tag:blogger.com,1999:blog-18692453348397303842024-03-23T03:14:15.737-07:00The Hansen Familyrhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.comBlogger149125tag:blogger.com,1999:blog-1869245334839730384.post-58165802603089413502019-05-21T18:30:00.000-07:002019-05-21T18:30:04.863-07:00How Would You Score Your Relationships?<h2 style="clear: both; text-align: center;">
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; text-align: left;">Relationships. Community. Family.</span></h2>
<br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">What do those words mean to you? On a scale of 1-10 how would you score your relationships with your family, your community, those you surround yourself with?</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpP39rMuMhJtR4IyWjGcbyXNSqmpDZvPk2OFW8kICF1N4qGbtyY3i7UWavYLLEYdpIxMoz-JkdyD9ihSgkOz4P5Mx1KfhpeopVyzrPdQDbV0kwYs1dQK9vYN1dB4scUIurK-Llf4J0kWHZ/s1600/Screen+Shot+2019-04-25+at+10.09.23+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="570" data-original-width="560" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpP39rMuMhJtR4IyWjGcbyXNSqmpDZvPk2OFW8kICF1N4qGbtyY3i7UWavYLLEYdpIxMoz-JkdyD9ihSgkOz4P5Mx1KfhpeopVyzrPdQDbV0kwYs1dQK9vYN1dB4scUIurK-Llf4J0kWHZ/s400/Screen+Shot+2019-04-25+at+10.09.23+AM.png" width="392" /></a></div>
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<br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">More importantly, how would you score the relationship with yourself?</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">So often I find myself questioning, am I good enough at this task, could I do better, am I working hard enough to strive for excellence every day?</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnl002XE19tfRiCgkbsZ18vRdl8unWQ6t_SMJVAGMCrrv1ILqU0xdJOii-XpPZSC889E80ZfvVxvARfgHWpbhRbJukxR5igk8x4kX1Eyi-Qh5othAOCAsHkBu-CM4Logabgx1msmaaUwk0/s1600/Screen+Shot+2019-04-25+at+10.09.33+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="594" data-original-width="543" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnl002XE19tfRiCgkbsZ18vRdl8unWQ6t_SMJVAGMCrrv1ILqU0xdJOii-XpPZSC889E80ZfvVxvARfgHWpbhRbJukxR5igk8x4kX1Eyi-Qh5othAOCAsHkBu-CM4Logabgx1msmaaUwk0/s400/Screen+Shot+2019-04-25+at+10.09.33+AM.png" width="365" /></a></div>
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<br /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">It can feel overwhelming at times. There is so much to get done, at work, at home, with family. That balance is like a seesaw. But when you surround yourself with a community of people to have deep conversations and build relationships with it is then that you see your true worth. Through the support you offer to them or the support they offer you. Just time spent with one another can be enough.</span><br />
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<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span>
<br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Take the time to enjoy those around you. Smile. Be present. Listen.</span><br />
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<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><b><u>Fitness wear:</u></b>Shoes: Brooks Running</span><br />
<span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Bottom: Old Navy</span></span><br />
<span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Tank: Athleta</span></span><br />
<span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Sports Bra: <a href="http://prf.hn/click/camref:1011l5dIn/destination:https%3A%2F%2Fshop.lululemon.com%2Fp%2Fwomen-sports-bras%2FFree-To-Be-Serene-Bra%2F_%2Fprod8430423%3Fcolor%3D31691" target="_blank">Lululemon -- Free To Be Serene Bra</a></span></span><br />
<span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Jacket: <a href="http://prf.hn/click/camref:1011l5dIn/destination:https%3A%2F%2Fshop.lululemon.com%2Fp%2Fjackets-and-hoodies-jackets%2FDefine-Jacket%2F_%2Fprod5020054%3Fta%3D1%26taterm%3Ddefine" target="_blank">Lululemon -- Define Jacket</a></span></span><br />
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<br />rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-1262958941173317002019-05-14T18:30:00.000-07:002019-05-14T18:30:06.223-07:00Gut Health<span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px;">Hi Friend - follow me on Instagram: @reneekhansen</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5rrJmw7tHesxtvN_o1qnZlzfIzoHDzYL_AX0WNrvzK8dT6qH0lfmJUQd1n_njXDMw36zl7hehkcAZcbhoqMLAOHdlFrnszQBd8qRJzc7Zxc0PSH5dul90X6lzGxsrN81ICrbZefNIyCtg/s1600/Screen+Shot+2019-04-25+at+10.07.04+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="593" data-original-width="596" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5rrJmw7tHesxtvN_o1qnZlzfIzoHDzYL_AX0WNrvzK8dT6qH0lfmJUQd1n_njXDMw36zl7hehkcAZcbhoqMLAOHdlFrnszQBd8qRJzc7Zxc0PSH5dul90X6lzGxsrN81ICrbZefNIyCtg/s400/Screen+Shot+2019-04-25+at+10.07.04+AM.png" width="400" /></a></div>
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<h2>
Gut Health</h2>
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">A buzz word? A popular fad? What does gut health mean to you?</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I’ve been listening to podcasts, reading books and educating myself on gut health for almost two years. And NOT because it’s a “fad.” But because gut health relates to other health issues. Like fatigue, brain fog, better sleep, helps with inflammation and more.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Especially if you suffer from any kind of intestinal pain or 💩 problems. It’s your gut you need to heal.</span><br /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Two years ago I went to the doctor for some issues and they wanted to run test after test, put me on medication, etc. that’s when I started researching. Thats when </span><a class="notranslate" href="https://www.instagram.com/chalenejohnson/" style="background-color: white; border: 0px; color: #003569; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">@chalenejohnson</a><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> started to talk about it more too!</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I’ve had one doctor. ONE. Who brought up the term gut health to me, without my prompting, and finally it started to click.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I’m beyond excited to start this book, read about her research and science based facts, and find what works for ME. </span><a href="https://www.instagram.com/explore/tags/131method/" style="background-color: white; border: 0px; color: #003569; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">#131method</a><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> </span><a href="https://www.instagram.com/explore/tags/131methodbook/" style="background-color: white; border: 0px; color: #003569; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;">#131methodbook</a>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-60296366293660643832019-05-07T18:30:00.000-07:002019-05-07T18:30:02.582-07:00Don't Let Someone Else Put a Label on You: 2019 Books to Read<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">January 2018 I told myself I was not going to purchase any books. But rather, use the library. Almost 18 months later I’m still regularly going to the library. I’ve saved over $70 and am supporting our local library and also not accumulating books that collect dust.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I never used to consider myself a reader. In 3rd grade my teacher put me in the “lower reading” group. I struggled with speed and comprehension. From then on I labeled MYSELF as a bad reader.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">It has always been in my head that this is something I’m not good at. Only because ONE person defined a weakness or development area of mine.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Did I stop reading because of this label? No. Even though this label has allowed me to define myself as a “slow reader” or “bad reader” even until now.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I’m still a slow reader, but that doesn’t stop me from enjoying a good book, relaxing, sitting and stopping to read and rest. Graduating from high school, college and maintaining a successful career. Just because someone once put me in a “group” or labeled me doesn’t define who you are.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">In fact when someone labels your weakness or development areas, soak in the knowledge, learn how to get better, but never never give up. Don’t let it define you. You are made up of so much more than a label someone gives you. </span><br />
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<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><u>Books on the list to read this year:</u></span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>The Great Alone</i> by Kristin Hannah</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>When Breath Becomes Air</i> by Paul Kalanithi</span><br />
<span style="background-color: white;"><span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="font-size: 14px;"><i>Firefly Lane</i> by Kristin Hannah</span></span></span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Becoming</i> by Michelle Obama</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Luckiest Girl Alive</i> by Jessica Knoll</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Woman in the Window</i> by A.J. Finn</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Man's Search for Meaning</i> by Viktor E. Frankl</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Where the Crawdads Sing</i> by Delia Owens</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Born a Crime</i> by Trevor Noah</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Small Great Things</i> by Jodi Picoul</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>My Oxford Year</i> by Julie Whela</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>Wildflower Hill</i> by Kimberely Freeman</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>The Night Circus</i> by Erin Morgenstern</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>The Sun is Also a Star</i> by Nicola Yoon</span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><i>The Anonymous Girl</i> by Greer Hendricks</span>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-84238457033025491552019-05-07T18:00:00.000-07:002019-05-07T18:00:08.183-07:00Face Your FearsHey friend - follow me on Instagram: <a href="https://www.instagram.com/reneekhansen/" target="_blank">@reneekhansen</a><br />
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<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Face your fears:</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">This week I walked into a meeting I was extremely nervous for. It’s one of those moments where you want to use every excuse in the book to find a way to NOT go.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white;"><span style="font-family: -apple-system, system-ui, Segoe UI, Roboto, Helvetica, Arial, sans-serif;"><span style="font-size: 14px;">As I was driving to this meeting I was listening to a podcast that talked about finding your greatness. And how you get better is by going through those hard, challenging, difficult moments over and over and over again. Like practice. Repeat it, so you get better.</span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx-ly_GxBv7rS9AK-eeIo2L1zhhI6fgYNivH1uiLsUHOby3NT-Y8_Rkc-JxLM4O5iCKZmJ5wvd3LsB1t1bj4sUQ9HqvsIgSSYgv2mq03ggkWptexy9XUfvwT-KkuTy3mnrYIe1W4GhF2dZ/s1600/Screen+Shot+2019-04-25+at+10.04.51+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="594" data-original-width="592" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx-ly_GxBv7rS9AK-eeIo2L1zhhI6fgYNivH1uiLsUHOby3NT-Y8_Rkc-JxLM4O5iCKZmJ5wvd3LsB1t1bj4sUQ9HqvsIgSSYgv2mq03ggkWptexy9XUfvwT-KkuTy3mnrYIe1W4GhF2dZ/s400/Screen+Shot+2019-04-25+at+10.04.51+AM.png" width="397" /></a></div>
<br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">How is it that in the right moments message like this help you? It was the right timing to pump me up for this meeting.</span><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">In order to find your greatness go through the challenge. Trudge forward so that greatness follows you! </span><br />
