DIY Wood Pallet Clock


DIY WOOD PALLET CLOCK

I love my birthday present!  Rob spent the day making me a wood pallet clock that I had requested.  He spent a lot of time and love on it which makes it all the more special.

SUPPLIES:

  • Wood pallet (FREE)
  • White Paint (Already had some)
  • Black Paint  (1.29)
  • Paint Brush (Already had one)
  • Foam Brush (.25)
  • One inch finish nails
  • 3/8 X 1″ Router Bit.

He started by taking off the pieces of wood from the pallet that his sister gave us.  

Next he arranged bigger and smaller pieces of wood together.  

Then he traced an existing clock we had to cut out the new clock.

After it was cut out, he sanded it down to get rid of all the rough spots.  

Next he took a small amount of paint and dry brushed it on the clock to give it a weathered/distressed look.  

He got really into the painting.  (I never knew he had an artistic side to him.)

After dry brushing on the white paint, he gently sanded down some of the thicker painted spots again to give it a distressed look.

 

After wiping the dust off, Rob used a paintbrush to apply a coat of Polyacrylic on top to seal the paint in.

The next step was to route out an area where the battery of the clock would go.  Rob was pretty happy to acquire a new tool to do this part.

We debated whether to do vinyl letters or painted letters for the clock.  We ended up deciding on painted letters because of the uneven surfaces of the clock and also to give it more of a rustic look.  I printed out the numbers on the computer and then Rob tediously cut out each letter with an exacto knife.

 

I probably would have just eyeballed placing the numbers on, but Rob having the mathematical mind that he does made sure they were all spaced just right.

 

 

 

 

 

He used Loctite spray on the back of each stencil to temporarily position them on the clock.

The next thing was sponging on the black paint over the stencil and then peeling off the stencils.

Lastly, Rob applied another coat of Polyacrylic to seal the painted numbers.  I love the finished product.  Rob ordered some clock hands and attached them

Here is the final product:

 

For the past almost 9 years we have been married we haven’t had a working clock in our house. Now we can know the time without looking at our cell phones. 😉

Slimming my Brimming Waist – Week 11 Progress

Getting Enough Protein?

I have mentioned several times that tracking what you eat with tools like MyFitnessPal can help you reach your goals. One of the biggest things I noticed about my diet was that I was not getting nearly enough protein.

One way I have been able to supplement my diet has been with with a protein powder. I really like one by Sun Warrior. You can purchase it from Amazon off this link: Sunwarrior – Warrior Blend, RAW Plant Based Protein, Chocolate, 40 Servings (2.2 lbs) (FFP).

We make ours in the blender with some water and ice cubes to turn it into a creamy smoothy.

What I like about the Sun Warrior Protein is that the protein is derived from plant based sources.

Another thing I like about the company is that they are based out of Utah. It feels good buying locally.

That link again if you want to try a delicious plant based protein that tastes creamy delicious when blended together with water and ice cubes.

Sunwarrior – Warrior Blend, RAW Plant Based Protein, Chocolate, 40 Servings (2.2 lbs) (FFP)

For an even creamier experience you could also mix it with milk.

Round 2 of Burpee Challenge Completed

I found a burpee challenge on Pinterest. This week I completed it for the second time through. This week I plan on starting round 3. Burpees are pretty challenging. I am so winded each time I complete them. I was able to reduce the average time it took me to complete each burpee by more than 1 second. Here are my results:

  Round 1 (seconds) Round 2 (seconds) 
DayBurpeesTotal TimeAvg. Per BurpeeTotal TimeAvg. Per Burpee
110494.9282.8
215785.2503.33
3201085.4663.3
425993.96833.32
5301444.81073.57
6Rest
7Rest
8251435.72863.44
9301535.1923.07
10301575.231193.97
1115463.07422.8
12351634.661183.37
13Rest
14Rest
15351634.661143.26
16401884.71483.7
17402055.131413.525
18251014.04732.92
19452275.041583.51
20Rest
21Rest
22452074.61733.84
23502795.581833.66
24503306.61713.42
25351574.491293.69
26552544.622043.71
27Rest
28Rest
29552344.252023.67
30603085.132243.73
31451964.361613.58
32603395.652163.6
33653204.922553.92
Total Average4.873.47

