Run, rock, and roll!

Last week I ran my third (third?!) 5k since I started running last January--- the Rock n Roll Half and Mini Marathon. Obviously I did not do the half.  The mini marathon was a little more than a 5k because it was 3.5 miles... But I digress. 

To be honest, I was a little nervous about this race. If you have been following the blog, you know that I've been dealing with a case of runner's knee since about June, right before my first 5k. I didn't make it through without stopping to walk. My second 5k was a few weeks ago. My goal was to finish in 35 minutes without walking. I really was hoping my knee would hold up.  My time was 35'46" (11'32 pace) and I had to walk about .3 miles. I wasn't too disappointed with my time because it was realllly close to my goal, but I was a little disappointed that I had to walk. I had to listen to my body though and my body was screaming at me to give my knee a break.  As you can see, I did not look like I was having a good time. 

I was really excited about race number three. I love my city, and being that Cleveland is the city of rock and roll, it only seemed appropriate to participate. It also happened to be the inaugural race for our city, which made it even more exciting.  As the race approached, I did everything I could to reduce any knee pain I might feel. I ran intervals, did strength training, stretched, etc. I also tried to keep a positive mindset and set new goals. Again, to run the entire race without stopping to walk and to keep about the same pace. I knew it was a pretty lofty goal considering the past two races, but I went with it anyway.

Race day, I met up with my running buddy and we headed downtown. It was POURING. I just kept thinking this was going to be no good. Buuuut the rain stopped and the sun started to come up (the race started at 8, so we were down there by 6:30,) so we lined up in our corral and got ready to run. The waiting is the hardest part. But finally we were out and on the road. The first mile was great. There were so many people out cheering for us. I had to choke back a sob at one point because I was so emotionally overwhelmed by the support. I started to think about how far I've come and and that I am a runner now. I am a runner now. And there are people cheering for me. It gave me such an adrenaline rush. Until I hit mile 1.5, which is when I hit a wall. I started to think "I need to walk." Except the thing was... I didn't. My knee wasn't bothering me. There was no reason for me to walk. I argued with myself about it for a few minutes, but I realized if I walked I was giving up and I wouldn't reach my goal. So I didn't.  Lucky for me, there were more people to cheer me on and another adrenaline surge hit me. It also helped that my power song on my running playlist came on. I don't know about you, but Katy Perry's song "Roar" just amps me up! That really got me moving. Before I knew it, we hit mile 3. My knee was bugging me a little, but the pain was manageable.... Until we ran down a huge hill (downhill running and runner's knee don't mix.) But the end was in sight. I saw the finish line and I just started hauling it. I had made it and I just wanted to finish--- and I did! We collected our finisher's medal, water, and banana and celebrated our time: 37'49" (11'06" pace.) That time right there, plus the fact that I ran the whole race, meant I had met my goals. In fact, I improved my time from the last race. As my friend and I talked about how we did, we realized we were pushing each other without even noticing. When I wanted to walk, it didn't seem like she was going to let me and when it seemed like she wanted to walk, I kept running as well. That's what I love about running with a partner; it's nice to have someone to push you along the way. 

This race really enforced to me the importance of not only listening to your body, but being aware of where you're at mentally. If I didn't do both of those things, I truly believe I would not have been successful in my race. Physical, mental, and emotional awareness are huge keys to success in health and fitness.  And I think I needed that reminder.

I probably should mention another HUGE factor in wanting to run this race. There was a free concert at the finish line by my favorite singer, Gavin DeGraw. So that was some motivation to make it to the finish line as well ; )

Overall, I am so happy with how the race went. I am looking forward to my next one, whatever it might be. In the mean time, I will be in the process of healing up this old knee of mine. 

With my finisher's medal in front of our very own Rock and Roll Hall of Fame...

"I've got the eye of the tiger."

