Saturday, June 13, 2009

Flat Iron Hike

For enrichment part of my calling is to set up fitness activities. This month we decided to do a more difficult hike trying to get a few more active sisters out and involved. Well it didn't really work. So Betsy and I headed up the mountain by ourselves. We both kind of have the same philosophy...not that I think it is good to always have...but when we have a goal we want to go hard and get it done. So next activity I am going to change my thinking a bit and perhaps have my MOM lead us up to weavers needle so my calling can actually have a purpose.

So we headed out to the Superstitions about 4:45am after Betsy had to come wake me up because my alarm didn't go off (I know it was set right too!)This is the beautiful sunrise!

For you survivor fans I wanted to pull a COACH and get in with the Earth at the top. Oh and we did it on empty stomachs and no water. It was the REAL experience!! That is a joke for you non survivor fans.

Just a view from the top of the world...or Apache Junction.

The Flat Iron. You can go all the way to the peak but we just looked over the edge and cruized around the top.

Looking down on the hike. It does no justice. For those of you who have done Camelback it is like camleback x3. You just keep climbing for about 2 hours. It was tough but of course rewarding on the way down.

It took us about 2 hours to get to the top. We did end up off trail a few times and do some bush wacking. But it is a tough hike but mostly mental. Go get it done!

Monday, May 11, 2009

5K Successes!!!

TeriDel, Marianne, Rebecca, and Sis Hall ready to get in on the action. Sis Hall was sweet enough to help out at the stop light for safety. As well as Sis Durham worked our water station down at the half way point! Thank you two sisters. Chase F also helped with timing and crowd control while Cami W held down the registering and recording. Special thanks to my husband who took control of setting up and taking down the water station so us sisters couldn't make it back to the finish line! We couldn't of had a successful race without you guys! Thank you!

The Weldons, the Tellers, the Williams, Gilberts, Ashley, and Kristin are a few who came out to join the fun also!

We had 28 mother's and daughter's participate in the 3.1 mile run/walk! It was a great turnout. I was very pleased!

RESULTS - Last names are withheld to protect the innocent.

Bib# Name Time
1 Cassy W 36:22
2 Sarah W 36:16
3 Stacey W 36:37
4 Kristin B 37:44
5 Ashley S 29:20
6 Amy G 56:40
7 Ceriah G 56:40
8 TeriDel D 40:18
9 Jeni A 1:01:55
10 Alyssa A 1:01:44
11 Tara F 28:11
12 Barb A 1:06:44
13 Brianna S 1:01:55
14 Sherry T 1:07:03
15 Tashina T 1:07:05
16 Katy T 1:07:05
17 Marianne W 37:31
18 Rebecca S 1:07:10
19 Cindy W 1:07:10
20 Melanie W 28:13
21 Leanne F 28:15
22 Randi F 1:17:55
23 Olivia F 1:17:55
24 Tabitha H
25 Deborah H
26 Sammy H
27 Jerusha H
28 Diana H

Sunday, April 26, 2009


Mother Daughter 5K (3.1Mile)

WHO: All mothers & daughters!!!!

WHAT: 5K Run/Walk Strollers welcome!
Individual participation or as a relay team of 3
each run/walking 1.03 miles.
(Official race numbers will be provided with watermelon
and orange slices for after the event!)

WHEN: May 9th 6:30 AM Registration
7AM Start

WHERE: Sienna Estates Community Park-
Between Main & Broadway
on 96th St. We will start at the park
run or walk down 96th St to Southern Ave
and back to the park. (3.1miles)

WHY: Physical Fitness is one of the 5 areas of self
reliance. So join us for this fun event while
becoming more physically self reliant!

▪ One water station will be provided at the ½ way turn
▪ Relay team exchanges will be marked.
▪ I will need about 6 volunteers who would like to be
involved but unable to participate. Please contact me!

If you know you can commit to the event and can register early or would like to volunteer you can email me at or leave a comment on my blog at until the night before the event!!! ☺☺☺

Sunday, April 12, 2009

10 Healthy Snacks

Serving healthy snacks to children is important to providing good nutrition, supporting lifelong healthy eating habits, and helping to prevent costly and potentially-disabling diseases, such as heart disease, cancer, diabetes, high blood pressure, and obesity. Snacks play a major and growing role in children's diets.

