All Posts By

Patty M

Beat my numbers!

By | Uncategorized

I hate cardio – one reason why I loved Dustin’s way of training.  HIIT and heavy weights.  I do like the feel of when I finish cardio though!  Try to beat my numbers!

Workout Breakdown

Time: 24min.Workout Type: Interval training Exercises: 4

This workout takes exactly 24 minutes and it is an amazing cardio and core training. Set your Interval Timer for 36 rounds of two intervals: 10 seconds and 30 seconds. Your goal is to push at your maximum effort during each 30 second interval and write down your reps during the 10 seconds intervals.

  • Low Jacks with Jump Rope max. ( I didn’t have my jump rope, so this was like in and out sqats) reps  #183
  • One Leg Dead Lift -left leg max. reps   #88
  • One Leg Dead Lift – right leg max. reps   #105
  • Jump Lunges max. reps   #148

I love my GYMBOSS.  I use it for HIIT like this.  I set it for 30 seconds and 10 seconds, 36 times.  During the 10 second rests I jotted my number down and then when I was done, and my body was done shaking (!) I added the numbers up.  I will try this again next week and try to beat my numbers.  Can you beat them?

I also took advantage of the 15% of prograde krill oil this morning.  I just started using this a few weeks ago so thought it would be a good time to get a refill!  And also – thought I’d try the Prograde Metabolism.  I try to drink green tea every day, but in the summer don’t always.  Even though today I am brewing some green tea and peach oolong tea and taking it in a cooler with ice for a long baseball tournament tomorrow! 

Do you have a CSA available to you?  I first learned of this through, who else but Dustin.  I was so excited when I saw in our local paper earlier this spring that there was one starting near me.  Here is my first bunch of goodies last week.  I am going to pick up another bunch today including spinach, strawberries, greens, etc!


Healthy Spinach Dip

By | Blog, Healthy Snacks, Uncategorized

It’s me! Patty!

I’ve been looking for healthy snacks to take to the lake for the 4th.  I love fruit, love veggies, but need to remember to add the protein. Greek yogurt is a great way to add protein!  Today I found this recipe on Oxygen.  I will be making this and serving with pita chips and veggies!

Spinach Dip – Oxygen Magazine

Makes 4 servings

This guilt-free dip provides a healthful dose of protein and phytonutrients.


  • 1 cup smooth low-fat cottage cheese
  • 1 cup plain low-fat Greek yogurt
  • 1 package onion soup mix
  • 1 can water chestnuts, chopped and drained
  • 1/4 cup grated carrots
  • 10 oz package frozen spinach, thawed, chopped and drained


  1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
  2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.”


Follow my blog on exercise and meal ideas!


Have a Great 4th of July weekend!


FMFLers rock the Fargo Marathon

By | Blog, Uncategorized

Hi!  It’s Patty again!  One of Dustin’s bloggers. 

I forgot to blog about the Fargo Marathon in May!  I’m not a runner.  If you’ve followed any of my blogs, you’ll know that I used to lift weights, then got the crazy idea to train for a half marathon, because the Fargo Marathon has become so big!  The first year I was involved, it was with my son, we did the 5K, just because it looked like fun.  That wasnt enough, so the next year I trained for 18 weeks for the half marathon.  It was aweful.  My feet hurt.  My shins hurt.  And the worst thing of all – I gained weight! 

This is me 2009 half marathon - how can that much training produce those big thighs!?

 Kim and I were talking at the marathon and think maybe it had partly to do with we thought we were running so much, we needed lots of carbs and more food.  The other part was I stopped lifting weights.  So now the past 2 years I have been involved in the Fargo Marathon and have done the Go Far Challenge, doing the 5K on Friday night and the 10K on Saturday.  I dont run, I dont train.  I do intervals, 2:2 jog/walk, and believe me, my jog is more of a little giddyup in my walk. 

