tag:blogger.com,1999:blog-47265363284065862302024-03-13T07:12:32.457-05:00The Renfrow Recapnatrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.comBlogger108125tag:blogger.com,1999:blog-4726536328406586230.post-27962012394707503162011-12-27T20:42:00.001-06:002011-12-27T20:42:51.207-06:00Merry Christmas<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-1qm1jphxyc4/TvqCGUcmEGI/AAAAAAAAAyo/FDTLQVfK2dk/s1600/IMG_6536.JPG" imageanchor="1"><img border="0" height="400" src="http://4.bp.blogspot.com/-1qm1jphxyc4/TvqCGUcmEGI/AAAAAAAAAyo/FDTLQVfK2dk/s400/IMG_6536.JPG" width="267" /></a></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com2tag:blogger.com,1999:blog-4726536328406586230.post-63693898459226742192011-10-22T20:08:00.000-05:002011-10-22T20:08:23.528-05:00Kinsey is home!!!<a href="http://www.4029tv.com/news/29560220/detail.html#.TqNo63V8GAU.blogger">Marine Surprises Mom With Homecoming - Local News Story - KHBS NW Arkansas</a>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-22496886536386413612011-08-24T22:37:00.005-05:002011-08-24T23:30:58.608-05:00Thank you Eller's!!While the girls have been at school... this is what has been occupying my time for the last week or so.<br />
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Cory Eller serves in the Oklahoma National Guard 45th Infantry Brigade. If you were not aware the 45th's deployment to Afghanistan this summer was Oklahoma's greatest number deployed (around 3400) since the Korean War. The 45th is currently still serving a one year deployment...<br />
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Cory's wife Jackie has recently given birth to their baby boy. At the end of Cory's 2 week leave from Afghanistan I was able to capture some heartsmiles with my camera before he returned. Enjoy these moments of the heart...<br />
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Thank you Eller Family for all of your sacrifices you continue to make for our country.<br />
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http://heartsmiles.smugmug.com/photos/swfpopup.mg?AlbumID=18705165&AlbumKey=24MTGW<br />
natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com4tag:blogger.com,1999:blog-4726536328406586230.post-17416853691783896022011-08-22T16:35:00.000-05:002011-08-22T16:35:41.816-05:00Sophia was Baptized!!!We were so excited and very blessed to finally be able to baptize our Sophia. We would like to celebrate her journey with this video... the baptism begins at 7minutes 54seconds:<br />
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<div style="background: url(http://www.christian.tv/img/embed_footer-img.png2) 100% 100% no-repeat; height: 315px; position: absolute; width: 480px;"></div><embed allowfullscreen="true" flashvars="file=rtmp://chrtv.fcod.llnwd.net/a651/o1/0128/Asbury_Sermon_08-14-11_11.mp4&autostart=true&fullscreen=true&skin=http://www.christian.tv/embed/flash/stijl.swf&volume=80" height="358" src="http://www.christian.tv/embed/player.swf" width="480" wmode="transparent"></embed><br />
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We take our commitment to our girls and their path and journey with God very seriously and give thanks every day that HE has blessed us with them. Thank you for letting us share this special moment with you.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-EVZ_HUKE3Tk/TlLK5YlVLGI/AAAAAAAAAyQ/ZTwrpXCjiio/s1600/IMG_4343.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://1.bp.blogspot.com/-EVZ_HUKE3Tk/TlLK5YlVLGI/AAAAAAAAAyQ/ZTwrpXCjiio/s320/IMG_4343.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-91BZCHTKwEo/TlLLAodmbOI/AAAAAAAAAyU/oGdXSvDj5eE/s1600/IMG_4351.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-91BZCHTKwEo/TlLLAodmbOI/AAAAAAAAAyU/oGdXSvDj5eE/s320/IMG_4351.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-LYRjg3yu7B0/TlLLI_OpMnI/AAAAAAAAAyY/nYuej--I3Gc/s1600/IMG_4365.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-LYRjg3yu7B0/TlLLI_OpMnI/AAAAAAAAAyY/nYuej--I3Gc/s320/IMG_4365.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-tnxhzlfjlqY/TlLLR2RB56I/AAAAAAAAAyc/_dqbHD0K70k/s1600/IMG_4376.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://1.bp.blogspot.com/-tnxhzlfjlqY/TlLLR2RB56I/AAAAAAAAAyc/_dqbHD0K70k/s320/IMG_4376.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-RAvYepgq47U/TlLLX4hUoiI/AAAAAAAAAyg/KooZkkaqzr4/s1600/IMG_4377.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://4.bp.blogspot.com/-RAvYepgq47U/TlLLX4hUoiI/AAAAAAAAAyg/KooZkkaqzr4/s320/IMG_4377.JPG" width="320" /></a></div><br />
natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-17676909985986037362011-08-01T16:51:00.000-05:002011-08-01T16:51:43.549-05:00New Favorite!!!I cannot get enough of this new book. Many of you have requested that I come to your house go through your pantry and then take you shopping... Oh how I would love to do that for each and every one of you. But if you live miles and miles away and/or we are not able to get our schedules matched up here is the next best thing!!!!<br />
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<div class="separator" style="clear: both; text-align: center;"><img border="0" height="320" src="http://4.bp.blogspot.com/-41A9lQo0oFw/TjcV_GI4_LI/AAAAAAAAAxw/9271AL9FeRo/s320/epcover.jpg" width="249" /></div><div style="text-align: center;"><a href="http://www.amazon.com/Everyday-Paleo-Sarah-Fragoso/dp/098256581X/ref=sr_1_1?ie=UTF8&qid=1312233048&sr=8-1">Everyday Paleo: By Sarah Fragoso</a></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I cannot say enough about it. I would like to purchase a crate keep them in my car and hand them out to everyone I know. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Essentially it is a cookbook filled with great pictures of recipes anyone can prepare and enjoy (egg muffins, paleo pizza... to name a couple). But something I wasn't expecting from this book was an AWESOME get started guide that includes how to clean out your pantry and then re-stock it with paleo essentials, weekly grocery lists for a 30 day paleo meal plan, then a two weak lunch menu for your kiddos too and lastly an at home exercise section. It truly answers almost ALL the questions that we are asked about of our own paleo and crossfit lifestyle. </div><div style="text-align: left;">The other thing I love is she shares her story of how her journey began... she was not a person who worked out all of the time, she has 3 kids... had just lost her mother to cancer.... she was out of shape... she was YOU... she was ME... she is someone for one reason or another we can relate to. Every time I open the book I feel like Sarah is in my kitchen chatting about what she is going to fix for herself and her family that night and we are swapping recipes! </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Hmmm... maybe I should get a little more adult conversation in during the day... </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">My point is she makes it interesting and simple to understand.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Anyway I have made a couple of recipes from her blog <a href="http://everydaypaleo.com/">Everyday Paleo</a> and Garth and the girls have eaten it up!!! Here is the first recipe we made from the book: Seafood Enchiladas...</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-L3iYM6H5wzE/TjcafuMAr_I/AAAAAAAAAx0/M65nXKiqNv4/s1600/IMG_4745.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-L3iYM6H5wzE/TjcafuMAr_I/AAAAAAAAAx0/M65nXKiqNv4/s640/IMG_4745.JPG" width="499" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">So delicious!! Seafood not your thing?.?.?. this recipe could be made with seafood or chicken or any other lean meat of your choice! The red enchilada sauce was tasty. We had steamed broccoli and avocado with ours to balance our plate. Garth barely had enough leftovers the next day for lunch.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">So if you are not sure what is for dinner tonight, why not try one of <a href="http://everydaypaleo.com/category/food/">Sarah's Everyday Paleo</a> recipes for you and the family????? </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I think I would like to try and make every recipe in this book... the <a href="http://everydaypaleo.com/">Everyday Paleo </a>version of <a href="http://www.imdb.com/video/screenplay/vi710869529/">Julie&Julia</a>????</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-75683471781238661132011-07-26T13:40:00.000-05:002011-07-26T13:40:58.831-05:00Busy, Busy, BusySo we have been enjoying every minute of our summer! <br />