Fall in love with pumpkin

Hey everyone! So... I know it's been a while since I've posted. The past month has been a huge adjustment with many, many changes (blog post about that coming soon!) With all of the changes, I had to put some things on the back burner... The blog being one of those things. BUT I am finally getting into a routine and I am looking forward to getting back to blogging. With that being said, I have a SUPER delicious smoothie recipe to share. 

Autumn is one of my favorite seasons. There are many reasons for that, one being everything pumpkin. Since I love smoothies and I love pumpkin, I combined them and made a pumpkin pie smoothie. Here it is:

-8oz almond milk

-1/2 frozen banana 

-3/4 cup pumpkin

-1tbsp ground flax

-a couple generous shakes of pumpkin pie spice

-2 to 3 ice cubes

So, so tasty!

Pumpkin is pretty versatile, so have fun experimenting with it. I use it in smoothies, oatmeal, pasta sauce, chili, etc. Enjoy!

Why I Train Hard- Guest Post by Alex Ash

So...I realize it's been a little while since I've posted anything. I just started a new job and things have been a little crazy as I get used to this new schedule, which unfortunately means I haven't been working on any new posts. BUT I didn't want to leave all of you hanging so I have left you in the capable hands of my "fit friend," Alex!  I have known Alex since elementary school, but we reconnected over the past year because of our similar views toward health and fitness. She is a yoga instructor and, like myself, values the importance of leading a healthy lifestyle. I can't think of anyone else I'd rather have as the first guest post. Enjoy!

P.S. Alex is also a guest contributor at MindBodyGreen....you can check out her most recent article here!

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WHY?

I was hunched over, hands on knees, stomach in my throat, panting. Hard.

“This is so dumb—who does this to themselves?” I thought.

I was in the middle of a “Primal Boot Camp” –a fitness class designed to ‘tap into our primal selves’ and to ‘get off the treadmill like lab rats.’  The class was held on the beach and involved lots of sprints to and from the water to a nearby picnic table, along with lots of other high intensity activities. Don’t get me wrong—I know what I signed up for. I knew it would be hard and I knew I would most likely struggle. But I thought, “Hey, it’s only an hour, right?” I know that a good, real workout does not just mean hopping on an elliptical for 40 minutes with a PEOPLE magazine in tow. So dripping sweat and covered in sand, I came back to the question, “Why am I doing this? Why do I care so much about being fit and healthy?” The people I passed lounging in their beach chairs, soaking up the last of the hot summer sun, certainly seemed to pose the same question as well.

It’s not the first time the question has come up for me, and I’m sure it won’t be the last. However, after a conversation with Holly later that evening, my answer became a little clearer. I do it because sure, it helps how I look on the outside and I’m vain enough to admit that I like looking toned and fit. But more importantly, I do it because of how it makes me feel on the inside. If I could bottle up the feelings I have after a tough workout or yoga class, I would. The feelings of confidence, accomplishment and sometimes even a little surprise are unparalleled. The, “Wow, I can’t believe I just did that!” To be able to recognize that at one point in life, that type of workout was not even an option, and to realize how far I’ve come, is another reason. Yes, my heart sometimes feels like it’s beating out of my chest, but its pumping empowerment through my blood and veins. I leave feeling exhausted, but knowing that I can do anything I work really hard at. I am filled with gratitude for feeling strong in my own body AND mind. And with each workout, I get to know myself a little better—“How far can I go? Do I need to pull back a little bit tonight?” Putting myself through a physical workout forces me to live in the present moment—tuning into the nuances of my body and connecting my movement with my breath.

And in case you’re wondering, I have bad days too. I have ‘lazy days’ where peeling myself off the couch seems like a horrendous idea. I have days where mac and cheese AND pizza seem like great dinner options. But I also know that usually, there’s something else bothering me behind these cravings. Sometimes I’m just tired, and that’s okay. I have learned the difference between allowing myself rest and finding refuge in food or self-pity—and it’s a constant practice to overcome these low points. On these days, I know that the feelings I mentioned above are waiting for me, if I trust the process and push through by heading to the gym or studio, even when I don’t feel like it.

