My next workout!! This one might be a booger!! Check out that incline

The 20-Minute, Glute-Sculpting Treadmill Routine

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Sculpt your glutes and burn a fast 150 calories with this 20-minute hill-walking treadmill workout.

From the editors of FITNESS magazine

Target Your Glutes

To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5. *RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Great Weekend

The weekend started out by getting out of school early on Friday. So i went to lunch w/Botos & Lori, then came Cindy Nations...that girl is hilarious. Then I headed home, where I was greeted by my two wonderful kids. So we snuggled up on the couch, watched the snow begin to fall. Well, then Cora & I  went to her room, watched a Bratz movie and ending up sleeping for 4 hrs!! (2-6). Then my lovely sister came by and got me to go workout...thanks BB. I think I worked out while sleep walking..  had a good work out... enjoying the bikini workout...feel muscles becoming tighter and getting stronger, love it!!!  After workout, BB treated me to a pedicure... I really needed that, Sarah Galligan... u should be proud... they look pretty... ! hahaha Cora was with us and the man their ending up painting her nails, he called her a mosquito... he said she is everywhere... Botos control your kid would ya!!! hahaha then we got home, got baths, and went back to BED!!!! 

Saturday morning we decided to head up to Wichita Falls. The first thing on our agenda was to visit the Musuem of RailRoads in WF. So we pull up and wait, wait, wait, and waited til Master Botos called the Musuem and they told him that they were 'TEMPORARILY CLOSED!"  he politely, politely asked them to update that info on their WEBSITE. I know, if your anything like my sister, your sayin, shouldn't u have called before u went. We probably should have folks but guess what, we didn't.. or I didn't. so then we went to eat at Buffalo Wild Wings, the kids punched their balloons at every person that walked by. Sorry folks... then afterwards we went shopping for the kids. I took Cora and Botos took Jantz. JC Penny's had a great sale for kids, for everyone... would have looked around more for myself.. but I will reward myself soon in some new summer clothes... knowing the only summer clothes I wear are swimsuits... I love to go swimming, I love to take my kids, we go at least twice a day. So ready for summer.  

Sunday, made it through church... I don't know how but we did. Came home took the kids to practicing their batting at the baseball field. I laid on the green grass watching a lady bug check out m video later... came home, had chili dogs for lunch, then the kids wanted to go to nanna's house... off they went. I laid on the couch watching the Women's bb  games... a & M got beat!!!  Botos then left to go work on the garden w/my dad in his Mom's backyard... I took a small nap. BB came by to ask me to go workout, I said NO!!! then the kids came in and then I sent them off back to nanna's house. Back to sleep I go. Well, then whole gang made it home, we ordered pizza, ate it and then I went to Wal-mart to get Advil. The reason for Advil, is that my legs have been aching so bad that it wakes me up, I kid u not, this is something that has been going on since I was a kid but here lately is has gotten worse... my legs hurt or ache to where I have to rub my feet or get up and walk around or massage my legs behind my knees... I have lost so much precious sleep in the last week due to my legs. I hate to have to go to the Doctor to be diagnosed w/RESTLESS LEG SYNDROME!!! Am I too young for that?  Anyways, we will see how this week goes, I can't explain the pain. It hurts... its irritating... its annoying.  

Back to school tomorrowo... busy week. Baseball game tomorrow night, Good luck Babe, off Tuesday, Wed.-church, Thursday Baseball buddies, Friday baseball game, Saturday-Track Meet.  

Until next time... Mamabotos. 

YES SHE DID!

Great Day!

