Back at it again!

So much has happened since I last took the time to visit my own blog!

TLDR; I got a new job, I got married, and we bought a house in a new city!

Life always happens how you least expect it to, both good and bad, and I'm so thankful for it all. Since my last post of 2014, my general health took a backseat to stressors and milestones. I fell into a depression I couldn't shake off, spending most days laying on the couch not having the motivation to care about anything. Peeling myself off the couch was considered a victory.

Slowly, I was able to confront my own issues. I found new hobbies, new ways to build intrinsic motivation. I finally asked my physician for help, and there was no shame in that. Sometimes depression is something that can't be conquered through smiles and exercise alone. Sometimes you need that daily Zoloft to give you the boost you need to get through the week...the day...the hour. And that's okay. There is far too much stigma surrounding mental health to be ashamed of taking care of yourself. I openly discussed my depression with my loved ones, it wasn't something to hide.

"I'm taking Zoloft, I'm dealing with depression."

"I don't care about anything. I'm not 'sad', just completely apathetic." 

I won't lie, trying to conquer depression sucked. I distanced myself from people and some relationships haven't been the same. I even lost people in my life I still dearly care for. I became someone I didn't recognize. Cruel, judgmental, impatient. I hurt myself and I hurt others. That's the cold hard truth. 

Over time, the clouds parted and let through a bit of blue sky. Relationships were rebuilt, though never the same as they once were. Planning the rest of our lives with my now-husband was the light at the end of my tunnel. It helped us build our relationship as partners, knowing that we had one another and we were a team. I'm finally in a place where I wake up each day grateful for the one before, be it good or bad. 

Through those last few years of mental neglect, my physicality was neglected as well. I'm back where I started, but I'm not angry about it. I'm ready to take care of myself again. 

My husband (Oh how I love saying that!) and I bought a house last fall. It's a beautiful century home built in 1837. It has been so much fun to make it ours, setting things up just the way we'd like them. I can't wait until it warms up and we can explore our back yard! For a home in downtown suburbia, we have some significant land. Since we moved in late-fall, we don't really know what's back there! Prior to our last snowfall, we did see bunches of daffodils and lily-of-the-valley. 

We started an indoor seed garden yesterday, hoping to be more sustainable this summer with a few raised beds! Tomatoes, peppers, kale, lettuce, snow peas...oh my! Technically we can also have chickens, but I've yet to convince my husband...

With the new house came a new job! I'm once again working with the population that I love, in a building that we're giving some TLC, alongside people and a company I'm proud to represent!  

Today, we put money down on a gym membership! This place is AMAZING! Right around the corner from our house, it's the largest gym in the county. Built in a warehouse, you walk through and it just keeps going...and going! Everyone was so incredibly friendly. Overall it has been fun to build a sense of community in our new town, participating in various activities/fundraisers and getting out there to become a part of it all! I'll be glad when the weather warms up and I can walk to the gym!

I'm ready to take care of myself again. 

I'm ready to try one more time :) 

Yeah, we pulled a 737. No biggie.

Last week Coastie and I were approached by another lifter in the gym, a man by the name of Larry.

"You look like a fit, fun-loving couple."

Firstly, did we seriously just reach fit couple status? I might have just squealed a little...a lot...silently...in my head. Go us!

Moving on...

His next question for us was, "What are you doing this Saturday?"

Larry invited us to join his team for the Cleveland Plane Pull, an event that fund-raises and benefits Special Olympics Ohio! What a great cause, Coastie and I both know people who participate in the Special Olympics back in Michigan, why not support an awesome organization?!

Initially it was a casual encounter. What were we doing Saturday? Usually...laying on the couch with a cat watching movies together. Doing laundry. Cleaning up the apartment from a week's worth of chaos. Meal prepping for the week ahead. Mundane, typical, normal Saturday (sometimes Sunday if we really play bum on Saturday). We mulled it over for a day or so and registered shortly after. 

Pulling a plane? That's different!
A Boeing 737. That's big.

How do you even pull a plane? 

We were soon to find out!

We arrived at the I-X center next to Cleveland Hopkins International, ready to pull well over 100,000 lbs. Team Powerhouse was pumped and ready to go! New faces, people, and friends were made. We were underdogs, our first event - a team of 15 (5 people short of the experienced 20-man-teams that surrounded us).

Didn't phase us a bit. We were ready to rock and roll!

Team Powerhouse was last in the Men's Division to compete. We had the goal of being co-ed, but couldn't get enough female folk to join in. Alas, no matter! Our time came and we were given a practice pull with a rope attached to an airplane taxi. No problem, that sucker rolled like it was nothing. 

Photo property of Larry Schwandt

We were then called over to the main pull rope. We staggered ourselves along the line, hoping our strategic lineup might pay off. Strong men in front, anchors in back. Me? Put me where you want coach, I'm the smallest one here! My strength may be dwarfed by you lot, but I've got some force to contribute! I ended up 3/4 of the way down the line, just right. 