So the short answer to my question of why I do this really boils down to one thing:

Because it makes me feel alive…and isn’t that why we’re all here?

Lifestyle changes, vacation, and freedom.

My husband and I just enjoyed a week long vacation to Florida/North Carolina. It really got me thinking about my lifestyle change because this trip did not look anything like our last trip to Florida, our honeymoon in 2011. I wrote a blog post about staying on track while traveling earlier this spring, but I wanted to hit on a few things I did during this trip that made a huge difference.

I was very active during this trip. I had to be. I knew if I went from working out 6 days a week to nothing and then tried to resume business as usual when I got home that I would be hurting. My activity looked different from what I do at home but the point is that I still DID something. I didn't run a lot because, well, it was very humid and muggy and even waking up to go out at 6:30 a.m didn't make that much of a difference. I ran a couple of times, even though I had to modify a little bit. I ended up incorporating run/walk intervals because my body is not used to that heat. I also tried to stay moving when I could. If we were in the pool, I'd tread water. At the beach, I would walk up and down the shore or body surf. We also played a few rounds of golf. My goal was to stay moving when I could.

Food was different this time around as well. Last trip was full of fast food, junk snacks, and I'm pretty sure we ate out EVERY MEAL. Now, besides the fact that   eating that way is expensive, I didn't WANT to eat that way this trip. We packed healthy snacks (apple slices, grapes, string cheese, organic popcorn.) We did go out to eat a few times, and I carefully picked out my meals. We stayed at a villa and had a full kitchen, so we were able to grocery shop and cook for ourselves often. That's the beauty of a lifestyle change as opposed to a diet. People always say "You can't eat that, can you?" My response is usually something along the lines of "Well, I probably CAN, I just choose not to." When I limit myself to things I can/can't eat, I'm setting myself up for failure. My perspective towards the things I eat have changed so that I have a healthier relationship with food, so to speak. That's not to say that I don't occasionally indulge... Because I certainly do. But I limit those indulgences, I savor them as a special treat, and I don't make excuses for myself to overindulge (a.k.a. I'm on vacation, I can eat what I want! NO.) 

One of my few indulgences this trip was this amaaaazing Creme Brûlée. So. Good. 

Now when I said earlier that this trip looked a lot different than our last... I really meant that it LOOKED different. 

This is a picture from our trip to Universal in 2011.

One night during this trip, we went to Bubba Gump at Universal for dinner.  I thought it would be cool to recreate the picture from our honeymoon. After we took the picture, I pulled up the old picture and put them side by side and WOAH. BIG. DIFFERENCE. We didn't even realize that through my lifestyle change, my husand had benefitted as well. 

The biggest difference for me this trip, the biggest realization I had, was the life of liberty I now lead. I think back to our first trip or I look at pictures that I was embarrassed by and I just immediately remember that feeling of being a prisoner to my bad habits and a body I was ashamed of. This time around, I had confidence. I wasn't petrified of being in my bathing suit. I'm not cringing at the pictures of myself IN my bathing suit. I'm not cringing at the pictures of myself period. I'm not saying that to be vain. I was just able to realize that what I was experiencing, for the first time in my life. was freedom from things that had a hold on me for too long. This trip really opened my eyes to living a life of freedom. A verse that kept resonating with me is Galatians 5:13 (MSG) "It is absolutely clear that God has called you to a free life. Just make sure that you don't use this freedom as an excuse to do whatever you want to do and destroy your freedom. Rather, use your freedom to serve one another in love; that's how freedom grows" Is that powerful or what?!

Once we come to enjoy the freedom God has given us, we are no longer bound to the things that hold us captive and we stop trying to sabotage that freedom.  Whether it be food, the expectation to look a certain way... whatever it might be, we were not meant to live your life as slaves to those things. We were created to live a life of freedom! 

One year

This was me July 21, 2012.

