#RWrunstreak

Run Streak

From Nov 28 through the end of the year pledge to run at least 1 mile a day 

Follow me on Twitter

@mj_schrotenboer #lovetomovemi

Join the Run Streak Challenge on Twitter 

#RWrunstreak

*Challenge Brought to you by Runners World

Weekend Re-Cap

So This might just be exciting to me but I got a Cool New Chap Stick it was in the Check out at Target, EOS is the brand and it is shaped like a little ball, I got the mint flavor and so far I love this little thing. 

Saturday Morning I woke up and it was cold and snowing Brrrrr..... But off to GVSU I went for the Turkey Trot 5k. My sister and I were going to go for faster times however the Cold and the Wind and the Snow did not really make that possible we still did ok, I was third in my age group and she was fourth but for us it was kind of slow. 23:24 and 23:25 we weren't super excited about those times but it happens. After the Run we went to Biggby for a Grande Peppermint Mocha and It was YUMMY. 

With the Snow and the Cold I also had a very Cuddly Golden Retriever this weekend she was so funny, normally she doesn't like the blankets on her but she cuddle like that for a while. 

Highlight of the weekend Seeing Hunger Games Catching Fire... It was a great movie and I was really looking forward to seeing it. So I was happy that we got to go this weekend, and that it really want super busy in the Theater when we went. 

Goal for my Blog... I want to be a Brand Ambassador for some sort of running company or apparel :) 

Fit By Nature

Meeting in the Parking ramp and Going from there because of the Snow!!!!!

Walking class at 6:15pm and Running at 7:00pm.  

Hot for the Holidays

Do you want to be Hot for the Holiday's, This is a Quick and Fast Eat Clean plan to get you ready for the Holidays.

This is a Two week Super Clean, Nutritious Eating Plan.

The Goal here is to fill your body with good healthy vitamins and nutrients so that you feel good and have the energy you need to breeze through the Holidays.

*We will have a Private group on Facebook where I will share with you sample meal plans and great shakeology recipes along with a few guidelines for you to follow so you get the most out of your two weeks. 

Here are your Options
1. Get a Bag of Shakeology and Share it with a Friend or Neighbor
2. Get a Bag of Shakeology and do 2 Weeks before the Holidays and then 2 weeks after the new year. 
3. Lastly Let me know so I can add you to the group  https://www.facebook.com/mj.schrotenboer

Two Weeks Starts on Monday Dec 9 and Ends on Monday Dec 23, so try get your order in by Dec 2 at the Latest. 

Place your Orders Here:
www.beachbodycoach.com/MJSCHROTENBOER

I thought of you Heather

Thank You Heather

My latest Self Magazine came in the mail the other day with Miranda Kerr on the cover, the beautiful Victoria's Secret Model. While I was reading through her tips for staying healthy and in shape the first person I thought of was Heather !!! So what are these tips that made me think of my Heather.....  Well before breakfast she has warm water with lemon and she makes smoothies with lots of nutritious ingredients like chia seeds, raw cacao, goji berries, fresh coconut water and protein powder. As I re-call the morning of the GR Mud Run Heather was drinking a smoothie with many of those same ingredients. What else does Miranda Kerr do that Heather also does and recommends for her friends and clients, body brushing you brush your skin from your toes to your heart and then from your arms to your heart. The benefits of dry skin brushing include removing cellulite, removing dead skin layers, cleansing the lymphatic system and many more. 

How to Dry Skin Brush- Quick easy fast instructions 

• Begin with your feet and brush vigorously in circular motions
• Continue brushing up your legs with long sweeping strokes toward your heart
• Proceed to your hands and arms sweeping to the shoulders
• Brush your entire back and abdomen area, shoulders and neck
• Use Circular Counter-Clockwise strokes on the abdomen
• Lightly Brush the Breasts
• Brush upwards on the back down from the neck-Better yet have a friend or spouse brush your back

A little Inspiration and Motivation

If you train to the very best of your ability and eat healthy foods

and try to be 80% or more successful with the above … 

the rest of the things you want will just happen as a happy accident … 

I promise. Keep Going. XOXO

Glow Run, Chicago and a Great Weekend

Friday Night Glow Run 

Friday evening was off to a good start with a Glow Run at GVSU with my sister :) It was awesome !! We said that we were just going to run for fun and not race at all. Well that lasted all of a few minutes into the run and we had picked it up and kind of started racing we ending up finishing 22:50 yet which was pretty good considering we said that we weren't going to Race LOL !!!

Saturday Day Trip

I was up bright and Early to get in a work out on Saturday Morning before heading out to Chicago, I was able to get some elliptical-ling and a few weights exercise's before I had to get ready to go. By 8am we were off out first stop was Carpe Latte for a nice warm/yummy cup of coffee. 

First Stop in Chicago Millennium Park  I really wanted to see the "bean" which is actually called "The Cloud" but I still think it kind of looks like a bean.

