Tag Archives: workout

Back, Biceps, and Salata!

Disclaimer: I have partnered with Salata as a Salata Select Blogger to bring you exciting news and information about the new salad offerings from Salata all year long. I received a gift card to purchase my salad but all opinions are my own.

Hey guys!

On Saturday, Danny and I did a great back and biceps workout at the gym. I’ve have been working hard on trying to do a pull-up (why are those things so hard?!) so we did a lot of assisted pull-ups and inverted rows on the Smith machine.

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For out workout, we alternated a back exercise and a bicep exercise, doing 3 sets of 12 reps.

Here’s the exercises we did:

  • assisted pull-ups
  • preacher curls
  • wide grip lat pulldowns
  • standing dumbbell curls twists
  • inverted rows on smith machine
  • single arm cable bicep curls
  • good mornings

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After our workout, we headed to Salata for lunch. I love that we have a Salata only about 20 minutes away from us now!

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Eating healthy was one of my New Year’s goals and Salata makes that easy – to start the new year, Salata has committed more that $1 million to further its “Fresh First” clean ingredient policy in 2016.

Some changes Salata has made includes:

  • switching to using only antibiotic-free chicken, available in herb-marinated, Asian barbecue, pesto and spicy chipotle
  • the house-made dressings that contain mayonnaise – buttermilk ranch, chipotle ranch and honey mustard – are now made with mayonnaise using cage-free eggs and sustainable soybean oil
  • cookies are now made using only real butter, premium ingredients and no artificial additives

Additional changes Salata is working on as part of its Fresh First initiative include:

  • protein marinades will be reformulated to reduce sodium levels
  •  switching to organic tea for all iced tea selections
  • though few of its restaurants offer fountain drinks, Salata will soon only offer sodas without high fructose corn syrup

 Yay Salata!!

To celebrate, Salata is encouraging fans to take a five day clean eating lunch challenge and substitute their regular lunch with a healthy Salata combination. I also love how easy it is to keep track of your Salata salad on My Fitness Pal.

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Most of their ingredients are on the My Fitness Pal app or you can get nutritional information off their website. It’s nice to be able to go out to eat but still stick to eating healthy, clean foods.

My salad included a lot of fresh fruits and veggies. Fresh fruits and veggies are great because they contain antioxidants. Antioxidants are your body’s first defense against disease causing free radicals. People with a diet rich in fruits and vegetables have fewer diseases. Good thing for me that I love fruits and vegetables!

Salata also has multigrain and asiago rolls. Danny has an asiago roll and I skipped the roll this time.

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My salad included: salad mix, strawberries, apples, pineapples, bell peppers, red onions, walnuts, almonds, cucumbers, fat-free mango dressing, and some shrimp for some protein. It was absolutely delicious!

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Danny loved his salad too. He’s a big fan of the romaine lettuce with veggies, chicken, and the salsa ranch dressing.

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Salata has a wide variety of fresh teas and I had the unsweetened green tea with a little Splenda for sweetness at 0 calories.

If you live near a Salata, I definitely recommend trying them out. They have great food while still letting you stick to clean and healthy eating. You can also turn any salad into a wrap  – I just prefer a nice big salad. :)

Have a great day!

  • What’s your favorite salad topping?
  • What do you usually order when you’re eating out to stay healthy?

 

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Filed under Fitness, Lunch, Product Review

Birthday, Coffee, Workout

Hello friends!

Birthday

Over the weekend, Danny and I went out to celebrate my best friend, Jenny’s, birthday.

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We’ve been best friends for 22 years since 7th grade.

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We went to Seasons 52 and had a wonderful dinner. I didn’t get a picture of it but I had the cedar plank roasted salmon with roasted vegetables & crushed potatoes, dill-mustard sauce, and grilled lemon. It was amazing and the dill-mustard sauce was the best sauce I have ever had. I could have ate just that sauce and been happy. Hungry but happy. :)

The waitress brought out a tower of mini desserts with a candle in the top so we could sing happy birthday.