<span style="background-color: white; font-family: -apple-system, system-ui, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-67841252242342550152019-04-26T18:40:00.000-07:002019-04-26T18:40:03.951-07:00Focus on Letting Your Light Shine<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">All the negative doubt, comments you have about yourself can create a dark place.</span><br />
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<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">I relate it to a piece of charcoal, but what does charcoal do when you light it on FIRE? It GLOWS 🌟</span><br />
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<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Take all that doubt and light it up 💡 let it shine, it will come back to you. 💫</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivVKbY9j9aNCG_uYtpte8i4CEtHm7m11LDDidB4d_v5b2wcz5slun0UwXq2xjSoAbvNzavkBids5eRpqEsmx6ARg0x6R5qniJ2QOqh4U7OzaGzyIPJe4z38OMh9nnpLtcS51RjnNxMJEpU/s1600/Screen+Shot+2019-04-25+at+8.36.52+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1192" data-original-width="1196" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivVKbY9j9aNCG_uYtpte8i4CEtHm7m11LDDidB4d_v5b2wcz5slun0UwXq2xjSoAbvNzavkBids5eRpqEsmx6ARg0x6R5qniJ2QOqh4U7OzaGzyIPJe4z38OMh9nnpLtcS51RjnNxMJEpU/s400/Screen+Shot+2019-04-25+at+8.36.52+AM.png" width="400" /></a></div>
<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /></span>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-82769105833375827102019-04-25T18:33:00.000-07:002019-04-25T18:33:07.660-07:00Redefine Your Comfort Zone<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">All of my 20+ years of fitness preparation has lead to this moment. </span><br />
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<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Two years ago I taught my first fitness class. Never had I taken a spin class nor had I exercised on a stationary bike. </span><br />
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<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">But over the course of two years I have redefined the term comfort zone. Breaking barriers on the bike, in life. <a href="http://www.ridecampuscycle.com/" target="_blank">Campus Cycle</a> i</span><span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">s more than a spin studio. It’s a place that gives me a platform to share, motivate, elevate, and inspire others to take a leap, try something new and grow. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_Dw_JHfEh3bh2RDyfKb-6I3NOBw4l4LqsiGVXp595U5eBZeMG0xPRwOMZ_AnTCV7WSjWwsWyPZ-McKJ2JudTePS_hfC8tVhmFA2L-OI7L4KhsGUngGL7v6DqOMrPW425KIKB3aGP7A4d/s1600/Screen+Shot+2019-04-25+at+8.33.02+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1130" data-original-width="1122" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW_Dw_JHfEh3bh2RDyfKb-6I3NOBw4l4LqsiGVXp595U5eBZeMG0xPRwOMZ_AnTCV7WSjWwsWyPZ-McKJ2JudTePS_hfC8tVhmFA2L-OI7L4KhsGUngGL7v6DqOMrPW425KIKB3aGP7A4d/s400/Screen+Shot+2019-04-25+at+8.33.02+AM.png" width="396" /></a></div>
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<span style="background-color: white; font-family: , , "segoe ui" , "roboto" , "helvetica" , "arial" , sans-serif; font-size: 14px;">I’ve gained new friends because the people behind the studio, the owners, coaches, interns and of course the riders make this place what it is. It is more than a spin studio, much more. Come and see for yourself, you might redefine your comfort zone too.</span>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-80579054842147084292016-07-12T12:34:00.000-07:002016-07-12T12:34:00.167-07:00What is holding you back? Get started already!<h2 style="height: 0px; text-align: center;">
What is holding you back? Get started and do it already!</h2>
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Get started and do it already!<o:p></o:p></div>
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I was debating whether I should go live here or not, because
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I thought, you know what? This prevents people too front
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getting started with things and they might be afraid of it, why don’t I just go
ahead and do this. There may be people walking by looking at me funny because
I’m holding my phone out in front of me literally on the riverwalk that is open
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Sometimes we just need to get started and that’s the hardest
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I wasn’t quite sure what I was going to talk about today,
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Right? I’m figuring it out while I’m here talking to you.
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Sometimes you just have to go for it. Go for it, do it,
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<br /></div>
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I’m close to rolling out Make Healthy Habits Stick program.
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It seems that people have a hard time getting started. So go
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<br /></div>
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<br /></div>
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rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-86240681510254977122016-07-07T12:13:00.000-07:002016-07-07T12:13:57.137-07:00Stop doubting yourself: Push past barriers<h2 style="text-align: center;">
Put doubts aside. Stop questioning everything you are doing and keep moving forward.</h2>
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<br />
<div class="MsoNormal">
Are you a doubter?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Do you doubt everything? do you doubt everybody? Do you
doubt that I’m speaking to you about some inpriations goals and needs and
information? Do you always doubt people? Do you doubt yourself?<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I’m not talking about being pessimistic. I’ll tell you
today, I was working on projects and I doubted that I could get them finished.
It was hard to move forward because I was working on something that was
tedious, and I didn’t want keep continuing I wanted to quit. I was doubting
myself that I could actually finish.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I feel some people grow up that way, that parents don’t
think that their child isn’t going to complete something so the parent will do
it for them. They are doubting the fact that their child or themselves can
actually complete something or do it or finish it.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
So are you a doubter? Do you doubt other people? Do you
think you can’t complete something?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Have you tried to do something in the past that you haven’t
been able to complete so you jump to the next thing? You doubt you can finish
it. You don’t believe in your mind, in your capabilities, that you can finish
the project you were working on. It seems like a lot of the times we have a
hard time moving forward with some challenges.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
In the last three years, I’ve been challenged numerous times
with my current job. I love that I’m able to continue to grow, but there are
challenges with that. You doubt in your mind if you can keep going.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Today I was getting frustrated and questioned and doubted if
I could finish the project. Am I doing the right thing?<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Are you a doubter? Do you doubt your self with some things
that you want to accomplish, but never get started because you are not quite
sure if you want to continue? You are not quite sure it’s going to work for
you. Or you get started and you realize it’s not for you.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I’ve worked with people with health and fitness where about
the third day they give up. Because it’s not working and it’s making them feel
terrible. I’ll tell you within the third day of a new eating plan there are a lot
of changes going on with your system. The third day and fourth day are some of
the hardest days.<o:p></o:p></div>
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<br /></div>
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I feel that with some projects that I work on, could be work
and could be family related, it seems like it goes in threes. That third day is
so hard. But once you get past it you can maintain something for a lot longer
period of time if you are able to consistent with it. So don’t doubt that you
can’t complete something. If some things change and it’s not quite the way you
want it to be, you can tweak it along the way but don’t doubt the fact that in
that short period of time it’s not working for you.<o:p></o:p></div>
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<br /></div>
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So don’t be a doubter any more. I’m going to tell myself to
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projects I’m working on and trudge through it. Sometimes it’s that little tedious
work and you want to quit and you don’t want to do it anymore, but once you get
past it you are so proud of yourself and you’ve really made an accomplishment.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Put doubts aside. Stop being a doubter. Stop questioning
everything that you are doing and keep moving forward.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment--></div>
rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-67385884148167753622016-05-11T13:27:00.001-07:002016-05-11T13:27:21.595-07:00What would you tell your 22-year-old self?<h2 style="line-height: 18.85pt; text-align: center;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">What would you tell your 22 year old self?</span></h2>
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<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">I'm here to share with you what I would tell
my 22 year old self. View my video over on Facebook: <a href="https://www.facebook.com/reneehansencoaching/?fref=ts">Renee Hansen Coaching</a> or click below to view video.<o:p></o:p></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><br /></span></div>
<iframe allowfullscreen="true" allowtransparency="true" frameborder="0" height="315" scrolling="no" src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Freneehansencoaching%2Fvideos%2F973848172730629%2F&show_text=0&width=560" style="border: none; overflow: hidden;" width="560"></iframe>
<br />
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">I'm Renee Hansen, I'm a wife, a mom of 3 kids
with very busy full-throttle schedules, i work full-time outside the home and I
hvae very little time to myself and I have figured out some ways to help
organize my schedule.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">What would you tell yourself that you know
now, that you wish you knew then?<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><b>Fitness & Nutrition:</b></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">I would tell myself first to focus on your
fitness. Keep it up, you love it, it helps your stress. But, when you turn 32
and 37 you are going to need to focus on your nutrition. People keep telling
you about nutrition and you wish you wouldn't have known more about nutrition
when you were having some stomach problems.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><b>Get Your Schedule Organized:</b></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">Next, if you think you are busy now, HA! you
will get even more busy with three kids in multiple activities, just wait. You
will need to figure out ways to manage your time, because you are going to get
more busy.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><b>Face Your Fears:</b></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">Face your fears! Don't worry about what others
think about you. I still worry about what people think of me. But STOP thinking
about what others think about you. Face Your fears and face your dreams.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">Practice your fears. Like right now! I'm on
LIVE video! I have all these ideas in my head that I want to share with people
and get out and share with people. So, face your fears so you can look back on
your life and feel accomplished and successful. You will look back and think.