1. Fruit- Have kids help cut it up into a fruit salad. Light syrup fruit cups are quick.

2. Veggies- Serve with peanut butter, hummus, or low fat dips.

3. Nuts- Walnuts are nutritional with omega 3 fatty acids which helps with brain development.

4. Smoothies- Use low fat yogurt or milk, mix with favorite fruit, protein powder, and/or flax.

5. Whole grain crackers- Triscuits come in several different flavors.

6. Whole wheat English muffins- Serve with honey, peanut butter, or jelly.

7. Rice cakes- Look for ones made from brown whole grain rice. Serve with favorite topping.

8. Popcorn- Low fat popcorn or pop your own and season it with olive oil and light salt.

9. Granola/Cereal Bars- Look for whole grain, low in fat and sugar.

10. Yogurt- Look for low fat and low in sugar.

Friday, March 13, 2009

Omega 3 Fatty Acids

Hi guys I have been hearing a lot about Omega 3 fatty acids and think that you should learn more also. I have included an AWESOME article giving more information and reasons to eat up your omega 3's. It is actually scarry to read it and think that you may not be getting them. An easy way to incorporate more Omega 3's into your diet is to eat tuna, salmon, and walnuts through out your week. I bought a bag of walnuts from Costco and keep them in my fridge for snacking. I give them to Dan in his lunch and to Reece as a snack during the day. I have also starting buying the fresh salmon at Fresh & Easy and we have it once a week. If you wait until the day before it expires (maybe day of) you can get it for half off and freeze it. It is so easy to cook. Wrap it in two layers of foil, add some dillweed if you'd like, some lemon juice, and grill it on high for 13 minutes. Serve it with brown rice or a baked potato and a salad and it is a great low fat, super nutritious meal. Reece even loves it...she thinks it is chicken.

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. It is advised that pregnant women and mothers, nursing mothers, young children, and women who might become pregnant not eat several types of fish, including swordfish, shark, and king mackerel. These individuals should also limit consumption of other fish, including albacore tuna, salmon, and herring.

To read more about Omega Fatty Acids follow this link to the rest of the article from University of Maryland Medical Center. Sorry you are going to have to copy and paste I can not get the link to post. Still need to figure that out.

Tuesday, March 3, 2009

Ragnar Relay!


RUN, RUN, & RUN...




And you will have the time of your life! This last weekend was our Ragnar Relay Del Sol from Prescott to Mesa. The Ragnar Relay's are a running race with 11 teammates. Each person runs 3 legs unless you run the ULTRA way with only 6 people on a team and each does 6 legs. Well we did it with 12 people. It was a 202.1 mile run. My sister Cari got us into this 2 years ago for the first Del Sol race and there were 75teams. This year, only 2 years later, there were 220 teams.

Each team has 2 vans of 6. While one van is running the other van is waiting, eating, and trying to sleep. Then when it is your vans time to run you are following each runner, giving them drink breaks, & cheering them on. It took us 33 hours of all day and all night running. A slap bracelet is the baton that is passed on to each runner at the exchange zones. Runner 1 also runs leg 13 & 25...and so on for all 12 runners. Each leg varied from 2.7 miles to 8.8 miles. So each person runs 3 different legs totally 13 miles - 22 miles depending on easy or difficult legs. Not to say anyone thought their legs were easy.

Sunday, February 22, 2009

Time for a change of routine!

This week has been a challenge. I am doing a run next weekend and have been training for it for several months now. This week I am feeling burned out and ready to move on to a different workout routine. I have also been doing the same weight training program for 7 weeks now and I am noticing I need a change there also. I notice this because I am not feeling the same burning sensation after the workouts and mentally I am not feeling challenged as much. I am still working really hard and increasing my weights but my body is very comfortable with the lifts I have been doing. This is totally normal. It is important to listen to your body and to keep changing workouts to keep your muscles guessing. So after this weekend I will evaluate my workouts and change them up. Dan and I are signing up for a triathlon in Rocky Point mid April if anyone is interested in joining us. Setting a goal...paying for an event...and working towards it is a great way to get motivated. I am really excited to start swimming and biking instead of just running all the time. Seriously if you want to start endurance events and have a cheap fun vacation come join us with the Las Palomas Triathlon.

