4.21.2017

Keeping your Home Gym Clean {and your home smelling fresh}

As my home gym grows and my home workouts get more intense, keeping my gym clean, and the house smelling fresh, is becoming more and more important.

No one wants to walk into a home that smells like a gym and if you don't like walking into a home that looks like a gym, sorry dearie, I have no other choice. Homes are small in Hawai'i so our main living space is my gym, darling daughter's craft area, the TV zone, and to be honest, dinner table/homework table/bible reading zone. Open concept rocks!

But just because my home looks a wee bit chaotic and jam-packed with enriching gear, including a treadmill, dumbbells, a yoga mat, foam roller, medicine ball, running shoes, and more -- this doesn't mean I want my home to smell like a gym and to be totally honest, I can be kinda germaphobic at times.

In a perfect world I would say I wipe down my equipment every day but y'all, that isn't happening but I do engage in a thorough cleaning once or twice a week. I wanted to share my routine with you and welcome any tips you may have.

I wipe down my treadmill and the walls and furniture around it with a disinfectant wipe (not the metal parts on the treadmill though). My home is arranged so plush, soft stuff is not in close proximity to my treadmill. I also wipe down the standing fan in this zone. Metal parts are wiped down with a washcloth but no more added wetness as they are fighting rust issues as it is and there are very few metal zones on my treadmill.

In my cross training zone, there is a faux leather ottoman and lounger than may get splashed with sweat as I kick and punch myself strong. These get wiped down with a disinfectant wipe or a damp towel with a lavender cleaner I love.

Dumbbells can also be wiped down with a damp, soapy cloth or with a disinfectant wipe. Your choice but if yours are foamy in areas, harsher cleaners can break down the foam so mats, etc I go with gentle cleaners like the lavender one I mentioned previously.

My workout area on the floor is carpeted. If I owned this place I would switch to a hard floor for better cleaning options but for now, I give it a good spray with Lysol but not too much as I have a guinea pig and bird nearby and frankly, we don't want them, or the family, inhaling too much fumes. I have an area rug that I roll up for my workouts so after spraying, and after workouts, I keep it rolled up a bit to let things air dry. I also strongly suggest carpet cleaning on a regular basis and more often than you may have done pre-home gym days. Renting the cleaners is amazing and go ahead and do the whole home. :)

For my weighted hand gloves, I give them a spray with Lysol maybe once or twice a month and make sure they are placed so they can air dry and not stacked on top of one another.

Right now, I do not use my resistance bands much but do to what they are made from, those will be cleaned with a cloth and soapy water.

By taking care of your gear not only will your home smell fresher, your gear will last longer and that matters too....don't you think?

Daily Gratitude: I am thankful for my growing home gym and variety of home workouts.

Daily Bible Verse: Wash yourselves; make yourselves clean; remove the evil of your deeds from before my eyes; cease to do evil. ~ Isaiah 1:16

4.18.2017

52 New Workouts Check-in

Aloha Y'all!

We are cruising through April at rocket speed and I thought today was a GREAT day to check in on one of my resolutions - to try 52 new workouts in 2017. Do you believe we are 15 weeks into the year? In some ways it feels like more time has passed than that but maybe it is because I have done....wait for it....24 new workouts so far!!!!

To be honest, I was a bit worried I was behind on this goal and am ecstatic that I am ahead of the ball. Thank goodness because I am behind the ball on my virtual run from Lands End to John O'Groats. Yes, I am running virtually from England to Scotland and I love this mission just as much as I love being able to do so many new and challenging workouts.

Y'all, one key to my workout success is that I have hundreds, I mean hundreds!, available at my fingertips for one annual fee that in all reality can be less than a gym memberships when you add in sign up fees, monthly fees, etc. Way back when in the days I signed up for a gym membership my sign up fee was waived (courtesy of where I worked at the time and a great company perk) but I was still paying $30 a month for the gym. This amounts to $360 a year to go to the gym.

For awhile it was worth the investment but then I got a treadmill at home which has paid itself off in terms of gym membership fees saved PLUS when I was at the gym no group classes were offered. They started later in the day when I was working AND on weekends I paid additional fees for childcare but only had an hour to get my workout done due to time restrictions. My annual fee I reported above did not include the $5 childcare fees that were almost weekly but for those financial masters....that is an additional $260 a year so for the sake of argument....let's say I just did that every other week....I was paying $490 a year for the gym. YIKES!!!!

Now imagine paying $99.95 a year for access to hundreds of workout programs that range from beginner to advanced, yoga to cardio to strength, dance and beyond. It is possible! But what's better is that for a limited time you can get this PLUS the shake I love for only $160. And did you know, the vegan shakes now come in vanilla and cafe latte in addition to chocolate and strawberry!