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Visiting with friends and family, waiting for the baby to arrive and started a little dining room makeover to name a few things.<br />
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The girls are now in swimming lessons every day here at the house so that is keeping us close to home for the next few weeks but I don't think they mind one bit as long as they get to swim.<br />
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Here are a few pics of our summer so far! Hope you are enjoying yours as much as we are... STAY COOL!!! And find some WATER!!<br />
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<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/LBa9LDtcrYY?hl=en&fs=1" width="425"></iframe>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-63298557216145915002011-07-04T12:21:00.001-05:002011-07-04T16:32:44.078-05:00Happy 4th of July!!!Thank you Kinsey Renfrow and Jonathan Harry for your service right now in Afghanistan!!!! And of course thank you to all who have ever served and your families!!! (And you too EARL WILLIS!!!)<br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Mom tried to take some pics of us for the 4th... ahhh here is what we got.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">We hope it gives you a good laugh and that you enjoy your holiday weekend.</div><div><br />
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<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/uMM92fBRHHk?hl=en&fs=1" width="425"></iframe>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1tag:blogger.com,1999:blog-4726536328406586230.post-71080200478565141952011-06-30T12:15:00.001-05:002011-06-30T12:23:09.054-05:00Why, Why, Why...<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fvGev4P7DqE/TgyqVtXR3VI/AAAAAAAAAxs/MRAvFYFyZFU/s1600/IMG_4587.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><img border="0" height="320" src="http://3.bp.blogspot.com/-fvGev4P7DqE/TgyqVtXR3VI/AAAAAAAAAxs/MRAvFYFyZFU/s320/IMG_4587.jpg" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: xx-small;">April Working hard on her kettlebell swings</span></span></i></td></tr>
</tbody></table><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">So I have a client that is making great strides on her new journey of clean eating and crossfitting. </span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I am not a doctor I am not a scientist but I do love to do research. I do realize that anyone can put up a website and provide information that supports their claims. So, I am not claiming that this is the end all be all way of doing things. I am saying this makes the most sense to us. When we applied it to our life we saw and felt results we never dreamed of and now sharing that experience with April reinforces that feeling everyday I see her succeed.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">April is making such great strides that many people in her life are turning their heads, scratching their noggins and asking... "Hey April, What are you doing? What is different?" When pressed April will answer and is quickly bombarded with comments like... "You do WHAT??? or You should be able to do or eat X, Y, or Z!" There are a lot of people who truly want to understand what she is doing but she has had a lot of nay sayers bringing her down because her new path is not the "norm" for weight loss and fitness. </span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: Georgia, 'Times New Roman', serif; line-height: 15px;">With all of the questions and comments April was having to answer she asked if I could put it into an email and she could just forward it on. So, I did and what is below is the email I sent to her. </span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Again, I encourage all healthy weight loss and fitness this is just a summary of why we have chosen to change our habits to clean eating and crossfit.</span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-GIuoN4x8O00/TgyqUJFkwqI/AAAAAAAAAxo/uAu7VCCZej4/s1600/IMG_4584.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-GIuoN4x8O00/TgyqUJFkwqI/AAAAAAAAAxo/uAu7VCCZej4/s320/IMG_4584.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>April after one of her workouts... <br />
she gives it her all every time!</i></td></tr>
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;">EMAIL:</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;"><br />
</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;">Subject: </span><br />
<div class="subjectbar" style="color: #333333; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; left: 0px; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px; position: relative; top: 0px; zoom: 1;"><div id="divFlag" style="float: left; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 5px; padding-top: 0px;"><a class="greyed" href="http://us.mc393.mail.yahoo.com/mc/showMessage;_ylc=X3oDMTBrZ28zdG8wBF9TAzM5ODMwMTAyNwRhYwNGbGFn?sMid=2&fid=Sent&filterBy=&.rand=267201658&midIndex=2&mid=1_145006_AMPuXkIAAPYhTgoU7Au6v3DZ3AA&fromId=natrenfrow%40yahoo.com&m=1_145788_AL%2FuXkIAAFy1TgqPhwDOTmFomVU%2C1_145394_AL%2FuXkIAAPhVTgoVwg1wsUpvZ9s%2C1_145006_AMPuXkIAAPYhTgoU7Au6v3DZ3AA%2C1_144607_ALruXkIAAScqTgn45QSgvFHdwaQ%2C1_144248_AK7uXkIAABhqTgn3KAh80ROrD6M%2C1_143876_AK7uXkIAAWxATgnzwQfpGixwoJM%2C1_143499_AK7uXkIAACUSTgi58QYloB6W5FI%2C1_143152_AK7uXkIAAAnvTgi5BAQPpA51eV8%2C&sort=date&order=down&startMid=0&hash=d0f92e554e739058f2e667a3de3545b5&.jsrand=4221458&acrumb=N2S4Vdw9wo5&mcrumb=S1cA6EbZGsW&enc=auto&cmd=msg.flag" id="flag0" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(http://mail.yimg.com/a/i/us/pim/pimstrip_24.png); background-origin: initial; background-position: 1px -1920px; background-repeat: no-repeat no-repeat; color: #003399; display: block; line-height: 1.22em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none; width: 20px; zoom: 1;" title="Flag this message"><span class="offscreen" style="left: -999px; line-height: 1.22em; outline-color: initial; outline-style: none; outline-width: initial; position: absolute; top: -999px;">Flag this message</span></a></div><div style="line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><h1 id="message_view_subject" style="color: #3f3f3f; float: left; font-size: 13px; font-weight: bold; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Why Paleo, Why no Grains & Legumes or Carbs or dairy?</h1><div class="date" id="message_view_date" style="float: right; font: normal normal normal 77%/normal verdana; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right;"><nobr style="line-height: 1.22em; outline-color: initial; outline-style: none; outline-width: initial;">Tuesday, June 28, 2011 12:52 PM</nobr></div><div style="clear: both; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></div></div></div><div class="vcard" style="clear: both; color: #333333; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div class="row" style="line-height: 1.22em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"></div></div><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;"><br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;"><br />
