I feel like I’m still riding a high from the weekend, but that could also be because some other great things have been happening this week. But more on that next week. Today’s all about the rest of Blend…which was pretty awesome!

I left off as we were crashing after dinner and drinks on Friday night. Saturday, after a surprisingly not so bad night of sleep (despite my child-sized pillow and stiff back) I begrudgingly woke up to Lauren‘s alarm for boot camp. I tend to hate the world until I have coffee, and luckily I somehow found time to make a cup in the 15 minutes from the time the alarm went off to the time boot camp started to make a cup.

After getting my first cup of caffeine (well, drinking it on the way down, more accurately) we joined 50 something other blends for a boot camp put on by GPP Fitness.

(photo ℅  Lindsay  )

The workout was a lot of fun – and pretty tough – and included sprints, burpees, squats, push ups, and sit ups, and that’s it. Yep – 1 hour of just those 5 exercises, but it seemed to kick everyone’s ass! Neil (the instructor) went through a card deck, and assigned the 4 suites to the 4 body weight exercises, with the face value being the amount we did (ace=15, face=…10? 15? I lost count…)

After boot camp, I headed back to my room to meet back up with all of my awesome roommates, and relaxed (and stretched – oh hi, hip flexors) before heading down to breakfast.

Breakfast was sponsored by laughing cow. I ended up going with a couple cups of muesli, which I’d never had before, and I’m not sure why because it’s the best thing ever. EVER! I also had a bagel and cream cheese and some fruit.

While all that digested, we decided what to do next. On the Blend agenda was a hike, but it was raining, cloudy, and cold outside, so when someone suggested yoga instead, everyone was game.

So the roomies, Heather, Christa, Ashley, and I headed to a gentle yoga class at The Shop in Park City for a goooooood stretch. It was seriously exactly what I needed right then. We contemplated going to a vinyasa class, but I’m so glad we chose a more gentle class instead.

After yoga, our big group split up-  a bunch of bloggers went to Whole Foods for lunch – while the roomies and I headed to Squatters instead, for burgers and beer.

I wish it tasted as good as it looks here, but the burger was OK and the fries were meh. I somehow managed to clean my plate, though.

We headed back to the resort after lunch, where we went to a snack time (but I was so full!) and then went back and relaxed for a while. Afternoon plans involved scoping out down town Park City!

First stop was a brewery! Wasatch brewery. In Utah, they can’t brew beers with more than 3.2% alcohol, which explains why all of the beer we tasted was was incredibly watered down.

Don’t worry, we were troopers and still managed to try a couple flights

(photo c/o Lauren’s instagram)

There was a larger group of us, which kind of made it hard to stick together and make plans, so after the brewery we split up and headed to dinner. Dinner was back at a restaurant at the resort, and at this point, I was exhausted. I pretty much inhaled my carnitas nachos, while chatting up with Sarena (who I finally got to meet, and have been blends with for so long,) Ashley, and Lauren.

Dinner left me pretty stuffed, but never….ever too full for what else, but Momma B’s Utah scones!

A bunch of us reconvened in Momma B’s room for Utah scones (which are more like donuts, and are incredibly delicious. I want one. Right now.) which we slathered with honey butter and jam.

Out of this. world.

I hung out here for about an hour, and got to hang out and chat with Bonnie, Lindsay, and Lindsay for a good amount of time. I loved hanging out with these ladies, and have been so excited to meet them for months! We got to talking training, which was fun because I’m always super interested to hear what other trainers have to say about their style, workout format, etc. 

again  – pic from Lindsay

When everyone had their fill of scones and fellowship, I hung out a little bit more with Lindsay, Janetha, (and their hubbies!) Katie, and Lauren and then promptly passed out in exhaustion and slept beautifully.

Oh! Mentioning Janetha, that reminds me that I also finally got to meet Randy and Penny!!