Exactly one year ago today.  This is the heaviest I have ever been. And  I was a mess. I saw a number on the scale I never even dreamed of and I felt horrible about myself, no self confidence whatsoever. I had gained a lot of weight in a short period of time, partly from my own choices and partly from health issues. I didn't want to do anything. The thought of getting dressed to go out made me sick. I could hardly even look at myself in the mirror. I get so emotional just thinking back to that hopeless feeling I had.  This is a line from my journal from a year ago. "I am disgusted with myself. I need a change, yet I struggle so much. I lack motivation and self control. I have to get serious about losing weight. I am not healthy. I'm frustrated and I'm tired and I'm depressed." I hated that I saw myself that way, but I knew I was dealing with the consequences of neglecting my body.  I could have kept living like that BUT instead of letting myself walk around, feeling bad for myself, I did something about it. I never would have imagined, at such a low point last year, that I would be where I am today. And it's been no small feat.  Losing weight, getting healthy and staying that way...it takes work. HARD work. I have busted my butt. Have I wanted to give up? Umm....yes! Have I enjoyed it every step of t he way? Definitely not! But you know what?  Every up and down, every frustration and every goal that I've met has been so worth it. I went from being the girl who couldn't run, couldn't do sit-ups, and had no flexibility to the girl who runs regularly (and even finished her first 5k), does sit-ups for fun, and can  (finally!!) touch her toes. 

I share all of this because I want you to see that I've been there.  I know it's hard. It's hard to get started and sometimes it's hard to keep it up. If you're feeling like you can't do it...I've been there. I know there are others feeling now what I felt a year ago and I'm hoping that this post gives you hope. It IS possible to change your health, and your life, for the better. 

Now, this isn't the end of the road for me. I've set small goals for mysel along the way, but I am coming up on my first big goal of 52 lbs in 52 weeks. I know that this post is how much I've lost in a year, but it was August 18 that I started actively making changes so my goal was to lose 52 lbs from that starting point. I have a feeling I will reach that goal... I only need to lose 2 more lbs in a little less than a month : ) Even after that, I still have some work to do to reach a healthy weight for myself. But one step at a time. I've come this far and I'm willing to keep working at it. I will probably have to work at it for the rest of my life. But I'm ok with that if it means I'm at my best.  

So here I am today... 50 lbs lighter and much happier. I feel like I don't even know that other girl anymore...

                                            

Here are some of my progress pictures:

15 lbs lost. Not too noticeable...yet.

25 lbs lost and starting to see some results.

30lbs lost.

45 lbs lost.

I just want to close out this post by thanking everyone who has supported me and cheered me on during this process.

A huge, huge, HUGE thank you to my husband. He has been there for me every step of the way: through tears of frustration, happy dances as I've reached my goals, healthy recipes when he'd rather be eating a burger, workouts when he'd rather be watching Duck Dynasty, and the trail of workout gear I leave all over the house. I really couldn't have done it without him.

And to anyone out there who has helped keep me accountable, been a workout partner, or simply have just told me that I'm doing great--- you have motivated and inspired me more than you know. THANK YOU and I hope you stick with me as I keep pressing on.



Fit Friday: Meet the Arc Trainer!

Hey everyone! I hope you had a great week and that you've all recovered from the holiday weekend : )

I tried this workout from Shape Magazine the other day so of COURSE I had to share it. If you're not familiar with the Arc Trainer... Well, it's time to get acquainted.

(Image via Shape Magazine)

It's similar to the elliptical machine. However, it moves in a crescent shaped pattern as opposed to an oval motion, which is easier on the knees and works your upper leg muscles a little harder. I used to be all about the elliptical until I met this guy. The Arc Trainer has been my best bud lately, especially since I am not able to run as much as my knee heals. Even when I am back to running, the AT is perfect for cross training. Seriously... go check it out! This particular workout can burn anywhere from 250-300 calories in 25 minutes and trust me... it's a good one. Check it out  here.

While you're working out, you're going to need some jams to keep you moving. I recently discovered the Fit Radio app and it is pretttty much the best. You can pick music based on BPM or the type of workout you are doing (Zumba, Yoga, etc.) AND it's free! 

