Archive for September, 2012

Recap on my September Goals & HUGE Congrats To Quest Nutrition!!!

Time to wrap up September! Where did this month go???? I don’t know about you, but it has been a crazy month for us! I am pretty happy October is here lol. I am hoping this month will be less chaotic!

With it being the last day of the month and having October’s Goals in place, I am ready to evaluate where I stand with my September goals!  The first goal was to get my weight down to 145 lbs. I am happy to say, I got close!

From 152.8 to 148.6, I’ll take that any day!

My next goal was no sugar, outside of natural sugars. I won’t lie, I failed that goal. I had cheesecake as well as energy drinks. :-/ No regrets, I brush it off and move forward.

From there, I had run 1 or more miles 3x a week. I am very happy to say that I not only kept that goal, but I surpassed it! I up’ed my Monday runs to 3.25 miles and my Wednesday and Friday runs to 1.75 miles. BOOM! 🙂

Next is weight training 5-6x a week. I kept that goal as well. However, I realize now that 6x a week is overkill. I am now taking 2 rest days a week!

Now the next goal I am STOKED about!!!

To fit into old jeans……..

Yeah buddy!!! I did it!!!!! I haven’t fit into these jeans since 2009 Booyah!!! 🙂

The next goal was for both Zoe and me! I have been slacking on teaching her ASL signs. I obviously want her to be able to communicate with her grandparents, but I too have deteriorating hearing. (I took some medication in 2009 that was Ototoxic, or damaging to my hearing. I can still hear, just not well. That is a whole other story lol) Anyway, Zoe learned not only 25 signs, but 27! So, we have a little head start for the month of October. This brings her grand total to 177! Go Zoe!!!!!

Great job kiddo!

I regret to say the next goal never happened. Josh and I were suppose to have a date night, which we have yet to have since Zoe’s birth. Between my dad’s hospital visit, broken cell phone, and car problems, we ran short on time and money, We will try again in October! Both of our birthdays are coming up! (Mine the 10th and his the 13th) We decided a birthday date would be even more awesome any way! 😉

And the last two goals I also did not complete. I did them everyday strong for the first 2 weeks, then they dwindled the last two weeks.

Overall, I am happy with what I did accomplish this month! I did slack more than I should have, but I will NOT beat myself up over it! I did great and pictures do not lie!!! Here is my before and after pictures for the month of September. The picture on the left is September 1st The one on the right was taken this morning.

I am even retaining water lol 😉

I am also excited to announce that my Affiliate of the month for September, won “Best New Brand” from BodyBuilding.com at the Mr. Olympia last night!!! How awesome is that!?! Congratulations to Quest Nutrition!!!! Don’t forget to check them out! They seriously have some of the BEST Protein bars on the market! Now they even have peanut butter cups. WOW!!!

Try Quest Protein Bars!

Don’t forget to check back tomorrow! It is the start of the Vitacost giveaway!!! Hope you all have a beautiful Sunday and God Bless!!!

Setting Goals for October & checking out the prize pack for the 1st October giveaway!

Yikes tomorrow is the last day of September!!!! I am not sure where I stand with all my September goals yet. I will post those tomorrow. If I had to guess, I would say I can check at least half of them off the list. I got a little lazy in the middle of the month and slacked. I am back full force now though! October is going to bring many new challenges and I welcome each and everyone!!!

I have my October Goal list made up and I will share it with you. 🙂

  1. By the end of October I would like to weigh 140 lbs I am not sure my ending weight for September, because I have yet to step on the scale. I am hoping to be close to my goal of 145, but we will see. If I am not, I am certainly not going to beat myself up about it, because I have had so many Non Scale Victories this month that make me happier!
  2. I would like to run at least 25 miles total for the month.
  3. I want to complete my Renegade Challenge. 4 sets of 30 renegade pushups everyday with a 30 sec rest between each set. I truly hope you join me in this! It is gonna make for some very sexy back, shoulders, and arms!!!!
  4. I would like to get a Date night with my beautiful husband!
  5.  I would like to do my #Plank-A-Day without slacking
  6. I need to drink more water! I totally did not drink near enough water this month!
  7. I vow to NOT touch my scale until the last day of the month. I will do a weigh in tomorrow, to see where I stand on my September goal and obviously where I am starting for October. Then, I am tucking the scale away where I won’t see it, so I won’t have the temptation to weigh myself!
  8. I want to start defining my Abs, so this month I am going to work really hard on them in the kitchen and in the gym!
  9. And last but certainly not least, I am adding another 25 signs to Zoe’s sign language list!

My goal list is realistic, but very challenging! As I have stated so many times in the past two weeks, I am SO stoked for October! Starting Monday, October 1st, the FIRST giveaway of the month will begin. You will be able to go to my giveaways page and enter into the drawing. Vitacost.com is giving an awesome prize pack!

So you definitely will want to get entered to win! Also, check Vitacost.com out! They have a ton of deals on EVERYTHING!!! Tons of supplements, vitamins, skincare, stuff for your babies, and even your Fur babies 😉

So get your goal list made for October and check back daily, because this month is going to be crazy fun!!!!!

I hope everyone has a fabulous and fit day!!!!!

 

Sweating Pink on my Rest/Cheat days, discovering the benefits of CLA, and gearing up for an AMAZING October!!!

Every Thursday and Friday are our Family Fun/Rest/Cheat days. We have had a blast the past couple of days!!! Josh took us out to lunch yesterday at our favorite little hole in the wall cafe. As you can see, he cheated more than me lol. He had a Gyro with a side of onion rings. I opted for the Gyro salad, which is what I always get when we go there. It is SO big  and So tasty!!!  Zoe ALWAYS wants a donut lol. She deserves a little cheat meal once in a while too! She helped me eat my salad, which I can never finish. 😉

My major cheats between yesterday and today were 3 small slices of pizza, 2 energy drinks, 2 beers, a burger, and a few fries. I need to get better about not splurging too much on my cheats!