I love Janetha’s dogs almost as much as I love her, and although they were a little overwhelmed at all of the attention, they were abso-freaking-lutely adorable. I came thisclose to taking Penny with me

On Sunday I woke up both tired and sad. I can’t believe how the weekend sped by so quickly! I kept saying that I could have used one more day. We missed the alarm on Sunday, so we had a bit of leisure time before heading down to an epic breakfast, sponsored by the official Blend sponsor, Chobani!

(c/o Lindsay)

Omelet bar – the best thing ever.

Chatting with Sarena in the line for the ever-popular omelet bar. My fillings were gouda, spinach, mushrooms, and chicken sausage. I also had two containers or steel cut oats and some fruit. It was a delicious breakfast!

AS breakfast was ending, we were saying our goodbyes before the raffle. The raffle was the last part of Blend, where all of (or nearly all of) the sponsors + others donated a product to be raffled off to a Blend attendee. I usually have horrible luck with raffles, but the good thing about this one? Everyone wins something!! I won a prize from Silk!

Silk sponsored the cocktail hour (and was represented by Lauren!!) and I got a sweet lunch box, Silk gift certificates, and a tumbler I also got a blog header or business card design from the lovely Calee.

After the raffle, we rushed to pack the last of our things, pack up the car, and headed back to the airport, but not before taking one last group shot.

In my eyes, this event was a HUGE success. Janetha, Lindsay, and Katie did such a great job of organizing a kickass weekend of fun, fitness, fellowship, and food, and I can’t wait until next year.

Wow. I just wrote a book – or at least it sure feels like it. Sorry if this post was rambly and going on forever, but I had a lot to say, apparently! And now I’m headed to teach a core class and train a client. Have a happy Thursday

The post Blend Recap: Day’s 2 & 3 appeared first on Your Trainer Paige.

I’m not sure how it’s Wednesday already, but I’m going to roll with it. This week has been pretty busy work-wise, which has been a great change up from past weeks. People want to get in shape for the summer, and I’m gladly here to help ‘em! It’s been a busier week with setting up new clients, and organizing and setting up boot camps. I got a kick in the pants of boot camp inspiration from Kindal, who runs a boot camp business, and now I’ve got some ideas swirling in my head that I’m working on putting into motion.

After getting home from teaching and training yesterday (and then sitting in construction traffic for 45 minutes,) I noticed how beautifully awesome the weather was outside was, and had to get outdoors before it was time to head to the gym. I grabbed Niko, my iPod (Jason Mraz channel on Pandora, whatup) and my headphones and headed out for a walk/run.

I recently had the opportunity through my ambassadorship with Fitfluential to try out two of Koss’s newest headphones made just for women, by women. The FitSeries headphones:

This opportunity actually came at the perfect time, because I’d just lost my Sony earbuds, which I’d been using for 3 years. They were the only earbuds I’d ever worn that actually stayed inside my ears, and even though they were past their prime, I couldn’t give them up! After I lost them, I’d been using some cheapies that fell out of my left ear any time I ran more than 10 feet, until I decided what I wanted to get.

Perfect timing to try out the KOSS FitSeries headphones!

I received both the FitBuds and the FitClips. They’re both sweat resistant, super lightweight, durable, and come in three cushion sizes: small, medium, and large. Oh, and they’re covered in a lifetime warranty!

Wearing the FitClips above on a run. I’ve also worn these on the treadmill for a run.

A couple weeks ago, I tried out the FitBuds, since I was more curious about them (see in video below why)

I have different thoughts and opinions on each of them, so I put together a little video for my review of the earbuds.

So there you have it Oh, and they also gave me a  $5 coupon code to share: Fit4Life at the checkout!

Have a great Wednesday!

What ear buds do you currently use? Which style?

The post KOSS FitSeries Headphones appeared first on Your Trainer Paige.

t’s Tuesday morning, and I’m feeling a bit more on track with regular life. Things have been kinda hectic ‘round these parts (good stuff though!) and with the weekend away in Utah. I’m not even sure how to put this weekend into words, but I’m going to try. But for the sake of not having one long gigantic post, I’m going to split up the Blend recaps. Today’s is all about the first day and night at Park City.

