  FRIDAY!!!  I honestly never thought this day would get here this week!!  I’ve been looking forward to it since Monday, and I think everyone I know has felt this week dragging on too.  Of course, I now have a snow storm that might prevent our girl’s night out from happening tonight.  I’m going to hope for the best, but there is a butt load of snow coming down and more on the way.  However, I’m still on my high from my run yesterday, so the snow isn’t dragging me down.

Virtual Bacon 5K

Yesterday was an amazing running day for me!!  I haven’t had a great run in ages, and yesterday’s run is one for the books, especially since I did it on a treadmill.

I finally had some time between my spinning classes I taught to go upstairs and get on a treadmill.  I had my 5K Bacon Challenge to run and my running coach, Jen, wanted me to get in 3 miles, so I hopped on a treadmill after my first Spinning class, cranked up my Ipod (first song “Barefoot Blue Jean Night” by Jake Owen…my new fav), and started running.  For once, I had zero distractions at the gym yesterday, and I was able to relax and go into my own little world.  I started thinking about a bunch of different things, and by the time I looked down at the reading on the treadmill I had gone 4.76 miles!!!  I almost fell off the treadmill when I saw this.  I felt like I had barely worked at all, and I was holding a 10:40 pace!!  I kept going, but had to stop at 5 miles to go teach my next Spinning class, and I was really upset that I had to stop running (lately I jump off the treadmill and run as fast as I can from it).

I don’t know where this amazing run came from, but I’m so glad I had it.  As of late, I’ve been thinking about postponing my half marathon until I can really get into it.  After yesterday, I think I’m going to stick with running, and try to keep it positive.

Today I’m teaching 2 Spinning classes and working out upper body with Rita.  I haven’t been able to workout with Rita for a few weeks, so I know I’m going to get my butt handed to me today, and I’m beyond excited to get said butt kicked!

I’ve had several requests at the gym for another walking treadmill workout, so here ya go!!  Remember to stretch when you are done.
30 MInute Walking Treadmill Workout

Back in North Dakota

Well folks, I’m back in freezing cold North Dakota.  I got home at 2 am on Monday morning.  A blizzard in Minnesota delayed my flights, but thankfully, I didn’t have any cancelations to deal with.

Florida 2011 044

Leaving Florida and coming back to North Dakota is always hard for me.  Every time I say good-bye to my friends and drive off to the airport I always start tearing up.  All those times I’m always thinking that I just cannot handle going back to North Dakota and my life there.  This time things were different.

As I was pulling away from my friend Kim’s house I didn’t break down in tears like I usually do (honestly happens every time).  Instead, I started thinking about my friends and coworkers at the gym.  I was actually looking forward to going back to North Dakota to see them and get back to teaching Spinning.  Plus I wanted to share what I learned about aerial yoga with them.

When I got up Tuesday morning I was so excited to go to work and see everyone, and sure enough they were all there welcoming me back with smiles and questions about my trip.  I cannot thank everyone I work with enough.  I think Rita said it the best when I was talking to her about this while working out…”We are all here for each other and we are each other’s support system.”


So a special thank you to Andrea, Rita, Margel, Sandy, Alina, Joyce, my wonderful students, so many others that I work with at the Y, and even Leo (I know the man will smile one of these days).  You have made North Dakota…dare I say it…start feeling like a home to me.  Y’all have given me more than I can every give you in return.

Workout Wednesday 2

Alright, enough of me being sentimental and time for Workout Wednesday.  Today I have the treadmill workout I did on Tuesday.  I was pretty tired from all of my traveling yesterday and I didn’t want to run or jog before teaching my cycling class.  Instead, I walked on the treadmill with some fun hills thrown it to burn some fat off of my bootie.  I hope you have as much fun on these hills as I did.
30 Minute Treadmill Butt Buster

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

Tips for Eating Clean and Healthy


Yesterday I wrote about what clean eating is.  Today I wanted to share with you my tips for making clean eating easier in your own house.

First off, since there is no definite definition of “clean eating” you need to figure out how you define “clean eating.”  I define it as taking anything processed, enriched, full of chemicals, or refined out of your diet.  Basically, I avoid feeding my family anything that is not natural (i.e. it must come from nature or animal).  I would also like to point out that I’m not a dietitian…Just a mom trying to keep her family healty.

Tip #1: Read the Ingredients

Avoid packaged foods containing ingredients you would not normally keep in your pantry.  Avoid any food that has high fructose corn syrup in the ingredients list and the word hydrogenated.  Those two ingredients are beyond bad.  As for all those other crazy ingredients dipotassium, ethoxylated diglycerides, Ammonium sulfate, etc.…Don’t know what these ingredients are? Neither do I. That’s why I don’t eat them! Heck, I cannot even pronounce them!