It was very overcast in the morning, you couldn't see the tops of the really tall buildings.

Lunch time at the Cheese Cake Factory ... YUMMY

The Best Part Pumpkin Pecan Cheese Cake

The Hershey's Chocolate Store... 2 Half Pound Reese's Peanut Butter Cups OMG!!!

And the Giant Gummy Bear 

Travis Loves Gummy Bears so I absolutely had to bring a couple of these home for him.

Finished out the Day a Navy Pier, which is also when it started to Rain So we had to take a cab back to the parking garage. 

You think we look like Sisters???

Sunday a Good day to Relax

Forecast for Sunday, Rain, Wind, Rain, Wind..... So we pretty much just Hung out at home most of day. We did get out for a few hours to have lunch by Travis's parents but other then that it was a good day to take a nap, and catch up on some reading and blogging ... Oh and re-reading Catching Fire before the next movie comes out this coming weekend. I am kind of super excited to see this movie. 

Do have books that have turned to Movies that are your Favorites? 

Cheers to a Happy Healthy Week to Come 

What are Your Healthy Plans for the Week ? 

Wintrom Park

 We will be meeting at Winstrom Park – 160^th and Ottawa Beach Rd.  We will park by the fire station off 160th.   It is pretty dark here in the winter so please bring head lamps if you have them.  

6:15 Walkers
7:00 Runners

Lets Run Through the Holidays

Glow Run 11/15/2013

GLOW RUN

Thanks 4 Giving 5k 11/23/2013

Check it Out

Thanks4Giving Run

GVSU Turkey Trot 11/23/2013

GVSU Turkey Trot

Did you Miss Our Work out ???

Did you miss working out with us tonight ? Don't Worry you can still get your work out in at home. :) 

Life

"The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease."

Thomas Edison (1847 - 1931)

Don't Forget Tomorrow is Fit Night !!!! 

7:00 Noordeloos CRC on the Corner of 112th and Quincy

Fit By Nature at Dunton Park

We are meeting at Dunton Park.  We will park in the third entrance....farthest west near the large pavilion.  This park is mostly lite, but if you have head lamps, please bring them along, we never know what we will find at the parks in the winter.   FYI...they also tend to close some of the bathrooms in the winter, so please don't rely on those.

6:15pm walking, 7:00pm running

Great Weekend

TGIF

Friday Evening we had the Cross Country potluck, and that is always so much fun. Lot of people to talk to great food with tons of variety, and the paper plate awards which are always entertaining. The Paper plate awards are the boys give the girls awards and the girls give the boys awards... some of them silly, some of them sweet you never know what they will come up with.

After the Potluck we went out to Our Brewery, a new little brewery in here in Holland, they do not serve any food just drinks, but you are welcome to bring your own food in. We tried all the beers they had on tap and the ciders. They have lots of unique beers like coconut, coffee, and pumpkin. Personally I enjoyed the ciders more then the beers but that is just me. 

Saturday

Saturday Morning was kind of windy again but we managed to get in 7-8 mile run followed by a great cup of coffee at Jp's. My sister met me after the run and we also had some breakfast at Jp's and just sat and chatted for a while. 

Saturday afternoon Shalane Flanagan was going to be a Gazelle sports-Holland and I was super excited to meet her. She is american long-distance runner who holds the American record times in the 3000 m, 5000 m, and 10,000 m. As I imagined she is a tiny little lady and super fit. I was neat to get her autograph and chat with her for a few minutes. 

I was going to ask her if she had any advice for High School Cross Country Runners who want to get faster but I forget, so later in the afternoon I tagged her in a Tweet. Not sure if she will respond but it would be kind of cool if she did. 

+Shalane Flanagan 

Melissa Jo ‏@mj_schrotenboer18h

Great to Meet @ShalaneFlanagan today @gazellesports what advise would u give HS XC runners who want to get faster pic.twitter.com/f8pTxQ7Vt2

Sunday

I spent the rest of my Saturday doing some healthy baking and some cleaning at home. I am pretty proud of these Gluten Free Banana Peanut butter muffins. They made a great breakfast Sunday morning. 

Lovin Life

Monday-Madness 

Fit by Nature was Awesome Monday Night, we met at Prospect park off 24th street in Holland and we worked out hard, lunges, squats, stairs, sprints, it was awesome. If you are in Holland and you love being outside this is the group for you we workout outside pretty much year round. 

I also did my CLX workout today which was Burn Circuit 1. Riley was there for moral support. 

Terrific Tuesday

My day started with an event at work called improving personal productivity. Oh man did I need that !! I get distracted a lot and pulled in many directions in life and at work so this was great for me. I should probably go every year just to keep me self up to date and motivated to be productive. 

Lunch time workout was Pilates with Sasha Sandor Fitness, it was a great workout even though I wasn't really feeling it today. Kind of feeling sore/fatigue not really sure what the deal is. I did kind of have a gluten binge over the weekend which could be causing some inflammation. 