Find a good playlist, print the workout plan, head to your nearest arc trainer, and get moving!

Independence Day: Free from junk food!

Hey everyone! Tomorrow is Independence Day and I'm sure you are likely to spend the next four days at cookouts, picnics, etc. Many times there aren't a lot of options that are healthy--- and the ones that are pushed as "healthy"  because they are low cal, low fat, etc are usually full of artificial sugars and other junk that you don't want to put in your body! SO why not make your own delicious, truly healthy dish to pass?!

One of my favorite dietitians, Dietian Cassie, posted a blog (check it out here )
featuring healthy summer salads that are "delicious, better-for-you alternatives to traditional pasta, potato and cool whip salads. " I don't know about you, but I'm dying to try that cauliflower salad! Bonus: all of these recipes are gluten free! 

Another great summer picnic recipe is Peak 313's Italian Orzo Salad....healthy AND easy to make! 

And finally, my personal favorite---cucumber avocado caprese salad! Here's what you need:

2 cucumbers 

1 pint cherry or grape tomatoes (about 30)

2 tablespoons chopped fresh basil

1 cup fresh mozzarella

1 avocado

1 tablespoon extra virgin olive oil

2 tablespoons balsamic vinegar

1 teaspoon garlic powder

Salt and pepper to taste

Wash, dry, and cut tomatoes (into quarters) and cucumbers (cut into slices, then quarters.) Dice the avocado and mozzarella. Place cukes, tomatoes, avocado, basil, and mozzarella in a bowl. Pour on oil, vinegar, garlic powder, salt and pepper. Mix thoroughly and serve. This is one of my favorite summer dishes--- light and refreshing.

I hope you all have a safe, healthy, and fun holiday! What is your favorite healthy summer side dish?

Motivation Monday: Live With Intention

What are you going to do this week to live with intention? To live well? Give every day your best.

Lean on Me

Summer has hit full force and my schedule has gotten CRAZY. There have been so many cookouts, parties, showers, etc....you name it, we've been there. With all of the celebrating, I've noticed my healthy eating habits start to slide a little bit. On top of that, my knee still isn't quite up to par. As my knee is healing, I'm not able to run like I was before. When I was running 10+ miles a week, my eating was SPOT ON. I knew I had to properly fuel my body to get the most out of my run. Since I haven't been running...well, another chance for my eating to slip a little more. A couple of weeks of sloppy eating and I was feeling like CRAP.  I was down on myself and completely discouraged, but I wanted to take action before things got out of control. So what did I do? I found myself an accountability partner! I sent a text to one of my friends and I just asked if she would help keep me on track. It was kind of cool because she had been feeling the same and asked if I would hold her accountable as well. For the past couple of weeks, we have sent each other text messages almost every day. We share our successes, encourage each other when we've messed up, and celebrate together when we've overcome tempation to make a good choice. This has really helped me, helped both of us, to get back on track. The thing about health and fitness is that it IS a difficult journey. But we don't have to do it alone. In fact, you're bound to be more successful when you do have someone to lean on. Part of the reason I have been successful with my weight loss is because I am surrounded by a GREAT community of health-minded people who support and encourage me. I will make mistakes. I will fall down. But I will always have someone to help me up, dust me off, and push me forward. If your journey has gotten rocky, don't be afraid to ask for help! The path is much easier to travel when you're not alone.

With all of that in mind, here is a Fit Friday workout for partners from Peak 313---check it out here!

Fit Friday: Sculpted Summer Arms

Happy first day of summer! Bathing suit season is in full effect and maaayyyyybe you're not super happy with the state of your arms/upper body. Not to worry!  Give this arm sculpting workout from Fitness Magazine a try! It's easy to do at home and you should see things start to tone up within a few weeks.

Do you have a favorite upper body/arm workout? Feel free to share below!

Motivation Monday: Keep Pressing On!

 Do any of these sounds familiar? You haven't been making the best food choices lately. You've gotten of track with your workouts. You haven't seen the progress you've hoped to see. You just really haven't felt like trying. 

