A Week's Worth of Workouts (Say that five times fast..)

A basic week - loose and flexible, never set in stone. Life happens, workouts get missed, but we get over it and move on. Miss a day at the gym? Focus on your diet for the day! What food and drink are you taking in? Does it fall above or below your BMR? Maybe do a few body-weight exercises before you start your day or go to bed!

Here's a rough skeleton of what KT and I do at the university rec center each week (provided work, school, and life in general don't get in the way). This certainly isn't set in stone, and we frequently introduce different lifts into our routine so we don't plateau. Each exercise is typically 10 reps 3X each OR lifting heavy to fatigue 3X. When it comes to the weight, find what feels good (but challenging) to you!

Sunday - Cardio 30 min
One or more of the following:
Jogging
Sprints
Elliptical
Rowing machine
Any HIIT really!

Monday - Bi/Tri/Shoulder
Incline bicep curls
Alternating deltoid raise
Overhead tricep extensions
Skull crushers
Dumbbell Arnold press
Hammer curls
Assisted dips (someday we'll be able to do real dips!)
Machine preacher curls
Close grip bench press
Overhead shoulder dumbbell press

Tuesday - Chest/Back/Cardio
Standard bench press
Bent over row
Machine chest fly
Incline bench press
Decline bench press
Hyperextensions
Machine back row
Machine back pull down
Bent over two-arm long bar row

Wed - Legs
Dumbbell lunges (forward and reverse)
Weighted bridge
Deadlift
Barbell squat
Barbell wide squat
Standard leg press
Wide leg press
Calves (on the leg press machine - for me and KT it's the most comfortable and feels the most effective than other options like dumbells or that silly machine that sits the weight on your shoulders)
Machine side leg raises and adduction

Thursday - Bi/Tri/Shoulder
See Monday ;)

Friday - Chest/Back/Cardio 
See Tuesday ;)

Saturday - REST

There you have it! A basic and flexible idea of what we do each week, I'm probably forgetting a few things here and there. We might not get to everything on the list depending on the day. A lot of the time we add random new things to mix it up and keep it interesting. If we still feel pretty good after a day of lifting, we do abs prior to cardio. I like to plank before bed, even though the cat gets all up in my business. These days frequently get rearranged. Sometimes rest-day is Friday or Sunday, depending on circumstance. Never feel guilty for missing a workout (or two, or three...you get the idea)! Never feel like you've strayed from your path! And it's never too late to start!

Try just one more time - Happy Lifting!

My Inspiration

Why did I start this journey? What were my goals? What got me going, and keeps me going even now?

In the beginning days of this blog I had an epiphany. I was really unhealthy. I was fooling myself.

"Oh, I'm only 150. It's not that bad" ...then I balloon out to 165, bouncing back and forth. Becoming more and more unhappy, depressed, and physically in pain - I decided that needed to change. Many people in my life attempted to guide me back into a healthy lifestyle, but their concerned suggestions just felt like attacks (they weren't, the people who loved me just wanted to help). So I resisted. It was almost like I was "sticking it to the man" by going against the grain of all the advice I was being given. I was a rebel...a very unhealthy, unhappy rebel.

I finally realized I needed to do this for me. I needed to do this for a better future; for myself, for the ones I love, for the ones I would come to love, even for my future clients in therapy. It would take time, it would be hard - but there was no one who could force me to start but myself. There was a lot of re-starting, straying from the path. It was for good reason I titled my blog after that Edison quote. It was my constant reminder that there was no such thing as failure. I can always try one more time.

Though I was my own kick-starter - there's absolutely no way I could be where I am today if it weren't for so much inspiration and support that surrounds me.

My family, my friends and classmates, my coastie, my gym buddy KT. You have all pushed me, guided me. We've been able to share ideas, you've given me new ones. New workouts, foods to try, and a new mentality on what defines healthy.

Diet is important, but don't let it rule your life!

It's okay to indulge yourself.

Lift heavy. 

One more rep.

You're giving up too easily 

(Yes...yes I was, and I hated you for saying it at the time, but I love you for it now.)

Quality over quantity, in the gym and the kitchen. 

Take time for yourself.

Hey, try this (dear sweet baby jesus, they work)

Mix up your routine.

...and so much more!

You are all so incredible, thank you for being who you are. Thank you for being there for me. For support, inspiration, motivation, and reminding me of how far I've come. You all rock so hard it's not even funny!