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Those mini desserts were also amazing. The flavors: key lime pie, pecan pie, Belgian chocolate s’mores, mocha macchiato, chocolate peanut butter torte, and raspberry cannoli. Yum.

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Coffee

My UpCup came at the perfect time because I just ordered a bunch of coffee from Keurig.

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I ordered a 24 pack of Golden French Toast, a 22 count variety pack (Caramel Vanilla Cream, French Vanilla, Hazelnut, and Wild Mountain Blueberry), two 12 packs of Peppermint Bark, a 5 pack of Southern Pecan, a 5 pack of Butter Toffee, and a 5 pack of Raspberry Chocolate Truffle.

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Yes, that’s a lot of coffee. The Peppermint Bark is one of my favorite flavors and my grocery store stopped selling it after the holidays so when I saw the Keurig website had it, I had to get two boxes.

This morning I tried the Raspberry Chocolate Truffle in my favorite coffee mug.

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Usually, I’m not a fan of chocolate flavored coffee but this flavor was really good and didn’t taste too chocolatey. I also like that Keurig offers 5 packs of coffee. That way to can try it out without committing to a whole bunch of it.

Workout

This morning at the gym, I did a chest and triceps superset workout before teaching my Women on Weights class.

I did the following exercises:

  • Barbell chest presses
  • Triceps dips with feet on bench
  • Dumbbell chest flies
  • Barbell skull crushers
  • Decline chest press machine
  • Tricep rope pressdowns

And that’s all for today! Have a great day!

  • Are you a coffee drinker? Favorite coffee?
  • Any workout today?

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Filed under Dinner, Fitness, Uncategorized

Leg and Glute Workout

Good afternoon! How are you all doing?

I’ve been working and working out. Yesterday when I got off of work, I did an easy cardio workout. 30 minutes on the stairmaster followed by 15 minutes on the stationary bike.

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After my workout, I had a thinkThin bar. I really like the salted caramel flavor.

Today I did a great leg/glute workout.

I did 4 sets and 10 reps of the following exercises:

  • Resistance band walking squats
  • Dumbbell deadlifts – 60 lbs
  • Split squats – 20 lbs
  • Barbell hip thrusts – 60 lbs
  • Walking lunges – 30 lbs
  • Weighted donkey kicks – 5 lbs
  • Single leg hip bridges
  • Leg press machine – 165 lbs
  • Seated leg curls – 65 lbs

After my workout, I took a selfie:)

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And foam rolled.

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In puppy news, Baylee loves laying on the vent in the bathroom. If we ever can’t find her, we just check the bathroom and she’s usually laying on her favorite vent…or eating toilet paper.

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Today will be her second week of puppy training school. Danny takes her every Thursday for eight weeks. Even though she can be a naughty puppy sometimes, she’s actually calmed down a bit and is very smart. She already can sit, stay, give you both her paws, lay down, roll over, and high five. She also rings a bell when she want to go outside. All thanks to Danny.

She also likes to eat toilet paper and shoes, knock over the garbage can, dig in the mud, attack slippers if we’re wearing them, chew the wall, and latch onto your pants when you’re walking. :) Fun times with a puppy.

Have a great day!

  • Did you workout today?
  • Do you have a pet? 

 

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Filed under Fitness, Uncategorized, Working Out

Vertical Endeavors – Indoor Rock Climbing

For Christmas, the kids got gifts cards to an indoor rock climbing place near our house from my dad and stepmom.

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It’s called Vertical Endeavors and they have locations in Illinois and Minnesota. I have never been on a rock climbing wall before and really wanted to try it out so Danny and I decided to do it too.

You pay an admission fee and then you can purchase a rental pack which includes a shoes, a harness, a belay tool, and a chalk bag.

We got everything on and then had to wait for an orientation since it was our first time. The guide showed us the walls we were able to do as beginners and how to hook ourselves up. Then we got to the rock climbing!

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The kids loved it and were like pros right away. I couldn’t believe how fast they were able to get to the top!

We started out on the easy beginners wall and then moved on a walls that were a little more difficult.