I do love my IPA’s lol

I am not going to beat myself up over cheat days. Those indulgences help me keep to my clean eating lifestyle. I can really feel a difference when I eat the junk, which in turn makes me want less. I don’t indulge on every meal. I do try to stick to my healthier options. 😉

We grabbed a few of these Raw Revolution bars at the grocery store to snack on and I thought they were awesome! Great little treat for all of us!

I was also SUPER excited to get my Sweat Pink package from the lovely ladies at www.FitApproach.com. I opened the mailbox to see the package and said YAY loud enough for my neighbor to hear me lol. She was like do you always get excited when you get the mail? Lol Only when I get packages! 😉

I thought it was pretty cool that they sent more than one set of pink laces! I decided that since I have had SO many people that help and inspire me along my journey, that I wanted to spread that love and help inspire and motivate others. I am sending some laces out to some pretty special ladies to help keep them motivated on their fitness adventure! I hope to get more soon, so I can send more!!!

Even though today is a rest day for the weight room, I still get my run in. I was excited to get my sweat on in my new gear! 😉

 

It was a great run and Zoe LOVES my new pink laces! I am gonna have to get some for her shoes lol. She is a Sweat Pink girl too!!!

Fastest Two year old in the City!!!

Thanks to an awesome girlfriend of mine, I scored a free bottle of Tone Clinical from Complete Nutrition! It is basically CLA (Conjugated Linoleic Acid) with Green Tea.

I was pretty stoked once I realized what Tone Clinical was! There are a ton of benefits to taking CLA!

  • Enhances immune system
  • Lowers insulin resistance
  • Lowers Cholesterol and Triglycerides
  • Enhances muscle growth
  • Decreases abdominal fat
  • Increases metabolic rate
  • Reduces food-induced allergic reactions

And with the added Green Tea, I am stoked to try these! Green Tea has all it’s own benefits! (Some of which are debated, so if you ingest Green Tea for medicinal uses, do your research, or seek a professional’s help)

  • Weight Loss
  • Diabetes
  • Heart Disease
  • Reducing the risks of certain cancers
  • Improves Cholesterol
  • Said to delay the deterioration of Alzheimer’s and Parkinson’s 
  • Prevents tooth decay
  • Reduces high Blood Pressure
  • Aids in depression
  • Anti-viral and Anti-bacterial
  • And is suppose to be great for your skin. Promoting anti aging


I will take this specific CLA for 30 days and give you all a review on what I think about it. October is approaching quick, so I hope you all are ready for some giveaway fun! I have set up a giveaway page, since I will have quite a few !!! I am excited about the giveaways I have planned! I am giving away some truly awesome stuff from some phenomenal companies!!! You definitely are NOT gonna want to miss out!!!

I have my October goal list made up and am stoked for the October Renegade Challenge!!! I am not totally sure where I stand on all of my September goals. We still have 2 days to get there girls, let’s really kick some booty!!!!

Hope everyone has an awesome weekend!!!! Don’t forget to check out the Affiliate of the month, Quest Nutrition! They are running some AMAZING deals on their protein bars!!! Buy the best protein bar on the market, QuestBar.

Try Quest Protein Bars!

 

 

 

 

Staying positive, running to lose fat NOT muscle, & Building up my guns!!!

Zoe and I had a great run this morning! I swear on run days, Zoe wakes up extra early lol. I haven’t been sleeping well, so she had to drag me out of bed this morning. It actually worked out well, because Josh had to leave earlier than normal, because his debit card info got stolen. Someone in Florida was on a shopping spree, so he had to run by the bank to fill out some paper work to get his account settled.  Luckily the bank caught it! YIKES! We have NO idea how they got his info. It’s kinda stupid really. Whomever it was made purchases from stores in Florida in person. So with knowing the time, date, and location, some of the stores could have cameras, therefore busted criminal. Not the wisest heist lol, (criminals aren’t usually the brightest people though). Hopefully they get caught and learn their lesson!

We aren’t the type of people to play victim. We shrug it off as bad luck and move on! 🙂 Just stay positive and keep smiling, that is our motto!

Hard not to smile when we wake up to this everyday! 😉

Okay, back to the run lol. Zoe and I always get ready together. Wash faces, brush teeth, get dressed, and slather on sunblock. Even on the gloomiest of days, which incidentally today qualified for.

She likes to help put the sunscreen on

I’m ready to run Mama!!!!

Like I said though, we were all smiles! Zoe even made fun of me while I warmed up. Apparently watching mama do a few warm up exercises is hilarious!!!

We went 1.72 miles with a time of  23:43 Which isn’t horrible, since we had to stop to put the rain cover over Zoe, then she ran the last stretch. She is really getting into running! She puts her all into it, that’s for sure!!!

Thumbs up from Zoe on our run!

Once home, I sat down and started reviewing my goals from September and making my new goal list for October! Gotta make sure you are on point with your goals! I for one do not want to be spinning my wheels, so I make sure I have all my short term goals ready! You have to check off the short term goals to reach the BIG ones!!! Tell yourself I’m going to succeed, and DO IT!!!

With my new found love for running, I have had concerns with losing my muscle mass. So like everything else, I started researching! I now know with running my body can go into a catabolic state (tissue burning) rather than the anabolic state (which I need to build muscle).

When I run my energy is burnt in this order;

1) Carbohydrates (both stored and direct from foods)

2) Fats (from foods and as stored cells)

3) Proteins (amino acids from muscle tissue)

I also learned that Cardio exercise actually helps you build muscle by enhancing your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

I also learned that I want to keep my target heart rate at 75-85%  At 75% my heart rate should be 155 at a 1 minute count. I used the 220- age formula to get that number. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Max. HR. Or you can run till you know your heart is really pumping and you can still talk without being extremely out of breath. I prefer the more precise method!

I decided I will continue to run 3 days a week. One day I will run around 3 miles, the other two I will run 1.5-2 miles. Staying with the 75% max HR will burn fat and not my muscle!