There's also a lot of inspiration to be found online. There's a plethora of fitness sites, blogs, instagrams, etc. it's almost out of control! I though I'd share a handful of my favorites with you. 

Bodybuilding.com

I was obsessed with this site when I first started lifting. I still use it today! Their workouts tab is a goldmine of information. You can find muscle specific lifts, and there are even videos to watch so you can learn the correct form. Bodybuilding also has an app you can download on your smartphone for on-the-go!

Rachel's Fit Health

The former roommate of some of my classmates, Rachel has as well-rounded healthy outlook on life. Her blog is full of delicious recipes, exercises, and occasional healthy life-hacks.

Workout Nirvana

A lifestyle blog run by a woman named Suzanne. She posts a combination of workout advice, clean eating, and inspiration for those looking to live healthier. 

Fit Girls Oh Yeah

To be taken with a grain of salt. When you lose weight, your body will reveal itself. Everyone's physique is unique to themselves, so you can't strive to attain someone else's body. But I like visual motivation. I like knowing what is possible and what the human body is capable of. Strong is sexy ;)

Exercise Pinterest Board

My compilation of on-the-go body weight exercises, advice, and silly work out clothes I dream of filling my closet with :) 

Motivation Pinterest Board

Another board of mine that I've filled with inspirational pins. It's a balanced mix of general healthy advice and a few harsh truths to remind me that I need to love my body and to not give up. 

Fit Nanny NY

Last but not least, I wanted to share a blog my friend J and her friend B just started. They are in the beginning motions of making their journey public! I'm so excited to follow their blog and progress as they go along. Check them out and see what you think!

Whoa, if you've made it this far into the post - kudos! You're a trooper ;) Thank you for sticking with me, thank you for inspiring me. I hope this post has helped to inspire you, in any small way. 

Have a great day!!!

Post-Workout Recovery - Don't think you need it? You do.

When I first started working out, I underestimated my body's need to replenish what I used during a rigorous lifting or cardio session. A few hours later I would be ravenously hungry and pretty much destroy all my hard work trying to satiate my appetite. Now, within 30 minutes of getting back home from the gym I'm taking in something high in protein or carbohydrates. This is to help repair the muscles that were damaged and restore the energy used during my routine.

Bodybuilding.com has a great article that addresses post-workout nutrition!

Some of my favorites:
-FAGE Total %0 with honey and chia seeds
-Granny Smith apple with natural creamy peanut butter
-Meijer low sodium turkey with Sabra classic hummus wrapped in half a whole wheat tortilla
-Whole wheat pasta or quinoa with grilled chicken and hommade italian dressing
-Protein shake: 1 scoop protein powder with almond milk and mixed berries blended with ice

Today I made something so delicious I can't believe I haven't done it before!

1 scoop vanilla protein powder

2tbs creamy peanut butter

1/2c unsweetend almond milk

1/2c water

5-6 ice cubes

Enjoy! A creamy, sweet, and savory treat!

Now it's onward to take on the day, replenished and revitalized!
Happy snacking ;)

Grocery Shopping, (Kind of) Typical List

Grocery shopping and I have a love/hate relationship. Carrying things from store to car to apartment can be a pain, but I enjoy my time while in-store. Taking my time to read labels, comparing quality, and let's be honest - people watching ... makes what would ordinarily be a chore, fun!

I was in desperate need of groceries and finally restocked yesterday. Freezer food and dry goods sufficed for quite some time as I've been traveling the Midwest each weekend. Pet peeve, buying food and it going to waste while I'm gone - heartbreaking!

But I will admit, these have been the best few weekends in a row I've ever had. Wine festivals, family visits, stand up comedy show, and a wedding. We were in no shortage of shenanigans! Obligatory photo montage:

We felt pretty spoiled, able to spend so much time together!

Losing focus, back to groceries! I thought it might be interesting to share what I threw in the cart yesterday.

Produce

Apples, avocados, red peppers, romaine lettuce, baby bella mushrooms, small red potatoes, tomatoes on the vine, red onion, white onion, golden nugget and sweet dumpling squash (so tiny and perfect for one person!), cucumbers, and lemons!

Frozen

Spinach, black berries, and peaches (smoothie heaven!) 

Canned (Gotta make that turkey chili!) 