In the weeks leading up for the Blend Retreat, I’d talk about to my friends, telling them I was so excited to go to Utah. The conversation usually went a little something like this:

Me: I’ll be in Utah next weekend!

Friend: Oh yeah? For what?

Me: Blend Retreat

Friend: What’s that???

Me: Well, hm. It’s a retreat for a bunch of healthy living bloggers – or bloggers of the like, and we’re all going to get together and…

Friend: Blog?

My point is that I couldn’t really accurately describe it before. But now I know exactly how to describe it: it’s one big vacation – a girls weekend (with a couple guys ) – where we all are doing what we love – having fun together hanging out, eating, drinking, a little fitness, and exploring a city.

On Friday afternoon I headed up and over the mountains to Park City, and was blown away by the view coming in.

Isn’t that cool?! I’ve only been west of the Rockies once, when I went to Vegas, and I remember how COOL the mountains looked that far up in the sky. Like the ground just erupts upward toward the sky.

I met a few girls – Kindal, Lindsay, Christine, Lindsay, and Abby – at the airport since all of our planes were getting in around the same time. We hopped in a shuttle van to take the 40 minute drive from SLC to Park City. The entire way there, I was craning my neck, looking at the gorgeous mountains.

They’re different than the ones here in Colorado. They seem to be a lot closer to everything, which was really cool.

Once I found my room, my jaw hit the floor. The Hyatt Escala that we stayed in was incredible. I kinda wanted to live in the room. Or at least steal the kitchen. And the views.  After scoping it out, I ditched my stuff, splashed some water on my face, and headed down to the “meet and greet” to pick up my swag and meet everyone!

Meeting Momma B! (picture from Lindsay’s blog – her husband, Travis, was the photographer for the weekend.)

Well, not everyone, but a lot of people. Here I met my blends, Sarena, Michelle, Lori, Annette, Lindsay, Christa and so many more!

(Picture from the fabulous, Annette – tall bloggers unite!) So much talking. so much fun. There was also some graham crackers and Justin’s Nut Butter for a snack.

After meeting other bloggers who I’d felt like I’d already met before, I came back to the room to crash for a bit before dinner, and met my flipping awesome roommates.

Well, where I met Erin and Tiffany – who are both awesome and hilarious. Of course I already knew Lauren, and I met Heidi back when I first moved to Colorado – I went on my first hike as a CO resident with her I loved rooming with these girls. Luckily, Tiffany, Lauren, and Heidi all live in Colorado. Now to convince Erin

Cocktail hour and dinner was next. Silk sponsored the cocktail hour and offered 3 yummy drinks for everyone to sip on for an hour or so while mingling some more.

Loved hanging with these girls!

There were also some tasty black bean cakes and spring roll thingies to munch on.

Oh, and there was a photo booth, which proved to be WAY too much fun. If that were a real thing.

Let’s just say I laughed until I cried multiple times that night. Oh man.

Then we tamed down a little bit for dinner. It was a buffet style with lots of yummy options. It seemed all of the meals for Blend were accommodating to those with allergies, and there was something for everyone! Naturally, I took one of everything.

Chobani sponsored the dessert, which was great for our path de pastry:

dessert domination.

We stayed around and hung out a bit after dinner, and then came back and relaxed in the room before crashing out. I was pretty wiped by the end of the day, and slept hard. The first day was so much fun, but it went by so fast! I knew the rest of the weekend would just fly by. And it did…

Day 2 recap to come…sometime this week.

Have you ever met up with other bloggers or blog readers at a conference/retreat – or where you live?

The post Blend Day 1 Recap appeared first on Your Trainer Paige.

