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!

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.

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!