Great Northern beans, black beans, corn, Meijer organic tomato paste, clams, black olives, no salt added Meijer chicken broth, and water chestnuts

Dairy

A dozen eggs, Silk Pure Almond Unsweetened milk, Fage greek yogurt, Light and Fit yogurt, and Brummel and Brown yogurt-based spread

Dry Goods

Just Bunches, whole wheat tortillas, whole wheat bread, Meijer brand rice cake snacks (you're right KD, they're delish!), and popcorn kernels 

Protein

Frozen turkey breast, low sodium sliced deli turkey, boneless skinless chicken breast with rib meat, and center cut bacon (Fun fact! Center cut bacon has less sodium and fat than most, if not all, other bacon advertised as low fat/sodium on the packaging)

Might seem like a lot for one person, but the only thing in the fridge was a water pitcher and mustard...YUM! Dry goods I do have in stock, used in conjunction with the above, are foods like brown rice, quinoa, and chia seeds.

I cannot stress enough to read the labels! Just because something says it's "whole wheat" doesn't mean it's healthier by default. Check the ingredients. If the first thing your read is "refined" or "bleached" put it back on the shelf. Your "whole wheat" is a lot less whole at that point. Remember the bacon fun fact? That goes for pretty much any food in the store. Be careful, low in fat? Probably high in sodium, and vice versa. If it comes down to it and you can't find anything that fit the bill, everything in moderation. For the most part, food only becomes bad for you when eaten/drank in excess.

Grocery shopping might take a bit longer, but you'll be healthier in the long run! Knowledge is power ;) Happy shopping, and eventual nomming.

Progress Pictures

I think the time has finally come where I can post some progress pictures! I'm not where I'd like to be yet, but I'm coming awfully close! I think the best way of showing progress is comparing the fit of clothing. Yes, I've lost weight on the scale, that's going to be a given when you go from 165 to 133 (my current reading), but when you introduce lifting to your routine, there is muscle gain - which will fool those scale numbers. I choose to determine my progress through fit of clothing and other measurements.

So, drum roll please....here is what an approximate 30lb of difference in weight looks like! I'm extremely excited about my progress and looking forward to where I will end up!

One of my favorite shirts and jeans...the jeans now have a hole in the leg - boo!

MSU Homecoming game! The pants are so baggy now, I can't keep them over my hips!

The picture on the left was New Years Eve a few years ago! I now swim in this shirt and wear it more like an open jacket over a tank top. 

Probably the most dramatic one for me. The dress fits in a completely different way now!

 That's all she wrote for now folks! These past two weeks have really been amazing, clothing has fit differently - sometimes in a better way, other times in a baggier way. Either way, it's exciting to see some pretty dramatic physical results. It gives me the motivation to keep on trucking, maintaining and improving on what I've done.

It's been said before, but I have to say it again. I wouldn't be where I am now if it weren't for some incredible people in my life. This includes, but is not limited to - friends and family, classmates, Coastie, and KT. I love you all so much, and want to express my thanks and appreciation for your encouragement and motivation throughout the years. You all rock like whoa!

HUMPDAY!

Happy Hump Day! What hump did you hurdle today? I am over the hump of skipping my workouts. I am over the hump of giving up it seems. I have a routine, I have motivation, I have amazing people surrounding me along the way!

I'm over self-consciousness 

when I'm in public and look like this:  

Do you see this!? I AM A HUMAN WATERFALL!

It is glorious.

There's always a post-workout feeling. It can vary greatly.

No shame.

One thing is for certain. No matter the day, there is always the looming threat of this feeling as I'm attempting to navigate from the locker room to my car.

Triple this on leg day. 

KT knows.

Cheers to 20lb down, cheers to all the support - I couldn't be where I am today if it weren't for some incredible people. I'm itching to post some progress pictures, but Coastie hasn't seen me in a long time - and he won't for several more weeks. I'm going to wait until he gets to see the changes first :) 

Time to keep on keepin' on! 

Overcoming Fears

Not 10 months ago, if you would have asked me to join you in a public gym I would have given you every excuse in the book to avoid going. 

"Oh I'd love to, but I have a killer exam coming up!" 

"I'll have to take a rain check, gotta get my oil changed." 

"The cat needs to be brushed..."

You get the idea.

