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Hey Everyone!! How was your week?? I did a local 10K in Wheatridge, CO and although I went off course, I still ran a decent race. It was also the first week of one of my favorite events of the summer, the Stroke & Stride in Boulder which is a weekly race all summer where you swim 1,500 meters in the rez and then run a 5K. Other than that I am on week 2 of the 21 Day Fix and I have lost almost 2 pounds...YAY!!!

I am grateful for my soft fuzzy dog and my family who always supports all my craziness!

Hope you are doing LOTS of things that you love this week!

Happy Hump Day!

See you next week!!
Kirsten :)

PS...If you don't want to get my newsletter, you can unsubscribe at the bottom! No hard feelings ;)
EASY Vegan Meal...

This week in our  I HEART BEING FIT support group, we are doing a VEGGIE CHALLENGE! Our goal is to eat at least 5 servings (1 cup each) of veggies every day this week. 

Although I LOVE veggies, unless I make a conscious effort, I rarely get them all in.

The easiest and quickest way for me to get them in is to make a giant smoothie and toss in veggies. 

Here was my lunch today which took care of AT LEAST 3 servings.

1 c Spinach and 1 c Kale (I am trying frozen kale and spinach this time because my greens always seem to go bad before I use them up)
1 c Beet Juice
1 c frozen mixed fruit (same reason I use frozen veggies)

I blend it all up in my Vitamix and voila!! Fast, easy, and healthy!

Any questions???
Workout of the Week...Swim

Each week I will feature a swim, bike, run, strength, core, or flexibility workout.

I did a LONG swim today and it didn't feel hard AT THE TIME but by the end I was WORKED! Which to me is a successful workout!!! So here it is...

PS...if you want a shorter workout, you can cut it all in half or thirds. can do a shorter warm up (I take a long time to get warmed up) or shorter recovery in between sets of speed work.

Reply back if you have any questions!!

WU: 1,000 kick/drills w fins
500 dolphin kick on back w fins
250 breast kick w board
250 easy pull w buoy
MS: 8x25 sprint (interval will give you 5 sec rest at start/1-2 by the last one)
500 easy (breast kick, pull, breaststroke, pull, breast kick by 100)
8x50 sprint (same rest interval as 25s, 5 sec rest down to 1-2 by the end)
500 easy (same as above)
8x100 sprint (same rest intervals as 25s and 50s)
500 easy
8x50 sprint
500 easy
8x25 sprint
CD: 500 easy
TOTAL 6,500

Grab more FUN swim workouts HERE!!!
Get all your swim gear HERE!!
I need YOUR help!!


A couple months ago I started breaking out like a teenaged girl. Well, I didn't have acne as a teen, but I can only imagine the horror of it! Don't get me wrong, I have had my share of skin issues, including a 10 year adult onset acne bout that even with meds didn't clear until I changed my diet. But since then my skin has been pretty mellow. A few breakouts here and there, but nothing major, until now.


I woke up one morning and had a few blemishes and by the next day my entire jawline was covered in thick, deep cystic acne.



Read more HERE!!! 

Kirsten McCay-Smith