April workout time!

Spring is here my friends!  Well, let's hope it starts warming up soon.  Swimsuit weather or at least shorts weather is coming.  Let's be brave and fearless this summer!  Here's a month long workout plan to get your abs summer ready (without being a pain in the neck!) - - -

Print a copy to have at home!

April Workout Calendar

Dear Liam, on your 2nd birthday

Dear Liam,
Two years has gone by fast.  It seems like forever ago, but it really wasn't.  I have a hard time imagining my life before you.  Sure it had purpose, but much different.  You are such a joy in our lives.  You keep us on our toes with your random tantrums, then immediate giggles. Please don't ever stop reading books and learning about the world.  You have an exploratory nature about you.  You love seeing how toys work and cars move.  I swear you could fix things around the house better than I could.  You daily try my patience but patience produces perseverance and we'll both get there some day.

I love how big of a helper you are. You put your toys away when asked, and throw trash away you find.  Or you eat it.  You are a creature of habit....nighttime is teeth brushing, reading 3 books, prayers and kisses.  I love your "big hugs".  You love your trains, fire trucks, and police cars, although every emergency vehicle makes the same sound to you.  Your speech and language are ever expanding and we love when you say new things, sometimes daily.  I love when you scream, "Mom!" or chase after me.  We are two peas in a pod and I love our time together.  You teach me about unconditional love and how to live selflessly.

Son, on your second birthday, you are talking and moving more than last year.  It's such a fun time with you.  We continue to pray that God would teach us how to best parent you, how to love you, how to teach you about Jesus and how life with him is full.  We are trying hard and we will make mistakes, but we love God and we love you.  And we will never stop trying.  This next year, I hope we laugh more, play more, and learn more about you.  May the Lord bless you and keep you; may he make his face shine on you and be gracious onto you.  May he turn his face towards you and give you peace.  (Numbers 6)

We love you son. Happy birthday!

Love,
Mommy

Top 5 dinners at home!

I'm currently doing the Whole 30 and loving this time around!  I don't feel deprived at all and am not dreading the giving up of "my favs." Over the years, with our different sensitivities (my husband can't have much grain, corn, beans, etc), I have loved the meals we have come up with.  Here's our top 5 as a family.  Feel free to use and make!  Enjoy!

Puerto Rican Beef - from Everyday Paleo
Link to recipe

1 lb grass fed ground beef

1 bunch kale chopped

1 white onion sliced

1/2 of a green, red, and yellow bell pepper sliced

1/2 cup pimento stuffed green olives

3 tbsp olive oil

1/2 tbsp ground cumin

1 tsp ground coriander

1/2 tbsp turmeric powder

1 tbsp dried oregano

Pinch of saffron threads (optional)

Sea salt and black pepper to taste

3 sweet potatoes

1 ripe avocado

In a large skillet brown the ground beef.  Add the bell peppers, onions, and olive oil and saute until the onions and peppers are tender.  Add all of the spices and mix well.  Add the kale and green olives, continue cooking stirring often until the kale is tender (about 4-5 minutes.  Serve over mashed sweet potatoes with a side of sliced avocado.  To quickly prepare the sweet potatoes, peel and quarter the potatoes and cook in a pressure cooker for 12 -14 minutes.

Burgers and sweet potato fries - 

Cook up 1 lb of grass-fed beef and season with salt, pepper, and a little garlic powder.  Grill or cook on the stove until no longer pink.  Serve on a lettuce wrap with your favorite toppings (I love pickles, muenster cheese, and Dijon.  

Fries - Cut ends off sweet potatoes, scrub with water, chop or use a fry slicer, to cut sweet potatoes into fry-like wedges.  Toss with olive oil and season with salt, pepper, cumin, cayenne, and chili powder (you decide the amount).  Spread on a baking sheet and cook at 425 for 30-40 minutes or until crispy.  **My temp and time change everytime because I don't remember what I did.  Just go with it and check on them =)

Chicken Stir Fry

Slice 1-2lbs of chicken breast and cook in a skillet until no longer pink.