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I was nervous at first because I do not like heights. At first, I would only go halfway up the easy wall before letting myself down.

I tried one of the harder walls and by the time I went back to the easy wall, it felt really easy and I was able to climb all the way to the top…as long as I didn’t look down. :)

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Indoor rock climbing is a great workout. It’s great for working out your full body but I felt it a lot in my upper body.

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We stayed and climbed for a couple of hours before we got tired and hungry. It was a great workout! My dad stopped by for a little while to watch which was actually nice because he was able to help hook us up. It was difficult to attach the hooks to our harness and they kids couldn’t do it without help.

Today

Danny and I headed back to the gym this morning and did a great shoulder/active rest workout – meaning we added some cardio in between sets with little rest.

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Our workout:

  • shoulder press//jump roping – 4 sets, 10 reps
  •  T-raises//jump roping – 4 sets, 10 reps
  • upright rows//burpees – 4 sets, 10 reps
  • kettlebell swings//farmer’s walk with kettlebell on the indoor track – 4 sets, 10 reps, 4 laps

Those burpees were killer! It was an awesome workout. We finished up with about 10 minutes on the stationary bike and some stretching.

That was our weekend – have a great day! :)

  • Have you ever been rock climbing?
  • What did you do this weekend?

 

 

 

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Filed under Fitness, Working Out

Shoulder and Core Circuits

Good morning – Happy Saturday!!

Yesterday 

Yesterday morning, after Jaden went to school, I headed out to do a few errands and go to a much-needed hair appointment.

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I went to the grocery store to get a few things for the Halloween party tonight and I decided to make cookies. I bought the ingredients that I needed and made my favorite cookie recipe from Sally’s Baking Addiction blog – Reese’s Pieces Butterscotch cookies.

The dough has to chill in the fridge so I made it last night and will be baking the cookies today!

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Also while at the store, I found the coffee that I have been buying lately on clearance! I love finding k-cups on clearance for only $3.99.

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I have been buying this Green Mountain Autumn Harvest Blend for the past few weeks and I love it.

I went to my hair appointment in the afternoon – got full highlights, a trim, and my eyebrows waxed before heading home to work on my Halloween costume.

Yes, I am still working on my Halloween costume.

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This costume is taking way much more time and effort that I originally thought and I’m still not done with it! For all the time and effort I’ve spent you’d think it was a really spectacular costume but it’s really not. :) I’m still excited to put it all together and get it finished today!

When Danny got home from work, we headed to the gym together. Now that the marathon is over, we can actually work out together.

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Yesterday we did a mini circuits workout that included shoulders, abs, and a little bit of cardio. Here’s the workout we did:

Circuit #1: (repeat 3x)

  • plate front raises x12
  • bent arm side raises x12
  • kettlebell swings x12

Circuit #2: (repeat 3x)

  • cable upright rows x12
  • standing dumbbell shoulder press x 12
  • bosu opposite arm to leg sit-ups x12 each side

Circuit #3: (repeat 3x)

  • bench sit-ups x 12
  • medicine ball oblique twists with a wall throw x 12 each side
  • 30 seconds bosu step-ups

Circuit #4: (repeat 3x)

  • medicine ball slams x15
  • push-ups x12
  • kettlebell farmers walk around track (switch kettlebell halfway)

We finished up our workout with rowing 500 meters on the rowing machine. I was feeling it by the time we were done!!

Today

My plans are to head back to the gym this morning for a back and biceps workout. Then I have to stop by the store to get one more thing for my costume – talk about last minute! Then I’ll be baking cookie and brownies and making buffalo chicken dip for the party tonight!

Follow me on Instagram to see pictures of our costumes later tonight!!

Have a great weekend!!

  • Do you color your hair?
  • Favorite shoulder exercise?
  • Any plans for this weekend?

 

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Filed under Fitness, Recipes

Back to Butts and Guts Class

Good afternoon!

I worked until 2pm yesterday and I usually bring my gym clothes with me so I can workout when I get off of work, but I still wasn’t feeling that great yesterday so I just went home instead.