Anyway….some of my favorite gals that workout with me in the mornings were in the Fargo Marathon.  Jennifer ran the entire half marathon (WOOHOO!), Angela and I both did the 5 and 10K, Angela’s mom did the 5K (so proud of her!), Angela’s sister and niece, her aunt and uncle (who are RUNNERS), my friend Lisa B did the 10K – we couldnt find each other at the Dome – I’m so bummed I didnt get to walk/jog with her!  Kim and I did the 10K together, until the end when I knew Kim wanted to keep running, and my feet just dont handle the pavement and I told her “run like the wind Kim” and she finished the last 1-1/2 miles ahead of me.  We had fun.  The people are awesome.  The atmosphere is unbelievable.  I still dont think running is a long term way to be fit, but I do believe that for some people it’s a great stress reliever.  It’s just not for me.  I’ve been fighting a foot pain for some time now and I’ll stick to my weights! 

Lisa and her sister

Angela and I Friday night before the 5K


Me, Kim, Angela after the 10K

I think next year we’ll have to have Dustin’s business cards to hand out for all the people who inquired about our shirts and his website we had on the back!

Green Smoothie Anyone?

By | Blog, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

Hey – It’s me, Patty, one of Dustin’s FMFL bloggers.  Just a quick blog on a recipe that you need to try! 

Memorial day is not a good one.  It’s cold, it’s wet, and there are severe storms headed our way later this afternoon/evening.  So – I’m inside, catching up on some bookwork, housework, recipes, planning, batch cooking, blogging, etc. 

A friend of mine from Spark People challenged me to try to put spinach in my smoothie.  I’ve thought about doing it for some time, but eesh!  Well – LOVE IT!  I think I’ve had a green smoothie almost every day, if not every other day since!  Even my 7-year-old tried it and liked it.  Maybe not enough to ask me to make one individually for him out of the blue, but he has taken a drink each time I’ve made one so that’s a start! 

Here’s my favorite mix:


Frozen banana

Prograde vanilla protein powder

Ice, water

Chia seeds



Today I added strawberry to it, it’s just as good, but it changed the color a little; I prefer the bright green color!  🙂 

Doesn’t that layer of healthy ingredients look delish!?  It is!

Try something new!  Try a new exercise routine.  Try a new recipe. 

And thank a veteran this Memorial’s day! 

What am I waiting for???

By | Uncategorized

Hi – This is Patty, one of Dustin’s Bloggers. I’ve got the information, I know what to do, I’ve done it, but really? Have I really done it?  I just received my #12 FMFL DVD in the mail this weekend!  I’m stronger, I can do exercises I couldn’t do when I got #1, but still not where I want to be when I look in the mirror.  It’s not Dustin’s fault – he gives us all the tools, it’s up to us to use those tools.

Read More

How Many Days to Make it a Habit?

By | Behavior Change, Blog, Fit Moms For Life DVD, Nutrition, Uncategorized

Patty – one of Dustin’s blog contributors here!

Hot Lemon Water – do you do this?



Tosca Reno – Love her books.  In every single one of them she talks about how she starts her day by squeezing a lemon in a mug of hot water.  I tried it once, didn’t like it.  Tried it again, didn’t like it.  Kept reading about the health benefits of it and thought I’d try it for a few days.  Well – after about a week of just a few sips each day, I am now starting every morning with this ritual and look forward to it! 


  • Helps shed toxins from the body.
  • Acts as a liver tonic.
  • Improves skin tone and quality.
  • Works as a natural diuretic.
  • Helps dissolve gallstones.
  • Breaks down phlegm.
  • Relieves nausea.
  • Relieves constipation.
  • Is a digestive aid.
  • Alkalizes the body.
  • Improves immunity.

I also watched Dr. Oz the other morning when I noticed the topic was 7 essentials for woman 40 and older and this was one of his tips also! 

With some persistence and encouragement from others who are healthy and fit, I tried and tried this, and now just like doing my FMFL DVDs 3-5 days a week, it has become a GOOD habit and just part of my daily routine. 

Buy some lemons – try it.  It may take a few days or a week, but you’ll like it and look forward to it! 

Do you do this already?  Are you going to try?

Extreme Couponing – healthy?

By | Blog, Nutrition, Uncategorized

Hi! It’s Patty – one of the bloggers for Dustin. 