12 feet, that's how far we had to pull this sucker. 12 feet, as fast as we could. The horn sounded and our rope went taut. Forgoing gloves in favor of chalk, I could feel the coarse rope pulling at my palms. Was the plane moving, could I possibly pull with any more force? Hard to tell, but slowly I could see my feet gaining ground. We were moving and pulling a plane! This giant steel bird was rolling forward because of our combined strength. Wait...how long have we been pulling? The finish horn hasn't sounded yet. It felt like ages, and then it sounded loud and clear. We had done it! We pulled the behemoth across the finish line and let our line go slack. 

15 people, 1 Boeing 737, 12 feet

8.64 seconds

Team Powerhouse did not place that day, but we pulled a plane and raised approximately $500 for Special Olympics Ohio. It was an awesome experience and I can't wait for the opportunity to do it again next year! 

One Year Lifting-versary!

It has been approximately one year since I began my full commitment to well-being. This time last year, I was happy with my lifestyle improvements. I had, as attested by this blog, already began working on my journey towards healthy living. Overall, I was happy surrounded by good friends, having a blast starting my first fieldwork experience, and enjoying life in Kalamazoo. There wasn't much to complain about, but I knew I was in a rut of contentment.

There was that nagging feeling of dissatisfaction. Something was missing. Deep down, I knew I wasn't committing and pushing to be the healthiest person I could be. Try just one more time, right?

Starting the journey was difficult. It was full of fatigue and winey words. Excuses and procrastination. There were many times when my mind would throw in the towel long before my body needed to. One more rep? I couldn't possibly!

KT kept me accountable and consistent through talk and text. She was my gym buddy, my partner in crime, the one who pulled me into the weight room. She is now back in God's Country and... I MISS YOU! COME TO OHIO OR I WILL COME TO THE UP! /rant.

Then, over time, I saw improvement. I was grabbing the 15s instead of the 10s...then the 20s! I wasn't losing my breath as often. One more rep? How 'bout two?

There were certainly some humbling moments along the way...

• The bench scooting away and nearly putting me into a split during Bulgarian lunges. How do you even bail out of that? You fall. It's not graceful. And dumbbells are louder than you think.

• Falling backwards during squats with dumbbells. Started into a backwards somersault. Thought I was going to whip out a sweet ninja move, but got stuck halfway, bum in the air.

• Trying to rack my bar after squats and just bouncing off the front of the squat rack instead. For every action there is an equal and opposite reaction. In this case, backwards. That one woke KT up.

• Mid-leg press, I thought I could hold in my fart. If it was going to come out it would be quiet, right? Wrong. Not silent, definitely deadly.

And you know what? All of that was okay. Humiliating? Sure. Hilarious? You bet. Laugh it off and move on. Honestly, they're all little rights of passage in the end. No one is perfect in the beginning, and you need to expect there will be fumbles along the way. These moments are there to remind you to focus and push yourself towards improvement.

Today, I feel better than ever. I'm so happy with where I've pushed myself physically, mentally and emotionally. Lifting and leading a healthier lifestyle, especially when food is concerned, has changed me for the better. I'm still making mistakes, I still have farther to push, and I'm still learning. In fact, the learning will never stop - that's the exciting part! I can't wait to see where lifting will take me from here.

So cheers!

To year one and many more to come.

Hello OH! Also - OW!

I've spent the last week traveling and setting into the apartment in Ohio. I'm fairly certain I could be considered a Tetris master after packing up my little car with as much as it could possibly hold (plus myself and the cat).

Speaking of - Schooner has settled nicely. A bit skittish at first, but he has quickly claimed a few of his favorite spots. Under each bed, in a round chair, bathroom counters... He's still getting used to being so high up - 14th floor baby! Plenty of cars and ant-like people to keep a watchful eye on. I suppose it makes up for the lack of bird watching he was getting so used to in Michigan.

Coastie wasted no time kicking my butt in the weight room. Obtaining a membership at the local gym was a priority Monday afternoon. Holy wow, am I feeling it?! Yes, yes I am. Haven't been lifting this heavy (and consistently) since before Christmas to be honest. Every time I stand to walk it's like I've dismounted from a horse after a day-long trail ride. Waddle, waddle...

My muscles scream first thing in the morning. I look arthritic trying to get out of the car. Any walking after prolonged periods of sitting is bad news bears. Trying to control my decent when I sit, instead of plopping down, is a challenge at times.

#TheStruggleIsReal



Though sore, I know I'll get through this initial "pain". That's the hard part of starting back up into a routine, I think. When you lift regularly, your body will recover quickly. When you take a break, your body will let you know how much it hates you when you start back up again. This to shall pass.

Life Pro Tip: Never take more than two rest days in a row.