</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 15px;">The simple answer is this. Sugar is the enemy... Believe it or not sugar is everywhere. For example once eaten your body turns CARBS into SUGAR...</span><br />
<div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="yiv1519251883Apple-style-span" style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;"><b style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;"><a href="http://crystaljnelson.blogspot.com/2011/02/are-carbs-sneaking-back-into-your-diet.html"><span class="Apple-style-span" style="color: magenta;">Carbs=Insulin=Fat</span></a><span class="Apple-style-span" style="color: magenta;"> </span></b></span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">The consumption of any carbs creates a spike in insulin and thus the erratic cycle of high blood sugar and low blood sugar begins. Feeling hungry then eating cereal grains/legumes/processed food-type-carbs then crashing... you are hungry again and the cycle starts all over... and your blood sugar levels are on a roller coaster ride. Unfortunately processed carbs are the foundation of the typical American Diet... and as we all know most<a href="http://www.webmd.com/diet/news/20100210/percentage-of-overweight-obese-americans-swells" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank"> Adult Americans are overweight </a>:( </div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">By avoiding excess processed carbs like grains and legumes your body is spared these blood sugar spikes and crashes and leaves you feeling fuller (and happier) longer and allows your metabolism to run more efficiently. You get your energy from the food God put on the earth for us... LEAN proteins; Vegetables (which are favorable carbs) give you vitamins, minerals, calcium and fiber; Healthy fats like nuts are also a great energy source.</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="yiv1519251883Apple-style-span" style="color: #333333; font-family: Arial, serif; line-height: 20px; outline-color: initial; outline-style: none; outline-width: initial;">My favorite description of the Paleo approach can be found <a href="http://whole9life.com/2010/05/the-paleo-pitch/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">on the Whole9 site:</a></span><br />
<span class="yiv1519251883Apple-style-span" style="color: #333333; font-family: Arial, serif; line-height: 20px; outline-color: initial; outline-style: none; outline-width: initial;"><blockquote style="display: block; line-height: 1.3em; margin-bottom: 1em; margin-left: 20px; margin-right: 20px; margin-top: 1em; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;">I eat “real” food -- fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important -- I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.</i></blockquote><blockquote style="display: block; line-height: 1.3em; margin-bottom: 1em; margin-left: 20px; margin-right: 20px; margin-top: 1em; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;">It’s not a low calorie “diet” -- I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy -- it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.</i></blockquote><blockquote style="display: block; line-height: 1.3em; margin-bottom: 1em; margin-left: 20px; margin-right: 20px; margin-top: 1em; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;">Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.</i></blockquote></span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">For the science and technical facts behind the way I eat and why visit these websites:</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Grain info:</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.fitbomb.com/p/why-i-eat-paleo.html#part2" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.fitbomb.com/p/why-i-eat-paleo.html#part2</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/why-grains-are-unhealthy/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.marksdailyapple.com/why-grains-are-unhealthy/</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/definitive-guide-grains/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.marksdailyapple.com/definitive-guide-grains/</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/how-to-quit-grains/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.marksdailyapple.com/how-to-quit-grains/</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Dairy Info:</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/dairy-intolerance/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.marksdailyapple.com/dairy-intolerance/</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial;" /></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/dairy-insulin/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">http://www.marksdailyapple.com/dairy-insulin/</a></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: separate; font-family: Times; font-size: small; line-height: normal;"><br />
</span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: separate; font-family: Times; font-size: small; line-height: normal;"><br />
</span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a href="http://www.marksdailyapple.com/dairy-insulin/" rel="nofollow" style="color: #003399; line-height: 1.2em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank"></a><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: separate; font-family: Times; font-size: small; line-height: normal;">SODA, DIET OR REGULAR: (this was not in the original email because it was posted today but I would have included it as well)</span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br />
</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: separate; font-family: Times; font-size: small; line-height: normal;"></span><span class="Apple-style-span" style="color: black;"><a href="http://shine.yahoo.com/channel/health/diet-soda-may-be-making-you-fat-2504019">http://shine.yahoo.com/channel/health/diet-soda-may-be-making-you-fat-2504019</a></span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br />
</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br />
</div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #674ea7;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: x-large;">APRIL KEEP IT UP AND ...</span></span></span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #674ea7;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: x-large;">HAPPY BIRTHDAY!!!!</span></span></span></div><div style="line-height: 1.2em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br />
</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-39073385713221219942011-05-13T14:48:00.000-05:002011-05-13T14:48:15.337-05:00To Tame a Toddler...<div>We recently took a quick trip down to Stigler to see Nannie. I wanted to take this opportunity to test out my camera since I just got it back from repair land.</div><div><br />
</div><div>I dressed the girls up and we made it down and Izzy had other ideas for pictures... The camera brings out the silliest and worst in both of my little toddlers... </div><div><br />
</div><div>Here are some pics of the day... I didn't edit them so they are pretty raw. But their expressions say it all!</div><div><br />