Week 10

Food Diary <—– Click here to view my food diary for the week

MONDAY

  • Legs and Shoulders <– Click here to see log of my workout
  • 55 burpees in 3:22 (3.67 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run in 6:01
  • 800 meter repeats (7 sets) Hill AFB Cross Country League

TUESDAY

  • RKS Kettlebell Routine Disc 5
  • 60 burpees in 3:44 (3.73 seconds each)
Edit

WEDNESDAY

  • Chest and Triceps <– Click here to see the log
  • 45 burpees in 2:41 (3.58 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run 5:59

THURSDAY

  • RKS Kettlebell Routine Disc 6
  • 60 burpees in 3:36 (3.6 seconds each)

Normally on Thursdays I run with the Hill AFB club. As a Ragnar Ambassador I teamed up with the club to promote the Ragnar Wasatch Back. Ragnar was cool enough to provide some yummy pizza.

FRIDAY

  • Back and Biceps <– Click here to see the log
  • 65 burpees in 4:15 (3.92 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run 5:55

SATURDAY

  • Strider’s Winter Race Circuit – 10 Mile Run
    • Time 1 hrs 14 min
    • 7:23/mile average pace
    • 4th place in my age and gender category

PROGRESS PICTURE AND STATS

  • Weight: 163.8 lbs was my best for the week
  • Waist: 32.25″ down 3.25″ this year.

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

Slimming my Brimming Waist – Weeks 9 and 10 Progress

For work we scheduled the InBody folks to come to our office and measure each person’s body composition. I was pleasantly surprised that I was at 11% body fat. Starting out in January – week 0, I set a goal to get to 10% or under. Usually the BodPod would measure me about 2% body fat more than the InBody so I estimate that I am still closer to the 13% according to the BodPod.

I am hoping that I will be able to achieve the goal by the middle of April.

I am also grateful for all the support that each of you has been giving me and for keeping me accountable. Many of you don’t know, but posting on this blog is very motivating for me.

I also want to remind you all that the Ogden Marathon and Half Marathon is coming up May 20th. It is not too late to start training. Please remember to use: BRUDERER to get $10 off.

Please take a moment and take a personal inventory of your situation. Are you where you want to be with your health and fitness?

By now, the majority of new year’s resolutions are but a distant memory for many of us. It is not too late to recommit.

Signing up for an event is a great way to give yourself personal milestones. Start with a 5k and work your way up to a 10k.

Also, please find a way to make yourself accountable. By reading this blog, for example, you are helping me be accountable. If you are feeling courageous, you could post your goals on social media.

Week 9

MONDAY

  • Legs and Shoulders <– Click here to see log of my workout
  • 35 burpees in 1:54 (3.26 seconds each)
  • Decline Sit-Ups, twist with a medicine ball 12
  • Plank 2:40
  • 1 mile treadmill run in 6:05

TUESDAY

  • RKS Kettlebell Routine Disc 1
  • 40 burpees in 2:28 (3.7 seconds each)
  • 8oo meter repeats speed workout with Hill AFB Cross Country Team

WEDNESDAY

  • Chest and Triceps <– Click here to see the log
  • 40 burpees in 2:21 (3.53 seconds each)
  • Decline Sit-Ups, twist with a medicine ball 12
  • Plank 2:40
  • 1 mile treadmill run 6:04

THURSDAY

  • RKS Kettlebell Routine Disc 2
  • 25 burpees in 1:13 (2.92 seconds each)
  • 5 mile run with Hill Cross Country Team
  • Oblique side plank 1 minute each side

FRIDAY

  • Back and Biceps <– Click here to see the log
  • 45 burpees in 2:38 (3.51 seconds each)
  • Spartan Abs
  • Plank 2:40
  • 1 mile treadmill run 6:06

SATURDAY

  • 16 Mile Run
    • Time 2 hrs 24 min
    • 9:00 average pace

    Week 10

    MONDAY

    • Legs and Shoulders <– Click here to see log of my workout
    • 45 burpees in 2:53 (3.84 seconds each)
    • Decline Sit-Ups, twist with a medicine ball 12
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run in 6:02