Then, I randomly decided to take the 5:15 pm Butts and Guts class at my gym.

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I never workout at 5:15 pm and I haven’t been to Butts and Guts class forever but I’m glad I went!

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I got a great workout and we did lots of exercises with resistance bands. I burned 409 calories according to my Polar heart rate monitor.

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Do I think heart rate monitors are 100% accurate? No. But I do think they give you a good estimate of what you burned. I personally don’t eat back the calories that I burned during a workout but I do like to see my heart rate to make sure I’m working hard enough especially during HIIT workouts.

Today, I was back at the gym this morning for a chest, triceps, and core workout. After strength training, I did about 20 minutes of cardio on the Stairmaster.

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I finished up with a little bit of stretching.

I work tomorrow, on Saturday we’re going to the Chicago Marathon expo, and then on Sunday Danny will be running the marathon! I can’t wait. I’m so proud of him!

Have a great day!!

  • What’s your favorite exercise class?
  • Do you use a heart rate monitor?

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Filed under Fitness, Working Out

Only Five More Days

Hello!

We are counting down the days until the Chicago Marathon this Sunday! Danny will be running the marathon on Sunday and the kids and I will be there to cheer him on! I can’t believe it’s almost here. Danny has been training for about 12 weeks and finished his last long run of 8 miles last Sunday. I am so proud of him. :)

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I woke up yesterday about 3:30 am feeling terrible. I felt fine when I went to bed Sunday night but overnight I was hit with a terrible cold. I feel a little bit better today but my nose is still stuffy and I feel so tired.

I spent most of the day sleeping and resting yesterday although I did venture out to get some groceries.

This morning, I was up for work at 4:50 am and then taught my Women on Weights class in the late morning. Even though I don’t feel the greatest, it feels good to get back on schedule.

I started out my morning with my normal breakfast – plain Greek yogurt mixed with one stevia packet, raspberries, and Special K protein cereal. I also had some egg whites and coffee.

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I worked on back and biceps at the gym this morning before teaching my class. Some of the exercises I did included:

  • seated rows
  • barbell 21s
  • pull-ups on the Smith machine
  • alternating bicep curls
  • one arm rows
  • bicep curl machine

Although I still don’t feel great, I felt better after my workout.

After the gym, I stopped at the store to pick up a few items that I need for my Halloween costume.

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It’s a secret for now….shhhhhh. I needed a pair of cheap sunglasses and luckily I found this pair at Kohl’s for only $2!

We have a Halloween party every year and this year it’s a little earlier than normal on Oct. 17th so I have less time to work on my costume!

Have a great afternoon!

  • Did you workout today? 
  • When was the last time you were sick?

 

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Filed under Breakfast, Fitness, Working Out

October 1st!

Good afternoon! Happy first day of October!!

Here are a few of my favorite posts from past Octobers:

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Today

Fall weather has officially arrived here in Chicagoland and it has been chilly the past couple of days! I love fall but I do miss the heat of the summer.

I started out my morning with some warm oatmeal on this chilly day.

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I love topping my oatmeal with just a little bit of peanut butter – it makes it tastes so much better.

After breakfast, I went to the gym and did a really good workout that I adapted from a workout I saw on the NASM Facebook page.

I did each superset four times, resting 1-2 minutes in between supersets.

Superset #1

  • Chest press x5
  • Push-ups x10

(Rest after and repeat for a total of 4 times)

Superset #2:

  • Assisted pull-up machine x5
  • Medicine ball slams x 10

(Rest after and repeat for a total of four times)

Superset #3:

  • Dumbbell front squats x5
  • Jump squats x10

(Rest after and repeat for a total of four times)

Superset #4:

  • Dumbbell push presses x5
  • Single are clean and presses x8 each arm

(Rest after and repeat for a total of four times)

It was a great workout that kept my heart rate up! I finished my workout with 2.1 miles on the treadmill.

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During October, my gym has a pink treadmill and for every mile you walk or run, they will donate 10 cents to breast cancer awareness research.

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On Tuesday, Jacob and I went on our weekly Starbucks trip and I was excited to try out the new toasted graham latte.