I adamantly refused to, and I quote, "Jiggle in front of other people." I was mortified that my cardio would terrify others, that everyone's gaze would be drawn to my problem areas, my jiggly bits. I resigned myself to the small apartment gym that no one uses and workout DVDs at home. I was frightened and intimidated by mere thought of crossing the threshold of the rec center. 

Today, I crossed that threshold and I even wore yoga pants in public. That's right, I wore form-fitting, hug-my-butt, most-likely-to-show-the-sweat-of-my-labor pants in view of others. Topping that, I wore them to class! An amazing classmate of mine invited me to the rec center today on the way home for our lunch break. I think she tricked me, you know who you are! There was no time to react, no time to over-think it. "Yeah!" 

So home I went and returned to campus in the aforementioned pants + other gym gear.

Surprisingly enough, those damn pants were what scared me most! I go to school in a program full of healthy and fit people. It can be intimidating at first, but you soon realize how sweet, amazing and supportive they are! Yet that didn't stop me from fearing those stupid pants. I don't own much work out gear, they were my best bet...was I worthy to wear them in the halls of my peers? This sounds ridiculous, but it was my last minor psychological battle. It was those pants, they were my hurdle - and boy did I jump that hurdle!

I've finally had the revelation of not caring what others think. In fact, anyone with any sort of moral compass will only think positively of you while working out. No one cares, they're there for themselves - not you - and I'm there for ME! And you know what? My butt looked gooooood in those pants. 

Thank you KT, for getting me to that Rec Center! Thank you for your support and laughter-filled motivation! Giggles and fitness go hand-in-hand!  

Today: 

-Biceps

-Shoulders

-Abs

-Cardio (20min)

Guess what? Going again tomorrow! 

Lean Mean Omega-3 Machine!

It's been awhile since I've posted a recipe! Who loves fish? (My OT family knows who loves fish...) I'll make this short and sweet.

Steelhead 

A.K.A. Rainbow Trout

I think this is one of the most beautiful (and delicious) fish! 

A member of the salmon family, steelhead is rich in omega-3 fatty acids. It's recognizable by it's pink flesh and rich flavor. Aside from fresh, off-the-boat whitefish, this is my top choice when cooking with fish.

Go ahead and put that fillet on a baking sheet. Put foil down first if you're lazy like me and hate messy clean-up!

Drizzle lightly with olive oil, sprinkle with sea salt, broil on LOW! Oven rack should be close to the top, but not all the way up. Broiling on high will cook the fillet too fast, and it will appear cooked, but will be raw on the inside. Ick!

You know it's done when it flakes easily!

*distracted by cat...fish overcooked, but just barely!

I paired this fillet with some fresh-chopped roma tomato, broccoli, and cucumber marinated in Italian dressing. Perfect for this warm night - enjoy!

Michigan Has No Transitions

What is this spring you speak of? We went from solid winter to solid summer weather. Open up the pool and start the barbecue! 

The new semester is about to begin! I'm fearful of losing motivation in my path to better health. I'm notorious for using school and my mental exhaustion as an excuse. So this post is about maintaining that drive to keep going. 

I'm a Pinterest addict. Button on the side bar! Pinterest has a section called "Health & Fitness". 

It's mostly full of crazy exercise fads and phrases like "Nothing tastes as good as skinny feels. - Kate Moss"

Thankfully all is not lost. There are actually some pretty decent, and meaningful, things on "Health & Fitness" that I can connect and relate with. 

 

And as a student in occupational therapy, this video hits me the hardest:

Never give up!

If you're still cute at the end of your workout...you're doing it wrong.

Nothing sweeter than a cool breeze through the screen door after cardio.

Today: 2.5 miles in 32 minutes 

Not bad considering I've avoided running for awhile now!

Here's something I'd like to address: My appetite. Guess what? I like food. No, I LOVE food. I love shopping for it, I love cooking and trying new recipes, I absolutely adore the smell of my kitchen at dinnertime! Pinterest is the greatest thing since sliced bread - the possibilities are quite literally endless.

I've always had a fairly healthy diet, improving or lapsing here and there, but never out of control. My biggest problem was eating too much! I never realized how many portions I was eating in one sitting. Even the healthiest fresh prepared meal can be unhealthy if I'm eating enough for two or three people. I started trying all these different methods you hear about from Cosmo or your mother...

"Use a smaller plate, you'll eat less."