Coming May this pack will return to it's normal price of $199, which is still remarkable when you take into account the gym costs I reported above.

Why am I telling you this? Because it has made a remarkable difference in my life and I find doing new workouts on a regular basis doesn't just keep working out fun and refreshing but it is better for your body as you are not adapting to one workout and plateauing on results. Switching things up is good for your muscles and your brain!

So far the new workouts I have done have been from yoga classes, boot camp training, dance, additional programs to the basic 21 Day Fix program, and Core de Force (my latest love and core blasting fave!). For my new workout tally I am counting new routines NOT new programs.

To get the most of my workouts I have also purchased some additional gear --- weighted gloves for $19.95 and an agility ladder, also $19.95. As you can see, I am still saving lots of money by doing my workouts at home. If you add in the gear I purchased to my $99.95 annual fee, I am paying $139.85 a year, which means I am saving just over $350 a year.


So if you are trying to workout on a budget this may be the perfect fit for you and to be honest, I didn't realize just how much I was saving until I sat down and wrote this post. And to be completely transparent, this post contains affiliate links so I would be honored and blessed if you used them or shared them with someone who would love some of these programs and products. Mahalo for your support. 

Daily Gratitude: I am beyond thankful to have so many amazing and challenging workouts to do at home.

Daily Bible Verse: Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified. ~ 1 Corinthians 9:24-27

4.10.2017

Busy Mom Marathon Training Program

Hey y'all!

Guess what?! I am in marathon training mode again and I am super excited about the new training plan I have set up for myself. For those who don't know, I am a certified RRCA Running Coach and a Beachbody Coach. With that said, if anything strikes a cord with you in this post, please consider supporting me through following the affiliate links in this post.

No two people are the same in their needs and I hate to tell you, your own needs will change over time so what you did the past may not work as well in the future. You gotta shake it up, baby!

And I am shaking it up crazy style because I have a couple of things front and center in my needs for training right now in my life --- it has to be doable, effective, stress-free, and fun to take root and blossom as I am coming up of a depression funk (thank you God!) related to PTSD. That is another story. The second element, it has to be flexible as my life can change drastically in the blink of an eye when I say "YES" to helping someone or "YES" to an extra ride or activity for darling daughter. My training is important and so is she.

But before I tell you WHAT I am doing, I am going to share with you part of the process. When I develop a plan for myself or someone else, I always love to look at historical data on what has been happening. Here is a look of my running miles over the past year.


I think you can clearly see my drop off in running motivation but also that my March Madness challenge helped me get back into the swing of things (along with other elements). My goal in March was to run 25-30 miles per week and coming from waaaay less than that in February, I did a great job getting to 25.1 miles per week. Now, this is super low in comparison to my past running but right now we need to focus on the now, not the then, and celebrate the now.

What you don't see in this graph is the cross training I do almost daily. I do take down time between programs at times and the programs I do range from 21-30 days....sometimes more. There is a 60-day program I adore! If you want to learn more about those, please email me and we can chat! Or drop me a comment below.

I have also been eating according to plan at least 80% of the time and perhaps closer to 90% and that matters. I am making sure I am getting enough protein and not overdoing the carbs like I am notorious for. Carbs can be good in moderation though and I am not a carb-free gal. In fact, I have noticed on some days if I inadvertently haven't had any at all I can feel it and I do eat some again, according to plan. I love my portion control containers to help me with that!

Now on to the good stuff ---> my training plan!

First, for marathons the long run matters and in the past I have struggled to get these in mainly because of something coming up on the day I was supposed to do it and/or forcing me to try to run them on the treadmill, which is really hard by the way on some days. So for the sake of ensuring I nail those long runs and eliminate run day stress, I have established month goals for my long runs versus scheduling them on x-days. My marathon is in October so I have LOTS of time to get me where I want to be. Since I have that much time, here is my plan:

  • April: 10 miles (I already have two 10+ mile days in!)
  • May: 13 miles
  • June: 16 miles
  • July: 18 miles
  • August: 20 miles
  • September: 20-22 miles
  • October: Race Month with the race on the 15th

On this plan I am playing on my strengths and my tendency to try to get things done earlier rather than later. I knew my goal was to nail a 10 mile run this month and I already have two days in. I know my goal is to nail 13 miles in May, that I would like to do that run earlier rather than later, so I am working on building up to it throughout the rest of the month.