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My local Starbucks had actually just gotten it’s first shipment of it on that day so I went on the right day!

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I really liked it and loved that it had a lighter flavor and wasn’t too overpowering. It’s definitely worth getting again. I get mine short, non-fat, and no whip. :)

My family is coming over for dinner and a bonfire tomorrow so today, I’ll just be running errands and getting things ready and then I work tomorrow.

Have a great day!

  • What’s your favorite thing about October?
  • How’s your weather? Chilly yet?!
  • Favorite Starbucks drink? Or favorite seasonal drink?

 

 

 

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Filed under Breakfast, Fitness, Halloween, Recipes

Food, Workouts, and Parties

Good morning! I hope everyone had a great weekend!

On Friday night, we went out to dinner with my family.

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I had a delicious gorgonzola pear salad with pecan crusted chicken. It was amazing!

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On Saturday morning, Danny went out to run 14 miles. It’s his longest run so far for his marathon training. His average pace per mile was 8:17. He is fast – I don’t think I’ve ever run even one mile at an 8:14 pace, let alone 14 miles!

While Danny was running, I went to CrossFit.

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The workout was awesome and included lots of ring rows, push-ups, and goblet squats.

On Sunday morning, Danny and I went to the gym together and worked on legs and glutes. We started out our workout with a few minutes on the arc trainer. We tried to see how long we could go at level 100.

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That only lasted a few minutes.

Danny also threw some weighted push-ups in there. :)

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We did leg presses, calf raises on the Smith machine, squats with an overhead plate press, weighted step-ups, hip thrusters, jump squats onto the bench, and a few core exercises. Another great workout!

On Sunday afternoon, we went to a family party for my nephew because he’s home from the Navy for a few more days and then will be leaving.

The desserts were so creative. There was US Navy and American flag jello and the cupcakes were in the shape of an anchor.

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My nephews:

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We visited for most of the afternoon and evening and then headed home.

Today, I have some errands to run and will try to get to the gym late morning.

Have a great day!!

  • How was your weekend?

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Filed under CrossFit, Dinner, Family Fun, Fitness, Running

Climbing the Wall

Happy Friday! I’m so happy that it’s almost the weekend! :)

Yesterday, I went to CrossFit. For a warm-up, we were doing weighted sled pulls outside and the instructor said that we could try climbing the wall if we wanted. I wasn’t planning on trying it at first because your basically climbing straight up a wall and then throwing your leg over the top and I wasn’t sure if my hip could handle it.

Then two other girls tried it so I figured I’d try it too. I didn’t think it would be too hard but I was wrong. It was very hard especially since there’s nothing for your feet to grip to or stand on. The first two times I took a running start  but couldn’t get enough power to boost myself up to throw my leg over the wall. It takes a lot of upper body strength too.

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On the third try, I got it! I took a running start and climbed the small wall and barely managed to get my leg on top of the wall. I got it up and I went over the wall! Yay! I was so proud of myself! That shorter wall was so tough, I can’t even imagine going up the big wall!

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It’s nice to be able to accomplish something and feel proud of myself in a non-running activity. :)

After the warm-up, we did the workout of the day. It was tough especially those box jumps. I think my time ended up being 11 minutes and 30 seconds.

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Today

I went to the gym this morning and worked on back, core, and a little bit of cardio.

For abs, I did some leg raises.

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I try to do as many as I can with straight legs but it starts to bother my hip after awhile so I have to switch to bent leg raises.

After the gym, the kids and I went to Goodwill to get some books.

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I’m lucky that my kids share my love for reading. Jacob will pretty much read anything that he can and Jaden just started reading chapter books by himself. And yes, I got a Nancy Drew book to read. Who doesn’t love Nancy Drew?!

Tonight, we’re going out to dinner with my family. My aunt and uncle are in town from California and they go back next week so we’re getting together for a family dinner!

Have a great Friday!

  • What are your plans for the weekend?
  • What’s the last book you read? What’s your favorite book?

 

 

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Filed under CrossFit, Fitness, Working Out