Speaking of muscles, 😉 Today is bicep day! I LOVE working on my guns!!!! LOL

Today’s workout

Close grip EZ bar curls 4 sets of 12 or till muscle failure w/100 jump ropes between each set

Cross body hammer curls 4 sets of 12 or till muscle failure

Preacher curls 4 sets of 12 or till muscle failure

I am off to work on my guns!!!! 🙂

Don’t forget to check out the Affiliate of the Month! QuestBars are low-carb, high protein supplement bars that are actually delicious. Buy Now!

Try Quest Protein Bars!

 

 

 

 

 

Non Scale Victories and She Hulking, What’s really up with Weight Training!

I know it’s a great day when my hubby looks at me and says “Wow babe, Your back is getting into beast mode! Nice!!!” It is so awesome when my hard work gets noticed!!!! I have definitely come a long way since last year!

I have been keeping pictures of my weight loss progress for over 2 years. I didn’t start keeping muscle building progress pics till October of last year. I wish I had started sooner!  I was posting pictures once a week. I decided that was a bit obsessive, so scaled back to once a month. I haven’t posted any progress pics since September 1st and  I wasn’t planning on posting any till the last day of the month, but couldn’t help it after Josh’s comment lol

The pictures say a thousand words! I weigh the same in both pictures, which is around 150lbs. I am slacking on my September goal of 145lbs lol 😉 I am hoping I will be closer at the end of this week. Either way, This picture is proof enough that the scale does not determine how you look or your health! I will admit, I do still look at the scale, but I am not half as obsessed with it as I use to be! Not looking at the scale may have to be an October Goal!!!!

I am working harder in the gym than I ever have before! My goals are becoming reality, which is awesome!!! I still have a long way to go, but I know I will be where I want to be soon!

My weight training is as ever changing as I am. I never keep the same workout. I am trying to prevent plateauing again. The funny thing is, even with all the weight loss and slimming down, I still get women who ask why I am trying to look like a man?  I truly do find this hilarious!  Just to reiterate what I have said before, I have no desire to be a man, nor look like one!

The simple act of lifting weights does NOT make you get bulky. Weight training tones and tightens your muscles. To get larger muscles or bulk, you have to eat tons and train harder. It is actually quite hard to build huge muscles. Which is why I am so amused when women think they are going to become She-Hulk!

It is hard for men to get this big ladies lol chances of you getting a body like this with basic weight training, is non existent! Weight training has so many benefits.

  • Whether you are over weight or even under weight, weight training is going to give you the sculpted lean look you have always desired!
  • With being happier with your body, you tend to develop self esteem and confidence!
  • Your Stamina, Flexibility, Balance, Coordination, and Injury prevention increases.
  • You increase bone mass and density, which for us ladies is VERY important!
  • It builds your immunity against illnesses
  • It helps you sleep better
  • I am proof 😉 It helps with depression!!!
  • Weight training plays a role in disease prevention.
  • Your energy levels increase. Being a mother of an over active toddler, that is very important to me! Anyone who knows me, knows I am now always active and doing something!
  • You get a boost in your metabolism.
  • Improved posture
  • Better control over your blood sugar
  • And it even boosts brain health, by keeping your brain active!

I honestly wish I had started sooner! Now I am addicted to it and I look forward to hitting the gym everyday! Speaking of the gym lol, it is about that time. 😉 It is Shoulder day again.

My routine for today will be :

4 sets of 12 Arnold Press w/100 jump ropes between each set

4 sets of 12 One arm lateral raises

4 sets of 12 Front plate raises w/100 jump ropes between each set

4 sets of 12 Lying rear delt raises

Someday my shoulders will be closer to what I want them to be!!! I just have to keep at it! Hope you all have a Terrific Tuesday!!!


Buy the best protein bar on the market, QuestBar.
And Shed the pounds with the delicious low-carb Quest protein bar – Buy Now!
Try Quest Protein Bars!

 

 

 

3 Mile run, Arts & Crafts, and Motivational Monday!!! Who’s Awesome? You’re Awesome!!!!

Pretty proud this morning! I ran 3.26 miles, which is the furthest I have ever run! I seriously thought I was going to do worse lol I ran it in 39:15 Not the greatest, but not bad for a first time running that far! I was a little worried how Zoe would do. She started to get a little restless, so I gave her some strawberries and that seemed to tide her over! It also helped that people have some Halloween decorations up too! I was wiped when we got home lol, but I also felt accomplished!

Post run 🙂

From there it was time to straighten the house and start Zoe’s lesson plan. She was pretty stoked today! Her Grandma’s birthday is tomorrow, so we made a birthday picture for her and made a witch for Halloween. She saw so many on our run and was curious about them, so I figured we would make one today!

So as you can see, fun morning. While she was doing crafts, I have been on the phone and email trying to get more reviews/giveaways set up for you guys! Looks like November might be as exciting of a month as October will!!!! I will be spending the next few days researching some stuff!

I have recently come across Kombucha. It is also known in Ancient China as the “Immortal Health Elixir” I am going to do more research on it to find out it’s health benefits and how to use it! I smell another giveaway in October for it! 😉

Can I be any more excited for October!!! LOL 🙂

Hopefully you have all been gearing up for the Renegade Challenge and the Vitacost giveaway! It is gonna be HUGE month!!!! Time for me to hit the gym! It is Motivational Monday, so here is some motivation for you!

Awesome is contagious! We are all awesome and need to get out there, do work, and spread that awesome among everyone we see today!!!!  Don’t forget to check out the Affiliate of the month Quest Nutrition! They seriously have the greatest “Clean” Protein bars out there! No guilt with these and toddlers love them too lol! Have a great day!!!
Try Quest Protein Bars!

 

 

 

Pumpkin Protein Pancakes, Sign Language, and an awesome back workout! Talk about Sunday Funday!