    TUESDAY

    • RKS Kettlebell Routine Disc 3
    • 50 burpees in 3:03 (3.66 seconds each)

    WEDNESDAY

    • Chest and Triceps <– Click here to see the log
    • 50 burpees in 2:51 (3.42 seconds each)
    • Spartan Abs
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run 6:02

    THURSDAY

    FRIDAY

    • Back and Biceps <– Click here to see the log
    • 55 burpees in 3:24 (3.71 seconds each)
    • Spartan Abs
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run 6:00

    SATURDAY

    • 18 Mile Run
      • Time 2 hrs 29 min
      • 8:16 average pace

    PROGRESS PICTURE AND STATS

    • Weight: 164.2 lbs was my best for the two weeks and my low of the year
    • Waist: 32.75″ down 2.75″ this year.
    • Had the InBody body composition analysis completed and was at 11% body fat.

    I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

    My goals are two fold:

    • To get in better shape myself
    • Inspire others to do the same

    Check out past weeks:

Slimming my Brimming Waist – Weeks 7 and 8 Progress

I owe you all an apology for not posting my progress last week. I felt it more important to spend time with the family since I had been out of town

I appreciate those of you who expressed concern that I did not post, I am still going.

I received back the results from the Bod Pod and InBody %body fat analysis I had done on the 10th of February.

Here is a video clip of my results:

Food Diary <—– Click here to view my food diary for the week

MONDAY

TUESDAY

WEDNESDAY

  • Back and Biceps <– Click here to see the log
  • 30 burpees in 1:59
  • Decline sit-ups with ball twist – 12 reps each
  • 2:30 minute plank
  • 1 mile treadmill run 6:12

THURSDAY

FRIDAY

  • Legs and Back <– Click here to see the log
  • 35 burpees in 1:58
  • Spartan Abs
  • 2:30 minute plank
  • 1 mile treadmill run 6:10

SATURDAY

  • 10k run (6.2 miles) with the Strider’s Winter Race Circuit
    • Time 45:04
    • 22nd place overall
    • 6th place in my age and gender group
  • After the race, I jogged it a second time to get an additional 6 miles for a total of 12 miles

PROGRESS PICTURE AND STATS

  • Weight: 165.5 lbs was my best for the week, back to my 6 week low
  • Waist: 33″ down 2.5″ this year.

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

 

Mountain Biking in Fruita, Colorado

A few friends and I went on a mountain biking trip to Fruita, Colorado. We had a blast escaping the cold weather from Northern Utah.
Initially we had planned on going to Boulder City, Nevada but due to rainy weather switched up our plans at the last minute.

A good friend of mine purchased a Phantom 4 drone and shot some arial footage of us on the Horsethief Bench Trail.

This is the package he had bought off Amazon. A quick google search shows that this thing has awesome reviews.

Check it out the footage below: (Please note that there is loss to video quality to get it uploaded to Youtube)

 

Slimming my Brimming Waist – Week 6 Progress

I was able to volunteer for Ragnar at the Strider’s Winter Race Circuit packet pickup on Thursday night. The folks at Strider’s and the GOAL Foundation were kind enough to allow Ragnar to set up a table. Here is me working the table, trying my best to answer any questions about Ragnar.

Volunteering for Ragnar Wasatch Back
Those who run the Ragnar Wasatch Back and the Ogden Half or Full Marathon will be getting the Mullet Medal!

I was impressed with how professional Strider’s was. If you want a good pair of shoes, they’d be a great place to go.