Ahhh I did THAT!!!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><b>Focus on Your Strengths:</b></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">Focus on your strengths. It seems that all job
interviews you go to ask you about your strengths and weaknesses. And even in
your performance reviews, people will ask you and tell you what you need to
work on. Well, why can't we just focus on our strengths and focus on the things
that we are really good at even better? That's what I'm trying to do
here. Is to continue to do things better and those things that I do well, I
want to share those ideas with you, so you can get past YOUR barriers that you
are stuck with.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">I was recently stuck, especially with my
schedule and my busy daily life. I was STRESSED out. I even lost my hair during
the holidays becuase we were so busy with life, travel, work and holiday
events. I needed to figure out a way to plan my day. If I would've told my 22
year old self that I would be this stressed out this many years later. I
would've told myself to figure it out sooner!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">In fact, I remember being 14, standing in my
kitchen stressing and being overwhelmed about dance team practice, track
practice, a math test, homework and other projects. I was so overwhelmed!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">I'm curious if you will do this challenge too!
What would YOU tell your 22 year old self. Post in the comments below or post
on your social media. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 18.85pt;">
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;"><b>Follow Your Dreams:</b></span><br />
<span style="color: #383838; font-family: "helvetica"; font-size: 10.5pt;">Lastly - keep following your dreams and
passions and you will look back on your happy and successful life.<o:p></o:p></span></div>
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rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-20134585528621469802016-05-02T13:32:00.000-07:002016-07-20T13:34:44.175-07:00Cracking the code to owning your schedule<h2 style="text-align: center;">
Is your schedule running your life or are you running your schedule? Tips to organize your schedule and your life.</h2>
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<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">You guys! I've finally cracked the code to organizing my day. Every morning I wake up and exercise (I'm sure you know that by now). But I've finally, finally figured out a pattern to make my day feel like I own it! Whew, what a great feeling! </span><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">Do you ever feel like your calendar is taking over your life?</span><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;"><br /></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Do you sit in meetings thinking of all the things you need to get done or people you need to contact?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Does your desk look like this...</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-ZvhUNd1HKmKNx7jONINlN4vVkiZ1tRZibwnNMWHyMpOw91f5YLPfHICtFTCSmGLgabLm05Z0i9Tjgpdmabd5NsZnSBTmc5-Swfh6ppH64bTCg1DaM_qR7SELJzZXXzlyPpC5AtOieJ-/s1600/IMG_3583.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-ZvhUNd1HKmKNx7jONINlN4vVkiZ1tRZibwnNMWHyMpOw91f5YLPfHICtFTCSmGLgabLm05Z0i9Tjgpdmabd5NsZnSBTmc5-Swfh6ppH64bTCg1DaM_qR7SELJzZXXzlyPpC5AtOieJ-/s1600/IMG_3583.jpg" /></a></div>
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<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Do you find yourself thinking about all the things you might forget?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Are you worried about trying to get so much done and not enough time?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Are you constantly worried about forgetting something?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Are you on your phone all the time checking email or your calendar, social media over and over and over again?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Are you impatient and short with people, co-workers, your family, trying to get it all in?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Do you make list upon list upon list and never get them done?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Do you like the feeling of crossing of a tasks on a to-do list?</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Do you write down a task you've finished just to cross it off? ha!</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Guess what? Me too! But I've figured out a way to crack the code to owning your schedule and owning your life!!! The feeling is amazing, exhilarating, and you get so much more done!</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span><span style="color: #141823; font-family: helvetica, arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><a href="http://www.reneekhansen.com/p/dailyplanner">Download your sheet NOW!</a></span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
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<a href="http://www.reneekhansen.com/p/dailyplanner"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKAbtzUL5krkGuWh2ntgbIpH55Nr6fP9hCAmwvnIlFpM2L50-d91jFFKkobPnPCsBV6jJ2iJ5LYAAIrbCo7P2N9Bj9lJ1nAgi9eD528tsBIxUoZaJbnE-F2uCEvW7EVobMDFG9pxkCc2V/s1600/Crack-the-code-Daily-planner.jpg" /></a></div>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">With help from <a href="http://brendon.com/">Brendon Burchard</a> and <a href="http://www.daydesigner.com/">Day Designer</a>, as well as my own personal spin this sheet has been a HUGE blessing to cracking to code to owning my day and NOT letting my email inbox own me! Filling out this sheet every morning is a breath of fresh air. I now control my day! I get to work on MY projects first, I reach out to people with what I need from them instead of finishing project for others. </span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;">Is my day always refreshing, no, there is still chaos. But I feel better, more accomplished, more rested and I have tackled my day according to ME!</span></span><br />
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.32px;"><br /></span></span>
<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px;">I will develop more posts to help explain HOW to use this sheet and what to do in each section so YOU can own YOUR day too!</span></span>rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com1tag:blogger.com,1999:blog-1869245334839730384.post-15317104509688013692016-04-27T11:41:00.000-07:002016-04-27T11:41:00.187-07:00How to train for a race with a busy schedule {BONUS: Part 4}<h2 style="color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 22px; margin: 0px; position: relative; text-align: center;">
I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.</h2>
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Are you ready for the BONUS round? It's all about how your fuel your body with nutrition.<br />
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If you are stumbling upon this post it is from a series. {Check out <a href="http://www.hansenfamilychaos.blogspot.com/2016/03/beginnerracetraining.html" target="_blank">Part 1</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2016/04/beginnerracetrainingpart2.html" target="_blank">Part 2</a> and Part 3}<br />
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Nutrition is a vital part of your race training process. You must fuel your body with important nutrients your body needs. As most of us know, we need water, protein and carbohydrates for energy (macro nutrients). However, our bodies need electrolytes, fiber, vitamins (micro nutrients) too!<br />
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I love a good salad!!!<br />
Roast Beef with homemade honey mustard vinegarette (see video below)<br />
Lemon grilled aspargus<br />
Cherry Tomatoes<br />
Sliced Cucumers<br />
Red leaf lettuce<br />
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Getting the proper nutrition while running will help with:<br />
1. Prvention of Injuries<br />
2. Energy level to sustain longer runs<br />
3. Muscle strength<br />
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Think of it like this...If you put garbage into your system, garbage will come out. Have you ever felt sluggish, unfocused and lethargic and eaten a candy bar? It helps for a little bit right? But then your hungry and back to where you started.<br />
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Here is what I eat to prepare for my run days:<br />
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Night before:<br />
Eat a small handfull of carbs (like Wheat Thins) and protein with a large salad and veggies<br />
Here is a video of my homemade salad dressing: (click on photo)<br />
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<a href="https://www.instagram.com/p/1jr-xRm_Vt/?taken-by=reneehansenfitness" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyMpAhJTprTaso-AKc-WcdmVy11p73VKoJzaFTgg87pf91tyRoiPpuFOOVq-9oIZ8l_nY6oRV3qv_cC-NCW5wfg_PzTeGPyGWfT-5h1P1UhY8pIDo65EsvD00tfyCm1HG8HVTzcV6DQxjS/s1600/saladdressing.jpg" /></a></div>
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Morning before Run:<br />
Pre-workout drink (<a href="http://refreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=&ProductID=400011" target="_blank">energize from Beachbody</a>)<br />
8 oz. water<br />
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During run:<br />
Quest bar<br />
water<br />
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After run:<br />
After-workout drink (<a href="http://refreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=&ProductID=" target="_blank">Recover from Beachbody)</a><br />
Omlete with sweet peppers<br />
1 cup of fruit<br />
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Tell me what are you eating and drinking before, during and after your runs?<br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com1tag:blogger.com,1999:blog-1869245334839730384.post-76630621320466594792016-04-19T11:37:00.000-07:002016-04-19T11:37:03.096-07:00How to train for a race with a busy schedule {Part 3}<h2 style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 22px; margin: 0px; position: relative; text-align: center;">
I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.</h2>
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<div style="text-align: center;">
<i>This is Part 3 to a series...make sure you check out Part 1 <a href="http://www.hansenfamilychaos.blogspot.com/2016/03/beginnerracetraining.html" target="_blank">here</a> and Part 2 <a href="http://www.hansenfamilychaos.blogspot.com/2016/04/beginnerracetrainingpart2.html" target="_blank">here</a>.</i></div>
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Did you do your homework from Part 1 and 2? Did you actually write it down with a pen and paper?<br />
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In Part 2 I asked you to tell me if you have committed to a race. I mean you actually paid the money and you know you need to train. You've set your goals and now you are still here reading tips to figure out HOW you are going to do this.<br />
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I know you are scared and don't know where to start. That is why I decided to put these tips together for you. {My online training course is coming soon!!! I'm so excited! It's still in the works, what would you like to see in the training? Tell me!}<br />
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Anyway back to my final tips to get you started to completing your first race.<br />
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<b>7. Stretch to avoid injury:</b><br />
Stretching is incredibly important before and after you run. On your training days AND on your race day. Yoga is probably the best compliment to running for many reasons such as stretching, breathing techniques and mindset. A lot of people can be afraid of Yoga because they aren't good at it. I am not either, seriously! However, I encourage you to try Yoga during your training and if not Yoga - STRETCH!<br />
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From the May<span style="font-family: Times, Times New Roman, serif;">o Clinic: <span style="background-color: white; line-height: 20px;">After each exercise session, cool down for five to 10 minutes. Stretch your calf muscles, upper thighs, hamstrings, lower back and chest. This post-workout stretch allows your heart rate and muscles to recover and return to normal.</span></span><br />
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<b>8. The Good, the Bad, the Ugly and the OMG Really:</b><br />
The Good - You WILL get to those long runs with the training and tips I've provided. As long as you follow these tips and training calendar! [wink, wink]<br />
The Bad - You WILL have bad days and simply have to stop during training. Don't worry about it, it even happens to high performing athletes!<br />
The Ugly - You will have some pain and soreness, it will be difficult at times, Aaaaand you may not smell very good.<br />
The OMG Really - You will have to pee or poop somewhere during your training runs and it's immediate. Yup, I'm serious - it's the strangest thing, but it comes out of no where and you're like - OMG - I've got to go NOW!<br />
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<b>9. Mindset and Breathing:</b><br />
I mentioned this in tip #7 however mindset goes a LONG, LONG way. If you can visualize yourself completing the race you will get there! Research positive affirmation and many articles will come up. Say to your self, "I love this race training! I'm so good at it!" It will turn your negative thoughts and feelings into a positive mindset that will help you reach your race goal. And if you can visualize yourself completing the race, you then have a mindset to focus on rather than the pain you are enduring at that specific moment in time.<br />
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Breathing is what kept me going during those long runs when I wanted to give up. It's the same method as lamaze breathing during labor. Focusing on something other than the pain of labor. Focus on your breathing in rhythm with your pace and steps. It will push you just a little bit farther than the day before.<br />
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<b><i>Homework: Research some stretching poses or a yoga studio close to you and comment below what you found.</i></b><br />
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Stay tuned for a BONUS tip that I will post soon. It's totally something you don't want to miss!<br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-30154222279336912482016-04-18T06:57:00.001-07:002016-04-18T09:57:38.085-07:00Run your first race and prove them all RIGHT!<h2 style="text-align: center;">
Are your friends always asking you if you are going to run in the next local race? Now is the time to sign up and prove them all right!</h2>
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<i><span style="color: #999999;">Check out my previous race posts: (<a href="http://www.hansenfamilychaos.blogspot.com/2016/01/half-marathon-training-schedule.html" target="_blank">training schedule</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2016/03/beginnerracetraining.html" target="_blank">tips 1</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2016/04/beginnerracetrainingpart2.html" target="_blank">tips 2</a>)</span></i></div>
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Do your friends ask you...Are you running in the next (insert local race)? Or Have you ever run in the (insert tough mudder)? OR Maybe we should do a race for our local fundraiser? If you are interested in <a href="https://www.eventbrite.com/l/event-management-software/">starting your own race</a> for your local fundraiser check out Eventbrite. They can help you get your site up and running! They can help you get your site up and running!