Saturday, February 21, 2009


*Increases metabolic rate
*Increases growth hormone secretion
*Reduces stress levels
*Increases blood flow to the brain increasing alertness
*Improve cholesterol levels
*Improves digestion
*Boosts immune-system function

I do this workout at least 2 times a week right now. It is fast and it comes from the Body For Life. I love It has everything I need right now. This is a 20 minute workout that will increase metabolism therefore you will burn fat quicker. I do it on a treadmill but it can be done running on the street, swimming, biking, hiking, pretty much any kind of cardio activity can be applied with these intensities. You will need a second hand watch or stop watch. Each minute you will be changing your intensity level. You are your own judge. A 5 is a comfortable warm up. Then you pick it up each minute until you reach a 9. A 9 is a pretty high level of intensity. Then you drop back down to a 6 level and do it over 3 more times. The last time through the series, your 19th minute is a 10 intensity level. Your goal for the 10 should be to reach the level where you can't do a second longer when you reach the end of that minute. Then you recover with a 5 intensity level for 1 minute and you are done. This should leave you fully spent in only 20 minutes. This will increase your metabolism so for the rest of the day you will be burning more fat.

Minute-Intensity Level
1 -5
2 -5
3 -6
4 -7
5 -8
6 -9
7 -6
8 -7
9 -8
10 -9
11 -6
12 -7
13 -8
14 -9
15 -6
16 -7
17 -8
18 -9
19 -10
20 -5

Ridding the post baby pooch!

Everyone wants to know the secret remedy for getting rid of the never wanted baby pooch. I wish I knew one...wait I is called liposuction! As far as I know that is the only easy way...but if you are like most of the women in this world that is not an option. The reality about it is the fat you have on your body and/or belly before a baby is going to be loose and stretch after having a baby. That is the way Heavenly Father made us women. So first off we need to recognize that and if we want to have children then we need to accept the challenge. Every part of our bodies will get bigger when caring a baby. I once had a very ignorant trainer tell me that luckily when your pregnant only your belly gets bigger. Needless to say he hasn't known many pregnant women. So here it is...when you are pregnant you do not necessarily gain more FAT...unless you gain too much weight. The normal/healthy range for most pregnancies is 25-35lbs. Some women will have a special case. So if we stay in this range we shouldn't be gaining too much more FAT if any at all. For the most part our body is just getting stretched out, saggy, and out of shape. By out of shape I mean loose; loosing the muscle tone we had to keep our self in buns, legs, bellies especially. (Same thing happens as we get older. The muscle tone can't expect to stay the way it was at 18 if we don't ever do anything to keep it that way.) Our muscles in our tummies...the abdominal and obliques (sides of tummy) are sagging out. So the layers of fat on top of the muscle are sagging out even more. The way to take care of this is simple on paper....but takes lot of work everyday. We have to tone up our abdominal muscle and obliques. That will flatten our stomach and then we need to burn the fat on top of the muscle. Doing crunches will not burn fat on your abs but it will tone up (flatten) the muscle under the fat. Cardio and eating good is the only way to burn fat...biking, running, hiking, swimming, eliminating white flour, bad carbs, junk etc. And keep doing those crunches, leg raises. I am trying to figure out how to add a link to some good work outs but you can google abdominal workouts and there are millions. I was raised in an athletic family. My mom bribed my from age 6 to motivate me to be good. So I have a lot of muscle tone from years of working out and playing sports. Keep it up and keep me posted!!

Wednesday, February 4, 2009

No Excuse Work Out

No Excuse Workout: Using Already in the Home Equipment & Just Your Body Weight

When to use it: Having no access to equipment shouldn't prevent you from getting into shape. A body-weight-only program does have a few drawbacks--mainly, it's hard to manipulate your intensity by increasing the weight load on the muscles. But this program can be perfect for you if you're a beginner trying to break into the habit of training before getting some equipment or a gym membership.

25 Minute Workout – Beat your kids out of bed by 25 minutes and you can get a good resistance work out in.

Perform as a circuit doing each exercise one time and then a second time. If you have time to do a third time then take it away.

Exercise/ Reps
1. Body Weight Squat / 20
2. Forward Lunge / 15
3. Step Up / 15
4. Inverted Push up / 10
5. Push Up / 10
6. Close Grip Push Up / 5
7. Lying Torso Raise / 15
8. Crunch / 25

1. BODY-WEIGHT SQUAT (legs) Put your hands on your hips or hold them straight out in front of you. From a standing position, feet about shoulder-width apart, squat down until both knees reach 90 degrees. As you lower yourself, keep your lower back slightly arched, head up, and stick your glutes (buns) out as if you were going to sit in a chair. Weight should be on your hills. Be sure that your knees aren't out past your toes as you descend--if they are, you're not moving your glutes back far enough (weight is not on your heals) on the descent. Once you reach the bottom position, flex through your quads (front of the leg), hamstrings (back of the leg) and glutes to power yourself back up to a standing position and repeat. (To make this easier do this exercise into a chair and as soon as you touch the seat ascend back up keeping balance -- not resting in the chair.) Continue until you have completed 20 squats.