I’m back in Colorado, and am so glad to see these little ones:

Ok fine, one of them is not little. I got home yesterday around 5:00, but realized I put off a lot of work that needed to be done last night for today. I had a nutrition program to finish, as well as some cardio workouts to write for a new client today. I was planning on making a home cooked meal, alas, frozen pizza had to do:

(Don’t worry, I left frozen pizza off of the client’s nutrition coaching haha) At least this one was pretty delicious! I ended up topping some of it with some crushed red pepper and avocado to give it a little something more.

I’m still riding a high from the weekend. Have you ever gotten together with a huge group of girlfriends to get away for a weekend? That’s what this was like. Blend 2013 was SUCH an amazing experience that I really can’t wait to share with you all. Alas, in addition to the work last night, I am teaching super early this morning, and training afterward, so the recaps will have to wait until I’m able to have some time to write a recap that’s worth reading.

So for now, I just want to post a huge, gigantic THANK YOU to Janetha, Lindsay, and Katie for making it happen!!!

(photo courtesy of Lindsay’s husband, Travis)

And also a huge I MISS YOU to all of my blogger friends. This weekend was so much fun. But for now, I’ve got a tabata class to teach and clients to train

When was the last time you took a trip with some girlfriends?

The post #Blend2013 appeared first on Your Trainer Paige.

I’m a little late in posting this morning, and am going to keep this post short and sweet. Why?

Well, for starters, I wait until the last possible minute to pass and print off my boarding pass. I waited to pack until this morning because I’m leaving…on a jet plane…to BLEND!

I made sure to squeeze in a little early morning yoga this morning, since the weekend has two boot camps and a hike in store. Gotta stretch those limbs!

I won’t be blogging this weekend, but I will be posting about all of the Blend fun and shenanigans on Instagram, twitter, and facebook

Catch ya on the flipside!

The post Blend Bound appeared first on Your Trainer Paige.

With my online personal training work, I have clients who “meet me” (via skype or facetime) for sessions, along with those for whom I create and write out 4-week programs for, coaching them throughout, and make modifications, and changes in rep range/weight/advancements along the way. Yesterday I was working on the latter, developing a couple new programs – one for a brand new client, and one who’s renewing her second month.

Although I typically like to stick to compound movements, and shy away from exercises like bicep curls and tricep kickbacks (there are more efficient ways to get results in the gym) I do, every once in a while, like to incorporate combination exercises, depending on the client.

Below are some of my favorite combo exercises, and then a workout on how to put them all together.

1. Forward lunge + a chop

Step forward with your right foot, the heel pressing into the ground, and lower into a lunge as you chop the dumbbell across to the outside of your right leg. Press back on the heel to return to standing, and repeat on the left side.

2. Plank + oblique crunch

Or perform a high plank, and bring your knees up to make contact with your triceps.

3. Straight leg deadlift + row

Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.

4. Push up + leg lift

5. Squat + press

With dumbbells at shoulder height, sit back on your heels and lower down into a squat. Press your heels into the ground and push hips forward to stand, pressing the dumbbells over the shoulders on the way up.

6. Plank + row (renegade row)

With a dumbbell in each hand, come into a plank position (hexagonal dumbbells work best.) Keeping the hips square to the ground, lift one arm up into a row, and softly put back down on the ground. Switch sides.

7. Sumo squat + upright row

Start in a sumo squat stance, feet shoulder width or a little farther apart, toes pointing outward in a 45 degree angle. Lower the bar down your shins, keeping your body upright and back straight. Squeeze the inner thighs, and stand back up, pulling the bar up to shoulder height, elbows out.

8. Pull up + hanging leg raise

Perform a pull up. When your arms reach full extension, use your abs to draw your knees up to your chest.

9. Stability ball pike + push up

Start in a high plank position with your shins on a stability ball. Contract your abs to either  tuck your knees into your chest, or draw your hips up, into a bike. Extend back into push up position, and lower down into a push up.

10. T-plank:

Combo Exercise Workout:

As always, check with your doctor before beginning any new exercise program And of course, let me know if you have any questions.

Aaaand, I’m off to teach a core blast class. Have a good one!

Do you ever include combo exercises into your workout? If so, what’s your favorite?

