Slim Fast vs. Shakeology Visual

Click on the photo to read details! Great info! 

If you would like to try Shakeology get in contact with me & I will get one to you! 

Email: hefnerfitness@yahoo.com

Be Healthy!

7 down!

7 down 19.2 to go!

You are not big steps from anything, you are only small shifts from everything.

-Keith Kochner

I am going to keep it short & sweet today. Yesterday, I built back up to 7 miles again & boy did it feel goooood! I know it probably shouldn't sound like a big deal after completing the half marathon (13.1 miles) but I am taking this training process one day at a time. I am trying not to get a head of myself & really conquer each day. 

Yesterday I talked about getting in the right mindset & I think that played a huge role in beating my goal for the 7 mile run. I had a plan before I ever stepped foot on the road. Jace was able to stay over with Mo Mo (Molly) & Ji (Jiles) while Mama went to run. Jeremy & I even discussed my goal while I was walking to start my run. He is always so encouraging! It was a great feeling to have finished under my time! I felt like I was on autopilot running without the jogging stroller!

(side note: Way to go Megan for beating her goal at 6 miles too! Also, congrats to Leslie Pelton for getting 6th overall and 1st in her age & weight division in her first 5k in 5 years! So proud of you ladies! You inspire me!)

I am looking forward to the next few weeks of training as they will be challenging! Chris told me that these next 2 weeks will give him a good idea of how strong my body is at this point! Ready to conquer the challenge!

What does your training look like this week? Would love to see how your training is going! :)

Today's tip: This is a great exercise for your glute's, hamstrings, & low back! We do this exercise with my clients! Go check it out here.

***Hoping to start sharing success on Sunday's again soon! 

Have a Super Sunday!

Staying in Shape.

As you all know I have taken a lot of preparation into training for my marathon & still have a ways to go. After hanging up with a sweet friend & discussing our thoughts on fitness & ministry I began to have a verse laid on my heart that opened up a few topics I want to share.

One thing I know is that we never arrive here on earth. Until I reach the gates of heaven I will work... work for the Lord that is. Through that I will continue to grow & walk with Him. It's a never ending process. There is no christian or spiritual leader that has made it. We must work on & grow in our relationship with him every single day of our life. 

We must stay in shape spiritually.

After reading the verse 1 Corinthians 9:24-25 it reminded me of my training for my marathon & the similarities. I am planning, working, focusing, & giving my full effort into training for this marathon every single day in hopes that at the end I have accomplished what I set out to do. Some days are harder than others & some days I just want to quit. I choose not to let those things get me down & stay focused on what I have set out to do. I must train daily to stay in shape in order to finish the race. What about our walk with the Lord? Are we doing what we are set out to do? Are we staying focused on Him?  Training daily? Some days aren't easy but he didn't promise us that it'd be easy, he just promised he'd be with us! 

This hit home to me.

 To me my marathon medal represents reaching eternity. A marathon training is an example of what my walk with Christ should look like. Daily in the word, studying, ready to take on daily challenges. We are called to train for eternity. To wake up, pick up our cross, & run the long-term race Christ has set out for us to do throughout our life. He has already made the way.... we just have to follow. In a marathon they already have the route set out for you. You already know where to run but you must train properly in order to be able to run it. Staying in shape throughout the training process is key. Same with our walk with Christ. In order to walk with him we must train daily to be able to follow close to Him. Staying in shape with Christ. Make sense? 

(sometimes I ramble & just pray I am making my point come across clearly)

I know when I miss a few days of running I struggle the next time I get back out there. It's a daily effort to stay in shape.

I know when I am not continually in His word & more focused on me I am out of shape in my spiritual race.

I pray that each day I train properly for my marathon & for eternity. I have not arrived anywhere but I will arrive someday when I am at the feet of Jesus.

How are you running your race? What does your training look like? Are you studying, growing, praying, serving? I am humbled today & ready to train better for eternity.

I must stay in shape physically, spiritually, & emotionally.

Today's tip: Spend some time in the God's word before you go out for your next run & while you are running pray about what you just read. This is a great time to just be silent & hear him speak to your heart. I love it. 

Stay in shape in your spiritual walk! If you don't know what that looks like get in contact with me & I will help you learn how get in shape spiritually! God doesn't need your abilities, he just needs a willing heart!

Preparation:

Today I am running the farthest since my half marathon. The days I have a long run or really any day for that matter it takes preparation. Not just getting my things together & making sure my ipod is charged but I have to get in the right mindset. 