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I get asked these questions all the time and the funny thing is, yes, I exercise a lot, but I really struggle with running. It's tough for me. If you've seen my previous posts <span style="color: #999999; font-style: italic;">(<a href="http://www.hansenfamilychaos.blogspot.com/2016/01/half-marathon-training-schedule.html" target="_blank">training schedule</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2016/03/beginnerracetraining.html" target="_blank">tips 1</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2016/04/beginnerracetrainingpart2.html" target="_blank">tips 2</a>) </span>you'll know it really is a challenge.</div>
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However, they are asking you to run, because they KNOW you CAN do it! So, what is stopping you? Sign up to run a race now and prove them all right!!! I look for my races <a href="https://www.eventbrite.com/">here</a>.</div>
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In fact my first race was back in 2011, a simple 5K for my employer at that time. It took place on the Iowa State University campus. I thought I'd like to participate to support the organization so I signed up and ran the race. I DID'T train at all. Big mistake, Big mistake HUGE (can anyone guess what movie that quote is from?)</div>
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I'm in that group of people somewhere...</div>
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I ran the race fine and my time was about 32 minutes and, yes it was a struggle, but two days after the race, I was sick. I could barely move and later learned I had Delayed Onset Muscle Soreness (DOMS). My muscles were so sore I felt sick to my stomach, could barely move, couldn't keep myself awake for work and had to leave work at 3:00. I went home and went to bed and slept until 8:00pm that evening. Not the best race experience I had.</div>
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The next race I ran was in 2012 for Midnight Madness and this time I was smart! I trained! I learned my lesson. I really wanted to finish before 30 minutes and I did! Barely...my time was 29:59. Midnight Madness is a race in Ames, Iowa that takes place in July in the evening. Therefore the temps are ridiculously hot! But I felt fine after that race because I had prepared.</div>
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Recently friends asked me, actually really, they told me I was going to run the Des Moines Marathon Half with them in October 2015. I thought they were crazy. There was NO WAY I could run 13.1 miles. I mean, I struggled with 3.2 miles, how could I possibly go farther than 4 miles! But as you can see from my previous posts. I did it!</div>
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So if your friends are asking you to run a race, it's because they KNOW you can do it. Don't be afraid or let self doubt get in the way. You CAN do it! I know you can.</div>
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Tell me, have you signed up for a race? If you are looking for a race in your area check out this site: <a href="https://www.eventbrite.com/">Eventbrite</a></div>
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rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-51384176902724930842016-04-06T10:43:00.000-07:002016-04-15T11:09:36.156-07:00How to train for a race with a busy schedule {Part 2}<h2 style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 22px; margin: 0px; position: relative; text-align: center;">
I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.</h2>
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<i>This is Part 2 to a series...make sure you check out Part 1 <a href="http://www.hansenfamilychaos.blogspot.com/2016/03/beginnerracetraining.html" target="_blank">here</a>.</i></div>
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Did you do your homework from Part 1? Did you actually write it down with a pen and paper? If not, take the time to do so now and write down:</div>
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<i style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;"><b><u>What three things will motivate you to complete this race?</u></b></i></div>
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Did you write three things down? Okay good...save those for later.<br />
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My next series of tips will guide you through your race training. One of the factors people don't sign up for a race is motivation and staying motivated. However, the training process is overwhelming. Where do you start, what do you do? HOW do you train? </div>
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These were questions that I had and didn't know how to answer them. I ended up reaching out to friends, posting on social media and private messaging friends who I knew had recently run a marathon. I asked them for resources and links to pages with training schedules. But after looking and looking for something that interested me. I ended up creating my own training schedule that I will share with you. {I will soon put together an online academy of HOW to train for your first race}.</div>
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Tips to guide you through race training:</div>
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<b>3. Find a training schedule that works for you:</b></div>
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There are many, many, many training schedules out there for races. It can be hard and overwhelming to find the one that fits your running or training style. I highly recommend weight/strength training combined with sprint training and long runs. Check Pinterest or google running magazines. I reached out to friends and ended up creating my own training schedule listed <a href="http://www.hansenfamilychaos.blogspot.com/2016/01/half-marathon-training-schedule.html" target="_blank">here</a>.</div>
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<b>4. Be Consistent:</b></div>
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Once you find a training schedule that fits your needs STICK. TO. IT! Follow your training schedule. Put it in your calendar and be persistent that you will accomplish your training. There will be times when you don't want to exercise and that is okay. You will have good days with training and you will have bad days with training. However, staying consistent and persistent will help you reach your goal. Which leads me to my last tip...</div>
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<b>5. Set a goal:</b></div>
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Figure out what you want to accomplish with your goal. <i><b>Remember those three things you wrote down to keep you motivated?</b></i> Those are your goals! Your motivation will keep you going to complete the race and set additional goals. Sometimes your goal can be as simple as, "I want to finish the race without walking."<br />
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<b>Okay, now your homework: <u>Comment below and tell me if you have committed to a race, where and when it is.</u></b><br />
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Come back for my final three tips that I will post soon! Also - would you find it helpful to have an online academy to help you walk through each step and HOW to do them? Please comment below and tell me if this would be helpful!<br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-14393045630036043172016-03-30T13:03:00.000-07:002016-04-15T11:09:06.947-07:00How to train for a race with a busy schedule<h2 style="text-align: center;">
I'm here to help motivate, organize your schedule, give guidance and support for your first race. Especially for those with busy schedules.</h2>
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I bet you've stumbled across this page because somewhere in the back of your head you are thinking about running a race. It's something that you've either never done, or you are afraid to commit to. Or you simply don't have the TIME!</div>
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If you have read some of my previous posts you may see that too am busy. I am a wife, a mom of three very active, busy kids with full-throttle schedules, I work full-time outside of the home with a job that requires a lot of travel and 24 hour access via email and cell phone. I have very little time to myself. Even I was able to do this and I want to share with you HOW I did it with simple and quick tips.</div>
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I completed my first half marathon in October 2015. Friends told me over and over again, "you can totally run a half!" For some reason, I didn't believe them. I'm not a runner, it's not something that I love to do, and it's not something that I'm good at. Therefore, since I'm not good at it, why do it, right? But, as you can see from my previous posts (<a href="http://www.hansenfamilychaos.blogspot.com/2015/09/beginnerhalfmarathontraining.html" target="_blank">Here</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2015/10/halfmarathontraining.html" target="_blank">here</a> and <a href="http://www.hansenfamilychaos.blogspot.com/2016/01/half-marathon-training-schedule.html" target="_blank">here</a>). I DID do it! And I killed it!</div>
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It took me a while to go through the race training process and figure it all out. I did a lot of research and asked a lot of questions to friends who have run multiple races. I learned so much during my training and the race. And since I received a lot of great information, I want to share what I learned with you.</div>
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There are steps that I took to reach my goals. Processes I put in place. Systems. Training. Support. So now I can share this with you. All the race training tips, resources and support all in one spot. I didn't know where to start and HOW to start when my friends asked me to race with them. I had never done it before. And that was my biggest hurdle, HOW to get started.</div>
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I bet you are struggling with a decision to race or not. Something is holding you back, yet you kinda-want to do this! It's a life-long goal of yours, but you're too afraid. You're not sure of yourself, not sure if you can run that far. Running isn't your passion, you can do it, but you're not good at it. Yet everyone around you is telling you, you are completely capable of completing this. And deep, deep down you know you can, you just don't know where and HOW to start.<br />