"Try eating with chopsticks, it slows you down."

"Chew slower."

1. I'm clumsy by nature. Smaller plate means higher chance of me dropping food off my fork anywhere BUT my plate. Also, my "small" plates are approximately the size of one piece of toast. Not happening. 

2. I tried chopsticks, but trust me when I say - you will look ridiculous eating majority of your food. Chopsticks are strictly reserved for that once in a blue moon guilty pleasure take-out you get from Thai Cuisine. (Go get the curry pad thai. You will thank me later. You're welcome.)

3. Chewing slower makes me feel like a cow. Trust me, I grew up next to this place: 

             

    (Go get the Tractor Trails ice cream. You will thank me later. You're welcome.) 

Though all of the above failed, I did find a few things that work. 

- Don't eat in front of the TV. You might not realize it, but with all your focus on the screen in front of the couch, you're eating far more than you need. This also counts during Netflix/Hulu time on the laptop. 

-Snacks are totally cool. No one ever got fat from too many fruits and vegetables. Throw an apple in your backpack. Carrot sticks? Go for it! My favorite? Plain air-pop popcorn. 

-Try to eat with other people! Conversation is going to slow you down, giving your brain time to realize that there is food in your stomach and small intestine being digested. Don't have anyone to converse with? Talk to your cat. 

He totally gets me.

When you eat alone and shovel food as fast as you can (Trust me - I get it. Woke up on more than one occasion late for class), those chemical signals that tell you how full you are don't have enough time to fire and register with your poor cerebrum. This science also applies to the reasoning behind not eating while watching TV. Don't believe me? Check it out for yourself - tons of evidence based articles out there. 

Long story short, I'm not eating nearly as much as I was a year or two ago. One well-balance and proportioned plate fills me up, I don't need to go back for seconds, and I feel full and energized! 

Living true to my blog's name.

I'm not giving up.

School has been beyond overwhelming. As soon as it began last September, all I could do was think, eat, breathe, and sleep occupational therapy. I'm not saying it's a bad thing, but I completely plateaued in regards to my health and fitness. 

Though I was solid in not gaining any weight, I certainly didn't lose any. Though, you know what? I'm not too upset about that. I remember reading somewhere recently, not sure where (probably Reddit...addicted) that  weighing yourself on the scale only measures your body's impact against the force of gravity. It's not helpful in the very least. I'm not setting foot on that scale again. 

Instead, I'm forcing myself to make time for better life choices.

My diet is healthy. No where near a super-vegan, calorie-counting, crazy keep-track of each percentage of nutrition I put in my mouth everyday type diet, but more of a "I'm going to cook and eat my food fresh, drink a ton of water, and make good life choices when I eat out or snack". I give you example #1: This past semester we had to teach our classmates how to do something. It didn't matter what, as long as you were teaching. An amazing classmate of mine taught us how to cut a pineapple. Sure, I could have googled it, but for some reason watching her dice up an entire fresh pineapple has inspired me to buy one every week for about a month now. Yum! Why wasn't I doing this sooner? Love me some fresh fruit and natural sugar! 

My workout routines are becoming, for lack of a better work, routine. So many people have told me they get up early and get that workout done in the morning. Me? I'm nearly cheating on my boyfriend I love my pillow so much. I ride the struggle-bus getting up any earlier than 7, so that's out. Some of my classmates are super-motivated awesome people, and workout during our break between morning and afternoon classes. Me? I love to give myself cognitive detox time and munch on my apple and salad while staring off into nothingness until I have to turn my brain on again in a few hours.

The boyfriend has been on leave these last few weeks before he has to report to his next station. He is super-fit, super-motivated, and always moving. Seriously, he's pretty awesome. What wasn't so awesome what having him drag me to the gym everyday to lift while he was here, and it just so happened that dinner-time workouts totally fit into my schedule. 

It was painful, it sucked. I walked like I had just gotten off of a horse after "leg day"....for THREE DAYS. 

Guess what? I just went...by myself...and did LEGS! I feel GREAT! And I love the boyfriend to bits and pieces for getting me moving again. Sorry I got super-grumpy on "arm day" sweetie. Love you! 

I'm back, I'm motivated, and after a couple weeks of on/off lifting I really think I can do this. I have to do this. I won't be updating frequently, but I'm still here and busting my rear end. I promise!! ;)