</div><div><br />
</div><iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/n-sWShgcSG8?rel=0" width="640"></iframe>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-91489231002089925392011-05-02T17:22:00.000-05:002011-05-02T17:22:56.369-05:00remember us???Well I must say since the announcement of baby number 3 things have been crazy. <br />
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With this baby the first trimester was a very nauseous blur. Think constant state of car sickness or being hung over without the relief of just... you know... throwing up? Then, I also had serious headaches that were the type only a nap or sleep will cure. <br />
With Izabella (our first) I had one incident of nausea and with Sophia (our second) I had a couple weeks of light nausea. Headaches with both. So... what does that mean??? Does it mean we are having a boy this time around??? Nah... I just think it means I am older and the older I get the harder it is on my body. Who knows... I guess we will just have to wait and see. Stay tuned until the end of September.<br />
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Garth has been in Kansas the last 3 weeks during the weekdays and that has made it difficult to workout. I am embarrassed to say I haven't been to a workout in awhile. I went last week for the first time in 4 weeks. And I also did a workout here at the house. So, this week I am going to try to do better. I have started training a girl during the week and she is making great progress. I am looking forward to making a post about her later... something else to stay tuned for ;)<br />
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So the other thing that has caused a lapse in posting is... my camera was acting up and I had to ship it off for maintenance. It's back now and we will have to see if I approve of the "fixes".<br />
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Izzy turned 4 on Saturday and we had a family party for her I am posting a couple of pictures below. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-bocOzcmzyCc/Tb8uVkPSFgI/AAAAAAAAAxY/zUgZ0EKiitM/s1600/Good+Morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-bocOzcmzyCc/Tb8uVkPSFgI/AAAAAAAAAxY/zUgZ0EKiitM/s320/Good+Morning.jpg" width="213" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-JXkZn-bRJas/Tb8ud52ptvI/AAAAAAAAAxc/SowipBIBtU0/s1600/Birthday+Cupcake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="127" src="http://1.bp.blogspot.com/-JXkZn-bRJas/Tb8ud52ptvI/AAAAAAAAAxc/SowipBIBtU0/s320/Birthday+Cupcake.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-TVGggxlFuvY/Tb8ueNyM2yI/AAAAAAAAAxg/mtktyqEvi8s/s1600/Birthday+Doughnuts%2521%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-TVGggxlFuvY/Tb8ueNyM2yI/AAAAAAAAAxg/mtktyqEvi8s/s320/Birthday+Doughnuts%2521%2521.jpg" width="213" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-uxrv72oH1qE/Tb8uenE0nXI/AAAAAAAAAxk/sNr6N4VA0vc/s1600/Family+Fun%2521%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-uxrv72oH1qE/Tb8uenE0nXI/AAAAAAAAAxk/sNr6N4VA0vc/s320/Family+Fun%2521%2521.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">It's good to be back posting... I am feeling much better and ready for the summer!</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1tag:blogger.com,1999:blog-4726536328406586230.post-10478110212115722092011-03-14T13:26:00.001-05:002011-03-15T15:44:16.426-05:00Alive & Well...Well, today is an emotional day for the Renfrow Family. Our Kinsey left this morning for her 10 month tour in Afghanistan as a Marine.<br />
On her last visit home we went to Nannie's. It was a good day filled with laughs, hugs and of course a few tears.<br />
We ask that you pray for her safety along with the safety of all those serving in any capacity.<br />
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Here are a few memories from that day as we wish her the very best...<br />
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I chose this song again because it seems so fitting for our Marines... Alive and Well... that's all that really matters.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/0Zi20eGwxJs" title="YouTube video player" width="640"></iframe><br />
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Non-YouTUBE format<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx3DMwtz7dlaPZFxUREF9IekZRb_q_S_S5_4vDkntfev6uP87vWRqr_-siTdg5HEjHy3UBbc43XcWNs452Epw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-22465786297947949332011-03-07T19:32:00.000-06:002011-03-07T19:32:32.108-06:00The girls have a secret...<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/CmNRMC1kpGg?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CmNRMC1kpGg?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com3tag:blogger.com,1999:blog-4726536328406586230.post-53380826005020548882011-02-21T13:11:00.000-06:002011-02-21T13:11:30.125-06:00Got your back...Garth made the <a href="http://crossfitjenks.com/">CFJ</a> page again... well the back of him did anyway. <br />
This weekend we took the girls to LaFortune Park. They rode in the jogging stroller while Garth and I ran and then their reward was playing on the slides and swings when we were finished. <br />
Such a beautiful weekend!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-V_Xd3kZbBr8/TWK4omvfxeI/AAAAAAAAAW4/3zCG-9LLRjU/s1600/Phil-Garth-Box-jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-V_Xd3kZbBr8/TWK4omvfxeI/AAAAAAAAAW4/3zCG-9LLRjU/s400/Phil-Garth-Box-jump.jpg" width="297" /></a></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-50451263161711194152011-02-17T14:42:00.000-06:002011-02-17T14:42:06.933-06:00My ups...I thought it only fair that since I posted Garth's picture from the <a href="http://crossfitjenks.com/2011/02/17/february-17-2011/">CFJ</a> Website that when they posted mine today I pass it along. <br />
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Here are my up skills!! I have to tell you that I am so afraid of ANY kind of jumping... This picture makes me look like I am jumping really high... let's go with that for today ;)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-WbZZwJHqLWk/TV2HiqkvX3I/AAAAAAAAAWw/j0SodCXYOd4/s1600/Natalie-Lateral-jump.jpg" imageanchor="1"><img border="0" height="400" src="http://1.bp.blogspot.com/-WbZZwJHqLWk/TV2HiqkvX3I/AAAAAAAAAWw/j0SodCXYOd4/s400/Natalie-Lateral-jump.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">It's beautiful out there... what are you going to do to enjoy?</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">3-2-1 GO!!!</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1tag:blogger.com,1999:blog-4726536328406586230.post-21692851927161387252011-02-01T13:57:00.002-06:002011-02-01T14:09:12.349-06:00SNOOOOOOOOOOWWe are SNOWED IN!!! According to the local weather man Travis Meyer 13.2" of Snow in Tulsa so far and still falling!!!<br />
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Here are a few snapshots of the day so far. We hope you are staying warm!!<br />