The post Double Up your Training w/ Combo Exercises appeared first on Your Trainer Paige.

went hiking with Lauren

took Niko on a 45 minute walk

did this workout with Katie after training clients

and then went on a final walk with several of my neighbors. It was a doggy parade

But yeah, definitely looking forward to stretching the stems this afternoon.

Eats lately have been pretty all over the place. Yesterday morning I ended up eating breakfast (this hot cereal) early – on my way to teach, so when I got back from hiking at 11, I was starving. I immediately heated up all of the leftovers from last night’s dinner- lamb curry stir fry-  and called it lunch.

Then around 3:30 before I had to head into the gym, I knew I wouldn’t have a chance to eat again until after 7:00, so I went ahead and made…whatever you call a meal eaten at 4:00 p.m. is called. I baked a few bone in, skin-on chicken thighs, a sweet potato (with ghee, salt, and cinnamon,) and then sauteed some veggies in olive oil, lemon, salt + pepper, mustard, and garlic:

Of course by the time I got home again, after working out and walking, I was hungry again, and turned to a big bowl of oatmeal mixed with blueberries, chocolate chips, and coconut milk, followed by a chopped up banana topped with almond butter and dark chocolate. I was definitely craving me some chocolate!

And with that, I don’t have much else on my mind to share this morning, besides that I’m sitting on the back patio writing this, and it feels eerily similar to the feeling I have when I’m on vacation. I don’t know why, but now that warm weather is here, I’ve felt like that SO much. Maybe it’s because I’m still trying to build up my schedule… Anyway! What I DO  have to share with you is this cute and awe-inspiring video. You know how I’ve been working on increasing my pull up reps? Well, I’m officially both jealous and completely in love with this baby red panda, who OWNS pull ups.

HA! I saw this on my friend’s (and client – Hi Steph!!) Facebook page and just had to share it with ya’ll. Love it!           

OK guys, I hope you have a lovely Wednesday.

Do your activity levels stay pretty consistent through the week? Or are the up and down each day? Being a trainer and group fitness instructor, mine are more up and down. It depends if I participate while I’m teaching. Additionally, being so close to the mountains and yoga studios have also increased my activity levels. But then after a super active day, I’ll take it easier the next.

The post Pull Up Panda appeared first on Your Trainer Paige.

A new flower shop in the neighborhood just opened up for business the other day, and we walked down to pick some up to spruce up the house yesterday Hydrangeas are one of my absolute favorites.

Speaking of my neighborhood, I’m pretty infatuated with it, by the way. Have I mentioned that before? It’s a super fun community – everyone is friendly, helpful, and tight knit. There’s coffee shops, bagel places, my yoga studio, Saturday boot camp, the gym, restaurants, wine shops – and best of all – food trucks!

Last night, for the third Monday in a row, I joined some friends for the food truck festival. This week I went with the Korean bbq beef tacos – I’d been eyeing them the past couple of weeks and went for it last night.

Served up with kimchi – a good choice! I also got a couple GF cookies for dessert.

Good times, but I’m feeling a little under the weather (I really hope I’m not getting sick!) so I didn’t stay too long before heading home and passing out. I’m not sure what it is – a little sore throat and body ache. Hopefully my body fights it off before it becomes a full blown cold or flu!

Although the food I had at food truck’s last night wasn’t necessarily healthy, yesterday I read that my breakfast was especially healthy – for one reason in particular.