Tip #2:  Eat healthy fruits, veggies, lean meats, and seafood.

I don’t think I need to list all of these for you.  They all go great when put together in a meal, so have a great time cooking and eating them.

Tip #3:  Take your time to sit down and plan your menu and grocery shopping list for the week. 


This meal plan came from The Nourishing Home. Check out her site for meal plans by clicking on the meal plan above!

I know you are busy and it takes time to figure out what you will feed yourself and your family for the week. Sometimes you just swing by the store on the way home and grab something frozen to heat up. Please stop doing this. The ingredients in those frozen meals are slowly killing you.  By planning out your meals and snacks you will get a chance to look over the ingredients in your recipes and decide if they are “clean” or just processed/chemicalized junk.

Tip #4: Nothing White

When it comes to food, white is synonymous with refined, processed, enriched, etc. That means all those good nutrients have been wiped out of your food item so that it looks pleasing to the eye. Again, read those ingredient lists.  You want flours and items made with flours to say unenriched or 100% whole wheat flour.  If it says enriched put it back.

Tip #5: No Alcohol (so some say)

This one is a bit different depending on what “clean eating authority” you subscribe to. Some say that some wines, hard liquors, and beers that are not chemicalized and don’t have sugars added to them are okay. Others say no alcohol at all. The jury is still out on this one, so all I can say is this…Alcohol is just empty calories, so drink wisely and with moderation. And yes, I still have a drink here and there.

Tip #6:  Your Clean Eating Budget

Somewhere along the lines produce was the cheapest thing to buy in the grocery store.  Sadly this is no longer the case.  Like you, I freak out when I see that a small pack of blueberries costs $5.97!  So, what to do…First, focus on eating produce that is “in season.” That is where your cheapest items will be.  Second, if available, shop at farmers markets.  There you will find fresh produce that costs so much less than the grocery store.  Third, buy in bulk if you can, because it is cheaper.  Then make large meals for the freezer.  Fourth, bake your own bread.  You will save a butt load of money by doing this.  I know you are rolling your eyes at me, and saying, “When do I have time for that!?!”.  There is time, and I know you will find it.  The cost of 100% whole wheat bread in stores is ridiculous!  I make our own for about $0.32 a loaf!  My bread maker paid for itself in less than 6 months.  Finally, as I said earlier, make your meals from scratch and plan them out for the week.

Tip #7: Take your time and be patient.

Take your time to adjust to this new style of eating.  It is about taking baby steps to begin with.  Start off by trying to branch out once or twice a week with a new recipe that uses whole foods to create a “clean” or healthy meal.  This way you don’t feel so much pressure to begin with.

Now, I know what it is like to pace the house at night wanting something sweet or salty that is totally bad for you.  Instead, when you feel like splurging look at your recipes or find some on Pinterest.  Most recipes can be converted into “clean eating” recipes.  That means you get to keep those special treats in your lives!  No one has taken my chocolate cake from me!  Instead, I make a “clean” version that tastes great and fills my sweet tooth (remember to eat in moderation).  I’ve also made clean baked doughnuts too! I’m still working on a “clean” watermelon martini recipe Winking smile

Tip #8:  Clean Eating = Nutrient Dense Foods

Your favorite grocery store is packed with all sorts of junk foods – some more obvious than others. Know that most often the simpler the list of ingredients, the better the food.  Make sure the simple foods you choose are also nutritious.  Remember, choose simple nutrient-rich, unprocessed ingredients.

There are a ton of great books, magazines, cook books, blogs, etc. all dedicated to clean eating. Please check them out and do your own research too. After all, it is your life and you are in control of it! Here are some of my favorite blogs on clean eating:

Workout Wednesday

It is still Wednesday, and that means Workout Wednesday!  Today’s workout is a 30 Minute Treadmill Interval I did last week.  I hope you enjoy it as much as I did.  I was sweating with this one in no time!  Remember to stretch afterwards!

30 Mintue Treadmill Interval

A Big Day

Today is such a big day, and I have several things to tell you about!!

First…the winner of the The Women’s Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU and Jillian Michaels Ripped in 30 Days DVD is…..drum roll…Amanda Tipton!!!  Congrats Amanda!!  You will love the book and DVD.  They are among my favorites!  Also, look for an email from me this afternoon!


Second, Jill Conyers will be guest hosting on Monday.  Jill will be answering the questions about how to strength train and avoid injury for runners.  Then, Jill has had also Graciously (note the capital “G”) offered to guest host again to answer the rest of the amazing questions everyone had.  I loved all the questions everyone had, and so did Jill, so she is kindly hanging around to post again.  I honestly cannot thank her enough for helping us beginning and experienced runners.  I’m throwing myself in the beginner category, and everyone asked questions that I also had!