Well it is Tuesday after spring break and this week so far has flown by!!! At work during P.E.; well I am having fun over there teaching Elementary P.E.. It so awesome to see those little bodies and big bodies come ready to play... i love it!! But anyways w/2nd grade working on their program they haven't had much  P.E. time but they have come a long way on their program. But for 1st graders & kindergarten we are doing parachute activities... never knew how much you can have w/ a huge parachute but we do!!! 1st grade played a game called, "Shark Attack!" Everyone sits on the floor w/feet under the parachute, griping the parachute and making waves... well then on the blow of the whistle you designate certain ones to become sharks, who are underneath the chute and who will grab the other students sitting down by their ankles and pull them under... once a student feels a shark grab their ankles, they are then to raise their arms in the air as if they are drowning and yell for a lifeguard (certain students, who are to rescue them by pulling them out!) Its so much fun to watch them when their ankles get grabbed their eyes get real big and they scream!!! so funny!!  

As for the kinder, we ran underneath we called out a certain color of the parachute and then we made a 'MUSHROOM' that's right we raise the parachute up to make a big bubble and then everyone gets underneath and sits on the edge of the parachute, so now everyone is sitting down on the edge of the parachute, so its like one huge TENT... so cool... i bet we sat underneath there for at least 3 minutes (that is a long time w/a bunch of 5 year olds!) 

As for 3rd, 4th, & 5th; we are having a DDR Dance OFF Tournament, where everyone competes and we record their score on the song chosen and then each week will take the top 10, 5, and then the top 2 for each grade, boys & girls. So eventually we will have the top 6 DDR freaks competing against each other so we will have an overall DDR Champion!!! Whether it be a girl or a boy!!! Who knows!!! The kids really love it, of course u have your knuckle heads that think they are too cool but they still do it and will do it for a prize!!! Which I haven't come up with yet, kind but not really!! So if anyone has a cool idea for a student to when a prize just let me know... i was thinking about these little 'FINGER DDR Dance pads" that the students can play using their fingers, its a small hand held game. I don't know we shall see. 

but the today ended up w/watching the first ever 'BASEBALL BUDDIES' camp... over 100 little kids showed up to learn the fundamentals of baseball taught by the high school baseball team (freshman, jv, & varsity). Sooo cool!!! I am very proud of you babe, that was an awesome thing you did today....  your an awesome coach and your love for the game shows through the work you do. Great job Coach!!! Pics will be posted in the morning or this evening... 

ohhh i just looked over to my left and cora is leaning on me, jantz is laying on her shoulder and they are out!! Tired little kiddos... Two awesome kids!!! love'em so stinkin' much!!! 

Until next time... Mamabotos

This is a picture of my Pappa, my mother's dad when he was three years old. Here is a picture of Jantz, soon to be 3.... 

Crazy uh?? Love my little man!! 

Until next time...Mamabotos

2nd Half of Spring Break '9

Well, enjoyed watching some good baseball over the weekend; intended to go to 1 game but ended up going to all of them. Proud of the Coach & the kids; they are coming around; the coach has been around but the kids are jumping on board. The Bobcats got 3rd in the "Field of Dreams" tourney in Lockney. Man... what a 'FIELD'!!! Its amazing how smaller schools have better fields & facilities... I know ours is looking good but you know its kinda like when you look at a pretty woman or a handsome man; its all on the outside, you really don't know the true dirt such as the what disease that person might have or their past nada! Just like our field; it looks good on top of the surface and surrounding  but how un-level the field is or why teams really don't want to play on this field (Could that be why we don't have many home games? ummm). Now I am writing this from my heart not for Botos so people don't go assuming cause you know what that will do to ya... 

Other than going to watch Baseball; I got to have great conversations in the car w/my kiddos on the way to the game... we stopped to look at deer, cows, horses, & turkey's. Of course they wanted to feed them but sunflower seeds wasn't gonna cut it ahahha.  Along w/some stops of spanking, buckling back in their seats; I"m sure none of you all have ever had to do that and IF you haven't tell me your secret please!!! Nah... I love my kids, let them be kids. 

