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2 Jan

It is only day two of 2014 and I am already excited about what it will bring. I know most people are excited for the fresh start, or the possibilities of what a new year will bring, and well… I guess you could say I am most people. And that isn’t a bad thing. 

It is refreshing to see so many people happy, excited, and less depressed. The new year really does bring a sense of joy to people. I am already looking forward to challenges I am setting for myself, competitions I want to participate in, and the excitement of my relationships growing stronger. 

As you read in my previous post, last year I was one of those New Years Resolution-ers… This year I am setting goals… Which, I guess, will be accomplished by some resolutions.



Res – o – lu – tion: (Noun) A firm decision to do or not to do something.



I am making the firm decision….

-to not drink alcohol for 30 days

-to add more vegetables to my diet

-to work on my muscle up progression with 9 strict pull ups and 9 strict ring dips three times per week for eight weeks

-to participate in the YLE Nutrition Challenge that starts January 18

-to participate in the 2014 CrossFit Games Open with CrossFit South Denver


In making these firm decisions, these are the goals I hope to achieve by December 31, 2014


-Get a muscle up

-Lower my body fat percentage during the YLE 90 day Nutrition Challenge

-Place higher in the 2014 Open then I did in 2013 and although it isn’t my personal goal to be someone who goes to Regionals, I really hope a team goes from CrossFit South Denver that of course includes Dan

-Be able to do a one-legged squat (Pistol) Rx

-Run a 7 minute (or faster) mile

-Have a sub 7 minute Fran

-Be in the best shape of my life




I will post a follow up after my 90 day YLE Nutrition Challenge, but as of right now here are my numbers:

Height: 65″

Weight: 127.6lbs

BMI: 21.2

Body Fat Percentage: 21.35%

Fat Mass: 27.15lbs

Fat Free Mass: 100.45lbs


The Mesothelioma Cancer Alliance Blog

4 Apr

The Mesothelioma Cancer Alliance Blog

I got an email from Melanie Bowen asking if she could have a guest post on my blog, and I could never say no to someone who reaches out to me to get more readers, so here is her story: “I recently have been researching and writing about how staying physically fit can be extremely beneficial to people going through cancer treatments. Exercise can be a conduit for healing of many different diseases (including cancer) by giving back energy levels, reducing stress, creating better blood flow, etc.” Check out her blog, and maybe it can help you out, or open you eyes to new things!!


You can either click above, or here. Either one will get you to the site:


26 Dec

Today, while I was in my lunch-time spin class I wanted to just give up, walk over to my gym bag, go shower and go home and take a nap. But something kept me fighting. Something kept me going. And what kept me going surprised me.

There is this guy I know, who I have only met maybe twice or three times at most through a family friend who will be competing in the newest season of Biggest Loser on NBC and really I know him better because of Facebook and Twitter… which really means I don’t know him at all. His name is Jeff Nichols, and he was my inspiration today at spin class and I haven’t even seen him compete on the show yet- but when I thought about him competing, and the heart and drive those contestants give, it made me keep going.

Whether it is a person, an object, a photo, or someone yelling in your ear to keep going, do just that- keep going! And keep moving. We can all do it.

Good luck Jeff!

Follow him on Twitter at


6 Jul

All you do on vacation is eat, drink, sleep, and repeat. No matter where you go there is always time to eat, drink and sleep. Of course, some beach vacations may entail more resting and relaxing, and the vacations to a busy town may be more hectic and you may walk more than you normally do. But no matter what town you are visiting, most people do not want to go work out. Vacation is a time to get away, and to do things that you normally wouldn’t do or get to do at home. I can vouch for that.

While I was in Germany for 10 days, I did go on some runs to try and stay a bit active, but nothing like I typically do at home. In 10 days at home, I typically will run or go to some sort of class 6 or 7 of the 10 days. In Germany Dan and I ran three times together and then walked for the most part. My body was like jello and it needed a jump start upon arriving in the states.

So, jump start it is. This past week I have dedicated a lot of my free time and lunch hours to working out. And my body has not felt this sore in months. Whether or not you are coming from a long vacation, or are board with your routine, take two weeks and do something different.  If you cannot stray away from your morning runs, or your afternoon walks, don’t, but shorten them and add something else. That is what I did.

At lunch, instead of running the entire time, I ran at a 6.4 on the treadmill for 15 minutes, and then did one set of 10 bicep curls, then 10 shoulder presses, and then 10 back extensions and did this three times. After I completed that I hopped back on the treadmill and sprinted 1 minute, jogged one minute at a 4 incline and did this 3 times equaling to 6 minutes. My lunch break is only an hour long and so after I was done with the treadmill I hit the mat and did some abdominal work and stretched out.

This is just an example of something you can do to challenge your body and to not get bored. I hope to always challenge myself and to always keep my body guessing. And this week, it has had to guess every day.