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<div style="width:400px;font:0.7em 'Trebuchet MS',sans-serif; "><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=9,0,0,0" width="400" height="300"><param name="FlashVars" value="galleryid=12143265426_vQchH"/><param name="allowFullScreen" value="true"/><param name="allowscriptaccess" value="always"/><param name="wmode" value="transparent"/><param name="movie" value="http://www.picnik.com/slide/slide.swf"/><embed src="http://www.picnik.com/slide/slide.swf" width="400" height="300" wmode="transparent" allowScriptAccess="always" FlashVars="galleryid=12143265426_vQchH"></embed></object><div style="float:left"><a href="http://www.picnik.com/show/id/12143265426_vQchH/t/picnik-show">"<b>Picnik Show</b>"</a></div><div style="float:right"><a href="http://www.picnik.com" target="_blank">Create a free slideshow with Picnik!</a></div></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-26584707844124516972011-01-27T11:35:00.002-06:002011-01-27T11:40:41.418-06:00Zumba or CrossFit????<div>To Zumba or To CrossFit...</div><div>I know many ladies out there who love to Zumba.</div>I have a hilarious friend who is a Zumba instructor in the Tulsa area. She travels all around the US going to Zumba get togethers and fundrasiers. It always looks like so much fun. Today she sent me the link to this video and I have been rolling on the floor laughing!!!!<div><br /></div><div>Those of you who are CrossFitters will totally get it and then those of you who Zumba will also get it!<br /><div><br /></div><div>Enjoy...</div><div><br /></div><div><br /></div><br /><br /><iframe title="YouTube video player" class="youtube-player" type="text/html" width="480" height="390" src="http://www.youtube.com/embed/oxs6YkXKVpc" frameborder="0" allowfullscreen=""></iframe></div><div><br /></div><div>Tracey I think it's time for a THROW DOWN!!!</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com5tag:blogger.com,1999:blog-4726536328406586230.post-61943799213532037412011-01-26T10:36:00.005-06:002011-01-26T10:50:31.321-06:00Rescue me...If ever there were a moment that my husband needed to rescue me by carrying me above his head I now know he could do it!<div><br /></div><div>See for yourself!!</div><div><br /></div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TUBOdLfQIeI/AAAAAAAAAWc/AaXFu_1TQT8/s1600/Garth-Grace.jpg"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TUBOdLfQIeI/AAAAAAAAAWc/AaXFu_1TQT8/s400/Garth-Grace.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5566535402636976610" style="cursor: pointer; width: 314px; height: 400px; " /></a></div><div><br /></div><div>This is Garth lifting 135# overhead 30 times in the workout <a href="http://crossfitjenks.com/2011/01/19/january-19-2011/">"Grace"</a></div><div><br /></div><div>The picture was posted today on <a href="http://crossfitjenks.com/2011/01/26/january-26-2011/"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">CrossFitJenks</span></a></div><div><br /></div><div>Now, since he would only be <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">rescuing</span> me once and I weigh less than 135 I don't think he would be making this face. But knowing this I can sleep easier ;)</div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com0tag:blogger.com,1999:blog-4726536328406586230.post-45487691796718673222011-01-25T19:00:00.003-06:002011-01-26T11:00:02.459-06:00Mix it up...Never would have put these ingredients together but it was yummy!!!<div><br /></div><div>From <a href="http://www.elanaspantry.com/chicken-with-cherries-and-kale/">Elana's Pantry: Gluten Free Chicken with Cherries & Kale</a></div><div><br /></div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TUBTBTP_iKI/AAAAAAAAAWk/Q53k2dqJSdE/s1600/chicken_with_cherries_and_kale.jpg"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TUBTBTP_iKI/AAAAAAAAAWk/Q53k2dqJSdE/s400/chicken_with_cherries_and_kale.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5566540421242259618" style="cursor: pointer; width: 400px; height: 268px; " /></a></div><div><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica">PS I didn't take this pic ;)</p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica">The girls loved it and so did I!!!</p></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com2tag:blogger.com,1999:blog-4726536328406586230.post-47001297965202442802011-01-24T12:22:00.006-06:002011-01-24T15:37:46.565-06:00Monday...<span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Someone once told me that Monday is National Diet Day... </span></span><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">I thought really, I don't remember hearing that? And then they went on to say...</span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Yeah, EVERY Monday is National Diet Day...</span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">The person was highlighting the fact that we all put things off until the perfect time. </span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Like to start something on a Monday will make you more successful?? </span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">I think not. </span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">The point is to start... start at lunch today, start at dinner... start by not going for the extra snack after dinner tonight... </span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">JUST START!!! YOU CAN DO IT!!!</span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Here are a few resources and guidelines that we use and work for us. Maybe some sound extreme to you... ease into it... see how you feel.</span></span></div><div><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Our guideline<br />Eat clean meat and vegetables, nuts and seeds, some fruit, little starch and no sugar and... and in our house little to no dairy<br /><br />Books:<br /></span></span><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"></span></span><a href="http://www.amazon.com/Paleo-Diet-Cookbook-Breakfasts-Beverages/dp/0470913045/ref=sr_1_1?s=books&ie=UTF8&qid=1295893695&sr=1-1"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">The Paleo Diet Cookbook</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"> by Dr. Loren Cordain (don't let the word diet scare ya... It's really a cookbook with explanations on why he agrees with Paleo)<br /><br /></span></span><a href="http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&ie=UTF8&qid=1295893735&sr=1-1"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">The Paleo Solution</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"> by Robb Wolf<br /><br /></span></span><a href="http://www.amazon.com/s/ref=nb_sb_ss_i_1_29?url=search-alias%3Dstripbooks&field-keywords=the+primal+blueprint+cookbook&x=0&y=0&sprefix=the+primal+blueprint+cookbook"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">The Primal Blueprint and Cookbook</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"> by Mark Sisson</span></span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><a href="http://www.amazon.com/s/ref=nb_sb_ss_i_1_56?url=search-alias%3Dstripbooks&field-keywords=the+gluten+free+almond+flour+cookbook+by+elana+amsterdam&x=0&y=0&sprefix=the+gluten+free+almond+flour+cookbook+by+elana+amsterdam"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style=" ;font-size:medium;">The Gluten-Free Almond flour cookbook</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style=" ;font-size:medium;"> by elana Amsterdam<br /></span></span></span><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /><br />Websites:<br /></span></span><a href="http://www.elanaspantry.com/"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Elanaspantry.com</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /><br /></span></span><a href="http://www.marksdailyapple.com/"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Marksdailyapple.com</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"> (click the eat primal tab for great recipes)</span></span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:13px;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><a href="http://everydaypaleo.com/">Everyday Paleo</a><br /><br /></span></span><a href="http://justlikemomnevermade.blogspot.com/"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Justlikemomnevermade.blogspot.com</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br />(great quick recipes)<br /><br /></span></span><a href="http://www.robbwolf.com/"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Robbwolf.com</span></span></a><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"> (the FAQ AND TOOLS tabs are very helpful) this is my favorite for beginners!!!