Well, made it to church services today. I have not made it to church in the month of March except for today. I have been out of town or just plain lazy. I got to thinking while I was sitting in the pew today, thankful my kids were sitting and drawing and being semi-quiet; but I was listening to Trey; Preachers are a lot like Coaches! They expect us to read our bibles, spread the word; do good & be good; attend church. As Coaches we expect our players or ourselves to scout other teams; be at school or u don't play; behave by not getting in trouble cause you as an athlete represent our school/ community/ team/ & u r a reflection of the coach. Its amazing how we won't miss work cause we don't have enough days to be able to miss but yet we miss church cause we had a long weekend and need to sleep in. I am so GUILTY!!! As a teenager, during youth I had a Trey & Chad Massie, two incredible guys to teach us about the Lord.  It hit me this morning how I need to be more like myself & do those little things of reading the bible, The Story or just living Christ like. I have strayed away. I have self-examined myself lately, how hateful I am; say rude remarks (maybe not out loud but to my self); blaming others instead of looking or blaming myself. Now don't get me wrong, I am proud of who I am and who I have become; but as a Christian I need be a better one.  After I left Church; I had the radio on; listening to First Baptist Church- Chad King; it was like "Casey, I have my eyes on you!" Big Brother, Big God...  what if there was d-hall for not coming to church or bible school?  However, bottom line is I will do better and be a better person. 

Until next time... mamabotos

1st Half of Spring Break

Okay so spring break is 1/2 way  over, BUT I still have too much to do and people to go visit. Here is what the kids and I have been doing over the last couple of days. 

Monday: Cleaned house all morning, folded laundry, wiped down my kitchen cabinets (white, so they show everyhing!); then the Kids and I went to have a play date w/a good friend Shauna & Lauren. Shauna & I were neighborhood friends and it carried over into school. The kids and I had a great time, they got to play w/other kids and I got to talk to an adult... Thanks Shauna for a great time...looking forward to our next play date. Ya know, I think that something we need to start, a Kid's Play Date..meet once a week, let kids play, mommy's visit, maybe not a large group but someone different each week or every 2 weeks... I know my kids were looking forward to it, had a great great time.

Tuesday: Spent the day in Estelline; My granny who is bed-ridden now wanted a Sonic burger...  I had asked her on Sunday if she wanted fries, tots, or onion rings? She answered back: ALL OF THE ABOVE! (ahahha) So that is what the kids and I took her and Grand-dad. Let me tell ya, she ate all!!! She might have lost her eye sight but she hasn't lost her appetite!! Man Granny could eat... AFter we ate, the kids and I went w/Grand dad to feed the cows. What an experience for my kids to come face to face w/cows & bulls. Here are a few pics of our outdoor adventures.

Calling in the Cows!!

Throwing the feed... 

The Pro... true Cowboy! (His picture is also on the side of the Stetson Cowboy Hat Box, three cowboys on top of a mountain/cliff, yep he is one of them!)

Just Chilin'  notice Granddad's St. Paty's Necklace... 

WE had a great time w/Granddad feeding the cows. I can remember when I would go visit my grandparents in New Mexico we would go feed the cows. My grandparents have always lived on Ranches in New Mexico, the last ranch was known as the "The Bell Ranch".  Great times... the "hacienda" (Big house) was a place for visitors, not just any visitors but movie stars such as Patrick Swayze. There are too many big stars to list! But in the summer times we would go stay w/my grandparents for 1 or 2 weeks... we would go swimming, play tennis, basketball, but the best part is going 'arrowhead hunting'...love those times... great memories! 

      HERE U SEE A BULL TRYING TO "HEAD BUNT" US.... WHAT A DAY!

Wednesday, Jantz got sick, so I doped him up to attend Daddy's baseball team "long ball" competition during lunch. Had a great crowd and a great time. Perfect weather for some baseball. Proud of you babe, keep up the hard work; things will start coming around soon!! Good luck at this weekend's tournament!!! Which the kids and I will be traveling to this afternoon.  Go Bobcats!!