On to fun topic's for the day My NEW Smart Wool socks. They are AWESOME, Gazelle sports has a sale going on right now buy 3 get 1 free, so Travis and I each got two new pairs of socks. I am loving the purple with flowers :) The Socks are kind of pricey but they are great for running, they last longer then normal socks and they don't stink when they get sweaty.

Riley and I went for a walk after work before it got dark and rainy. It was a good walk as you can tell :) don't worry she is fine she is just being dramatic and she doesn't like me taking pictures of her for some reason. 

Not the Best picture but because there was a chance of rain I wore my sweet new Under Amour Hat. 

Run Happy 

Thursday Fit Nights are Back

Love to Move Fit Night Is back again this fall. Join a Great Group of ladies on Thursday Evenings at Noordeloos CRC for an Awesome Full Body Workout that will leave you feeling energized and excited to meet to your fitness goals.

Workouts will include DVD workouts and Custom workouts by me (Melissa) all fitness levels are Welcome.

Up Coming Workouts- Thursdays 7:00 pm

Please Bring H20 a Mat and Light set of Dumbbells or Bands

November 7- Work out by Melissa (Kids Singing Room)

November 14-P90X

November 21-Workout by Melissa

November 28- Have a Great Thanksgiving

December 5- Workout by Melissa

December 12- CLX

December 19-Workout by Melissa

December 26-Happy Holidays, See you in the New Year

Monday

It's not really winter yet, so come on out and join the group!!!   If you need motivation this time of year to keep moving and getting outdoors, please take advantage of our every Monday group.  

6:15pm Walking Group

7:00pm Running Group

Sign up for the session....9 weeks for $45....or both classes this session for $67.50

Tomorrow we are meeting at Prospect Park in Holland...parking on the Baker Lofts side of the park...in the middle of the park.   We did not need headlamps last time we were here, but if you want to bring yours feel free!

Please let me know if you have any questions, need a carpool set up or need a babysitter....this is the no excuses approach to fitness and wellness!  Let's do this together!!!

See you then

Heather

--

Heather S. Winia, CHHC, ACE

THEGROOVE Master Trainer, Holistic Health & Nutrition Educator

16 East Central Ave. Zeeland, MI 49464

616-403-3636

heathergrooves@gmail.com
www.theworldgroovemovement.com 

Heather's WEEKLY GROOVE and Fit By Nature Classes:
Mondays 6:15pm - Fit By Nature Walking & Running Groups, ,ongoing through October, 2013
Saturdays 9:00am - everyBODY GROOVE!  Community Reformed Church in Zeeland

Fit By Nature, Winter Edition

Hello Friends,  Are you ready for a little adventure in your lives?  Do you need to be stimulated...by crisp, clean air, wind and possibly snow...to get yourself out of a rut and into a GROOVE?  Why not start this winter off...each week on Monday nights, with a great workout time enjoying the scenery of a new season.  It REALLY DOES FEEL GREAT TO BE OUT THERE!  There is no bad weather, only the wrong clothing, so dress in layers, get out the gloves and neck warmers cause we are ready to go!!

Fit by Nature

Holiday Session – November 4 – December 30  

(9 weeks/$45/$67.50)(Walk-ins $7/$10both)

Class time is from 6:15 – 7:00pm….Walkers and 7:00 – 7:45pm Runners!

Nov. 4 – Prospect Park – 22^nd and Columbia Ave., Holland

Nov. 11 – Dunton Park – Howard Ave, Holland

Nov. 18 – Winstrom Park – 160^th and Ottawa Beach Rd.

Nov. 25 – Holland Municipal Stadium – (16^th St. and Fairview)

Dec. 2 – Zeeland Athletic Fields – (Baseball Fields off 96^th St.)

Dec. 9 – Centennial Park – downtown Holland, (park on Central near 11^th street)

Dec. 16 – Window on the Waterfront – Columbia Ave and 5^th street

Dec. 23 - Pigeon Creek – Stanton St., West Olive

Dec. 30 -TBA

If you already let me know you are attending, then I am planning on you and will see you Monday.  If you are now thinking of joining us because you were inspired by this email, please shoot me a note letting me know which class you will be attending.  Please share this with friends and family.  Life is too short to miss out on opportunities to hang out with good people, take good care of your bodies and enjoy the beauty of our earth together!

If you have questions, please let me know!

In health and happiness

Heather

--

Heather S. Winia, CHHC, ACE

THEGROOVE Master Trainer, Holistic Health & Nutrition Educator

16 East Central Ave. Zeeland, MI 49464

616-403-3636

heathergrooves@gmail.com
www.theworldgroovemovement.com 

Heather's WEEKLY GROOVE and Fit By Nature Classes:
Mondays 6:15pm - Fit By Nature Walking & Running Groups, ,ongoing through October, 2013
Saturdays 9:00am - everyBODY GROOVE!  Community Reformed Church in Zeeland