2. FORWARD LUNGE (legs) With your hands on your hips, assume a comfortable stance, feet shoulder-width apart, head up and torso erect. From there, step with your right leg straight forward, as deep as you can go without moving your left foot. Plant your right foot and bend your right knee to 90 degrees. Then, flexing the muscles of your thigh, push yourself back up to a standing position and repeat the movement with your left leg. Alternate right & left leg in this fashion until you've completed 15 reps per leg.

3. STEP UP (legs) Start with your right leg, step up onto a chair and back off, rotate and step up with your left leg onto the chair and back off. To avoid injury, make sure as you are stepping up the majority of your foot is landing on the chair not just your toe. Continue alternating legs until you have completed 15 reps per leg.

4. INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight--you should resemble an inverted V-- then slowly lower your head toward the floor until your arms are almost bent 90 degrees. Walk your hands back out and repeat. Complete 10 reps.

5. PUSH-UP (chest) Place your hands a little wider than your shoulders, put your toes on the floor (or knees on the floor for beginners), feet and legs together, hips in line with your back and raise up into an arms-extended position. Slowly lower yourself until your chest just touches the floor, return to the starting position and repeat. As you lower yourself, concentrate on feeling the stretch in your chest, and flex on the way up rather than using a quick piston action to finish your set. Continue for 10 repetitions.

6. CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest (or as close as you can get them to perform exercise). As you descend, your elbows will point outward; once your chest comes in light contact with your hands, slowly return to the starting position and repeat. Continue for 5 repetitions.

7. LYING TORSO RAISE (lower back) Lie facedown on the floor and place your hands loosely behind your neck. Slowly raise your upper body until your chest is a few inches off the floor. You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat. Continue for 15 repetitions.

8. CRUNCH (abs) Lie face up, your knees bent and feet on the floor. Keep your hands behind your head -- avoid the temptation to pull on your head as you tire. Curl your torso as you bring your shoulder blades up a few inches, squeeze your abs, and then slowly return to the starting position. To keep the pressure on, don't spend more than a second in the "down" position; the longer your shoulder blades are off the floor, the more work your abs must do. Continue slowly for 25 repetitions.

“Men's Fitness, Jan, 2003 by Michael Berg / Tara’s few changes and additions.”

If you have any questions please comment and I will answer them!

Tuesday, February 3, 2009

Being fit is a lot more than just physical looks...

Even though that is great motivation to get started. The one thing I have noticed is that when I have an exercise program I am following I am a lot happier. Sometimes it is working towards a running event or other goal. When I have a goal each day or week that I am trying to accomplish the other things in life fall into place. The structure I am forced to have blesses my families life also. The first thing I do in the morning, after saying my prayers, making my bed, getting breakfast, and sometimes Reece off to school, is head to the gym. I am blessed to have a gym membership especially one with a day care. But I gotta be out of the gym early because I hate feeling like I wasted my morning working out. It has to be early as possible and a workout to the point. My workout has to be planned out before entering the gym or it tends to be unefficient. And as moms efficiency is key. We gotta be home to clean, do laundry, etc. etc.

Monday, February 2, 2009

Christ's Character

Our Relief Society lesson yesterday was incredible. I don't remember the title or where it was given but it was by Eldar Bednar. I can't even find it on I admit I left feeling quite aweful about myself trying to justify how I am Christ like and how I show charity to others. But when it comes down to it I just need to do a better job.

I gain so much mental strength from challenging myself physically. My grandpa posted the following poem that I have taped to my mirror. It defines so many emotional areas of life that I would love to have complete control of daily. They truly define the character of Christ.

The Criteria of Emotional Maturity

The ability to deal constructively with reality.
The capacity to adapt to change.
A relative freedom from symptoms that are produced by tensions and anxieties.
The capacity to find more satisfaction in giving than receiving.
The capacity to relate to other people in a consistent manner with mutual satisfaction and helpfulness.
The capacity to sublimate, to direct one's instinctive hostile energy into creative and constructive outlets.
The capacity to love.

William C. Menninger, M.D. 1899-1966