David came to us just over a year ago. He had a couple of goals in mind but the biggest one was to compete in the Laramie Enduro August 2016. This is a 75 mile mountain bike race climbing elevations over 8,600 vertical feet, all at elevations over 7,500 feet.

This was an epic goal and we had entire year to plan. This year went by fast! Before we knew it, it was race time!

First, a big goal was to lose about 40 pounds before the ride. There is a category "Clydesdale" that riders would register under if their weight is over 220 pounds. David didn't want to be in this category.  He worked his butt off, literally, and was able to reach 218 pounds!

In March, he amped up his time and miles on his mountain bike, setting new PR's each week and crushing times with others who ride on their road bikes!

David successfully completed his race (there is a cut off time and many didn't complete). He shared his grueling story of the rocky climbs, carrying his bike through the river, climbing through tall grass, and getting chased by a badger!


An amazing transformation, an amazing journey and also (as his socks say) to be able to "do epic sh*t!"

How has your week been so far?

These past couple of weekends have been filled with concerts, road trips and, construction, lots of work and a leeeetle bit of R&R.
I definitely needed that little bit of relaxation with my family.
One of my coaches, Todd Durkin, always reviews his week and sends it to us. It has inspired me to do the same. It helps PRIORITIZE goals and get done what is going to be MOST important. I like to focus on my 3 "Biggest Rocks" that I've set out for the next 90 days. Jim Rohn always said, "If you have more than 6 priorities, you don't have any." That has helped me over the last 2 years to become more focused on what is important to me during the next 90 days. It has also helped me get out of the "Perfectionist" mindset. I was listening to a great podcast the other day and the lady called herself a "Recovering Perfectionist." I thought that was brilliant! Being a perfectionist has prevented so many things from happening and taking action because I wanted to "get it perfect first."
 
Todd calls these WLAG's.
Here are my WLAG's for the last few weeks.
                                           
WINS:
4th of July camping trip at Spring Creek Ranch
Family time road trip with Joey and Sophie
Family time BBQ
Construction began for our remodel in Sophie's new room
Pit tickets (thank you David!) for Rascal Flats. Great to see them up close and with my "sister" LaRee.
Darius Rucker (thank you Phil!). Great to enjoy a jam session on a cool evening with LaRee.
Rode Trip to Denver for Steven Tyler. Aerosmilth has been one of my all -time favorites and Joey got us tickets for our 11 year wedding anniversary. Had lunch with my childhood friend and her kids at The Coffee Cup. Our moms were best friends for over 40 years! My parents used to own The Coffee Cup when I was little and it was my first job at 6 years old making donuts. I'm sure some child labor laws were broken back then! Reminisced where I grew up and where my mom later worked at The Clothesline.
LOSSES:
Food. Didn't take anything with us on the road trip and we ate whatever. Needless to say, we felt gross. But that's ok, I'm back on track eating for "healthy bodies" as I tell Sophie.
AHAS:
I love road trips! I always have but it's been so long since we just got up and went. It's been great getting out camping and headed out for a day or two to disconnect and relax.
GOALS:
Many goals for Finally Fit but priority is hire part-time trainer and admin (I'm officially at capacity and we cannot grow anymore unless we hire! If you know anyone they can check out this link here)
Personal: continue to workout 3-4 days per week, stay consistent with ProCoach, no gluten or dairy.
 
What are you WLAGS for the week?

Great Advice from Precision Nutrition: Celebrate small wins this week.
The little voice in your head might tell you that small wins are stupid or inconsequential. Ignore that negative little voice.
Notice and celebrate your successes, no matter how tiny.
Remember that anything more than 0% is a win.

Keep it up!

I hope you're having a great day so far!

I just wanted to share this article from Precision Nutrition that came through my emails the other day. It's a great read and highly recommended if you find yourself or someone you care about eating too much. 

www.precisionnutrition.com/eating-too-much-blame-your-brain

Check it out, let me know what you think and if there is anything you'd like more info on, please don't hesitate to chime in!

Just wanted to take a moment to recognize Shelley for a huge project she has been working hard on!

For those of you who know Shelley, she joined forces to compete in a figure show with me this year. We started this process back in November and she worked extremely hard to change her physique!

In May, when she found out I couldn't compete this year, she didn't stop her training! She changed her focus back to film and continued to prepare for her short film "Critter Chase" that made the "Best Of" category for the 48 Hour Film Project.

She was our Success Spotlight in May for all of her hard work and she continues to do so and making huge progress!

Keep it up Shelley!

Check out Critter Chase here!

www.facebook.com/videotero/videos/1081358598584808/

Welcome back and thank you again for taking the time to see what Finally Fit is all about!

Our Purpose is simple and in honor of my mom, to empower you to move better, feel better and live life better!

We take the guesswork out of an overwhelming industry by custom designing your fitness and nutrition program based off your needs and goals. We believe in simplicity and mastering the basics before over-complicated and laborious attempts to achieve your best.

This often starts with nutrition. You can workout every single day but if your nutrition is not in check, reaching your goals my seem a bit arduous. Our 12 Nutrition Steps for Success will help guide you in the right direction if you are consistently following these steps 90% of the week.  
                                     
Step 5: Eat vegetables with each meal
As you've probably heard from your mother and grandmother when you were a kid, "eat your veggies." Well they were right!! According to Precision Nutrition, by developing the habit of eating vegetables at each meal, you're more likely to get your 10 servings of cancer-fighting, free-radical-destroying, acid-neutralizing, and micronutrient-rich power per day.

• include at least two servings of fruits and/or veggies per meal
• one medium-sized fruit, 1/2 cup raw chopped fruit or veggies, and 1 cup of raw, leafy veggies each equal one serving
• while 10 servings of fruits and veggies per day is ideal, you may have to build up to this number more slowly.

Step 6: For fat loss, eat a majority of other carbohydrates after exercise

In other words, if you have fat to lose, you've got to earn those higher-carbohydrate meals by exercising first. This isn't to be mistaken for a "low-carbohydrate diet," rather, it's a controlled-carbohydrate diet. If you have fat to lose but haven't just worked out, eat less pasta, rice, bread and other starchy carbs. Opt for a double serving of veggies instead. If you have just worked out, a mix of carb sources is fine.

Step 7: Eat healthy fats daily

Health, body composition, and performance can be optimized by balancing saturated, monounsaturated (extra virgin olive oil, some nuts and avocados), and polyunsaturated fats (from some nuts, some vegetable oils, and fish oil supplements). By adding these to a diet of fruits and veggies, carbohydrates, when earned, and lean proteins, your dietary fat intakes should balance right out.

Step 8: Drink your post workout shake

Always drink a workout shake either during your workout or within 10 minutes of finishing your workout. Use a high quality clean protein mixed with fruit or other carbohydrate. You will not get everything out of your workout if you skip this step. You must replenish your body immediately after your workout with quick releasing carbs and fats (a shake is best) to ensure optimal recovery.
 
That's it for Part 2 of Nutrition Steps for Success. Let us know if you have any questions and watch your inbox for Part 3!