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

What's cookin' Wednesday: Sometimes....we don't eat meat!

At our house, we try to go meatless once a week. Well, usually for myself it's more than once a week. I force my husband to only participate once : )  You're probably wondering "Why the heck would you do that?!" Well, going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. So it's good for you AND good for the planet... Score!

Now, my husband is a meat eater. He would eat meat with a side of meat if he could. And he was a little less than thrilled with the introduction of our "Meatless Monday" tradition. BUT when you make meals that are super yummy and filling, you don't even miss the meat. 
Here are couple of my faves!

Greek Style Chili

This is a good "throw everything in and you're done" type of recipe...perfect for those nights when you're in a rush. We used canned beans/tomatoes this time because we were short on time, but you can always use fresh! Since I have to eat gluten free, we used a Mediterranean blend of quinoa and it was DELISH!

 Ingredients:
2 cans garbanzo beans
2 cans diced tomatoes with roasted garlic and onion
1 tbsp cayenne pepper
8 cups spinach
1/2 feta cheese
Salt and pepper to taste
Directions:
Combine garbanzo beans, tomatoes, and spices. Bring to a boil, then reduce to medium low heat and allow mixture to simmer for 20 minutes. Add in spinach, cooking for one minute or until wilted. Sprinkle with feta and serve with quinoa, rice, or couscous. Serves 4 (1 1/4 cup serving)

Stuffed Banana Peppers

My friend, Alex, sent me this recipe a few months ago and it was a HIT with my meat-loving husband. He actually (gasp!) said he was full after just one pepper. This is a very rare occasion as the man is known to tear down on some food. We've made this quite a few times, sometimes substituting bell peppers for the banana peppers. Super easy and super tasty!

Ingredients:

3-6 Yellow Banana Peppers (or more, depending on how many you’re trying to feed!)
1 box Near East Quinoa Blend (I used the Roasted Red Pepper and Basil)
½ can black beans, drained and rinsed
½ head kale
1 can preferred tomato sauce
Parmesan cheese (just enough to sprinkle on top of peppers/sauce)

Directions:
In a large saucepan, sauté kale until it’s wilted, but not soggy. I seasoned with paprika and seasoning salt. Set aside. Cook quinoa according to box. When finished cooking, add kale and black beans. De-seed and stuff with quinoa mixture (I also slit the top of the peppers so they were a little more ‘open-faced’) Cook @ 350 degrees for 20ish minutes, until the peppers are soft and the top of the quinoa looks a little browned. Put desired amount of sauce on serving plate or dish. Place peppers on sauce and sprinkle with Parmesan cheese (optional) and serve!

It's easy to go meatless once a week (or more!)....give it a try! If you already participate in "Meatless Monday" or you just have a yummy vegetarian/vegan recipe, please share it! I love trying new things :)

Motivation Monday: Baby Steps

When it comes to getting healthy, remember it's all about baby steps. You can't undo months and years of poor health choices overnight. There's no magic pill, no "secret diet." Eat healthy, get moving, and set small goals. Work as hard as you can to stick with it. It will take some time, but you will start seeing and feeling the changes before you know it.

Fit Friday: Cinco De Mayo and a Fit Tip

It's Friday!! Woohoo! What a beautiful week we had, too!

This weekend is Cinco De Mayo and, as I'm sure most of you know, it can get a little hard to fiesta when you are trying to eat mindfully. If you're planning on celebrating this weekend, Health Magazine has some great food swaps so you can eat healthy and still enjoy yourself ! You can check them out here.

Of course you're going to want to get a workout in after indulging a little bit (although  not IMMEDIATELY after. That would be no bueno.) When we get moving, we have to make sure we're fueling our bodies the right way! There are some great fit tips on what to eat before and after a workout here.


I hope you all have a safe, healthy weekend!
Holly

Sensational smoothies

Most of you probably know through Facebook, Instagram, Twitter, etc. that I absolutely LOVE smoothies! (I mean, the name of my blog IS Smoothies and Sneakers :-) ) I'm on the run quite frequently and smoothies are a great option for me. They are quick, easy, perfect for on-the -go, and a great way to get in your fruits and veggies! I love the versatility of smoothies. You can experiment with different fruits, veggies, liquids, etc. I make one almost every morning, throw it in the freezer while I'm getting ready so it stays extra cold, then stash it in my car so it's ready when I'm finished working out!

Here are a couple of my favorite smoothie recipes:
Berry smoothie
-8 oz unsweetened almond milk
-1/2 frozen banana
- 1 cup frozen mixed berries (I use the 365 brand from Whole Foods)

The Green Monster (yes, it's a green smoothie... don't let that stop you from trying it! When you add greens to your smoothie, you can't even taste them!)
-6 oz (you can add more if it seems a little thick) unsweetened almond milk
- 1/2 frozen banana
- a big handful of spinach or kale
-1 tbsp nut butter (I like Justin's Honey Peanut Butter)
-you can add a dollop of yogurt to make it creamier if you choose. I prefer to leave it out.


One of my smoothie secrets? I almost always use half of a frozen banana in every smoothie (as you can probably tell from the recipes.) They add a nice creamy texture without having to add yogurt and most of the time they eliminate the need for ice. When I buy bananas, I peel them, cut them in half, and put them in a container in the freezer that way I always have some ready to go!

Some other smoothie secrets:
- When using fruits, try to stick to two types per smoothie. You don't want to create a sugar bomb. As a general rule of thumb for myself, with the exception of the green smoothie, I try to make sure at least one fruit is a berry.
-Frozen fruit is AWESOME. Again, elimates those ice cubes!
- Cottage cheese is also an excellent addition! It sounds gross, but it really makes for a great texture.
-If it does seem a little runny,  you can still throw in a couple of ice cubes.
- Have fun and experiment! It's pretty hard to mess up a smoothie ; )

Do you have a favorite smoothie recipe? Feel free to share below!