 

To recover:

• Drink a bucket-ton of water. There's no good reason to dehydrate yourself.
• Initially after lifting, a cooler shower will help to reduce inflammation
• In the morning, a hot shower to prepare muscles for stretching. Wet heat will reach the deepest, through skin, tissue and muscle, versus a dry heat like a heating pad.
• Stretch!
• Foam roll! Dear sweet baby Jesus - go out to Marshalls and get a $12 foam roller. It will work miracles and you'll wonder how you ever lived without it!

 

Amazing infographic piece on rolling:  



Get health and fitness tips at Greatist.com.

Happy Lifting! 

Life is Chaotic and Moving is Bittersweet

No fitness and well-being related talk for today - just a sentimental post by a girl sad to leave Kalamazoo behind her, but thrilled for what the future may bring!

This city has grown on me these last few years. I found my place here. I showed the world, and myself, what I am capable of as and independent young woman. I, by myself and with friends, discovered all of the incredible things this city has to offer. There were many adventures to be had and still so many that lay undiscovered.

What will I miss? 
-My classmates
-The world's greatest gym buddy
-My best friend across the hallway
-The University Rec Center
-Art Hop
-Bells, Beer Exchange, Gonzo's, Old Dog...
-Waterstreet Coffee
-Lake Michigan
-Bank Street Farmer's Market
-LaRue's
-Hometown Automotive
-All of the festivals downtown in the summer
...the list goes on, and on, and on...

What will I not miss? 
-construction
-poorly timed traffic lights
-pot holes
Can I just go for "Michigan roads" as my default answer?

These last few months have been filled with spastic completion of my last semester in the classroom. It's overwhelming to think we have come this far in our education, and even more so to think of what the next months will bring. I am moving on to my Level II fieldwork experience, which means moving to Ohio!

That's right. I am moving to "The Buckeye State". 

Upon which I will promptly don my Tigers jersey, #35, and cheer for them as they play the Indians at Progressive Field.

I will trade Lake Michigan sunsets for Lake Erie ones.

I will hang pictures of Mackinac on the walls.

I will show people where I come from by using my hands.

I will load my car with as much wine from the Leelanau  Peninsula and the Old Mission Peninsula  as I'm able.

Just kidding, I'm too poor for that. Student loans? Hellooooo...

I may be leaving the state, but thank goodness it's only a hop-skip-and-a-jump back to Michigander borders that hold friends and family. And the best part? Schooner and I will finally be with Coastie. Finally. No more LDR. No more nightly Facetime/Skype. No more fighting back tears while I drive away back to school. That heartache and most difficult part of our relationship gets to come to an end.

My new heartache? 

Packing. 

I've spent the last week taking things off the walls and shelves and putting them into boxes and bags. I've been filling holes with spackle and wiping out shelves and cupboards. Schooner? He's been hiding, scared of all the noise and movement he knows will inevitably lead to his containment in a carrier for a car ride.

Anxious cat, he knows his fate...

This coming Saturday is the first leg of the "Big Move", as I've dubbed it. I will have to make a few trips due to lots of stuff and only a little space. So please forgive the short post, ramblings, and lack of anything fitness-related. Once this move is through, you will hear from me on a much more regular basis - about my continued journey into well-being - the challenges, struggles, triumphs and delicious food.

For now, I go to pack more boxes and baste the turkey breast that will feed me for the next few days!

Live well everyone!

My Kitchen Monday: Easy Egg Scramble!

I love all things breakfasty! Breakfast burritos, easy over eggs, granola, yogurt, grits...you name it! Egg scrambles are simple enough, so let me show you how I make a low-calorie and protein dense scramble to keep you full!

Ingredients: 

1 whole egg

2 egg whites

1/3 yellow bell pepper

1/3 red bell pepper

1/3 orange bell pepper

1/4 cup chopped red onion

I spray my pan with a non-stick spray...I really need to get a new pan, you'll see in the picture it's turning permanently from white to brown, joy...and dump in all the veggies. I personally like them on the crunchier side, so I'll saute them hot and fast. Peppers and onions are a great source of natural fiber, which will help to keep you full. It's recommended that women younger than 50 years old take in approximately 25 grams of fiber daily, while those older than 50 should have around 21 grams per day. The soluble fiber contained in the veggies moves more slowly through the digestive tract, allowing for absorption of nutrients. It even helps to lower blood cholesterol and glucose levels.

While those warm up, I'll whisk one whole egg with two egg whites. Perhaps it's just my pan, but if I only use egg whites the scramble just crumbles apart! Plus, it's morning - you need the calories and protein. My combination of eggs comes to approximately 13.2 grams of protein out of the daily recommended 46 grams for adult women.

Look at that deliciousness (topped with some homemade salsa)!

All-in-all, without adding the salsa (since it's homemade I really can't estimate anything there) this comes to approximately: 

147 calories

14.1 g protein

2 g fiber

6.8 g sugar

5.1 g fat 

100% delicious!

I typically might eat this with a side of yogurt and chia seeds, which are a FANTASTIC source of nutrients! Fiber, protein, and aminos - oh my! 

Happy breakfasting!

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!