Add in veggies of your choice ( we like broccoli, carrot strings, peppers) and 2-3 eggs if you desire.  

Sprinkle on sesame seed oil or rice wine vinegar or Hoisin sauce.  Whatever you feel like creating!  Just make sure to try it as you go before you pour heavy amounts of all three on there.  If I do sesame seed oil, I top it with some seeds - great crunch!  

You could eat this over spinach (Whole 30 approved) or white/brown rice or quinoa.

Taco Salads

I stopped buying packets a while ago because of all the added ingredients like maltodextrin, etc.  

Cook 1 lb grass-fed beef with 1 onion until no longer pink.  Add in sliced green, red, yellow or orange peppers.  Add sliced tomatoes if feeling crazy adventurous!  

Taco seasoning - mix together cayenne, chili powder, garlic powder, cumin, salt, pepper, and paprika.  I usually just sprinkle, taste, sprinkle, taste.  Usually, go easy on the cayenne, but up the chili powder and salt.  Paprika has no flavor but adds that pop of color!

Eat over spinach or rice and top with an avocado, cheese, plain yogurt (sour cream replacement)

Fancy Grilled Cheese - lunch Recipe - here's one to make on a cold, lazy Saturday

Butter 2 slices of Ezekiel bread, place one butter side down in a warmed skillet

Slice 1/2 avocado and smash on top of skillet bread (just made up that term =) , then place whatever cheese you want and a slice of deli meat ham.  Top with other slice of buttered bread (butter up).  Flip when side is brown and both sides are done.  The avocado makes it extra creamy and I sometimes dip mine in Dijon or Honey mustard sauce.  But plain is delicious as well!  

Sides could be sweet potato fries from earlier or an apple with almond butter or, let's be honest, tortilla chips!

Hope you enjoyed these fun, easy meals at home!

Exercise Post Oxygen Consumption and why you should HIIT and strength train to burn more!

EPOC is an acronym for Exercise Post Oxygen Consumption which is the amount of oxygen you use after a workout to return to your normal metabolic state.  This is why we continue to burn calories after an intense workout.

We use fuel called ATP (adenosine triphosphate) for two different types of exercise: aerobic (long distance workouts) and anaerobic (short bursts - not utilizing the oxygen transport system. When you work out in a steady state, like in a long run, the aerobic system can provide most of the ATP needed.  When you exercise in the anaerobic state, more demand is placed on the body and the need for oxygen increases which increases your EPOC.

We burn approx 5 calories of energy for every liter of oxygen consumed.  So, if we increase the amount of oxygen used, we can increase the amount burned at rest. The best way to up the EPOC is through High Intensity Interval Training (HIIT) and weight training, which challenges specific muscles and then has a rest or recovery period.  It's like sending your heart rate on a roller coaster.

Because HIIT is where it's at for results and overall health, I want to extend a personal invite to my Online Bootcamp!

• 6 weeks online bootcamp - starting April 1st - May 9th
• Cost: $60 
• Includes:
• Consultation to discuss your goals with me, certified personal trainer!
• 5 workouts per week - 20-35 min; can each be done at home with modifications to make them harder or easier.  Bodyweight and dumbbell moves. 
• Nutrition outline and guidance
• Video demonstrations of workout moves
• Accountability and daily check-ins via Facebook group
• Shakeology samples for weekly winners of challenges

Fill out this form for more info --Online Bootcamp

So, hit the weights and do cardio bursts!  Check out the article below for reference and all the science explained better than me =)

Great article from ACE fitness on EPOC

1 move - 3 ways

Greetings all!  One of the things I love most about fitness and exercise is that moves can be adapted for most levels.  If you're just starting out or you've been around the "fitness" block for years, you can modify moves or take them up a notch!

Here's a move from my up-coming *ONLINE BOOTCAMP* that is sure to get results at any level!

Jumping jacks 
Level 1 - step out with right arm, right leg and tap, repeat on left side
Level 2 - standard jump in and out jack
Level 3 - take that jack low into a squat!

***If you want more information on the online bootcamp, email me or message me for details:
Email - tobin.kel@gmail.com
FB - Kelli Tobin
IG - run_4_one

Happy jacks!