Today is a beautiful Autumn Sunday!  We had a scrumptious breakfast of Pumpkin Protein pancakes with Pure maple syrup. So So So Tasty! I just used my Autumn Apple Protein pancake recipe  http://blog.sportsbrasandsippycups.com/archives/2749 I just added 1 tsp cinnamon, 1/2 tsp nutmeg, and 1/2 cup of pumpkin. They truly were heaven!!! 🙂

 

I had mentioned before that one of my goals for September was to teach Zoe 25 more ASL words. We are almost to our goal! She is at 171 signs, so just 4 more to learn this week! Lately I have been gearing her up for Halloween. These are some of the most recent signs she has learned!

MOON

OWL

PUMPKIN

SCARY

SPIDER

She is so excited to show off her new signs to her Grandparents! It is amazing how much quicker she is picking up on the sign language since she turned two! Her spoken vocabulary has gotten quite extensive as well! I am pretty proud of her and how much she has learned!

She is growing up way too fast!!!

Sharing Grapes

With the first half of her lesson plan complete, I am ready to hit the gym! Today is back day, so it is gonna be a hardcore workout!

  • Stiff Legged Good Mornings
  • One Arm Dumbbell Rows
  • Reverse Grip Bent Over Rows
  • Up Right Barbell Rows

I will do 4 sets of 12 (or till Muscle Failure) Of each exercise. In between each set I will do 100 jumps with a jump rope. It is gonna be intense and worth it!!!

Don’t forget to check out this month’s Affiliate of the month Quest Nutrition! They truly have some awesome and CLEAN protein bars!!!! They just came out with the Cravings line, which will take care of any chocolate sweet tooth 😉

Try Quest Protein Bars!

 

 

Get Fit Tips that have helped me so far!

 

If you are like me, you started your fitness adventure hopeful and determined of getting the body you always dreamed of! I jumped right in to fitness and started to see small changes in my body. That got me excited, so I continued to work hard and eat what I thought was healthy.

Although I did see some results, a lot of my views on fitness and eating healthy were incorrect and my results were thwarted. I hit a plateau and got frustrated. I thought I was doing everything right! How could I be working so hard, but nothing happening?

There were several things that were slowing my progress down. There is a learning curve to everything you do and I was right at the beginning of it! After many trials and errors as well as a ton of research, I am finally getting the results I have been wanting! Although I am no where near my goal, I am getting closer everyday!

Here are some tips that I have learned so far:

  • The scale does not determine health! I weigh more now, but look slimmer  than I did when I was 10lbs lighter. The media has led us to believe that all women should be 110lbs of perfectness. Fact of the matter is, we all come in different shapes and sizes. I weigh more than most would believe, but that does not make me fat, nor does it dictate my health or worth!

 

  • Just because it says it is healthy, doesn’t mean it is! By this, I mean food and drink items. Diet drinks do not help you lose weight. Chances are they will help you get bloated and look more overweight. Not to mention the adverse effects of all the chemicals. Food items like Lean Cuisine, Healthy Choice, Smart Ones, Etc, um yeah just throw those away! They are so far from healthy is is sick! My key to grocery shopping is stay to the outside and only buy fresh. The only time I enter the red zone or inner aisles is when I need to get my dried bean, brown rice, quinoa, etc. I always have a list for the red zone and I NEVER go off of it!

 

  • Food is NOT the enemy! I use to eat very little. Like many, I believed that if I cut back on my food, my body would cut back on fat. SO NOT TRUE! Your body goes into starvation mode, in turn it starts storing fat. So eat up. I eat 6 small meals a day. Yes, I said meals and I enjoy every one of them!

  • Do NOT skip rest days and make sure you are scheduling yourself plenty of sleep. My post yesterday is all about skipping rest days. It has been a problem for me in the past, but now I get it! As far as sleep goes, I was diagnosed with insomnia at a young age. I have tried several medications and what works best for me is having a routine. I go to bed at the same time every night, sleep on a good mattress and pillow, make sure I am dressed comfy, no lights, no tv, I do my Bible study, Reflect on what I am thankful for then close my eyes.  Rest is very important!

  • Cut back on alcohol. I enjoy a great beer like anyone else, but if it means losing the body I am working towards, then I can put the bottle down! Alcohol increases your blood sugar, which makes your body store more fat in your stomach. This is where the term beer belly came from lol.  If you really want to lose fat, you’ve got to limit your alcohol intake to one to two drinks once or twice a week. Period.

  • Start Weight Training and actually lift enough weight to build muscle. Ladies, you will NOT bulk up by lifting heavy. It is a fact that the more muscle you build, the more fat you burn. If you can get afterburn, which is really another way of saying your metabolism increases for several hours or longer after a particular exercise, then that is a bonus because you burn fat during the exercise and after you stop. Will the fun ever end! 😉

  • Don’t make exercise your excuse. Meaning, don’t eat horrible for a whole day then say “I will do extra workouts tomorrow to burn those calories off” It doesn’t work that way. It is fine to indulge once in a while, I actually encourage it, but do not expect to eat like that all the time and be able to just work it off in the gym.

 

  • Cut sugar from your diet and add more fiber. Sugar has been proven to be the leading cause of obesity. They were actually just talking about it on the news this morning! I have been known to have a horrible sweet tooth. Quitting sugar for me was as hard as quitting smoking, but I did it! Yes I still have the occasional piece of candy or cake, but they are far, few, and in-between!  I fill up on slow cooked oats, fruits, and veggies! To be honest when I get a sweet craving now, I grab some fruit and it is so much more satisfying! Zoe calls it sports candy lol.

  • Slow down and eat with your family at the table. You know the thing in the kitchen everyone uses to throw their stuff on. 😉 When you sit in front of the television, you tend to lose track of how much you ate. Some people will continue to over stuff themselves, because they are captivated by what is on t.v. Make it a habit at every meal to turn off the t.v. and sit together as a family and eat your meal. You will find that you will eat slower, eat less, and actually have some family bonding time!

