I am SO SORRY!  I have been MIA for so long.  Unfortunately life was just getting in the way, BUT I am BACK and we are going to ROCK this fall and be HOTTER then ever for the HOLIDAYS!

Who has been sticking with their plan?  I was rolled off course by an elbow injury a month and a half ago!  I was thrown off a horse hurt my right elbow and have been unable to work or WORKOUT since September 8th!  AAAHHH for those of you that know me my workouts are my sanity.  It has been a rough month BUT I have had amazing friends and family to get me through.

Really in the big picture a month isn't so bad.  My cousin just went for her first run after tearing her Achilles 6 months ago!  I am so happy she is healing so well and she really has been such a trooper barely even complained.... (at least to me)

So anyway... I really want to be at the gym right now for a second workout on my first day back but I missed you guys and needed to get back to work.  So, when I am done here I am going to bang out this quick sprint workout on the treadmill.  Feel Free to join me!

5 minute warm up

30 second all out sprint 

30 second jog 

30 second all out Sprint 

30 second walk

x 4

45 second all out sprint incline 5%

30 second jog

45 Second all out sprint incline 5% 

30 second jog

45 second all out sprint incline 5%

30 second walk

5 minute fast walk 8% incline

3 minute cool out 

Stretch!  

Fuel up post workout with my favorite Fall Shake

2 scoops Vanilla IsaLean

1/4 cup pumpkin

1/2 tsp vanilla extract

sprinkle of cinnamon

Ice and Blend!