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!