I just happened to turn on TLC and that new show called Extreme Couponing was on and caught my eye.  In the past I have tried to use coupons to save money, but honestly have found that as far as food – there really is not a lot of nutritious items that have coupons.  I find that the majority of coupons is canned soup, boxed meals, cereal, soda, packaged this and that.  My husband once challenged me to be able to get a bunch of groceries for a couple dollars like I’ve seen people do on tv (prior to this new show) and I was set out for the challenge, and seriously – it’s all processed food!  Sure there is the toothpaste, mouthwash, laundry detergent, etc.  But as far as nutrition….nada. 

With the economy as it is now, and with gas prices so high, how do you save money?  Would you sacrifice your health, the health of your family, and buy processed food with coupons, or will you pay up and get the healthy food?  I know what I’m doing – I’m going for the healthy food – shopping the parameter of the grocery store, loading up on veggies, meats, fruits, dairy and avoiding the middle isle’s as much as possible.  In exchange – maybe cutting out part of the Direct TV? 

In the time it took me to write this blog the lady featured on the Extreme Couponing show went grocery shopping; her total was $638.34 and after coupons it came to $2.64.  Wow!  She showed how she organizes her food purchases – her garage is lined with shelves and very neat – with tons of boxes and cans of food; but what caught my attention was they mentioned in this last grocery trip she purchased 20 liters of soda.  Seriously????

How do you save money?

22 days and counting!

By | Uncategorized

Hey! It’s me, Patty, one of Dustin’s bloggers.

31 days blog is now down to 22 days and counting!  Things are going great!  Last week I did my darndest to stay away from sugar, sweets, junk.  I did great all week except for Friday when we attended the UND Sioux hockey game like we do for every home game, and my son just had to have carmel popcorn!  So – a little slip there.  I am tracking again on Spark to make sure I’m getting the protein I need, as that is always a struggle to keep up.  I am back to using the Prograde protein after workouts and also tried the Prograde Meal Replacement and LOVED IT!  Yesterday while running errands and getting groceries all day, I brought my small cooler with 15 ounces of milk and a serving of the meal replacement and around lunch time had this while going here and there and it was great!   Workouts are going great as usual with my group M-F mornings.  I’m down a few pounds and feeling great!  Funny how clean eating can change how you feel so much!  Read More

What can I do in 31 days?…

By | Behavior Change, Blog, Mindset, Nutrition, Transformations, Uncategorized


This is Patty, one of Dustin’s bloggers here!

Puerta Vallarta – 31 days!  My husband and I have never been on a ‘real vacation’ and we’ve never left our two sons behind before, not even one night!  We are heading to Mexico with 9 other couples in 31 days.  Anxious, nervous, excited, etc.  I’ve been working out very hard for months now, and I see results.  My jeans fit better and I feel strong.  STRONG IS THE NEW SKINNY!  But – I still feel ‘skinny fat’.  I still have areas that need trimming and I still have weight that I want to come off.  Not a lot, 10-15 pounds would be great.  I did notice that when I was journaling my food intake is when I saw the best results, just like Kim talks about in her last blogRead More

Holiday Eating Tips???

By | Blog, Nutrition, Uncategorized

Hi! This is Patty – one of Dustin’s bloggers.

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table
knows nothing of the Holiday spirit. In fact, if you see carrots, leave
immediately. Go next door, where they’re serving rum balls.

2. Drink as much eggnog as you can. And quickly. It’s rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-alcoholic or something. It’s a treat. Enjoy it. Have one for me. Have two. It’s Christmas!

Read More

Be in the moment…

By | Behavior Change, Blog, Mindset, Uncategorized

Hi! This is Patty, one of Dustin’s blog contributors!

Texting, Tweeting, Facebook, etc. 

If you read my last blog about downsizing you’d see that I’m trying to downsize my life so that I can have more quality time with my family and be better at the things I do instead of doing a bunch of things I’m only doing so-so, just get it done.

Do you spend time on tweeting? Do you spend time on texting? How often are you on Facebook when there are more important things you can be doing?  I have often thought of closing my FB account and honestly the main reason I keep it active is to stay in touch with my FMFL group and keep encouring them, which in turn encourages me.  Do you phone in your nutrition?  Do you phone in your workouts? Read More