Third…It is a birthday day in our house!!!  Little Tilly is turning 1 year old today!!!  Tilly is our sweetheart that we fostered with RAGOM, and then we ended up adopting her.  I would like to make a quick plea for other dogs out there in need of a home…If you are ever looking to get a dog, please check out your local shelter, or go online and look up “dog rescue groups”.  RAGOM is a rescue group that I volunteer with, and they, like other similar groups, place dogs in “foster homes” until they find their “forever home” and are adopted.  Our lab, Lady, is also a rescue dog from Florida, and she is amazing.  So, instead of going to a pet store (which gets its puppies from horrible puppy mills) look into saving a wonderful puppy or dog at your local shelter or from your local rescue group.


Back to the birthday girl…My goal was to make frosty paws and dog treats on Wednesday and have a write up for you with the recipes, but since we didn’t have any water, and I had to spend my day melting snow for water, I didn’t get a chance to make her birthday treats.  So, we are doing the doggie birthday baking on Saturday.  Tilly is still getting more stuffed toys to destroy, and all 3 dogs are getting Kongs filled with peanut butter and carrots!  Happy Birthday Tilly!!!

And speaking of water….We now have running water.  Never in my life did I think I would be so happy to flush a toilet regularly!  No more melting snow on the stove for me!!!  Well, at least not until this happens again.

It is workout time!  Here is the treadmill workout I did the other day at the gym.  Time flew by with this workout since I was so busy keeping and eye on my time and changing speeds.  I didn’t add an incline for this workout, but feel free to add a hill or two in there for yours!  Hope you enjoy it, and remember to stretch!
30 Min Treadmill no incline

Post Christmas Workout Wednesday

Happy Day After Christmas!!!  I hope everyone had a wonderful Christmas!


Our Christmas Eve was pretty tame.  I spent the day cleaning out and organizing our laundry room, and then baking coffee cakes for all the neighbors to have on Christmas morning.  I have to say the laundry room looks pretty amazing!  Just check out the before and after pictures.

laundry roomlaundry room after

I do have an interesting short story from Christmas Eve night…While I was baking, I was singing along to the Rolling Stones’ song You Can’t Always Get What You Want, and my son says, “I haven’t heard this Christmas song before.” I reply, “It isn’t a Christmas song. What makes you think it is?” Web then says, “It is about how you shouldn’t want something and accepting what you are given and need,” Makes sense to me. Guess we have a new Christmas song to add to the playlist!

We also had a great fireworks display put on by our neighbors on Christmas Eve.  We had a ball watching the show, and I could almost pretend that it was warm outside just like on the 4th of July.


Christmas morning we were greeted by Hank and Tilly breaking into the doggie gifts early!  In our house our son never has gotten up early for Christmas. It is always the dogs waking him up, and this morning they were dragging him out of bed.

All 3 of them dug right in to the toys and stuffed shin bones.  They each got a mammoth stuffed toy to de-stuff, and they had them all de-stuffed before night fall.


Santa and the grandparents stocked our son up with Legos.


Santa also brought Bill and I the TRX suspension trainer!  Bill already has done a workout with the system, and he is raving about what a great core workout he got.  My goal is to get a TRX workout in on Friday, so I’ll let ya know how it goes.  I also got some pretty awesome gift cards to Starbucks and Barnes and Noble too!!

My friend Caroline brought over an amazing gift bag full of goodies from Alaska.  One of the goodies was Blueberry Hot Cocoa.  I’ve never heard of blueberry hot cocoa, and I’m dying to try it!  Check out the all natural almond and cashew butter too!


Oh, and of course we had our chocolate croissants for breakfast.  Flakey, buttery, chocolaty, goodness…and I enjoyed every bite!


What did Santa bring you? Did you get any cool workout gear?

It is still Workout Wednesday, so I guess I should be getting to the workout part of this post.  I know I’m in a bit of a post holiday stupor (I just want to lay on the couch and read or watch movies).  However, I know I will be happier after a workout, so it is time for me to get my butt in gear.

Since I’m going to be running quite a bit of races in 2013, and I’m getting my upper body built up for aerial silks in February, I figured I would combine the the two into a workout today.  Today’s workout involves a treadmill and weights (have the weights you will need set next to your treadmill).  You will run or do sprints on the treadmill in between working your upper body out with weights.  This is a great workout to do if you are pressed for time.  Do 1-3 rounds of this circuit style workout (Today my goal is to do 3 rounds).  I’ll follow up this workout with my Get Those Abs workout and some yoga.  Remember to stretch after you are done!  What is your post Christmas workout?
Its About Time For Upper Body