(Sunday’s breakfast)Eggs, avocado, and kale + sausage + toast. Apparently, avocado and kale – nutritious on their own – are a powerhouse of nutrients when paired together. From Idea Fitness:

…pairing a vegetable salad with a source of fat bolsters our absorption of important fat-soluble antioxidant carotenoids such as beta-carotene in carrots, lycopene in tomatoes and eye-protecting lutein in dark, leafy greens like spinach, kale and Swiss chard

Other foods that pair especially well together:

• cereal + lowfat milk
• Greek yogurt + hemp seeds
• spinach + blueberries
• sardines + ricotta cheese
• beans + lemon
• salmon + tomatoes
• butternut squash + black pepper
• almonds + kefir
• edamame + cayenne
• chicken + carrots
• raspberries + apples

Here’s why! I thought it was pretty fascinating, but then again I’m easily amused

Today I’ve got a core class to teach this morning, and then I’m hoping to squeeze in a hike. Today’s a split shift as far as training goes – I go back in this afternoon/evening for a couple clients. After my last client, I’m meeting my friend for a workout. Here’s a peak of what I have planned for us:

(I hope this is ok, Katie! heh )

renegade rows

TRX squat jumps

butterfly sit ups

Have a great day, my friends!

What are your favorite flowers?

Do you eat any of the food is pairs listed above?

The post Power Foods in Pairs appeared first on Your Trainer Paige.

Chautauqua hike with Lauren

A pizza that never stood a chance against me!

Alpaca butt (I’m twelve)

The lunch and beer tasting that turned into a brewery tour

Flights

Beer food – best Reuben and sweet potato tots

Group shot!! … and flights

BIRTHDAY girl!!!

Uninterested (in birthday cupcakes – banana, pb, yogurt, pumpkin)

Sunday morning, pre-church – eggs, toast, ‘n sausage.

Sunday afternoon, post-church…cricket, mimosas, friends, and sunshine.

Sunday evening – reading The Stand on the front patio (on our new patio furniture we picked up at Nest Fest this weekend!)

Life is good

I hope you all had a lovely weekend…and a great week’s ahead! This morning I’m off to teach an early morning interval class, and then train a client.

Do you celebrate your pets’ birthdays?

How was your weekend?

The post Insta-Weekend appeared first on Your Trainer Paige.

Shane and I have had a heavy duty Camelbak on our wish list ever since we went on our first hike as CO residents and drained my other Camelbak (the one I used to use for running) in like an hour. This one carries 3 liters, plus side pockets for extra – and it has a lot of space to replace our book bag!

2. What workout I’m doing

Yesterday I headed into the gym a bit early before my evening client, and did this lower body workout. I did a mix of single sets and super sets, and it took about 35 minutes + a dynamic warm up. Afterward, I hopped on the elliptical until it was time to train. Today’s yoga and a Niko walk

3. What I’m eating:

Lauren convinced me to buy this Hope hummus at Whole Foods. At first I balked at the $4.99 price tag, but then I had a bite of it, and decided it was 100% worth it. Now I have to try the spicy avocado flavor. I’m also obsessed with bacon and sweet potatoes this week. I had it for breakfast here and then yesterday for lunch I wolfed down half a nuked sweet potato with more leftover bacon. And then had bacon for dinner, too. And now there’s no more bacon left in the house.

4. What I’m excited about:

A few things, Blend to be the soonest!

I’m also looking forward to my bestie, Heidi, visiting me in June, and my fam visiting me in late June. I’m also excited for Shane, because he took a new job recently (!!!) It’ll be a great change for him, plus the company is based in LA, so he gets to work from home. I’m also excited to be wearing flip flops and sundresses all summer long! I know we moved to Colorado, but I’m such a summer/sun girl at heart, despite what my fair skin and freckles seem to think.

5. What I’ve been drinking:

Omission beer! Well, actually I’ve been starting to drink any kind of beer (that’s good…and mainly from this wonderful state) and actually I haven’t been drinking much of it. Lately I’ve been trying to save my drinking for the weekend or when with friends – and not just have a beer after dinner because I feel like it. Anyway, when I am drinking (alcohol) I’ve been staying far away from wine! This is kinda weird for me, because I typically drink wine about the same amount I drink beer, if not more. But lately I notice that drinking two generous glasses of wine is enough to give me a hangover, while two beers leaves me feeling just fine in the morning! Plus, we’re , like, in the beer state and all….

What are you excited about?

What did you buy last?

The post Friday Five appeared first on Your Trainer Paige.