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Hey everyone! How was your week? To be honest I am SUPER tired! I have been waking up at 5am every morning for the past 2 weeks in order to fit everything I want to fit into my day, and it's starting to wear me out!

I did a 5K on Saturday and ROCKED IT with a 22:04 (1st in my age group) but then Sunday did an Indoor Tri and got my ass kicked! I was exhausted and dragged myself through to the finish. 

I decided to start taking iron and B-12 in case those are low. Can't hurt right???

By this time next week I will be in Cali visiting my sis and her kids, training in the sunshine, and swimming in the outdoor pool! Can't wait!!

I am  grateful for the massage I got today! I needed (and wanted) it like CRAZY!!!!

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 Meals

Crock Pot (slow cooker) "cooking" is pretty much the easiest way to cook! LOVE IT!!! And usually inexpensive too! BONUS!! Here is probably the easiest recipe EVER!!!


Check out my videos at  
for more easy vegan meals and snacks!
Workout of the Week...

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

Last weekend my friend Wendy and I did an indoor triathlon. It was a 15 min swim, 15 min bike, and 15 min run all indoors and you try to get as far as  you can in 15 minutes!! Fun right???

We dicided to add some adventure to the morning and did the run on the stepmill. So I decided to make it my weekly workout. If you don't have access to a stepmill, you can also do this on stairs, but BE CAREFUL!!!

5:00 easy, slow, warm up
4:00 easy/1:00 run as fast as you ca
3:00 easy/2:00 run
2:00 easy/3:00 run
1:00 easy/4:00 run
5:00 super easy cool down

SIMPLE yet effective!! 

Why the Birthday Present I gave my Mom on her 50th made her cry

I love telling this story...not because I like to see my Mom cry, but because for me it's an inspiring story and it gives me ammo for people who tell me they "can't" do something that I KNOW they can do.

The year was 2002. I had been a Personal Trainer since 1990 and always helped my friends and family with any health/fitness/nutrition related stuff, so they were used to that. In 1999 I did my first triathlon, and became instantly obsessed. I ended up not only doing an ironman distance triathlon 2 years later, but also got my triathlon coaching certification and started coaching immediately after.

Instantly I was signing all my friends and family up for triathlons, they were NOT used to that.

Kirsten McCay-Smith