<br /></span></span><br /></span></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com3tag:blogger.com,1999:blog-4726536328406586230.post-45060089697675414202011-01-20T16:40:00.003-06:002011-01-23T11:19:22.604-06:00Snow Day!!Snow Day with UNCLE TRAVIS<br /><br /><div style="width:400px;font:0.7em 'Trebuchet MS',sans-serif; "><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=9,0,0,0" width="400" height="300"><param name="FlashVars" value="galleryid=11911591347_RLfsC"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><param name="wmode" value="transparent"><param name="movie" value="http://www.picnik.com/slide/slide.swf"><embed src="http://www.picnik.com/slide/slide.swf" width="400" height="300" wmode="transparent" allowscriptaccess="always" flashvars="galleryid=11911591347_RLfsC"></embed></object><div style="float:left"><a href="http://www.picnik.com/show/id/11911591347_RLfsC/t/snow-day">"<b>Snow Day</b>"</a></div><div style="float:right"><a href="http://www.picnik.com/" target="_blank">Create a free slideshow with Picnik!</a></div></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com2tag:blogger.com,1999:blog-4726536328406586230.post-41262573924635482942011-01-12T15:02:00.003-06:002011-01-12T15:16:38.610-06:00Body Move'n...So... today's WOD<div><br /></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Verdana, Tahoma, Arial, serif;font-size:12px;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "></p><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">3 rounds for time of:</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">6 Muscle-ups</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">30 Wallball shots (Men 20 lb ball, Women 14 lb ball)</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">12 Handstand push-ups</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">15 Power cleans (Men 135 lbs, Women 85 lbs)</span></span></div><p></p><p style="text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></p><p style="text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Natalie's Modifications...</span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "></p><div style="text-align: center;"><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Muscle Up: 6 pull ups and 6 Ring dips with skinny purple band</span></span></span></div><span class="Apple-style-span" style="line-height: 19px; "><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">HSPU: did Pump ups</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Power Cleans: 65#</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Wall Ball: was 10# or 12#?</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;">Time: 28:07</span></span></div></span><p></p><p style="text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="line-height: 19px; font-size:11px;"><br /></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">H</span></span></span><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">ighlight of the workout for me....</span></span></span></p><p style="text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-size:x-large;">I DID 6 REAL UNASSISTED PULL UPS IN A ROW!!!!!!!!</span></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">WAHOOOOOOO!!!</span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="line-height: 19px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;"><br /></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;">This is a big deal to me!!!!! I could actually see the bar below or at my chin!!! </span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;">It has taken me over a year but I can now do it!!! I am stringing them together and getting it done.</span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;"><br /></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;">My goal for the year is to get stronger and to continue my clean eating. I want to do things at the RX'd (prescribed) weight by the end of the year...</span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;"><br /></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="line-height: 19px; font-size:medium;">Easy Day Peeps!</span></span></p></span></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1tag:blogger.com,1999:blog-4726536328406586230.post-2490042112153215662010-12-20T23:43:00.004-06:002010-12-21T00:38:36.093-06:00Some Holiday Cheer<div>How the Renfrow's prepare for Christmas...</div><div><br /></div><div>Spreading Holiday Cheer to you ENJOY!!</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwZkXP8kPfEaTxYlsgAo11LVK_nPRt9ap_KbIL6M1Ddqkk5dCAIOCRufYSVkmd0NCQgs2syyyefBkp4_t8Smw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div><br /></div><div><br /></div><div><a href="http://1.bp.blogspot.com/_GDN5DYPWSWU/TRBIz6a3ksI/AAAAAAAAAVw/_u8gvD6Mrac/s1600/Picnik%2Bcollage.jpg"><img src="http://1.bp.blogspot.com/_GDN5DYPWSWU/TRBIz6a3ksI/AAAAAAAAAVw/_u8gvD6Mrac/s400/Picnik%2Bcollage.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5553018397240300226" style="cursor: pointer; width: 400px; height: 400px; " /></a></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1tag:blogger.com,1999:blog-4726536328406586230.post-62802407660539267032010-11-15T21:02:00.009-06:002010-11-16T11:06:19.254-06:00Run Renfrow's Run...So, I did it. I have forced myself to become a runner. (Or I am a jogger/walker) But I am getting it done. Thanks to the encouragement of my sweet husband who sticks with me and my friend Camille who keeps signing us up for more runs...<div><br /></div><div>This past weekend I ran a 4 mile race... 4 miles CAN YOU BELIEVE IT????</div><div><br /></div><div>It was the <span class="blsp-spelling-error" id="SPELLING_ERROR_0">McNellie's</span> pub run. Garth and I showed up right when the gun went off for the race. I had Camille's number bib and safety pins in hand and we were still getting everything together.</div><div><br /></div><div>Garth went up and asked the registration table what the schedule was and they laughed and said it has already started buddy... you guys will have to start with the 1mile fun run/walk. WHAT!!!</div><div><br /></div><div>Well we did and we kicked it in to high gear... we passed the ending police car for our race and finally caught up with Camille about 1.5 in. THEN!!! I had to go to the bathroom <span class="blsp-spelling-error" id="SPELLING_ERROR_1">rrreeallly</span> bad so at about mile 2 I had to make a pit stop at the downtown Domino's!! Can you believe this craziness? Pit stop complete and we were back on track caught up with Camille again at the beer station (of which Camille and I did not partake) then up the hill for the big finish!!! </div><div><br /></div><div>***Let's make it clear I am not a fast runner... the only reason we were able to catch Camille is because the group she was running with stopped at the beer stations for their <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Guinness</span> (hence the name of the run) We never would have caught her if it weren't for the pub stands ;)***</div><div><br /></div><div>I am proud to say that I finished AND there were LOTS of people who finished after us!! Well more than I expected anyway.</div><div><br /></div><div>Here is a photo recap of the runs we have done so far!!!