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I'm here to tell you, you CAN do this! If I can do this, you can do this! Which leads me to my first tips:</div>
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<b>1. Believe in yourself:</b></div>
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You may not think you can actually do it. You may love to exercise, but you don't really like to run. These were all the reasons it took me over 20 years to complete my first half marathon. Ugh! Why did it take so long? </div>
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<b>2. Train with a partner:</b></div>
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Train with someone who will push you. It doesn't have to be someone that lives near you. You will need that person to talk with and share you experience with. This is really important!</div>
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<b>3. Commit to a race:</b></div>
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Yes, pay the money, push sign-up now, push register, actually commit! This will give you a timeline, an end date to reach your goals. You have to commit or you'll never do it. What are you waiting for...go register for that race now!</div>
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<b>Homework</b></div>
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Now take out a pen and paper....I'm waiting...really do this, not on your phone, a real pen and paper and write down: <i><b><u>What three things will motivate you to complete this race?</u></b></i></div>
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Now post those comments below in this blog post! I want to see you really did the homework.</div>
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Stay tuned for more tips coming soon...<br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-419830529514298002016-01-27T20:32:00.002-08:002016-04-15T11:05:41.845-07:00Half Marathon Training Schedule<h2 style="text-align: center;">
Half Marathon Training Schedule</h2>
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Sprint training, cross training, strength training,</h2>
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Beachbody On Demand</h2>
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I promised that I would post my Half Marathon training schedule and time has slipped away from me. Previous posts about Half Marathon training, <a href="http://www.hansenfamilychaos.blogspot.com/2015/09/beginnerhalfmarathontraining.html" target="_blank">Post 1</a>, <a href="http://www.hansenfamilychaos.blogspot.com/2015/10/halfmarathontraining.html" target="_blank">Post 2</a>.<br />
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I trained for 16 weeks. Please note, I am a beginner half marathoner, and this is the schedule I used. My goal was to cross the finish line in under 2:00:00. And the exciting thing was I achieved my goal! I crossed the finish line at 1:58:16. You can do it too!<br />
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Below is the training I used by focusing on using Sprint training and Beachbody On Demand (1,000's of proven exercises by professional trainers) you can sign up <a href="http://www.beachbodycoach.com/esuite/home/cyrenee76" target="_blank">here</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxBjCJGSOAlLVYKFp2VNcqLmGpxCB1M1go_F0dRQK6Q9san9M94495km7yDdbDvNwglK-lPVGpO4IAdiyJJRHASbB8PkFhQqsGtsVSJsU09T1oOk7S8fQgDhFFmn44DXc-PU_K7LKwnG3j/s1600/Half-marathon-training-schedule.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxBjCJGSOAlLVYKFp2VNcqLmGpxCB1M1go_F0dRQK6Q9san9M94495km7yDdbDvNwglK-lPVGpO4IAdiyJJRHASbB8PkFhQqsGtsVSJsU09T1oOk7S8fQgDhFFmn44DXc-PU_K7LKwnG3j/s1600/Half-marathon-training-schedule.jpg" /></a></div>
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<b><u>Training</u></b>:</div>
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I want to warn you this schedule was rigorous and I was exhausted at the beginning. Please pace yourself and know your body when training. It's important to stay healthy and strong when training.</div>
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Be consistent, Commit and stick to the plan. You will gradually get stronger and it gets easier each week. </div>
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<b><u>Nutrition</u></b>:</div>
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Focus on a nutritious meal plan with healthy choices of veggies, fruit, lean protein and carbs. I follow the 21 Day FIX plan. You can find and purchase that plan <a href="http://www.beachbodycoach.com/esuite/home/cyrenee76" target="_blank">here</a> and click on SHOP.</div>
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<b><u>Race day</u></b>:</div>
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Make sure you prepare what you are going to wear based on the weather. The Des Moines Marathon was COooooold! I wore many layers. Many races will allow you to wear warm clothing and remove it while on the course. The race organizers will donate these clothing items to a local shelter.</div>
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<b><u>Family and Friend Cheerleaders</u></b>:</div>
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Training for a half marathon or full marathon takes a lot of time away from your family. My family supported me throughout my entire training and I really wanted them to be there for support on race day. I recommend you share with your family the race route. There will be road closures and marked parking. Since your race will be around 2 hours, your family or friends can see you race in numerous spots. Another recommendation would be for your family to bring bikes. Since parking is difficult at races, bikes are easy to maneuver throughout the race route.</div>
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The best part of my race was seeing my family at miles 3, 8 and 10.5. The 10.5 mile was the best! Seeing them gave me more adrenaline to keep pushing to the finish line.</div>
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All of this helped me reach my goal of finishing before the 2 hour mark.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf79FrkjMNp1ddFLUpUQRiiwh-SmLpUBTYn1Eye1j4ieDU3gbrNgZ1OD12hEvRpEKGGMK1teGS3LU7NRcp1loqNoila4XiFwmvsP6BM2TBHXaK73mvZuEGeQ56mcyAWhFAK5oGRHHoTxBI/s1600/familymarathon.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf79FrkjMNp1ddFLUpUQRiiwh-SmLpUBTYn1Eye1j4ieDU3gbrNgZ1OD12hEvRpEKGGMK1teGS3LU7NRcp1loqNoila4XiFwmvsP6BM2TBHXaK73mvZuEGeQ56mcyAWhFAK5oGRHHoTxBI/s1600/familymarathon.jpg" /></a></div>
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After all the training, putting that medal around your neck is so exhilarating. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI-xJFmpV8tUpMDAKxnAhbSFJNU23egwV9JJjm8gyOLa-L2GWxyqzk0UsZi-2ssfBhAIDzQNz1Yu0oYPoCFGXNw4xN5ng6OeEpdcM1m5r86D3NgnhBAQS1x2uj0YsXkRKJfRr50EDwc0tO/s1600/halfmarathonfinisher.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI-xJFmpV8tUpMDAKxnAhbSFJNU23egwV9JJjm8gyOLa-L2GWxyqzk0UsZi-2ssfBhAIDzQNz1Yu0oYPoCFGXNw4xN5ng6OeEpdcM1m5r86D3NgnhBAQS1x2uj0YsXkRKJfRr50EDwc0tO/s1600/halfmarathonfinisher.jpg" /></a></div>
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Racing with friends is so much fun and creates many memories!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzj4WM_MJsP7MN_NPsRJNY3Cpapjb-6_C4LTvm-cTMbrxxPYurJa518hI-0bsVK-jT6V9vklaRrWmSKKjzH_sulZer5_olF-71DeAuV_8zg8cz-2XlNmXtC5rQlg3YBZBqZ2V_llsuJn9K/s1600/halfmarathonfriends.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzj4WM_MJsP7MN_NPsRJNY3Cpapjb-6_C4LTvm-cTMbrxxPYurJa518hI-0bsVK-jT6V9vklaRrWmSKKjzH_sulZer5_olF-71DeAuV_8zg8cz-2XlNmXtC5rQlg3YBZBqZ2V_llsuJn9K/s1600/halfmarathonfriends.jpg" /></a></div>
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The <a href="http://www.amazon.com/gp/product/B00H2F534E/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00H2F534E&linkCode=as2&tag=hanfamcha04-20&linkId=S5BC75UVMHKL3TEG" target="_blank">shoes</a> that got me through the finish line and training. They are Brooks Ghost.<br />
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<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YoWnvbHEwnhOCn5821HnKku96XLkt44pSoftSQw9MmVBCi-fyyLfvsk6mSVEgxGoerxCp9FNDIgVg-g7AFlWOidSbcIL0-3Xb-w0aLebkeZRH45P3m-4hOnRxtKNGReRBIZkFtEPQLu4/s1600/brooksghosthalfmarathon.jpg" /></div>
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Share with me if you used this training calendar.</div>
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What race are you training for?<br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-49540814106804013842015-10-13T08:30:00.000-07:002016-04-15T11:08:03.330-07:00How to Train for a Half Marathon: Training Schedule<h2 style="text-align: center;">
<span style="font-size: large;">How to Train for a Half Marathon<br />A Beginners Training Schedule</span></h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">This is the second post about my half training. To view the first post go <a href="http://www.hansenfamilychaos.blogspot.com/2015/09/beginnerhalfmarathontraining.html" target="_blank">here</a>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I have ran four road races in my life, they were all 5Ks. My first one was brutal. I ran it in about 36:00 minutes and didn't train. I was so painfully sick from Delayed Onset Muscle Soreness (DOMS) two days after I had to leave work. I went home and slept from 3:00pm - 8:00pm. Worst mistake I made: No training.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I feel I should give you all a little background on my fitness level. I have been very active as a child and have been exercising regularly since I was in 7th grade. I switched school districts when I went to High School (1990) and wanted to get to know people, so I joined Cross Country. I hated it. Oh boy, I hated every bit of it. And I wasn't good. I also ran track which was better, but still, wasn't my favorite.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I was also on the dance team since 7th grade through college, so I've done cross training, weights, strength, cardio, HIIT, kickboxing you name it, I exercise. I like to exercise, it's something I enjoy doing. But running? Ugh, you will hear me complain anytime I had to run. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I've had numerous training plans in my day, and this time, I knew I needed a plan to get me to run 13.1 miles for a race.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">So I did the best thing I could think of...I asked numerous friends who HAVE completed half marathons what plan they use, until I found the best one...my own. I took bits and pieces from each one and created my own plan and I'm excited to share that with you in the following weeks.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">But here are some of the plans that I received:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><a href="http://www.teamvardo.com/">http://www.teamvardo.com/</a></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><a href="http://www.halhigdon.com/">http://www.halhigdon.com/</a></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><a href="http://www.runnersworld.com/race-training/3-day-half-marathon-training-plan">http://www.runnersworld.com/race-training/3-day-half-marathon-training-plan</a></span><br />