Dear Younger Self - What I wish I knew then...

Dear Kelli,

From someone who knows and has been there, I want to tell you some things about your life coming up.  Relax, don't stress out. You'll be fine, but I do want you to listen to me for a few minutes.

You're probably sitting on your bedroom floor, listening to music like Britney Spears and wearing a hoodie and loose jeans.  Comfiness was always priority one for you.  Except leggings are more fashionable these days.  Invest in some and keep them!  And your shoes.  Despite what anyone, including dad or your future husband say, keep all of those shoes.  You will wear them all...someday. 

Keep reading your Bible.  All those Friday nights you stay home to play the piano and read your Bible may be lonely, but they will be the backbone for your adult life.  Read and highlight.  Memorize. You think you don't have time now???  Wait until you have a kid and a job and a spouse.  You won't read as much and you definitely will not be playing an instrument for fun.  So do it now.  Teach yourself to be alone and enjoy it.   

When your brothers are home from college, ask them to play a game or just sit and chat.  Time and years may separate you, but they have always been your friend and biggest ally.  They don't have to say 'I love you' for you to know it.  And call them more often when you're older.  You can learn from them, their mistakes, and their experience.  Don't let petty differences come between you. Laugh with them.  And even though you don't have to say it, say 'I love you' often.

Pay attention to your dad.  You and mom have always been tight, but when he takes the time to look at you in face and hug you and impart on you some wisdom, please LISTEN.  You won't have that voice forever.  Don't roll your eyes.  Really pay attention to how he shows his love for you.  He does it in subtle ways, but they are HIS ways.  You'll learn more about his life and how he grew up in a few years, and that will make you appreciate his efforts even more.  He tries so hard.  And he fails, you know this.  But give him grace.

Watch your mom as she is a spouse and a mom.  How she takes care of EVERYTHING.  Her servant heart.  Take mental notes.  Remember that she fails too, but she really does have it together. And when you're old enough and have your own family, write her and tell her.  Don't just tell her in fact, tell the whole world.

Study, practice, train, and work hard, not because you can slack off later, but because those efforts will keep you hard-pressed and driven towards your goals in life.  Set goals and write them down.  What do you want for yourself?  Don't just spin your wheels.

Running in volleyball IS NOT THAT BAD and you will survive.  There will be much harder things to come.  In fact, don't cross running off your list of things to try later on =)

Just because you have no clue how to wear makeup or do your hair doesn't mean you are any less than anyone else.  Please stop self criticizing yourself!  Wear what you want and be proud.  Be YOU.  But don't be afraid to dress up and BE CONFIDENT!  Your friends are gorgeous, but that doesn't mean that you aren't too.  Believe this, please!  You are beautiful.  And that's it....please ACT like that every once in awhile.  Just because the 'hot guy' doesn't notice you doesn't mean that the RIGHT guy won't someday.  Easier said than done, but TRUST ME.  He's out there.  And he will absolutely adore everything about you. Even your random singing.  Well, he may hate it, but he will look at you like you've never been looked at before. And he will be everything you wanted and nothing you thought you deserved.  But you do deserve it.  All of it.

You aren't fat, sloppy, disgusting, ugly or any other word you feel you are.  I know you're probably sucking in your stomach right now, but don't! Your stomach is fine and no one cares how you look in a bathing suit anyways. You know how everyone comments on your dad's huge calves?!  Well, you get those from him and you will get the same comments.  Own them.   

You have great friends and most of them will still be your great friends in 20 years.  Hold on to them.  Talk to them on the phone, weekly. They will mean more to you as adults than now.  Visit them, tell old memories, and laugh.  Laugh a lot.  Life's too short not too.

Do not lose your faith.  Do you hear me???  I know you think you have faith and right now, it's God coming through on a date for you for Homecoming or faith that you will get into a good college.  Those are both good things to involve God in, but I'm talking real, gut-wrenching faith.  You don't have it, let's be real.  You haven't had too.  Your life has really been a breeze.  But there is a blow coming.  A hit that you can't prepare for, and you will question everything you believe in right now.  You will question God's goodness.  You will cry, be angry, and not understand why.  You will hurt and ache.  I hate to tell you because this isn't fun, but you may never understand why.  You are a fixer and a doer, but there may never be an explanation for some bad things coming.
Have I gotten your attention yet?  Have I depressed you enough for the next few years??  Please hang on and give me a few more moments....