Whatever it is you're feeling on this Monday morning, don't give up! Keep pressing on because you never know what great things are coming your way.

My very first 5k: a beginner's story

If you would have asked me a year ago if I wanted to run a 5k, I probably would have laughed in your face. I was never a runner. Not to say I didn't try--- I tried a couple of times. I laced up my shoes and dragged my husband along with me, only to limp home. To be honest, the extra weight I was carrying made running extremely difficult. I decided after I'd lost some weight that I'd try again. In January, I bought new shoes, downloaded the Couch to 5k app for my phone, and never looked back. I've been running ever since and I have come to love it. It helps me clear my head, challenges me to listen to my body and do what I can to take care of it, and it helps break up my fitness routine. Can I run very fast?  I mean, my pace is decent. I know there are people that run faster than I do but my pace is one I'm comfortable with for now (I have only been running since January!) Anyway, I wanted to celebrate this huge accomplishment for me by (duh!) running a 5k! And what better way to celebrate than to do The Color Run with friends?! 

Before the race...all shiny and clean!

Now, I have to admit I was a little discouraged the week before the run because it seems I have a little case of runner's knee. I was so bummed at the thought of not actually being able to run for my first 5k. I took really good care of my knee all week (and I'm resting from running all of this week which is killing me but I know it's what is best for my body) and I was able to run the whole way! Well, with the exception of when we hit the color sections because everyone walked through those and  a couple of hills to save my knee. I'm so thankful this wasn't a timed race because it really allowed me to enjoy the whole experience of my first race and just have fun. I'm looking forward to running many, many more!

And after!

Excited to have finished my first 5k!

Tie-dyed elbows

My team!

Cilantro lime quinoa

I don't know about you, but I love the combination of cilantro and lime. So you can imagine my excitement when one of my favorite fitness bloggers posted this recipe yesterday. I went right to the store to pick up the ingredients I didn't have at home, whipped this up for dinner last night and served it with some pan seared tuna steaks. It was DELISH! To me, this is a perfect summer side dish: light, refreshing, and super simple to make. A few people asked me to share the recipe, so here it is. Enjoy!

Cilantro Lime Quinoa (via pfitblog.com)

Ingredients:
1 Cup (uncooked) Quinoa
1 Medium Onion Chopped
2 Cloves Garlic
1 Can RoTel Cilantro & Lime Diced Tomatoes
1 Small Jalapeno
3/4 Cup Cilantro
1/2 Cup Scallions

1 lime

Salt

Instructions:

Combine quinoa with 2 cups water and bring to a boil, then simmer for 15 minutes. Set aside and let stand for 5-10 minutes. Add all the other ingredients together and toss into quinoa, finishing with 1 squeezed lime, then salt to taste. Serve hot. Extremely fresh tasting and yummy!!

Being mindful about health: My journey

If you know me well, you know I haven't been on the "fitness train" for very long. In fact, it's been less than a year. To most, it seems that I'm just keeping up with the current fads. That's easily understandable. But I want to share with you a little bit about my journey; why I am so passionate about my health and the commitment I've made to make it a permanent facet of my life.

Most of my life, I've struggled with my weight and self-image. I never even thought about dealing with it until I was a senior in high school (2005.) I did Weight Watchers for about two months....so I could fit comfortably into my prom dress. It felt good to lose the weight and it felt good to look nice in my dress.

Senior prom!

But that was my end goal: to lose weight, to look nice in the dress. When that was over, it was back to business as usual. I spent the summer...eating. There were picnics, graduation parties, sleepovers with my friends. Plus I traveled to Argentina, where I indulged in some of the best food of my life. I ate croissants smothered in dulce de leche--- every morning. Sounds pretty healthy, huh?

Eating something filled with, you guessed it, dulce de leche.