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-6384857709666357342015-09-23T05:30:00.000-07:002016-04-15T11:07:12.900-07:00How to train for a Half Marathon: Beginners training<h2>
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How to Train for a Half Marathon</div>
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A Beginners Guide to Race Training</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Have you ever been asked to run a race with someone? It goes like this..."Hey, do you want to run this XX race with me? Come on, you can do it! Do it with me." And your immediate thought is..."If they THINK I CAN do this, I will do this." And you say "YES!"</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Then fear sets in as you start to wonder, what did I just get myself into?</span></div>
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<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Crap, I don't like to run.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">HOW am I going to do this.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">I can't run that far.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Okay, I can do this, I need to find a training plan.</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Where do I find a training plan?</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Can I find a training plan that will be realistic?</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Oh my God, what did I do? Can I do this?</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small; font-weight: normal;">Okay, I can do this.</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">Maybe that is what you have thought, maybe not, but that is what went through my head when I decided to run a half marathon. Something, I always, kinda wanted to do, but never really thought I truly could.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">First, I think you should know, I am not an expert in half marathon training. This is my first time ever. But I thought that I could offer you my experience and everything that I have learned as I train for my first half marathon.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">Some quick steps before you start to train.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">1. Commit to a race:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">If you commit to a race, you have a goal in mind. A date. A distance. A timeframe. This commitment will propel you in your training.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgidzIinYN6Vyd0veRa49FXQ0Sk_a0fqlmWcZhOIB6b1lYAnym-IP7lhxBR1PrWC6uzJ-UmkOhE-F2jvnna-GLDpURlpJUTKGto5bym3V8fdVVym1KvrcUicpOMbJifgUiaZZW4QrKjJlS3/s1600/halfmarathon_getregistered.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgidzIinYN6Vyd0veRa49FXQ0Sk_a0fqlmWcZhOIB6b1lYAnym-IP7lhxBR1PrWC6uzJ-UmkOhE-F2jvnna-GLDpURlpJUTKGto5bym3V8fdVVym1KvrcUicpOMbJifgUiaZZW4QrKjJlS3/s1600/halfmarathon_getregistered.jpg" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">2. Believe in yourself:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">Everyone will tell you, you can do it. Because you probably can, if you set your mind to it. If you believe in yourself and you have confidence in your training schedule you will get farther than you ever imagined. (see my post about <a href="http://www.hansenfamilychaos.blogspot.com/2015/09/how-to-be-more-confident-three-quick.html" target="_blank">confidence</a>)</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjSf3zlI6vy3vJzD8_eHmIzdYfA1ZabjiHumgCU6p3qfV24Kmxtb82FNulIKeOO3aPOQSqXFlQh4wcZ_1d0LLiKJXDTXuRVBqGJUSwE3SDzLFPg2Ew_Pf5AqqyZ-nXgtJU7Q0MxJ6gW2-2/s1600/halfmarathon_believeinyourself.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjSf3zlI6vy3vJzD8_eHmIzdYfA1ZabjiHumgCU6p3qfV24Kmxtb82FNulIKeOO3aPOQSqXFlQh4wcZ_1d0LLiKJXDTXuRVBqGJUSwE3SDzLFPg2Ew_Pf5AqqyZ-nXgtJU7Q0MxJ6gW2-2/s1600/halfmarathon_believeinyourself.jpg" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">3. Find a training plan you can realistically follow:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">Find something that works into your schedule. Something you know you can do. If you like cross training, find a plan that has cross training, if you like treadmill options, look for treadmill training. You have to find a training schedule that YOU LIKE to do. For me, I am using <a href="http://www.beachbodycoach.com/esuite/home/cyrenee76" target="_blank">Beachbody</a> On Demand. I personally love it because of the variety. I never get bored. If you think you might be interested in this option too, email me at: <a href="mailto:cyrenee76@gmail.com">cyrenee76@gmail.com</a>.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKMNv05NpCzGOYOR5eUkM6I6_mYDw70dhgvi_j9L4ZfAjeFm1iBsQ6FMQsCrz25D6tb2CYwd8yaGOgxaAojlU8yWJUP0_sm5OsESUzHZaINtiEIPn0pJTR-8EJGfsptHkxDTQinu4Z_CoL/s1600/halfmarathon_running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKMNv05NpCzGOYOR5eUkM6I6_mYDw70dhgvi_j9L4ZfAjeFm1iBsQ6FMQsCrz25D6tb2CYwd8yaGOgxaAojlU8yWJUP0_sm5OsESUzHZaINtiEIPn0pJTR-8EJGfsptHkxDTQinu4Z_CoL/s1600/halfmarathon_running.jpg" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">4. Be Consistent:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="font-weight: normal;">Stick to your training plan. Plain and simple. If you follow your plan as YOU set forth. You WILL reach your goals!</span></span></div>
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-88759597469766227472015-09-16T07:51:00.001-07:002015-09-16T07:51:15.914-07:00How to be More Confident: Three quick steps<h2 style="text-align: center;">
Three quick steps how to be more confident.<br />Gaining personal growth and confidence in all situations.</h2>
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I’ve thought about confidence because we all have situations
where we lack confidence. Most of the time it is because I am worried about
what others think of me. And let’s me honest I judge people and you do too,
don’t you?<o:p></o:p></div>
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It’s time to be confident in your own skin. It’s who you
are. And not only confident in your body, but in all situations wheather it is
social, professional, parenting, etc.<o:p></o:p></div>
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Don’t make excuses. Just be you. <o:p></o:p></div>
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Be Authentic. Be the true you. Be Yourself.<o:p></o:p></div>
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I need this advice too!<o:p></o:p></div>
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All we should try to do is be better than we were yesterday,
right?<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRNBeWdccMFm3T2nYjlty4nRNsCs8vImE3h3fLG3p8yVL3zPNP2d8W0KSJg_fLinHjiqjeG_-7EQqYhpD7Xh0sL4eSnj4S3Xf_g8BLkaRT0bgHsyXGrvb_BTzF5R1qeEa3xF90gnL7TE41/s1600/11412394_790697164379065_9204578915370364796_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRNBeWdccMFm3T2nYjlty4nRNsCs8vImE3h3fLG3p8yVL3zPNP2d8W0KSJg_fLinHjiqjeG_-7EQqYhpD7Xh0sL4eSnj4S3Xf_g8BLkaRT0bgHsyXGrvb_BTzF5R1qeEa3xF90gnL7TE41/s400/11412394_790697164379065_9204578915370364796_n.jpg" width="300" /></a></div>
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I believe a great way to gain more confidence it to learn,
always learn and grow. I wish we wouldn’t judge so much. I wish that I would
find a way that I could be more confident in my own skin too. I am working on
this and you can too! <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Quick steps to
gaining more confidence<o:p></o:p></b></div>
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<b style="mso-bidi-font-weight: normal;">Step 1:<o:p></o:p></b></div>
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Learn and grow. Listen to podcasts (see my suggestions
below)<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Step 2:<o:p></o:p></b></div>
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Write down your personal standards and stick to it!<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Step 3:<o:p></o:p></b></div>
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Face your fears. Get out of your comfort zone and DO it!<o:p></o:p></div>
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Being judgmental is really a comparison to being “perfect”.
But what is perfect? My version of perfect is probably different from your
version of perfect.<o:p></o:p></div>
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I am sure you have seen that I have been exercising a lot and
I still have imperfect areas.<o:p></o:p></div>
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I’m self-conscience of my very small chest.<o:p></o:p></div>
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I’m self-conscience of my stretch marked, what I consider,
“grandma” tummy, even though I exercise. I know no one wants to see my tummy
area, and nobody should want to.<o:p></o:p></div>
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I’m self-conscience of my thighs. I have a lot of cellulite,
even though I workout and eat right. It’s very VERY hard to prevent or hide
cellulite even with exercise, eating right and trying different creams.<o:p></o:p></div>
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BUT…it’s not only about confidence with body image.<o:p></o:p></div>
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I’m self-conscience of my personality<o:p></o:p></div>
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I’m self-conscience in social situations<o:p></o:p></div>
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I’m self-conscience if I say the right thing<o:p></o:p></div>
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I’m self-conscience about rejection<o:p></o:p></div>
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So, here I am. I am not perfect. I don’t claim to be
perfect. But I will continue to gain more self-confidence. Heck, I’m doing it
now. Getting out of my comfort zone and writing this very personal information
about myself!<o:p></o:p></div>
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I’m gaining more self-confidence by being stronger, by
fitting into clothes that I never dreamed of wearing because they fit better.