While I was representing Ragnar, I told the folks at the GOAL Foundation that I had been mentioning their Winter Race Circuit on my blog. They hooked me up with a discount code for anyone wanting to run in any of the GOAL Foundation races. There are a couple exceptions such as the races that are only $10. To get your $10 dollar discount on most the races use the code: BRUDERER. GOAL Foundation Race Registration

Food Diary <—– Click here to view my food diary for the week

MONDAY

  • Chest and Triceps <– Click here to see log of my workout
  • 25 burpees in 1:19
  • Spartan Abs 3/4 the reps
  • Plank 2:10
  • 1 mile treadmill run in 6:30

TUESDAY

WEDNESDAY

  • Back and Biceps <– Click here to see the log
  • 30 burpees in 1:32
  • Spartan Abs (3/4 the reps)
  • 2:10 minute plank
  • 1 mile treadmill run 6:21

THURSDAY

Sick – Took a rest day

FRIDAY

 

Sick – Took a rest day

SATURDAY

  • 1 mile warm up run to the Dee Events Center
  • 5k run for the Strider’s Winter Race Circuit Time 22:49

PROGRESS PICTURE AND STATS

  • Weight: 167 lbs was my best for the week, back to my 6 week low
  • Waist: 33.5″ down 2″ this year.

 

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

Slimming my Brimming Waist – Week 5 Progress

How to keep consistent with your health and fitness goals:

You are 50% more likely to achieve your goals if you write them down according to research conducted by Cecil Alec Mace. The first step in reaching your goals is to write them down. If you have not yet done this, please take a moment to download a goal app to your phone and do this first important step. By doing this, you will increase your chances of success by 50%. Here are some links to find an app to write down and track your fitness goal:

After writing down your goal, I’d love to hear it. Please respond below letting me know what it is.

Here is my progress from my goal to get to 10% or under body fat.

Food Diary <—– Click here to view my food diary for the week

MONDAY

  • Chest and Triceps <– Click here to see log of my workout
  • 10 burpees in 28 seconds
  • 1 mile treadmill run in 6:30

TUESDAY

Wednesday

  • Back and Biceps <– Click here to see the log
  • 20 burpees in 66 seconds
  • Decline sit ups, twist with medicine ball
  • 1:45 minute plank
  • 1 mile treadmill run 6:27

Thursday

Friday

Friday afternoon and evening I volunteered at the Ragnar tent for the Yeti bike race expo.

  • Legs and Shoulders <– Click here to see a log of my workout
  • 30 burpees in 1:47
  • Decline Sit-ups with medicine ball twist
  • 2 minute plank
  • 1 mile treadmill run at home 6:30

On Friday, I was also able to go out on a date with this cute little gal! I think this made me more exhausted than the workout above. She insisted on leading and kept wanting me to lift her.

 

Saturday

14 mile run

PROGRESS PICTURE AND STATS

  • Weight: 169 lbs was my best for the week, up two lbs
  • Waist: 33.75″ down 1.75″ this year.

If I were only monitoring my weight, I could be discouraged that I was consistently up by 2 lbs. I feel it a better indicator to measure my waist. I am down a quarter of an inch in my waist.

Brimming Waist Progress Picture - Week 5

Brimming Waist Progress Picture - Week 0

View of my spare tire from the front
Spare tire from the back a.k.a. love handles

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:


Slimming my Brimming Waist – Week 4 Progress

Maybe you are just tuning in for the first time, or you have been following along for the entire 4 weeks. Regardless, I welcome you.

By now I hope some of you have begun to make some changes in your life. If so, I would feel so honored if I provided even a small amount of motivation.

Please don’t hesitate to ask me questions about what I’m doing if I I’m not specifically answer your questions in these weekly posts. I welcome the questions because it gives me something to write about the next week.

If you have never tried any of the following, here are 10 things that have worked for me:

  1. Tracking calories in MyFitnessPal. Try it for one week, I’d be surprised if you didn’t see results.
  2. Reducing my consumption of refined sugars
    • Only eat sweets on days that begin with “S”
    • I keep sandwich bags at work for when a coworker brings goodies such as donuts. Before I eliminated most sugar from my diet, I would bring the goodies home for the weekend. After a while, my desire for sweets was greatly reduced. Now I eat sweets on my birthday, Thanksgiving and Christmas.
  3. Drinking carbonated water when I crave soda
  4. Creating a workout plan. I am a big checklist person, I like to print out a monthly schedule of what I plan to accomplish. You can see that before I started this, I posted my calendar/plan on my first “brimming waist” post. It is very motivating to check those action items off my list.
  5. Making sure I eat the right ratios of protein vs. carbohydrates vs. fat. Again, go to MyFitnessPal. They make this extremely easy for you. If you have a smart phone, you can enter your food in seconds.
  6. Learning what works for me. I know, for example, that for me to get results I need to focus most of my attention to my diet. Several months prior to my first post (when I was really brimming at the waist), I had been regularly going to the gym lifting weights, running and exercising. It wasn’t until I started paying attention to my diet before I began seeing the results. If you have never tried tracking what you eat, if you can’t tell, I highly recommend this. Are you convinced yet?
  7. Draw on your friends and family for support.
    • I am fortunate that Kari is very supportive of my health and fitness goals. She helps me by planning family meals that are healthy.
    • Post your goals on social media. You don’t have to post personal info. You could say for example: I want to lose 10% body fat by December 31st 2017.
  8. Sign up for a race. Depending your fitness level, I recommend the race be a stretch goal. If you are able to go out and run 2 to 3 miles without much stress, a 5k is probably not the race that is going to motivate you to get out each week. You need to sign up for something that scares you. For most people, I would recommend signing up for a half marathon or Ragnar. Also, if you have run a 5k and still are not where you want to be with your health and wellness goals, up your next race distance. Jump up to the 10k. You can do it! Completing a race is simply a function of your training.
  9. Reducing the amount of time spent watching TV. I find it easy to binge watch shows on Netflix. Especially when they have those cliff hanger endings that leave me wondering what happens next. If I am not careful, I can stay up much later than planned. This can have devastating consequences to my workout plan.
  10. Regrouping after the set-backs. There are days, weeks, and unfortunately months where I revert to my bad habits. This is usually the result of being hooked on a Netflix series, staying up too late, and being too tired to wake up early the next day to exercise. To make matters worse, when I am tired I tend to overeat the carbs mistaking my tiredness for being hungry. If you are caught in the middle of a set-back, create your plan now and start tomorrow. I promise you won’t regret it.


Food Diary <—– Click here to view my food diary for the week

MONDAY

  • Chest and Triceps <– Click here to see log of my workout
  • 55 burpees
  • Abs
  • 1 mile run

TUESDAY

WEDNESDAY

  • Back and Biceps <– Click here to see the log
  • 45 burpees
  • Abs
  • 1 minute plank
  • 1 mile run

THURSDAY

FRIDAY

  • Legs and Shoulders <– Click here to see a log of my workout
  • 65 burpees
  • Abs
  • 1 minute plank

SATURDAY

  • 12 mile run

PROGRESS PICTURE AND STATS

  • Weight: 167 lbs was my best for the week
  • Waist: 34″ down 1.5″ this year.

Brimming Waist Progress Picture - Week 4

Brimming Waist Progress Picture - Week 0

View of my spare tire from the front
Spare tire from the back a.k.a. love handles

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

Snow

I couldn’t think of anything for a blog post title except what has consumed our life lately . . snow!  So despite waking up to THIS everyday, there was plenty to smile about this week such as. . . .

My son wanting to wear a Yoda hat to bed every night. . .

Mommy daughter date. . .

My 5 year old doing one of my least favorite chores and LOVING it. . .

Beautiful baby smiles. . .

His hair. . need I say more? . . .

Getting to play the part of the tooth fairy for the first time. . .

Having a helper shovel snow everyday . . .

More baby smiles. . .can’t get enough!

And. . .this awesome guy suggested we start going out on more dates.  He probably has been sensing my cabin fever.  Love him!

I’m counting down the days till spring, but in the meantime I’m grateful for my kiddos and hubby that bring me joy everyday.

 

 

 

 

 

 

Family Room Fitness Room Combo

The family room fitness area is one of my favorite spaces in our house. I enjoy exercising while the kids are playing. Many times they even join in with me.

Setting up an exercise area behind our family room works for us. Exercise is a big and important part of our lives so we wanted to dedicate some space in our house to it. Not just any space, but space that would permit someone to exercise and yet still be part of the family.

Having a collection of fitness workouts helps prevent my workouts from getting stale. My collection of fitness programs include:

What do you think? Do you have a fitness area in your house, if so, please share with us your pics. If you don’t yet have an area, what things do you like and what would you do differently?