<br /><br /><div style="width:400px;font:0.7em 'Trebuchet MS',sans-serif; "><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=9,0,0,0" width="400" height="300"><param name="FlashVars" value="galleryid=10725740494_kHgMm"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><param name="wmode" value="transparent"><param name="movie" value="http://www.picnik.com/slide/slide.swf"><embed src="http://www.picnik.com/slide/slide.swf" width="400" height="300" wmode="transparent" allowscriptaccess="always" flashvars="galleryid=10725740494_kHgMm"></embed></object><div style="float:left"><a href="http://www.picnik.com/show/id/10725740494_kHgMm/t/running">"<b>Running</b>"</a></div><div style="float:right"><a href="http://www.picnik.com/" target="_blank">Create a free <span class="blsp-spelling-error" id="SPELLING_ERROR_3">slideshow</span> with <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Picnik</span>!</a></div></div></div><br /><br /><br />The Next Run we are doing is The <a href="https://secure.getmeregistered.com/get_information.php?event_id=2970">Tulsa Turkey Trot</a><div><br /></div><div><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><img src="webkit-fake-url://1A885D34-D96F-4434-928F-C5BB0ED220FD/ff_turkeytrot2010.thumbnail.jpg" alt="ff_turkeytrot2010.thumbnail.jpg" /></p></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com2tag:blogger.com,1999:blog-4726536328406586230.post-53255862746567122222010-11-08T22:04:00.007-06:002010-11-08T22:51:45.357-06:00How everyone should start their day...Well the girls go to school on Mondays and this morning I was given their fall school pictures... Oh my this is how everyone should start their day...<br /><div><div><br /></div><div>B<span class="Apple-style-span" style="font-size:medium;">ut before we get to that Garth and I did the "Helen" WOD at JENKS and this was our results...</span></div><div><span class="Apple-style-span" style="font-size:medium;">What is Helen?</span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Verdana, Tahoma, Arial, serif;"><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;"></span></span></strong></p><blockquote><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">“Helen”</span></span></strong></p><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">3 Rounds for time of:</span></span></p><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">400 Meter run</span></span></p><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">21 Kettlebell swings (Men 55 lbs, Women 35 lbs)</span></span></p><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:medium;"></span></span><span class="Apple-style-span" style=" ;font-size:medium;"><span class="Apple-style-span" style="font-family:georgia;">12 Pull-ups</span></span></p><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "></p></blockquote><p style="text-align: left;margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:medium;">So, see how fast you can get all of this done...</span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;">Our Strength exercise was Overhead Squats</span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;">3-3-3-3-3</span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style=" line-height: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:medium;">Natalie:</span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Georgia, serif;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style=" ;font-size:16px;"><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjL1nmelsI/AAAAAAAAAUc/LlX5B4hJYYE/s1600/IMG_7148.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjL1nmelsI/AAAAAAAAAUc/LlX5B4hJYYE/s400/IMG_7148.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537399863875901122" style="cursor: pointer; width: 400px; height: 267px; " /></a></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.8em; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Georgia, serif;"><span class="Apple-style-span"><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjL1nmelsI/AAAAAAAAAUc/LlX5B4hJYYE/s1600/IMG_7148.JPG"></a></span></span><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Georgia, serif;"><i><span class="Apple-style-span" style="font-size: x-small;">Nat doing an overhead squat with bar</span></i></span></p></span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">WOD: Helen substituted 35# Kettlebell for a 25# and counted unassisted (NO BAND!!) Pull Up attempts</span></div><div><span class="Apple-style-span" style="font-size:medium;">16:32</span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">Strength = 75# PR (Personal Record WAHOOO!!)</span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">Garth:</span></div><div><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style=" ;font-size:16px;"><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjL2NsY41I/AAAAAAAAAUk/bXzhrSh373E/s1600/IMG_7163.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjL2NsY41I/AAAAAAAAAUk/bXzhrSh373E/s400/IMG_7163.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537399874101240658" style="cursor: pointer; width: 400px; height: 267px; " /></a></span></span></div><div><span class="Apple-style-span" style="font-size:x-small;"><i><span class="Apple-style-span" style="font-size: x-small;">Garth doing a Kettlebell swing</span></i></span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">WOD: Helen As Prescribed (RX'd) means he did it as it was written and no substitutions</span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">10:09</span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size:medium;">Strength: Overhead Squat = 175#</span></div><div><br /></div><div>We are both improving for sure!! At my last CFC workout I could only overhead squat the bar and tonight I did 75#!!</div><div><br /></div><div>Dinner tonight was awesome I tried to create the same roasted chicken that they have at Whole Foods and I would have to say it came pretty dang close!!!</div><div><br /></div><div>1package of organic chicken thighs covered in Thyme, Rosemary a little salt and pepper.</div><div>1 cup of organic chicken broth over the chicken and carrots... Bake at 400 for about 45 minutes covered</div><div><br /></div><div>Pre-cooked pic</div><div><br /><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjOB0S1keI/AAAAAAAAAUs/oGY9Gknnvas/s1600/IMG_8866.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNjOB0S1keI/AAAAAAAAAUs/oGY9Gknnvas/s400/IMG_8866.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537402272464867810" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div>Dinner Plated on our fine china ;)</div><div><a href="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNjOCE2yrYI/AAAAAAAAAU0/s63vbI_asX4/s1600/IMG_8871.JPG"><img src="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNjOCE2yrYI/AAAAAAAAAU0/s63vbI_asX4/s400/IMG_8871.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537402276910640514" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div>And now for our sweet girls' fall pictures from school</div><div><br /></div><div>Here is Sophia </div><div><br /><a href="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNjRC9q28fI/AAAAAAAAAU8/KhMN1NNvpYg/s1600/sophia%2Bfall%2Bpic10.jpg"><img src="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNjRC9q28fI/AAAAAAAAAU8/KhMN1NNvpYg/s400/sophia%2Bfall%2Bpic10.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537405590696292850" style="cursor: pointer; width: 284px; height: 400px; " /></a></div><div><br /></div><div>And then Sophia with her class... poor thing she was just screaming!!! I have no idea how they even got this good of picture from her... </div><div><a href="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNjRC7OEi9I/AAAAAAAAAVE/r8NPZGb64sk/s1600/sophia%2Bclass%2Bpic%2Bfall10.jpg"><img src="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNjRC7OEi9I/AAAAAAAAAVE/r8NPZGb64sk/s400/sophia%2Bclass%2Bpic%2Bfall10.