And then of course, my freshman year of college. I'm pretty sure I ate pizza for lunch everyday. I went to Cleveland State, so the possibilities for good food were endless. My friends and I would go all over the city in search for delicious, non-student center grub (Crab cakes at The Nauti Mermaid, anyone?)  I spent most of my college years eating HORRIBLY and not thinking anything of it. Then, in 2008, one of my closest friends got engaged and asked me to be a bridesmaid. A comment from someone about me being a "big girl" meant that I spent 4 months literally working my butt off. I joined Weight Watchers (again) and spent hours  in the gym. My motivation? Having to get that dress taken waaaaaayyyy in and looking good in it! And I reached that goal. I lost 30 pounds and had to have inches cut out of that dress.

The dress! And my handsome hubby ;-)

Fast forward through the next few years. I completed that cycle a few more times. My motivation went up and down (more bridesmaid dresses, my own wedding dress, etc.) and my weight became a huge struggle. I found out I have a health issue (insulin resistance) that is intensified by poor eating habits. That 30 lbs I had lost? Gained it all back plus 30 more. And I was miserable.

I tell you all of this for a reason. My motivation for years and years of yo-yo dieting and inconsistent health choices was short-term. I had shallow goals. I wanted to look good for a wedding, vacation....whatever. I wanted to be thin. Once I met those goals, I had nothing else to reach for.  I was living irresponsibly and I got tired of living like that. This time last year, I was so depressed. I had no self-confidence and I just remember feeling like I wanted to hide under a rock.  I was tired of feeling tired and I knew I was headed straight towards diabetes and other health issues. I wanted to end the vicious cycle I created for myself.  That was when I realized I had to make a permament change---for myself, for God, for my husband, for my family, for my friends. I didn't want to spend the rest of my life on a health roller coaster. I began to educate myself. I changed the types of food I was eating (and how much of it.) I got off my butt and started moving. I want to set a good example to others, to my future children. I want to be the best version of myself:  confident, happy, and healthy. And I'm getting there. That is why health and fitness are huge parts of my life now. My perspective has greatly changed.  It's not about being "skinny" or taking part in a fad but about being HEALTHY. And I have to want it. I have to want things to be different. Taking care of my body, the one and only body I will ever have, is an investment into myself and my future. Exercising and monitoring the types of foods I put into my body are habits that are nonnegotiable in my life. Has it been a perfect journey? Umm....no. I've wanted to quit numerous times. Even now, I get frustrated when I'm not seeing progress as fast as I'd hoped or when I slip up (because I do slip up.) But I know that every good choice I make gets me one step closer to being healthier than I was.

Maybe you've been where I was. Maybe you're there now. If you are, I encourage you to think about your reasoning: More confidence? More energy? Better health? When you set loftier goals, it's easier to prioritize health and fitness. You have to want it. Don't give up---the journey is worth it! 

Memorial Day Fit Tips

I can not believe Memorial Day weekend is here already! This year is just flying by! I wanted to share some tips for enjoying a healthy holiday weekend. Summer is almost here and you've worked hard... don't let one day set you back.

1. Drink up!! And I'm not talking beer. It's easy to forget about water intake when we have an "off" day. But it's important to make sure you're consuming enough water, especially if it's warm and you're outside and active. Staying hydrated will keep you energized and prevent you from over-eating when it's picnic time.

2. Snack on fruits and veggies.  They contain a high water content, so they'll contribute to staying hydrated. You'll also stay satisfied until meal time...without compromising calories.

3. Maintain your healthy eating. Consistency is key. It might be a vacation day, but calories still count. If you go way off the rails, you might find it hard to get back on track. Look around before you decide what to eat. This will help you eat a more balanced meal. Try to pick one serving of protein, then vegetables or salad, and take only a small portion of high-calorie options (potato salad, anyone??)  If anything, pick ONE thing that you can "splurge" on...but be sure to stay on track with the rest of your meal. Oh, and one plate of food is enough : )

4. Stay away from the buffet.  Once you've made your plate, move away from the food. Take your time eating the food you have and spend time socializing with friends and family. Participate in any  activities going on. You'll be less tempted to graze throughout the party.