And I FEEL better. I am gaining confidence with personal development and
learning more about myself, my struggles, my strengths personally and
professionally.<o:p></o:p></div>
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You can gain more confidence too. I don’t think that
confidence is something that you are born with. Confidence is something you have
to TEACH yourself, something you have to practice. Most of the time it requires
you to get out of your comfort zone and do those things that you don’t like to
do.<o:p></o:p></div>
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The more you put yourself in an uncomfortable situation, the
more confident you will be in that setting. I challenge you to practice being
uncomfortable.<span style="mso-spacerun: yes;"> </span>What are your fears? Face
one fear today. If you do, you are one step closer to gaining more confidence.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Resources:<o:p></o:p></b></div>
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<a href="http://www.chalenejohnson.com/podcast/" target="_blank">Chalene Johnson: The Chalene Show<o:p></o:p></a></div>
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<a href="http://michaelhyatt.com/thisisyourlife" target="_blank">Michael Hyatt: This is Your Life<o:p></o:p></a></div>
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<a href="http://lewishowes.com/category/podcast/" target="_blank">Lewis Howes: The School of Greatness<o:p></o:p></a></div>
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<a href="http://brendonburchard.tumblr.com/" target="_blank">Brendon Burchard: The Charged Life<o:p></o:p></a></div>
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rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com1tag:blogger.com,1999:blog-1869245334839730384.post-13304603350433278842015-06-15T16:44:00.003-07:002015-06-15T16:44:33.410-07:00Dance Recital Tips and Gift Ideas<h2 style="text-align: center;">
Dance recital tips and gift ideas!</h2>
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The girls dance recital was last weekend and I enjoy them so
much. But I didn’t always…<o:p></o:p></div>
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It’s a bitter sweet weekend for us as our oldest wants to
take a break from dance. And I get it, it can be a long season, and she should
be able to choose. I don’t want to force her to keep taking classes if she isn’t
into it.<o:p></o:p></div>
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Our youngest now wants to take a break too. Hmmm? That is a
decision mommy and daddy may have to make.<o:p></o:p></div>
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The girls danced so well, and received so many compliments.
However, there was a time when I used to dread dance recital weekend. It was so
stressful and LooooooOOOOOooooooong. Especially for a child under 6 years old.<o:p></o:p></div>
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I have some tips in a past blog on how to survive dance
recital <a href="http://hansenfamilychaos.blogspot.com/2013/06/mommy-monday-surviving-dance-recital.html" target="_blank">here</a>.<o:p></o:p></div>
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Our oldest daughter wanted to do pinwheels this year as a
gift. I thought that was a great idea. I feel we overload on sweets, it has
nothing to do about being healthy, and I know that I have been focused on health lately. It is more about giving a gift that is reasonably priced, fun to
play with, and won’t make a mess backstage.<o:p></o:p></div>
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She came up with the cute “pun” on the gift tag: “It’s been
fun twirling with you”<o:p></o:p></div>
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Excuse their "stage" makeup. Ha ha!</div>
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I cannot take credit for this idea, but check this out!<o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOsEy4i3BiihP0me_KGMRel3lMORcCq4vjUTH-mzlgtRi5PPPRtX6E-OLR1eHx7gTwJMG7Dqdw-q7GZKcwmjf0X5LII7rfLOL5FxqX1WkF_GTS80u3_cqtvCwzRWyQC444wRL_JqesrsUN/s1600/magnetdance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOsEy4i3BiihP0me_KGMRel3lMORcCq4vjUTH-mzlgtRi5PPPRtX6E-OLR1eHx7gTwJMG7Dqdw-q7GZKcwmjf0X5LII7rfLOL5FxqX1WkF_GTS80u3_cqtvCwzRWyQC444wRL_JqesrsUN/s1600/magnetdance.jpg" /></a></div>
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One of the parents took photos of all the kids during
rehearsal, printed out each photo, adhered it to a magnet, cut out the
silhouette and gave them to each individual dancer as gifts! This will require
time, but…Seriously Awesome! How is that for a non-sweet gift?<o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatsBzj3Hew2hN9V_NtBCm-vTtPsAUPNFbd2-2GNaeUF6QI-1FoAStFpfMQepo8tD4U3Sn4hntcEF78vUZ56fPqnfhVPHgdD0fIz6vyvQ2NnrJZWid8Nmwx4eTR8DngB9h2YzFfb2WGN__/s1600/magnetdance2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatsBzj3Hew2hN9V_NtBCm-vTtPsAUPNFbd2-2GNaeUF6QI-1FoAStFpfMQepo8tD4U3Sn4hntcEF78vUZ56fPqnfhVPHgdD0fIz6vyvQ2NnrJZWid8Nmwx4eTR8DngB9h2YzFfb2WGN__/s1600/magnetdance2.jpg" /></a></div>
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Stay tuned for some fun 4H projects we are working on! Plus
I have some recipes I want to share this summer too!<o:p></o:p></div>
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<b>What do you give as dance recital gifts? Or birthday favors?</b><o:p></o:p></div>
rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-15436539346190376682015-06-03T13:26:00.000-07:002016-01-13T20:03:16.805-08:00If I'm exercising do I REALLY need to eat right?<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;">Nutrition is an important part of your fitness plan.<br />Fitness + Nutrition = Success!</span></span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;">I cannot stress how valuable nutrition is to see a change in your body. To see a change you have to make a change.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;">I used to exercise daily and because I "put-in the work" I felt I deserved a treat as a reward. Every. Day. </span><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;">I was self-destructing everything I worked so hard for, but I truly thought, it didn't make a difference.</span><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;"> I started to notice, over time, that the scale was climbing higher and higher. I went to bed feeling bloated and bleh. I was tired all the time with little or no energy. Something had to change, but I didn't know what TO change.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;" /><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20.7999992370605px;">I thought I needed to change my workout routine, so I started a 30 day challenge with BodyRock.tv and I could hardly get through the workout. She kept talking about nutrition and eating right. But what did that look like?</span></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">I started looking on Pinterest to find meal plans, but I couldn't find anything that I liked that fit into MY family. I Pinned and Pinned many different recipes, but I still didn't have a plan. I would drink Starbucks Vanilla Lattes and a sugary scone or poundcake for breakfast. Something wasn't clicking for me.</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 13px; line-height: 20.7999992370605px;">I was frustrated and I wanted someone to spell it out for me, tell me exactly what to eat, each day. What exactly should I be eating? Ugh! I researched <a href="http://www.choosemyplate.gov/" target="_blank">My Plate</a> and counted calories or food groups. It just wasn't working.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Then I saw a friend post about the <a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=&ProductID=400011" target="_blank">21 Day FIX</a> and I thought, THIS IS IT! I'm going to try this. I was so excited, because I finally found a plan. A plan that would not only help me and my struggle to eat right, but to help my family too!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What I loved most about this plan is that it included a fitness program, like a personal trainer in my own home. Plus it came with a complete meal plan that I could do myself with the foods I liked.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The thing that was most important to me was my TIME. I needed something that could fit into my family schedule, something where I could wake up, roll out of bed, walk downstairs and push play. I needed a food plan that was easy, quick and simple. The 21 Day FIX completely change how I think about food, nutrition, health and fitness.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My results speak for themselves. These are real photos of me over a year span. I am doing the exact same thing in each photo. I am flexing my Ab muscles and the difference is a result of 3 inches around my waist. That's almost TWO pant sizes that I have dropped.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It takes work, a focused mindset and 100% dedication. I'm not going to tell you it is easy. There are many times when I struggled with my will power, especially with chocolate and wine. But this shouldn't completely define and consume your life. It should be a lifestyle that you are willing to adapt to all while enjoying food and life.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can do it too! I know you can and I can help guide you and coach you along the way. I would love to help you reach your goals! I am passionate about fitness and dedicated to helping others, I am now a <a href="http://www.hansenfamilychaos.blogspot.com/p/become-coach.html" target="_blank">Beachbody coach</a>. I believe in these program so much, that I want to take time out of my busy schedule and help others find their confidence with themselves. Come join me! You can do it too!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Email me to get started: <a href="mailto:cyrenee76@gmail.com">cyrenee76@gmail.com</a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What are your health and fitness goals?</span></div>
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rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-84111140697182918662015-04-23T14:17:00.000-07:002015-04-23T14:17:22.349-07:00New Blinds Make a Difference<h2>
New Blinds make a difference. And they are EASY to install!</h2>
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It has been a while since I have blogged. I’ve been busy!