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537405590038678482" style="cursor: pointer; width: 400px; height: 191px; " /></a></div><div><br /></div><div>And then our sweet Izzy...</div><div><a href="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNjRqwyMpWI/AAAAAAAAAVM/cNJ8tIveOCo/s1600/izzy%2Bfall%2Bpic.jpg"><img src="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNjRqwyMpWI/AAAAAAAAAVM/cNJ8tIveOCo/s400/izzy%2Bfall%2Bpic.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537406274432181602" style="cursor: pointer; width: 284px; height: 400px; " /></a></div><div><br /></div><div>And then here is Izzy with her class...</div><div><a href="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNjRrEgJLgI/AAAAAAAAAVU/QiLE6KilPkA/s1600/izzy%2Bclass%2Bfall%2B10.jpg"><img src="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNjRrEgJLgI/AAAAAAAAAVU/QiLE6KilPkA/s400/izzy%2Bclass%2Bfall%2B10.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537406279725166082" style="cursor: pointer; width: 400px; height: 198px; " /></a></div><div><br /></div><div>Aw yes... that is OUR child with the super cheese face!! These pictures had me ROLLLING!!</div><div>I mean what are you going to do? She's 3... </div><div><br /></div><div>Laugh On People!</div><div><br /></div></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com2tag:blogger.com,1999:blog-4726536328406586230.post-59517937522791818332010-11-07T21:17:00.010-06:002010-11-07T21:51:02.980-06:00Home Sweet Home...<div><div>So we are back in T-Town!!!<br /><div><br /></div><div>We are in a house and trying to get our schedules down... I am at a point now that if anyone wanted to drop by for a visit I wouldn't be too embarrassed about the moving in mess ;)</div><div><br /></div><div>So here is what we have been up to this weekend</div><div><br /></div><div>The OSU game... We beat the Bears!! GO POKES!!</div><div><br /></div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdsiRbQcII/AAAAAAAAATE/TtJ_e4MMI5o/s1600/IMG_3960.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdsiRbQcII/AAAAAAAAATE/TtJ_e4MMI5o/s400/IMG_3960.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537013602924392578" style="cursor: pointer; width: 379px; height: 400px; " /></a></div><div><br /></div><div><br /></div><div>And the yard... our beautiful trees that surround our house leave us with a heck of a mess. After getting some unsolicited recommendations from one of our sweet-sweet neighbors for a lawn guy we decided to tackle the yard... and it has taken every bit of the two day weekend...</div><div><br /></div><div><a href="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNdty2EwJvI/AAAAAAAAATU/JpRIe_cukVM/s1600/IMG_8723.JPG"><img src="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNdty2EwJvI/AAAAAAAAATU/JpRIe_cukVM/s400/IMG_8723.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537014987151648498" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div>Garth got a new toy to help with the clean up...</div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdtyvALeTI/AAAAAAAAATM/UP3PydTnQlo/s1600/IMG_8696.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdtyvALeTI/AAAAAAAAATM/UP3PydTnQlo/s400/IMG_8696.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537014985253419314" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div><div><br /></div></div><div><br /></div><div><br /></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxVqq2EhOH_nnIoreLUQMaXWhUIpw9mpd20XUOfliN_cdzI-P5o_QaW117NCOGHwTVbwluuXvMIAsVeQfofxA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div><br /></div><div>Izzy playing in the leaves</div><div><a href="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNdvrTD_AZI/AAAAAAAAATc/2JzjxyjOY4A/s1600/IMG_8846.JPG"><img src="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNdvrTD_AZI/AAAAAAAAATc/2JzjxyjOY4A/s400/IMG_8846.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537017056517357970" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div><br /></div><div>And of course this morning we had our family breakfast (something we do every Saturday and Sunday morning no matter the plan for the day)... complete with Paleo Pancakes. </div><div>What's that you say? </div><div><br /></div><div>The Renfrow's eat pancakes??? </div><div><br /></div><div>Why yes, yes we do. </div><div><br /></div><div>You can get the recipe here... <a href="http://justlikemomnevermade.blogspot.com/2010/11/paleo-pumpkin-pancakes-perfect-fall.html">just.like.mom.never.made</a></div><div>I would say they weren't exactly IHOP, they were more gooey muffin texture but still hit the spot. I had mine with two eggs and three slices of bacon, no syrup. And Garth had the same WITH syrup... Breakfast of Champions!!! (I was missing my spinach...)</div><div><br /></div><div>Here is what our batter looked like...</div><div><a href="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNdxFeuOg-I/AAAAAAAAATk/SakNLjr3r3o/s1600/IMG_8853.JPG"><img src="http://1.bp.blogspot.com/_GDN5DYPWSWU/TNdxFeuOg-I/AAAAAAAAATk/SakNLjr3r3o/s400/IMG_8853.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537018605835551714" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div><br /></div><div>Here they are cooking...</div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdxT85yCnI/AAAAAAAAATs/YWe2tAiAkNk/s1600/IMG_8852.JPG"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdxT85yCnI/AAAAAAAAATs/YWe2tAiAkNk/s400/IMG_8852.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537018854455249522" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div>After the flip...</div><div><br /><a href="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNdyJs_875I/AAAAAAAAAT8/MIvjrN-ac_A/s1600/IMG_8857.JPG"><img src="http://4.bp.blogspot.com/_GDN5DYPWSWU/TNdyJs_875I/AAAAAAAAAT8/MIvjrN-ac_A/s400/IMG_8857.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5537019777899098002" style="cursor: pointer; width: 400px; height: 267px; " /></a></div><div><br /></div><div><br /></div><div>Our eggs and Chef...</div><div><a href="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNdxqd2Xb0I/AAAAAAAAAT0/jhKwZE7Hr6U/s1600/IMG_8860.jpg"><img src="http://2.bp.blogspot.com/_GDN5DYPWSWU/TNdxqd2Xb0I/AAAAAAAAAT0/jhKwZE7Hr6U/s400/IMG_8860.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537019241256415042" style="cursor: pointer; width: 267px; height: 400px; " /></a></div><div><br /></div><div>And we were joined by these two lovely princesses: Izabella and Sophia</div><div><a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdyKKa514I/AAAAAAAAAUE/zuH31cW7-no/s1600/IMG_8862.jpg"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdyKKa514I/AAAAAAAAAUE/zuH31cW7-no/s400/IMG_8862.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537019785796769666" style="cursor: pointer; width: 267px; height: 400px; " /></a> <a href="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdycRwgY_I/AAAAAAAAAUM/gdjxMe9KdOs/s1600/IMG_8864.jpg"><img src="http://3.bp.blogspot.com/_GDN5DYPWSWU/TNdycRwgY_I/AAAAAAAAAUM/gdjxMe9KdOs/s400/IMG_8864.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5537020097004069874" style="cursor: pointer; width: 267px; height: 400px; " /></a></div><div><br /></div><div><br /></div><div>Looking forward to recapping what is to come in Tulsa...</div><div><br /></div></div></div>natrenfrowhttp://www.blogger.com/profile/08884939400747022056noreply@blogger.com1