  • Surround yourself with positive and supportive people. As sad as it is, sometimes you just have to let go of people who try to drag you down and belittle your goals and dreams. If someone truly cares about you, they will care about what makes you happy. Find a support group. I have several groups of online friends who have been there for me since day one! They answer questions, give me advice, they always lift my spirits and I always try to do the same for them! Sometimes life changes let you see who your true friends are. It can be pretty bittersweet experience.

  • Love yourself! This is something I still have trouble with sometimes, but I have come a long way! I now look at myself in the mirror and find 3 things I love about myself. It is easier now than it use to be lol. I have been making Zoe do the same everyday. She has gotten to the point where she tells me what she loves about me too and I do the same for her. I think it is important to love yourself, because not only does it make you a happier person, but it makes it easier to work towards your goals!

  • Last but not least, set realistic goals! I set long and short term goals. If you write them down, or in this day in age lol, post them. 😉 You feel more accountable for what needs to be done. You are constantly reminded of the work you need to put in.  Let me tell you, nothing is more satisfying than reaching a goal and making a new one!

It is never too late to start making a healthier and happier life for not just yourself, but your family! I started this journey, because I hated myself and when I looked into my daughter’s eyes, I knew that was not the mother I wanted to be! I want more for my daughter than a life of self pity and self hate. I want her to embrace who she is and be proud of herself. To set goals for herself and work hard to achieve them! In order to set that example, I have to live it! Children learn what they live!

Get out there and start achieving your goals and loving yourself today!

All of their protein bars are phenomenal, but Don’t forget to check out the new Cravings bars!
Try Quest Protein Bars!

 

 

What you need to know about Over Training and Rest days

I am just gonna come out and say it, I am horrible about taking rest days! Josh gets on to me all the time about over training and not resting. I know I need to, but I love being in the gym and for whatever reason I feel like I am going to lose my gains or mess up my progress if I do not workout. I keep hitting plateaus, so I started to do some research….

I have been in the habit of just taking random rest days here and there, but after researching more, I have decided that Josh is right and I need to take two full rest days a week. Ugh, it has been so hard! Lol

He is off Thursday and Friday every week, so I decided those are good days for rest. I still run on Friday and do my sit ups, plank, and handstand for time, but NO WEIGHT TRAINING!!! I am seriously addicted to the gym so I can not wait till tomorrow!!!! There could be worse things to be addicted to lol.

Even though I am addicted to the gym, I have not being seeing the results I truly want. I have learned that my over training is the source.  So I am gonna share with you what I have found out.

  • Your body does not build muscle in the gym. Sounds crazy I know! Your body builds muscles when in recovery mode, which in turn is when you are resting.
  • Inadequate rest decreases energy levels, testosterone levels,  and growth hormone levels. All of which are important in weight training!
  • Lack of rest also increases catabolic hormones or muscle destroying hormones.
  • It also decreases serotonin levels, which can cause depression.
  • Weakens your immune system, which can lead to infection.
  • Affect your thyroid function, which in turn can result in decreased metabolism, and increased fat storage. Nobody wants that!!!

Over training has also been shown to cause an increase in the amount of free radicals within the body. This can increase the catabolic effects of overtraining, making symptoms even worse.  Over training also can deplete your body of needed vitamins and minerals such as zinc, calcium, magnesium, and vitamins B6, pantothenic acid (B5) and vitamin C. Additional supplementation of these vitamins and minerals are highly suggested.

Also anti-oxidants like Vitamin C, Vitamin E, co-enzyme Q10, alpha-lipoic acid, and selenium should also be used since they have been proven effective in combating free radicals.

Adding DHEA is also an awesome idea, it is the perfect immune protector! Glutamine can help in preventing protein breakdown and Arginine can increase growth hormone levels.
Vitacost.com

Needless to say I have welcomed my rest days with open arms. I do not want my hard earned work to go to waste!

Have you been hitting the dreaded plateau? Do you tend to skip rest days? What supplements do take to help you stay healthy and recover?

Try Quest Protein Bars!

 

 

 

 

 

 

Learning about Gymnastic Rings and trying a New Recipe!

So I am gearing up for October to be a huge month! We have Josh and my birthdays, A VitaCost Giveaway, the October Renegade Challenge, and now I am in talks with FringeSport.com about trying out some of their Gymnastic Rings, and possibly giving a set to one of my lucky readers!!!! Pretty exciting right?

I had a comment on yesterdays post from Danielle at itsaharleyyylife.com, about her doing Ring push-ups at CrossFit. I have yet to go to CrossFit, so I really wasn’t sure what Ring Push-ups were. I looked them up and they look awesome!

So clearly, when I found out about FringeSport and their rings, I was stoked! There are SO many workouts you can do with Rings, so what a fabulous addition to any gym!!!

Ironically, Yesterday was chest day. I could have used the rings lol 😉 It was a great workout and I am definitely feeling it today!

I finally feel like I am getting some progress! I added 100 jump ropes in between each set, just to help burn more fat and keep my heart rate up! I think with that and my running almost 2 miles Three days a week, I should be able to accomplish my September goal! 🙂 That makes me SMILE!!!!

I also made a new recipe yesterday! I kept seeing these awesome recipes and pictures of randomness stuffed into avocados. They all looked SO good!!! I wanted to use some of the roasted turkey I had left over from Tuesday night’s dinner. Whenever we roast a turkey, we have left overs for days!!!! Love it!!!

Well, I decided to do a Avocado, Lime, Turkey Salad! It turned out better than I had imagined!!! Zoe was so excited about dinner lol

Ingredients you will need:

  • 2 Cups Shredded Turkey (Obviously you can use chicken too)
  • 3 small/medium Avocados
  • 1/4 Cups Chopped Onions
  • 1 Cup Chopped Spinach
  • 1 Large Garlic Clove Minced
  • 1 Cup Greek Yogurt (I use Fage brand I think it taste most like Sour Cream)
  • 3 Tbsp Milk
  • 1/4 Tsp Chili Powder
  • 1/4 Tsp Ground Cumin
  • 1/4 Tsp Kosher Salt
  • 1/2 Of a Fresh Lime Squeezed

(I used the other half of the lime as well as Cayenne Pepper as garnish)

Okay to start, you shred the turkey. KItchenAid mixers are great for this! Just clip in your bread hook and turn it on low and let it go to work. Thank you Courtney at JourneyOfADreamer.com for that helpful tip!

