Traci Havlik

All bridges can be crossed, do not give up! We had the opportunity to go out to Cali again this fall so we took it. With the kids moving on to newer things next year we knew if we were gonna take them it would be now or a long time from now. "Spend money on memories not things". We've had a lot of great adventures lately but it's time to put the work in on our run goals, school and professional goals. Whatever bridge you choose to cross, whatever goal you choose..never give up..and don't forget to enjoy the view from the beginning, middle and end and live in the step your in!

It just seemed like the thing to do. The more time spent in nature the happier I am. Do more of what makes you happy! Since I live in Iowa..I know what the winter months bring..cold..less sunshine, less motivation to move. This is why each winter I add virtual cardio training to my virtual gym's LIVE and recorded workouts!! You choose your cardio machine and you follow along as I coach you through a series of heart racing intervals! Torch calories and speed up your fat burn! 🔥 Until then I focus on coaching you to #optoutside when you can for your cardio for a number of reasons! Which one of these benefits of outdoor cardio do you need the most?? 1. Improves mood 2. Decreases feeling of anger and stress 3. Gives you a time out to get fresh air 4. Increases self-esteem and confidence 5. Helps you to be more active All are great for all of us!! Let's go!

This ain't Iowa pic. What's your first guess?@skylerhavlik and I knocked out a 6 miler this am..started off a little quick as we were excited to find an open road and trail to run. We both experienced some booty tightness from traveling I'd guess..or maybe it was that mainly stair run we did on our #vegasstrip run.. Did you get some mileage in today? Good luck to all the marathoners out there today Ampang up their mileage! Did you know that less than 1% of the population has ran a marathon? So no matter how fast you go..your already in the #eliterunner category!🤣🏃‍♀️ #happyrunning friends!

An unexpected stop in #lasvegas means a lovely run down the @vegas strip! You can imagine the sites, sounds and smells seen on a 10 am run! I really had to let go of control on this one. Flight onto Cali left us (4 hours late in) so they "conveniently" booked us for a flight the next afternoon. Turn lemons into lemonade. A stroll down the lit up strip by eve..a run by morn and back to catch our afternoon flight. Have you ever gotten stranded, canceled or rescheduled? Where at and what did ya do?

WHY AT HOME WORKOUTS WORK! Well, where do I begin? As a mother with young children I had to find a different means to keeping SANE and HEALTHY lol...so getting my runs in in the early morning hours worked! When I wanted to become a STRONGER RUNNER, I started lifting on my own at home. This is when it was suggested to me that I go VIRTUAL! I already had taught live classes but with my kids schedules teaching in the evening hours just wasn't doable. So here we are! AT HOME WORKOUTS are great if you 1. are scared of the gym 2. don't want to take an hour out of your day driving to the gym (TIME SAVING) 3. don't like other peoples germs 4. you like to save money 5. like to not pack your life to head to work or gym 6. you get to make your kids breakfast before sending them to school...SO MUCH MORE!!! Wanna join us? LETS GO!!! 6 WEEK FALL FITNESS CHALLENGE.,YOU CAN DO IT! https://view.flodesk.com/pages/6324d49ad3498568abf5e6a8

Happy place. Have you found it yet? My happy place is between 5-7 am. If you would have told me that 10 years ago I would have said YOU CRAZY. But here I am..coaching virtual workouts in the morning. What's great about them? -I'm home! -In the time I would drive to workout I'd be able to complete two workouts! - cheaper! -time saving! -accountability with like minded busy women -fun and convenient! -in 30-40 minutes I'm done and have time to cook fam breakfast! -personal If your a commuter and having to pack your bag every night..missing out on your home showers and ability to see your kids off to school in the morning these workouts are for YOU. Wanna find out more? Want to add cardio training to your routine to increase your total daily caloric burn? Chk. My bio! #trainer #momfitness #coach #teacher #wife

12 trail miles with @bswanson5 !! The @iowatrailruns series never disappoints! It was a gorgeous morning for a run and I'm SO proud of Brittany!! She come so far in her health and run journey the past few years. Consistency and clear goals is what has gotten here here. Today she had her longest run scheduled ever so I crashed the party. We ran 3 warm up miles before the race..raced a 5k. Then finished with another 6 to round out 12 miles on the day. I am feeling motivated and inspired!! What's your next goal? If your feeling a lack or direction..talk to a friend or think about how it would feel to reach a certain goal..it will change your focus and change your life!!

It's sweatshirt weather! Ok..not super excited..I love all the heat and sweat but it is quite refreshing! I'm excited to see how my hot summer training turns with these cooler temps. This am I got a little extra sleep and ran a quick 3 mile hill workout. Yeehaww! 6x400 meter hill up..jog down. Long run and trail run up this weekend..what about you??

95 degrees? Let's ride!! I saw a few other sweat seekers on the bike trail yesterday..23 miles of pure Iowa heat and humidity..LOVE IT! Today was bodyweight mobility +cardio strength #hiitathome . I love being able to roll out of bed and knock out a time saving workout. Strength at home + cardio workouts give us the best of both worlds as both are important to our overall health! Chk out my story for a #bodyweight workout that you can knock out over your lunch or after work! Don't fear strength..embrace it!! Stick to basics Stay consistent 💪YOU GOT THIS.

Hi!! 5 AM club..are you in? I don't wake up all smiley wanting to pick up pumpkins..but after I coach my virtual workout..and run a few recovery miles I do! Sky and I picked up a few cute pumpkins @alt_farms yesterday. Such a cute fall inspiring spot! What IS so important is working out consistently! When are you most likely to workout? Do you like running or strength? Maybe it's walking and yoga..whatever it is..do it consistently!

8 miles of sun, clouds, thunder, then sun again! It was slow..but that's the goal with these longer slow runs! Long slow runs have been proven to strengthen the musculoskeletal and cardiorespiratory systems, enhance your fat-burning ability and make you mentally stronger. The "long run" should be performed once a week and the length will depend on your fitness level and run goals. What's the farthest you've run?