I have to prepare my mind for the run before I even step foot on the road.

Running is such a mind game! I think that's why I am so addicted to it. It's a great challenge every time I lace up my shoes! Then, once I finish I feel a since of accomplishment & always have so much more energy than before the run! It reminds me of game day for my husband. The whole day he is preparing his mind for what he has to get done on the mound that night. Preparation for the mind.

Saturdays are my long runs & I consider it my version of game day. 

Today I am getting in the right mindset before I run 7 miles. The mindset I am in is one where I THINK I CAN & guess what? I'm RIGHT! Whether you think you can or think you can't, you're right!!!! I choose to believe! It is so easy to let the fear & disbeliefs overtake our thoughts but today prepare to get in the right mindset before you even hit the pavement. You will feel stronger!

What kind of mindset are you in today? 

You better believe I am getting my water intake in as well! Are you? How's your water challenge coming??? 

Push yourself beyond your comfort zone today!

Fitness Friday:

It's that time again! Inspirational photos of the week:

Jill Schmidt:

Jeff Gordon himself giving me the thumbs up after my first 5 mile run! He never let's me leave without telling me to "bust my buffers!" (from Thomas the train) Always sends me off with a smile :)

Megan Armstrong:

Inspiration this week: My goal dress! Size XS!

Chelsea Hartsock:

This picture was taken as my good friend Rachael and I were at the starting line for the Tulsa Midnight Madness 50 Mile Road Race last weekend. I thought we had lost our minds, but for some reason we look really excited :) Let me just say... If I can do it, you can too! Not everyone will have the desire to run in a long distance race like we decided to, but each one of you has something you could do that will test your limits, whether that be physically or spiritually. Think of something you have always wanted to do but 'know you can't.' Then go do it. Use the talents and abilities God has given you to bless others, in whatever capacity that might be. If I can lose considerable amounts of weight and go from not being active at all to running 32 consecutive miles in less than a year, you can do whatever it is you think you cannot do. =)

Kimberlee Francis:

My lil sunshines!

Leslie Pelton:

Race Day is Saturday!

Rhonda Layton:

My WHY! Working hard to be able to spend a Friday night at the park, drawing ducks with my son! Living life to be healthy & to enjoy life's simplest gifts!

Sarah Hefner:

Running after a hard rain this week: relaxing, cool, & smells wonderful! Gets me motivated to take Jace & makes me want to be outside! 

Thank you all for sharing this week! I am lovin it! I am always more inspired after Fitness Friday's! If you would like to submit a photo each week please email or facebook message me! Would love for you to join us! 

Want a shakeology sample? Get in contact with me so I can get you one in the mail!

Be inspired today!

Coming this fall!

I am excited to share with you the details on the lifechangher fitness classes coming this fall! Simply click on the photo below to see the larger version of the information! If you live in the Claremore area & would like to join us ladies get in contact with me so we can get you registered!

Looking forward to seeing you this fall!

*If you would like information on personal training please let me know. I will be sending out the details on it soon!

Me so hungry!

(source)

Dinner @ the Hefner's: Turkey, Bertolli sauce, & whole wheat spaghetti = yum.

Last night my husband was shocked at how fast I started dinner the minute we walked in the door. Usually, I wait around for him to get it started then jump in to fix it. Let's just say I was really hungry. I couldn't wait to eat dinner!

Normally, I am not one to eat a lot but yesterday I am thinking I went over my caloric intake goal.... at least it was healthy food I indulged in right? The past week or so my mileage has really increased in my running & it's only going up. In the next week it will significantly increase & I am somewhat anxious. Does this mean I should increase my calories? Yes, maybe a little. However, it doesn't mean I can use it as an excuse for my eating.

 I choose to still eat wise.

What are you justifying in your diet? 

80% of weight loss is in what you eat. 

What are you eating today? 

Today's Tip: Most of the time we don't realize just how much we eat in one day. It's usually shocking to most of my clients the first week they reflect on their food journal. Our lives are extremely busy & fast pace so how do we find time to keep track? It's simple. There are many different types of phone apps & websites to help you keep track of your diet. If all else fails use the good ole fashion pen & notebook! Keep track for at least a week & reflect on it. You might be surprised at how much this will help you reach your goals!

Websites & Apps I like:

Website:

My Fitness Pal

My Net Diary 

Iphone app:

Fast Food

My Net Diary

Fooducate

ShopSavvy

Today's Run: 4 miles.

Tomorrow: 4 again 

Saturday: 7 miles! Here we go with moving on up!

Journal your food intake today!