5. Get moving! It looks like the weather is supposed to be gorgeous on Monday, so get out there and move! You can even grab a partner. You don't necessarily have to stick to your normal workout routine (although if you can, that is GREAT!) You can bike, walk, play volleyball, golf swim... Whatever! Just be active, especially if you do decide to indulge. Like I mentioned earlier, stay consistent. You'll thank yourself the next day.

I hope you all have a happy, healthy, and SAFE holiday weekend!

Motivation Monday: Rise up!

It's a new day, a new week... rise up and conquer the things that challenge you! Maybe you weren't as successful as you hoped to be last week, but it doesn't matter what you did yesterday or any of the days before that. What matters is today.  What will you accomplish? 

Workin' on my fitness

I get a lot of questions about my fitness routine. Now before I go into detail, I'm going to warn you- it's going to look like a LOT. But did I start off like this? No way! When I first became active I did 30 minutes on the elliptical/2x a week. As I lost weight and became more physically fit, that routine got boring and I wanted to do more. This is the point that I've worked up to over a period of about a year. Here is what my normal week looks like:

Monday: 45 minute spin class/chest & triceps
Tuesday: Run 2-3 miles/ back & biceps
Wednesday: 45 minute spin class/ legs & shoulders
Thursday: Run 2-3 miles/abs
Friday: Crosstrain
Saturday: 30 minutes of light cardio (or rest if I feel like I need it)
Sunday: rest

Now, like I said, this is a "normal" week. My routine is very flexible. If I feel bored, I switch out running for something else (Zumba, hiking, Jillian Michaels DVD, etc.) If I'm sick, extra tired, or weak I make sure to add another rest day (and pay special attention to what I've been eating... more on that later ) It is SO important to listen to our bodies!

If you're just starting to incorporate exercise into your life, this routine or anything like this is going to be too much for you. You're going to burn yourself out FAST. Start small and be consistent. Challenge yourself, but don’t force yourself to do anything that is currently unattainable or that you hate doing. Find something you enjoy and DON'T GIVE UP! You're going to want to, trust me, but you never know what goal you'll achieve tomorrow if you give up today. Don't worry about doing too little. Do what you can. Once you start getting into better shape, you'll find yourself wanting to do more. Stick with it!

If you're inspired to get up and get out there, jot down some goals for yourself. How many times a week do you want to get moving? For how long? What do you enjoy doing? Once you've set your goals, schedule a time to achieve those goals Even better... Put them on your calendar, set a reminder on your phone, or find someone to get moving with you and keep you accountable. The first step is the hardest, but you can do it!!

What do you like to do to stay active? Have you tried anything that you thought you'd hate but really love? Feel free to share below!

Motivation Monday: Decide to try

Another Monday, another new week, another chance to make good decisions! Just imagine what you can accomplish if you just try to give your body the best. You deserve it!

“People don't fail; they just stop trying.” 

― Bud Boyd

Fit Friday: The CORE of the matter

Whether you're in shape or not, building (and maintaining) a strong core is probably one of the best things you can do for yourself. When we maintain a strong core, we can stand up straigher, have better posture...even eliminate lower back pain and improve muscle tone! A strong core will also help prevent injuries and help our bodies to function better. A weak core has the opposite effect, causing poor posture which is often the culprit of lower back pain and muscle injuries.

The easiest way to get started is by working your core once or twice a week.  Try these simple moves from Prevention Magazine. They're effective, but easy enough for anyone--- including beginners!  As your core gets stronger, your body will become stronger and more stable.  Do you sit at a desk all day? You can start strengthening your core at work by sitting up straight.  This will continually keep your core strong. Or you can try this move from Peak 313! This will help strengthen your core (and your legs) without even having to leave the desk.

Like anything health related, building up a strong core isn't going to happen overnight. But if you invest the time, you will build a strong foundation and start seeing great results!

Give these moves a try and let me know how it goes!

 Have a great weekend : )

Holly