Exciting news!!! Also, are you drinking enough water?

I have received my Level II occupational therapy fieldwork placements to take place from the end of June until mid-December! It's a well-rounded experience to be split between pediatrics and geriatrics. I couldn't be happier and more thankful for all the hard work done by my fieldwork coordinator. She has been incredible through this whole process, going out of her way to find facilities out of state for me.

Which means, after four and a half long years I will FINALLY be with Coastie! For those who might not know, we've been in a "long distance" relationship our ENTIRE relationship. The closest we've ever geographically achieved to one another would be an hour car ride + a 15 minute ferry. Yes, we had to ride a ferry if we wanted any time together.We started dating a few months prior to his departure to boot camp, and at first he was four hours from me, then that sweet hour fifteen, last year he was sent near the DC area for awhile, and as of right now - we're tolerating 4.5 hours until the "big move"!

I'm ecstatic, I'm jazzed, and sometimes I still cry random happy tears when I really think about what I'm going to have to do in the next few months for my relocation.

When I first found out, I was so full of adrenaline I couldn't stop shaking. Made for a great day at the gym!

Question of the day: Are you drinking enough water?

Approximately 60% of your body-weight consists of water, and that water is vital to your body functioning properly! Water helps to carry nutrients to the various cells and flushes your body of toxins. You are constantly losing water throughout the day through bodily functions, even breathing! You especially lose water through perspiration. That giant sweat you worked up at the gym is awesome, but don't forget that you need to replace what water you have lost.

Most people are familiar with the 8x8 rule: Eight 8oz glasses of water per day. It's not a bad rule to go by, and it's just shy of 2 liters. Another tip is to take half your body weight in ounces!

eg. I am 126 lb/2 = 63 oz = 1.9 Liters of water per day!

I have a .75 liter Camelbak water bottle that I try to fill 2-3 times each day. If you have a hard time remembering to stay hydrated and are technologically inclined, here are a few fun apps to try:

Android has Water Your Body, you can customize the portions to your liking and it tracks your water intake over time, all while giving you reminders throughout the day if you aren't drinking enough!
There are many similar apps for Android such as: Hydro drink water and Drinking Water

Apple has an app called WaterMinder. You can customize your personal stats and goals, and a little alarm will go off if you are behind on your intake!
Yet again, so many apps to choose from, like: Waterlogged, Daily Water, or iDrated

Have a fantastic day and stay hydrated!

New Year, New Look, and "My Kitchen Monday"

It seemed fitting with the start of the new year that I should change things up a bit!

It's also been awhile since I shared a recipe with you fine folks! So I'm going to make an attempt (at least every other Monday) to share something I've made. These will be recipes with healthy twists or perhaps something I enjoy in moderation! If you look at my Instagram, it quickly becomes clear that I love playing around in the kitchen. 

Today? Tomato-less turkey lasagna! Use a tomato base if you truly wish, but I have just come off a stretch of venison chili. I had made so much that I ended up freezing most of it. Needing a break from tomato for awhile, I tried this recipe and modified it a bit. Here we go...

Collect your ingredients!

• 1/2 lb ground turkey
• 1 container baby bella mushrooms
• 2 small cooking onions
• 1 package chopped frozen spinach
• 1 TB minced garlic
• 2 TB olive oil
• -1/2 container small curd cottage cheese
• 1/2 bag shredded mozzarella
• 1 box no-boil lasagna noodles
• salt and pepper to taste

Cut up mushrooms and onions. Begin sauteing onions with olive oil and garlic on the stove until soft. While cooking, make sure spinach is thawed and excess water has been squeezed out.  

Add mushrooms and spinach! Cover and cook for ~5 minutes on medium.

My pan wasn't quite big enough, so I took the veggies out so I could cook my ground turkey meat. If you so desire, add tomato after the turkey is browned, and cook down to thicken!

While that's going I combine half the container of cottage cheese with half a bag of mozzarella. Ricotta cheese is typically used instead of cottage, but I'm on the budget of a graduate student - and really there's not that much of a taste difference. If you want, you can also add one well-beaten egg here. It helps the cheese bind together when cooking, but is not crucial to the process.

Once the turkey is cooked, mix it all together!

Start layering in your pan with the turkey-veggie mix! Many people start with a layer of noodles on the bottom, but I spared myself the extra noodle-age and calories.

 Layer your noodles, cracking them for coverage as needed. Then a thin layer of your cheese mixture. Mmm, cheese! Then noodles, and turkey-veggies, noodles, and cheese! 

Bake at 350 for ~40 minutes, or until nice and brown on the top! If you didn't use an egg, let the lasagna sit for about 15 minutes to give time for the cheese to set, or else it will just ooze out all over the place like a grilled cheese you just cut into.

Enjoy!

Happy Monday folks, and happy cooking! 

It's okay to take a break, but feels great to be back in the game.

Hey all! After a long (and much needed) break over the holidays, I'm back!

I took this holiday season as an opportunity to focus more on friends, family, and food than getting into the gym. Sometimes it's not all about working out, but more about moderation and priorities - and that's okay!

I have no more dearly-loved holidays than Thanksgiving and Christmas. I. Love. Food. I love holiday food! It's one of those times of the year where I get to enjoy things that are typically not part of my diet.
Oven roasted turkey, super creamy mashed potatoes, spinach dip, clam dip, buffalo dip, so many dips it's unreal! Love me a good dip.

When I first started my journey, I was strictly counting calories. I needed to! At that point, I was wholly uneducated in accurate caloric intake and what my body needed. It's okay to calorie count in the beginning. It gives you an idea of your ideal portion sizes, meals per day, etc. Once you get the hang of things, it's easier (and faster) to eyeball things. Everything in moderation! That was the idea this holiday season.

After each holiday meal I noticed something. I didn't have as much on my plate as years past. I wasn't going back for seconds...or thirds...or fourths (oh yeahhh). I knew what my body needed, and that consisted of delicious home-cooked meals from grandma's secret recipes, surrounded by family and great conversation. I was happy, I was full, and I didn't feel restricted. My moderation was becoming my norm.

Except for clam dip. That sh*t's like crack. Don't even try to make me limit my clam dip intake. I only make it once a year, and all rules are off once I have a bag of kettle cooked potato chips in my hand.

Long story short. I made it through the holidays without feeling like I've lost all the progress I made. Sure, I didn't make it to the gym, but the gym's not going anywhere. I didn't dedicate myself to exercise like I have in months past, but that's okay. I spent time with loved ones, they were my priority. Instead of counting reps or calories, I loosely moderated what was going on my plate without thinking about it to much.

And guess what? Going back to the gym this month wasn't as scary as it once was. In fact, I now feel more in charge of myself than ever. KT and I are back in the swing of things in the weight room...weather permitting. Currently covered in snow and the roads are crap! Michigan winter is upon us.

Hope you all had a wonderful holiday season!

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.