From there, cut the avocados in half, score a grid into them, and use a spoon to scoop out the cubes.

Set aside the skins, you will be using them as the cups for your salad. Add the rest of the ingredients and stir. Don’t forget to squeeze the lime! 😉

Fill each avocado half, sprinkle with Cayenne Pepper, and garnish with a thin slice of lime and enjoy! 🙂

Not to toot my own horn, but these were AMAZING (Toot toot) lol and they are healthy!!!

Nutrition Facts
  6 Servings

Amount Per Serving
  Calories 250.3
  Total Fat 15.2 g
  Saturated Fat 2.5 g
  Polyunsaturated Fat 2.0 g
  Monounsaturated Fat 8.8 g
  Cholesterol 32.9 mg
  Sodium 157.6 mg
  Potassium 628.6 mg
  Total Carbohydrate 10.6 g
  Dietary Fiber 6.2 g
  Sugars 2.2 g
  Protein 20.0 g

What do you think of all the excitement for October? Do you CrossFit? What is your favorite Ring workout?

Don’t forget to checkout my Affiliate of the month! They have officially started selling the Quest Cravings Protein Bars!!!! So excited about them! I can’t wait to get our case!!!!
Try Quest Protein Bars!

 

 

 

Gearing up for an October Fitness Challenge! Are you in???

I really love challenges! Especially when I can get others involved!!!! October is quickly creeping up on us and I have been mulling over what we can do for an October fitness challenge.

I decided on Renegade Rows, or push-ups with a dumbbell row. 🙂 I will be 34 on October 10th, so I thought it fitting to do Four sets of 30 Renegade Rows with a 30 second rest in between each set.

They work quite a bit of your body, so we should all see some great  results!!!! I don’t know about you, but I am excited about the October Challenge!!! #OctoberRenegades

Muscles

Target Back, General | Pectoralis Major, Sternal | Triceps Brachii
Synergist Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis
Stabilizers Rectus Abdominis | Obliques | Biceps Brachii | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors
                                        Dumbbell Renegade Row, Push-up Muscles Front Dumbbell Renegade Row, Push-up Muscles Rear
                                              Front                                  Rear
Zoe and I did our run this morning. (Just under 2 miles) I felt great on my run. Still having some issues with my shins though, but the compression socks help, especially after my run! Zoe has really been getting into running too! I have been letting her out of the stroller on the last stretch and she just takes off and has a really great pace. I am super proud of her!!! Keeping your kiddos active is important!
I love our bonding time when working out!!! It truly is the best part of my day!!! 🙂
Once we got home we had a post run smoothie. I had some Pumpkin left over from the muffins, so we had a Pumpkin, oat, banana, and spinach smoothie. Before you say eww gross lol, you can not taste the spinach. 😉
Even Zoe loved it!!!
And it is super easy to make!
Pumpkin Smoothie
        Ingredients for 1 serving (I typically give Zoe about 1 Cup of my drink, but the Nutritional facts are for the whole thing)
  • 1 Frozen Banana
  • 1/4 Cup Of Old Fashioned Oats
  • 1/4 Cup of Pumpkin
  • 1/2 Cup of Milk (I used Whole because that is what Zoe drinks and all we have lol)
  • 1 Tsp Honey
  • 1 Handful of Spinach (Roughly 1 Cup)
Blend in your blender (I use a Ninja, but it is essentially a blender) Till smooth and enjoy!
Nutrition Facts

 

  1 Serving 
Amount Per Serving
  Calories 382.5
  Total Fat 7.9 g
  Saturated Fat 2.9 g
  Polyunsaturated Fat 1.2 g
  Monounsaturated Fat 1.2 g
  Cholesterol 10.0 mg
  Sodium 90.7 mg
  Potassium 764.6 mg
  Total Carbohydrate 72.0 g
  Dietary Fiber 9.2 g
  Sugars 29.0 g
  Protein 11.7 g
It is a little higher in sugar than I like, but it was a welcomed treat after our run! What do you think of the October Challenge? Do you get your kiddos involved in your activities? What are some of your post workout treats?
Don’t forget to checkout my Affiliate of the Month, Quest Nutrition Bars! They have the new Crave line coming out, which is too die for!!! Give me chocolate and I love you forever ha ha ha 😉 They are sugar free, Sugar Alcohol free, and have NO Junk. All of their protein bars are phenomenal!!! They are a staple in our pantry for sure!!! Check them out!  Hope everyone has a fabulously fit day!!!!

Try Quest Protein Bars!

Healthy Pumpkin Mini Muffins and Quest Bar Cravings!!!

We love Autumn in this house, for several reasons!!!! October is Josh and My birth month, we love hoodies, pumpkin anything, bonfires, cool weather, and the build up to winter and all the holidays!

So of course, Zoe’s lesson plans this month have been all about Fall, the colors and shapes you see.

Tonight, I am roasting a turkey and some veggies for dinner and of course you have to have a pumpkin dessert, so yesterday, I decided to make some Pumpkin Muffins. Josh has been begging me to make Pumpkin anything for weeks now lol. I have been hesitant, because I am still experimenting with lowering the sugar in my recipes. The Pumpkin muffins I made are low in sugar. I used natural sugars like applesauce, pure maple syrup, and stevia. I wish I would have used more maple syrup and less stevia. I will next time I make them. All recipes are trial and error when you are making them up on your own. They did turn out pretty good though. If I would have added some pecans or walnuts and they would have been close to perfect lol. Cream cheese is a great compliment to these too!!!