BUT, and this is a HUGE BUT.....Stay the course.  Choose joy when you can.  Look for the evidence of goodness.  Remember that highlighted Bible? Keep it and turn back to those pages.  Call your brothers.  Visit your friends.  Chat with your mom.  And lean on that one guy I told you about. You will smile again.  You will smile A LOT again.  God has big things in store for you, sister.  Great things, that right now, you think you're not qualified for, or strong enough for or smart enough for.  But YOU ARE.  I would tell you to not listen to those nay-sayers but they have always been in your own head anyways.  So, just like dad would say, 'Smile every once in awhile.'  You will be fine.  You'll be better than fine.

I hope you know you are loved so very much.  You are perfect because of who you are and whose you are.  Remember that.  Ya know how I told you to really listen to your dad?  He had a few other tips that will be life-savers that I will leave you with: 1. Share your faith  2. Call your parents & 3. Always wash in cold water.  I'll let you decide which is most important.  Love you girl, and keep on keeping on.     

  

Friday Top 5 Favs

We all have favorites or "things we're loving right now" Instagram or Facebook moments.  I'm going start a weekly/bi-weekly piece on what is "in" in my world.

#1 - Almond butter - This has saved me while on the Whole 30.  Creamy, not too sweet.  Perfect for apples, bananas or by the spooful =)

#2 - Leggings - they are America's pants right now.  If I'm not at school or work, I'm in leggings.  And even when I am at school, I'm in leggings.  You can go out in them, clean, workout, and then nap.  I love their versatility.

#3 - Iced coffee - I favor iced coffee any day over hot.  Not the sweet, practically white stuff from McDonalds either.  Black, strong, iced coffee.  No creamer needed.

#4 - Books - I love a good James Patterson book and they are such fast reads. I'm hoping to have this done in 3 days.  Love them!

#5 Sunshine - it's out and it's warm!  I cannot explain how much this boosts my mood.  I can do anything! 

Well, not anything...but there's my Friday top 5!

6 week Half Marathon training plan

I'm all about short and simple training these days.  I'm not going for time or speed, just trying to get more races in and stay active.  Here's a look at my next 6 week plan for a half on April 12th.  A few other races in between then...

6 week Half Training

My favorite things to wear

I love clothes. I love how a new workout item or nice blouse makes me feel.  And don't even get me started on shoes!  I have over 60 pairs.  It is a problem.  Here's my top items to wear:

1. Leggings - because leggings.  Dress them up or down!

2.  Tennis shoes - versatile and fashionable.

3.  Sweatshirts/Hoodies - are you seeing a trend here???  I'm a P.E. Teacher for a reason, people!

4.  Dark skinny jeans - Love the way they make me feel and look.  The real way to make jeans dressy or casual.

5.  Summer dresses - I have a ton of dresses.  I hardly wear them, but I love them.  And I keep buying them.  I have a few that I can wear to a wedding, a graduation, or out.  Super comfy and affordable.

6.  TOMS flats - my feet are flat and wide and these fit perfectly but are a step up from flip flops

7.  Flip flops - my worn in black ones from Old Navy which pretty much have a hole in the heel.  Can't live without them.

8.  Scarves - a variety of them can change any outfit or color scheme.

9. 1 good crossbody bag - as a mom, I don't have time for a shoulder bag.  I'm always carrying like 7 bags.  I'm not going to mess with pulling it up and down my shoulder each moment.

10.  Yoga Pants - yes, they are different from leggings.  They are wider at the bottom.  But they're pretty much leggings.  Ugh, if working out was a job, I'd be a millionaire.

What are your favorite items to wear?

PS - according to this list, it appears I don't wear tops.  If I had to pick a #11, it would be color block blouses.  Flowy, simple, perfect.