The kids are getting older, I’ve switched jobs, I’m also more active in fitness
and nutrition. But don’t worry, I haven’t stopped decorating rooms or diy’ing
our house, projects, etc.<o:p></o:p></div>
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Since my last post we have finished our basement. We studded
the entire basement ourselves and contracted out the rest. We spend a lot of
time in the basement and I’ll give you a full tour soon.<o:p></o:p></div>
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For now, I am happy to report we have FINALLY added some
blinds for privacy. And let’s be honest, to hide the ugly basement window view.<o:p></o:p></div>
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BEFORE:<o:p></o:p></div>
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My hubby installed these on his own. Incredibly easy to do. You basically screw in the brackets on each side of the window. Slide in the blinds and add the cover piece at the top. Literally took us 30 minutes to do all three!</div>
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We are currently working on some summer projects and our
oldest daughter is currently working on some 4H projects. <o:p></o:p></div>
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What have you been working on lately?<o:p></o:p></div>
rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com3tag:blogger.com,1999:blog-1869245334839730384.post-42809809263277989612014-12-30T09:07:00.000-08:002015-01-14T11:02:10.247-08:007 Day Weight Loss Challenge<br />
<h2 style="text-align: center;">
Are you ready to lose weight? This FREE challenge from Renee's Simplified Fitness will help you jump start your weight loss by taking baby steps to better nutrition and fitness in 7-days.</h2>
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I created this FREE challenge to help you jump start your weight loss. I designed it in gradual steps so each day builds on the following day. It is like taking baby steps to better nutrition and fitness to challenge you each day. But, it’s gradual and shouldn’t feel like a big change when you start. Throughout the week you will be challenged, but I promise it will change you if you follow it completely. If you want to see my posts on Facebook and IG "Like" and "follow" my pages:<br />
<a href="https://www.facebook.com/reneessimplifiedfitness">https://www.facebook.com/reneessimplifiedfitness</a><br />
<a href="http://www.instagram.com/simplified_fitness">www.instagram.com/simplified_fitness</a><br />
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<div class="p1">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihpPw5xK78Rl-mdhwx1hHSp4BtrvUTw_0o0_TJqpJsF6jor_ySmFX0r9ztmKDwYR5ywJy8a8P3Vy16N0mffS9k1Xs4NYQ7s2yaamYM2DgduClA8ahHk0jyN1SfxEIUI2EmPk-VaUVW48gf/s1600/7-day-challenge-cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihpPw5xK78Rl-mdhwx1hHSp4BtrvUTw_0o0_TJqpJsF6jor_ySmFX0r9ztmKDwYR5ywJy8a8P3Vy16N0mffS9k1Xs4NYQ7s2yaamYM2DgduClA8ahHk0jyN1SfxEIUI2EmPk-VaUVW48gf/s1600/7-day-challenge-cover.jpg" /></a></div>
<div class="p1">
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<br /></div>
<div class="p1">
Each day, using <a href="http://www.pinterest.com/cyrenee76/7-day-weight-loss-challenge/" target="_blank">Pinterest</a>, I will post a workout and a nutrition challenge. Each Pin will link back to my website here.</div>
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<br /></div>
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If you have questions, post them in the comments on Pinterest OR on this blog below.</div>
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<br /></div>
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I'm excited to have you join us! If you are interested in the FREE 7-Day Fitness Challenge and want help to lose weight fast and healthy, please fill out the form below. I will email it to you for FREE! That's right, no payments! And you can do it with your friends, family, neighbors or co-workers. On your time, in your home, on your schedule!</div>
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<h2>
Sign up for your FREE 7 Day Fitness Challenge</h2>
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<span class="asterisk">*</span> indicates required</div>
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<!--End mc_embed_signup-->rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com1tag:blogger.com,1999:blog-1869245334839730384.post-89366887452007337162014-11-06T08:16:00.002-08:002014-12-02T10:54:33.966-08:00What is Stitch FIX?Have you heard all the buzz about Stitch FIX? People are talking about it online, on social media at parties and I had to figure out what it was all about!<br />
<br />
Basically it is like having a personal stylist delivered to your door. I LOVE it! Try it out with this link <a href="https://www.stitchfix.com/referral/3073762">https://www.stitchfix.com/referral/3073762</a>.<br />
<br />
Stitch FIX is a great option for busy moms who don't have the time to shop for themselves. Guess what? I'm one of those moms. Plus, I live over 40 miles away from a good shopping mall, and I don't have the luxury to take a Saturday or weeknight evening to go shopping for myself.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZxu2Dln9O_2bcSYiDZl-vCcaCDb4BvtKGYB6t91ZvfzkPYV8VktruQRtdDvDqo76DmSR08yONX-CX8eNWV-5t10t2Tt9G8mRortfhOBXZhVMxj7auc63jBH6VJfkh8S5MPbXWh5LNcsMq/s1600/10649501_10153290979398272_5671771995348617827_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZxu2Dln9O_2bcSYiDZl-vCcaCDb4BvtKGYB6t91ZvfzkPYV8VktruQRtdDvDqo76DmSR08yONX-CX8eNWV-5t10t2Tt9G8mRortfhOBXZhVMxj7auc63jBH6VJfkh8S5MPbXWh5LNcsMq/s1600/10649501_10153290979398272_5671771995348617827_n.jpg" height="640" width="480" /></a></div>
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Aaaand those of you that know me well, know I HATE to shop! I mean literally cannot stand shopping. It makes me grumpy, hungry, tired, irritable. Let's just say I really Do NOT like it.<br />
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So, if you are anything like me; don't have the time, don't like to do it, Stitch FIX is totally for you! Here's a link you can go to: <a href="https://www.stitchfix.com/referral/3073762">https://www.stitchfix.com/referral/3073762</a><br />
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The thing I loved most is, they send little styling cards that go with each item. This helped me so much! It's like my own personal stylist in my closet everyday.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidwSGBD0gnwtZkcN_mOkAw05DzzsTwEAytTkooNyikdC8F1BmDAEazg3SNH23k7Kiu1CMVpc0TM_fvqPrNvKrGWeYrpEiH6wLXvTZfOuXgunL35BLkZ7zaV7USQ93HUL5FWeagJgy4zCPl/s1600/1972331_10153290979503272_9172310463109285598_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidwSGBD0gnwtZkcN_mOkAw05DzzsTwEAytTkooNyikdC8F1BmDAEazg3SNH23k7Kiu1CMVpc0TM_fvqPrNvKrGWeYrpEiH6wLXvTZfOuXgunL35BLkZ7zaV7USQ93HUL5FWeagJgy4zCPl/s1600/1972331_10153290979503272_9172310463109285598_n.jpg" height="640" width="480" /></a></div>
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I've only done this one time and it was so much fun, I signed up again.<br />
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The great thing is you tell your stylist all the details about you, you share your Pinterest page, Facebook page or another other social media outlets with them. They get your sense of style and pick the items that are right for you.<br />
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You select the correct fit, sizes and even what you do and don't like from styles they have pre-selected:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7OA102ZPG5exqYG0cCv5DKDMANe6eONHtamxxQ8i12xGbGC5vLJytVLRfM35GnGHGhDYIwIViHebYkECPmi96FCyi37Nbk_jg7Tt9k0liGg4CHrgpzMr6e_yejgS48WuQSs53Blja5r6_/s1600/Screen+Shot+2014-11-06+at+10.03.11+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7OA102ZPG5exqYG0cCv5DKDMANe6eONHtamxxQ8i12xGbGC5vLJytVLRfM35GnGHGhDYIwIViHebYkECPmi96FCyi37Nbk_jg7Tt9k0liGg4CHrgpzMr6e_yejgS48WuQSs53Blja5r6_/s1600/Screen+Shot+2014-11-06+at+10.03.11+AM.png" height="183" width="400" /></a></div>
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I loved Stitch Fix so much I wanted to share it with you all and thought you might want to try it out too! Click the link below to start your FIX!</div>
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<span class="s1"><a href="https://www.stitchfix.com/referral/3073762">https://www.stitchfix.com/referral/3073762</a></span></div>
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Simply fill out your style profile, and a personal stylist will handpick five items just for you. Good Luck!</div>
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When will your first FIX arrive? My next one comes in December. Merry Christmas to me!</div>
rhansen76http://www.blogger.com/profile/12939319572317692741noreply@blogger.com0tag:blogger.com,1999:blog-1869245334839730384.post-1997327436112849282014-10-29T13:22:00.000-07:002016-07-20T15:36:42.106-07:00Lose the Bloat, Tone and Tighten with a FREE 7-Day Water Challenge<script data-dojo-config="usePlainJson: true, isDebug: false" src="//s3.amazonaws.com/downloads.mailchimp.com/js/signup-forms/popup/embed.js" type="text/javascript"></script><script type="text/javascript">require(["mojo/signup-forms/Loader"], function(L) { L.start({"baseUrl":"mc.us9.list-manage.com","uuid":"2dfd192069e3955d89780cab3","lid":"1eff158c45"}) })</script>
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Do you want to lose weight fast, but healthy?</h2>
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You can lose up to 8lbs. in one week!</h2>
Are you tired of feeling bloated and want to tone and tighten your core?<br />
I know you want to lose weight, get fit and healthy?<br />
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Here are what people are saying about this challenge:<br />
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<i>"I definitely have more energy and simply feel good without soda or</i><br />
<i>other unhealthy fluids and MORE water!" - DC</i><br />
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<i>"I am less bloated." - AB</i><br />
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<i>"I have lost 3 lbs. in 4 days and I know it's because of this challenge.</i><br />
<i>I noticed I am eating healthier too!" - AS</i><br />
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I created this FREE 7-Day Water Challenge because we don't drink enough water!<br />
<a href="https://www.reneekhansen.com/p/7daywaterchallenge">Download it here</a></div>
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<a href="https://www.reneekhansen.com/p/7daywaterchallenge"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbvckpwho1vbs_2taIkgtamPNdOPGgGyieJ1rCjKu0HDvr4cMGZqKtqs5wCvHxAaKy-6MXLl6LAYf9IoCtGvrVrEJ27qLeweAJkzDOFAXlOem8i-LfOKCSW2Xq2sALDggOTgkag4qAX5EV/s1600/7-DAY-water-challenge-1.jpg" /></a></div>
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<span style="text-align: center;">I know you are struggling with the 2:00 pm or midnight cravings I did too! I know that this challenge can help you in so many ways. But you have to want it, it has to be a mind set for you, you will have to commit to it. This 7 day weight loss journey will challenge you, it will test you, but I promise you will lose weight and that bloated feeling if you can put your mind to it 100% for one week. It's only 7 days, you're health is worth 7 days.</span><br />
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<span style="text-align: center;">I bet you are tired of the yo-yo dieting and this is NOT a diet, it is a complete change in the way you think about what you are eating and drinking on a daily basis. It's really pretty easy, it's fast and it's healthy because you are not starving yourself. You eat real food!</span><br />
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<u><b>There are so many benefits to drinking enough water:</b></u><br />
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<li>Helps keep skin looking good.</li>
<li>Helps maintain normal bowel function.</li>
<li>Helps energize muscles and prevents cramps & sprains.</li>
<li>Natural headache remedy.</li>
<li>Helps control calories.</li>
<li>Increases energy.</li>
<li>Flushes out toxins.</li>
<li>Boosts immune system.</li>
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If you are interested in the <a href="https://www.reneekhansen.com/p/7daywaterchallenge">FREE 7-Day Water Challenge full guide</a> and want help to lose weight fast and healthy, please fill out the form below. I will email it to you for FREE! That's right, no payments! And you can do it with your friends, family, neighbors or co-workers. On your time, in your home, on your schedule!</div>
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