Second, marathon training is more than the long run and other running days matter but again, I am not going super detailed with a day-by-day plan of x-miles. My March Madness worked well for me so I am staying with that strategy. I had an overriding goal and knew if I fell short one week, I would work to bring it back up to my goal. This gives me the flexibility I need right now and prevents me from "getting down" on myself and that is counterproductive to training. Here are my mileage goals:

  • April: 30 miles/week
  • May: 35 miles/week
  • June: 40 miles/week
  • July: 40-45 miles/week
  • August: 40-45 miles/week
  • September: 40-45 miles/week
  • October: Have fun month! No goals beyond run the race!!!

In April and May, I am focused more on building up my base and setting a strong foundation so I am not focused too much on speed, etc. Just running and having fun! In June, I will start incorporating speed work in my running and may add pace goals to my training plan.

Third, cross train. This is where I will take full advantage of having hundreds of programs at my fingertips that I can stream easily at home or on the go (great for summer travels!). And I would be totally awful and an uncool friend if I didn't tell you that for this month, you can get the All Access Pass to these programs AND the shake for only $160 (normal retail for this is $197 and way back when, I paid $140 for ONE program on DVD and my shake...just saying).

The programs I like have daily workouts that last typically 30 minutes but can range from 21 minutes to 47 minutes and some days I do more than one. On days I do three darling daughter shakes her head and tells me I am CRAZY but she also wrote me a beautiful note the other day saying what she loved about me and guess what? Me doing Beachbody was one of them! The others, I buy her food, take her to riding lessons, and craft with her. But I digress....

My cross training is a mix of cardio, strength, agility, and flexibility. By golly! That pretty much covers everything! And I know it will make a HUGE difference because when I was in my running slump, I still cross trained. It was fun. And when I bit the bullet and started increasing my mileage, my body is completely accepting increases that go beyond the suggested.

I am super excited to start this journey and to share it with you and once again, if you want any help, or have any questions, I am here for you and FYI, I offer online coaching for running too!

Daily Gratitude: I am thankful for getting my running mojo back.

Daily Bible Verse: But the one who endures to the end will be saved. ~ Matthew 24:13

4.03.2017

Saint of the Month: Saint Dymphna

I am falling more and more in love with the saints and as darling daughter embarks on her two-year confirmation journey, she has been researching saints to pick her patron saint. With that on my mind I reflected on who my patron saint would be.

Yes, I was confirmed many years ago when I was in high school but I do not remember going on the same journey as my daughter is. She is picking a saint, needs to write a report on why she picked that saint, and needs to write a letter to the pastor of our parish all in preparation. Oh how I wish I did that! I know if we did, I would remember the process as it is extensive and I do remember my high school years. Elementary....not so much. High school...yes!

With my current struggles with depression and PTSD my thoughts went to...is there a saint I can pray to, a saint whose life I can reflect on, a saint to have on my side praying for me and with me to my Lord Jesus Christ?

And guess what? There is!

Saint Dymphna (dimf-na).

Saint Dymphna is also referred to as the "Lily of Eire" due to her spotless virtue and her feast day is May 15. Her attributes are a crown, sword, lily, and lamp and she is the patron saint of those with mental disorders, neurological disorders, runaways, victims of incest, and depression. But who was she?

Saint Dymphna was born in Ireland in the 7th century and was the daughter of a devout Christian mother and a pagan father who also happened to be an Irish King. When her mother died he wanted to remarry but only wanted someone as beautiful as his past wife and his eyes turned to Dymphna. When she heard of his intent she ran away.

She consecrated her life to Christ at the tender age of 14 and in the time she fled from her father, she helped build hospices in Geel for the poor and sick. However, her father did find her and murdered her when she was approximately 15 years old.

Miracles were reported as soon as her tomb was discovered from those with epilepsy and other forms of mental illness who visited her tomb. They were instantly healed!

The U.S. National Shrine of Saint Dymphna is in Massillon, Ohio at St. Mary's Catholic Church.

If you want to pray to Saint Dymphna, which I often do now spontaneously form my heart, you can follow this prayer:

Good Saint Dymphna, great wonder-worker in every affliction of mind and body, I humbly implore your powerful intercession with Jesus through Mary, the Health of the Sick, in my present need. (Mention it.) Saint Dymphna, martyr of purity, patroness of those who suffer with nervous and mental afflictions, beloved child of Jesus and Mary, pray to Them for me and obtain my request.

(Pray one Our Father, one Hail Mary and one Glory Be.)

Saint Dymphna, Virgin and Martyr, pray for us. 


Daily Gratitude: I am thankful for the communion of saints.

Daily Bible Verse: And when he had taken the scroll, the four living creatures and the twenty-four elders fell down before the Lamb, each holding a harp, and golden bowls full of incense, which are the prayers of the saints. ~ Revelation 5:8