The ingredients you will need are :

  • 1/2 Cup Unsweetened Applesauce
  • 1/4 Cup Pure Maple Syrup
  • 1 1/2 Cups Pure Pumpkin
  • 3 Whole eggs
  • 2 Cups Whole Wheat Flour
  • 1/2 Cup Old Fashioned Oats
  • 1/2 Cup Stevia
  • 1/2 Tsp Pumpkin Spice
  • 1/2 Tsp Cinnamon
  • 1 Tsp Baking Powder
  • 1Tsp Baking Soda
  • 1/2 Tsp Salt

To start, preheat your oven to 375

Then you can start mixing! Add all of the wet ingredients and mix thoroughly. Applesauce,  Maple Syrup, Pumpkin, and Eggs

After you have mixed the wet ingredients, you want to start adding all the dry ones, or the rest of the ingredients.

Once mixed, you can start scooping them into a greased muffin pan. I used a mini muffin pan, because then we eat less of them and they are toddler friendly lol.

I baked them for about 9 mins. I yielded 48 mini muffins from this recipe.

They are low in calories and low in sugar! Here is the nutritional value per muffin

  • 33.8 Calories
  • 0.6g Total Fat
  • 0.2g Saturated Fat
  • 2.1g Sugar
  • 1.3g Protein
  • 15.8mg Cholesterol
  • 29.4mg Sodium
  • 6.3g Carbs
  • 2.2mg Potassium
  • 1.1g Dietary Fiber

 

So all in all not a bad treat. Obviously, this is without the nuts and the cream cheese, but even with those this is a great healthy holiday option!!!!

I also got great news from this month’s Affiliate of the month, Quest Protein bars!!! They are coming out with protein bars that will look and taste like your favorite candy bars!!!! They are sugar free and I love the flavor of the bars they already have out, so I am stoked about the new bars!!!

Clean protein bars are important to us. Whenever we are out and about, or just don’t have time to prep a meal, Quest bars are our go to protein. They are clean, sugar free, and oh so tasty!!!! I am in love with them lol. I trust giving them to Zoe as a snack, and I can’t honestly say that about many pre-made snacks. So, I recommend checking them out!!!

Try Quest Protein Bars!

Do you love Fall as much as we do??? What is your favorite Autumn treat? What is your favorite protein bar brand? Have you tried Quest Bars? If you have, what is your favorite flavor? Mine is Apple Pie, Josh loves the Mixed Berry, and Zoe loves the Peanut Butter and Jelly! Although once Josh gets his hands on the Peanut butter cups all bets are off lol.

Have a happy and fit day!!!!

 

 

 

 

More about October’s Giveaway and Where I am at with my September Goals!

It has been an awesome morning so far! I just got exciting news on what will be in next month’s giveaway package from VitaCost!!! There will be a Therasage Mini 2, an Olympian Labs Get Ripped Get Fit Complete Starter Kit, and a VitaCost tote to carry it all in!!!

I am not gonna lie, I would love to get this stuff too lol VitaCost is pretty awesome to sponser this giveaway!!! Do me a favor and check them out!!! They sell EVERYTHING!!! All your supplement needs as well as things like coconut oil, chia seeds, and so much more!!! It is awesome to be able to get all of your shopping done in one convenient place!!!!
Vitacost.com

Then, Josh surprised me with all the workout gear that I thought had gone back! He reworked the budget so I could keep it all. If you didn’t know, my husband lives to spoil my daughter and I! I just adore that man!!!

I decide to change our running route this morning. It added up to be just under 2 miles. My left leg has shin splints horribly bad. I have been icing it down, doing exercises, and I have been focused on my form when running. It has all helped greatly! Josh got me new running shoes and some compression socks, so I am hoping those help even more!!! Zoe wanted to run today, so I let her out of the stroller as we got closer to the house and that child did not want to stop running!!! LOL

We had a great run! I felt like I did awesome!!! After talking with a personal trainer friend, I decided to NOT worry about my time right now. I have been pushing myself too hard. I need to just concentrate on getting a good quality run in. Today, I did just that!

Hot sweaty mess!!!

I botched some of my September goals. 🙁  I am down 2 lbs with 5 lbs left to go for goal #1 I still have a little time, so I am optimistic about that one! The no sugar other than natural sugar did not happen. I have had 2 energy drinks and some caramel popcorn in the past week. I CHEATED!!!! I am human, and I am not going to beat myself up about it. Just brush it off and move forward!!! I have been doing great with my running! I missed last Friday, but made up for it this morning. My weight training I have NOT been slacking on. I am pretty routine when it comes to that! 😉 I am saving the fitting into old jeans for the end of the month. I am still hopeful on that one too lol. Zoe still needs to learn 17 more signs this month, which I am a little behind, but again I have 2 weeks to get her where I want her. We still have not had a date night . It has been to hard to schedule with everything that happened with my dad then Josh’s car breaking down. Still hopeful for that one too lol. I added plank a day and handstand a day to try to improve my times on both and I have been slacking on them as well, but I am back in my groove today!!!

Plank time today was 2:43 not horrible, but I want to do 3 mins a day regularly.

Zoe does her workout with mama lol My handstand was just 52 seconds, so I need to work on that too I get woozy and just can’t stay up.

I still have my weight training to do today. (Shoulder day) 🙂 I love shoulder day! Granted, I love all my weight training lol.

If I can squeeze it in,  I am going to try to get some healthy pumpkin muffins made!!!!! It is an experimental recipe, so if it turns out good, I will post it tomorrow!

Are you as excited as I am for the awesome giveaway next month???  How are you doing on your September goals??? Were you like me and have too many cheats? Do you beat yourself up about them or just move on???
Also check out the affiliate of the month for September! They have awesome and CLEAN protein bars!!! We LOVE them!!!! They are a great meal replacement when you are on the run!!!
Try Quest Protein Bars!

Thank you for reading and have a fabulous and blessed day!!!!!

25 Fun and Random questions to get to know me better!

One of my Girls Gone Sporty/Sweat Pink  Ambassador sisters (She Is On A Run) posted this today and I thought, what a cute way to get to know each other better!!!! I am joining in the fun!!! Below is 25 random questions that she answered and now I will too!!!!

Question 1: Do you have any pets?
Answer 1: Yes, I have a Saint Bernard named Beardog

Question 2: Name three things that are physically close to you:
Answer 2: My husband, My daughter, and my dog

Question 3: What’s the weather like right now?
Answer 3: Cool and breezy, just how I like it!

Questions 4: Do you drive ? If so, have you crashed?
Answer 4: Yes I drive, and yes I have had a couple of minor fender benders

Question 5: What time did you wake up this morning?
Answer 5: I usually get up between 8-9 am. It depends on the day.

Question 6: When was the last time you showered?
Answer 6: YIKES! Well with the roadtrip and my dad being in the hospital, I last showered the day before yesterday. I will not lie, I’m a hot mess lol. Hitting the shower for sure before bed!!!!!

Question 7: What was the last movie that you saw?
Answer 7:  Aliens

Question 8: What does you last text message say?
Answer 8:  Thank you so much!!! Car is fixed and Zoe is out! God love you guys!!!!

Question 9: What is your ringtone?
Answer 9: Not sure how to describe it other than a factory ring.

Question 10: Have you ever been to a different country?
Answer 10: Yes Mexico and Jamacia

Question 11: Do you like sushi?
Answer 11: Love it So much!!!

Question 12: Where do you buy your groceries?
Answer 12: Kroger, Dierbergs, and Aldi

Question 13: Have you ever taken any medication to help you fall asleep faster?
Answer 13: When I was younger I would take a shot of Nyquil.

Question 14: How many siblings do you have?
Answer 14: I have one older brother.

Question 15: Do you have a desktop computer or a laptop?
Answer 15:   I have a laptop.

Question 16: How old will you be turning on your next birthday?
Answer 16: I will be 34 next month

Question 17: Do you wear contacts or glasses?
Answer 17: I wear glasses.

Question 18: Do you colour your hair?
Answer 18: I color it a lot. I have a new color almost every season… Wait, is it considered fall yet lol

 

Question 19: Tell me something you are planing to do today:
Answer 19:  I will count this one for tomorrow since Today is actually over. Go to church, clean then RELAX!!!!!

Question 20: When was the last time you cried?

Answer 20: Yesterday…. All day

Question 21: What is your perfect pizza topping?
Answer 21: Chicken, veggies with a white sauce

Question 22: Which do you prefer, hamburger or cheeseburger?
Answer 22: Cheeseburgers

Question 23: Have you ever had an all nighter?
Answer 23: Last one was when Zoe was a newborn

Question 24: What is your eye color?
Answer 24: Green

Question 25: Can you taste the difference between Pepsi and Coke?
Answer 25: Yes, if I had to choose between the two I would pick Coke, but I rarely have soda. My cheat drink would be an energy drink.

 

Hope you enjoyed getting to know me a little better!

Try Quest Protein Bars!

Family Fun at the Hospital???? Ugh, what a day!!!!

So today has been an emotional roller coaster! Josh had a special family fun day planned for us. He wanted to get up early and head out to The Lake of the Ozarks, for a Family fun day of shopping!

It is about a two and a half hour drive from here, so we woke up early, got all of our scooby snacks packed, and headed out! I was so excited!!! I don’t fit in my current workout gear since losing weight and we both needed a break from the normal hustle and bustle of everyday life.  A road trip and day of shopping sounds perfect right?

So of course, we reach our destination and just started our fun when I hear the oh so familiar chime on my phone letting me know I have an email message. I constantly check my email. In case you missed it on my About me page or previous blog entries, My parents are deaf and 9 times out of 10 this is how they reach me. I had several messages come in at that very moment. I read about 6 of them and saw Mom and Dad so I skipped down to that message and my heart just stopped. I read that half of my dad’s face was drooping, went numb, and was just paralyzed. This apparently happened last night.  He originally refused to go to the hospital. (Note he is a stubborn old man) They went this morning to the Emergency Room. Just before they left, my mom emailed me to let me know. Of course we all immediately thought he had a stroke.  If you don’t know the signs, learn them! Act quickly!!! NEVER delay treatment!!!!

Being that my parents are deaf, they waited for an interpreter to arrive to the hospital. Some people believe that you can just write things down on a note pad and pass it back and forth, well it’s not that simple. They need an interpreter there to help explain things more clearly. It is a drawn out process, but that is how it works. I was absolutely freaking out!!! Of course I leave town and something happens!!!! With no way to actually talk to either of my parents, it is so emotionally taxing! I just wanted to hear my dad and know he was fine. Instead I got to talk to nurses, who really couldn’t tell me much more than I already knew. I knew they had waited too long and if it was a stroke the damage was done. I also knew that he has had a lot of chemo, which is very taxing on anyone’s body, so it could be Bell’s Palsy. I started praying and crying as we made the trip back to get to the hospital.

When we arrived Zoe was overjoyed to see her Grandfather!!!! He was just as happy, but not able to show it. 🙁 I finally got more information. They decided to keep  him overnight to rule out a stroke and at this point, there is no bleeding in his brain, no clogged arteries, and he is only numb in the face. They also agree with us, that Bell’s Palsy is a huge probability.

If you don’t know what Bell’s Palsy is, you can read more here Info about Bell’s Palsy. the nurse explained that with him having a blood cancer that also affects his Lymph Nodes and that it could have brought on Bell’s Palsy. I am just praying that all the tests come back fine and this is all we are dealing with!

We left the hospital in a much better and more positive mood. Josh wanted to get a few things from the store so I wouldn’t have to worry about it  tomorrow and I could just focus on my dad. Well, I just got a call from him and his alternator went out. When it rains it pours right lol. He is replacing it now in some dark parking lot God knows where. I think it is safe to say today was not the greatest!!! Tomorrow is a new day and lets hope it is incident free!!!!

A positive note from today was Josh and I did get a few things while out and about on our shopping excursion! He bought me some new Nike running shoes and some cute workout gear. That makes me feel a little better lol.

 

Skip to toolbar