Had to share this quote because I recently ran across it in a magazine article and it was simply just too good not to share.
Some thoughts happened this week and I wanted to share. You all know I'm kinda a fitness nuts - basically it started all simply because I needed a stress reliever in college and through the encouragement of family - running is what filled that space for me. 5ks led to 10ks which led to a couple half marathons and I've even dabbled in a couple of full marathons - the most recent being Twin Cities in 2013 ... can't believe that was over two years ago already!
Runners are they own kind - we are definitely kind of a weird breed and feed off the addiction of the runner's high. (its real, people) There is just something about feeling accomplished at the end of a run, completing your mileage for the week and being able to run one mile farther than before. I have to admit thought that I got wrapped up in the training at one point - when you are training for a full marathon and your easy days become 6 miles - it simply put is just another mindset. At the end there it was like I didn't feel good enough or ACCOMPLISHED enough if I didn't run for at least an hour. It was like the workout didn't count.
After finishing my last marathon I told myself it was time for something new - although I LOVE running and it will continue to be a passion and stress release for me I needed something new and I needed to challenge myself to something different. Want something different..Do something different..right?
It's definitely part of the reasoning why I became a coach - needing to expand my horizons on the fitness front. I needed some strength training and some stretching. I had become so accustomed to running my body needed a different type of challenge. BUT could I simply GIVE UP the fact that I wouldn't be running 30+ miles a week?
At the gym last week I was lifting (yup you heard correctly) and I had a flash back to two years ago - comparing my mindset about fitness now vs then. Turns out you CAN be a runner still and a consistent one at that by NOT putting on a million miles. You CAN get a good burn from a lift - and it actually feels HARDER then a longer, slower run. crazy right? - Here is my week in workouts:
Monday: 8x8 (25 minute full body strength training workout) done AT HOME
Tuesday: Hammer and Chisel (at home workout)
Wednesday: 4 mile run + upper body lifting + 22 min Hard Corps Cardio 1 (at home workout)
Friday: "Kill Cupcake" - HIIT circuit workout (at home)
Saturday: ran 4+ miles
Sunday: ran 5+ miles
As you can see i'm NOT running a million miles..and I'm ok with it. Running and fitness made me feel not good enough..and even trapped. Now I just feel empowered. I want to show other runners and fitness freaks like me how you CAN still be a runner AND do other workouts too - and it will actually IMPROVE your running...not hinder it. I'll be hosting a FREE community group to show you how - if interested simply fill out this form: HERE
Are you currently training for a race?
Are you a runner? - if so have you had those thoughts too?
Any aha moments to share this week?
"set it and forget" meals are one of my favorites and I love using my crockpot year round! Used this roast to do a spin on phillly cheesesteaks, but the meat can be used throughout the week for sandwiches, tacos, salads or whatever you choose!
Meal prep tip: Make a large batch of something that can be used in a variety of ways - like this one!
What you need:
Large roast - I used a mule deer venison roast we had in the freezer
Minced garlic and your favorite spices or meat rub
Reduced sodium broth - water would work too!
Rub minced garlic all over the roast along with your spices - i chose a coffee bbq rub from Trader Joes!
Add enough broth or water so that the roast is about half covered
Set your crockpot to low and cook until shredded (about 10-12 hours)
I sauteed some onions and colored peppers in EVOO to serve along side!
Add meat and peppers to a roll and top with cheese! Meal was even man approved...
For my fixers!
WIth bun & cheese this would be:
Do you cook wild game like venison? If so what is your favorite way to serve it?
Do you use your crockpot year round also?
1. Just start. I know it sounds so simple, but I'm sure you are just as guilty as I am about contemplating starting something and going around and around about whether or not you should, shouldn't ..blah blah blah. My boyfriend told me one day.."stop trying to time everything and worrying about whether you have the time to do it - just start and do it." - Darnit why do they have to be so logical... I'm always surprised to find that starting is often the hardest part of the task.
2. Be scheduled. Everyone has the same 24 hours in a day. and I'm #sorrynotsorry to say you won't ever be less busy. There will always be something going on, something more you could be doing...etc.... So start scheduling what your priorities are for the day. Write out hour by hour or minute by minute if you have to and don't pay attention to what's around you. Stick to your list and get er done! I currently love THIS PLANNER for helping me stay on track.
3. Multitask, but in a smart way. Pair a mindless activity with a mindful activity. Don't want to clean the bathroom? Me either. But putting on a podcast makes it all the better! AND it helps me fulfill my personal development during the day! Chalene Johnson is one of my favorites and you can find her list of podcasts HERE
4. Keep lists. Find a system that works for you. I'm such a list person - but do what works for you: paper and pen or digital. I have found that I use a combination of the two. I'm loving the Google Keep App on my phone for my various lists. Topics including: "Must Get Done Today List", "Follow ups" (for my business), "Costco/Target items" list - and "Would be Nice to Get Done" items. It feels AMAZING to check things off!
_5. Get up earlier. Sorry but it's true. Even just starting your day a half hour earlier helps so much! "Eat that Frog" and do the worst first. Do the thing you DON'T WANT TO right away and the rest of the day will feel easier! PLUS it's so nice to have some peace and quiet before the world is awake... read more about loving mornings HERE.
What are your productivity hacks?
Are you a list person? - pen to paper or digital?
Mornings yay or nay?
The "21 day fix" is everywhere right now! Blowing up your Facebook feed with before and after pictures, your Pinterest home page with those crazy colored containers and tons of "fix approved" recipes and boards - its even a super popular hashtag on instagram. sooo..WHAT IS IT? Is it another way out there type of fad diet? Why is it so popular? What is with the containers? and If I try it will I be starving like every diet out there? I think it's time i BREAK IT DOWN for you so you can see what this system is all about!
As a nurse I especially hear about all types of "diets" my patients have been on or are currently trying - and it seriously breaks my heart! ALSO - diets and food are the most popular break room chatter among staff too. I can definitely say as health care workers we often are the MOST guilty for NOT taking care of ourselves! I've never been a fan of hearing about diets. Personally I live by the 80/20 rule - roughly 80% of the good stuff (veggies, lean proteins, high quality carbs) and 20% treats (don't you dare try to take the chocolate from me) - When learning about how to make proper healthy lifestyle changes most people need structure and rules as they are learning more about nutrition. Too often people get caught up in labeling all foods as either "bad" or "good" and think they can't have certain things at all - and at this day and age when labels confuse the heck out of us...I can't say I blame people for getting confused. That is where the 21 day portion fix nutrition program comes in to save the day and make it SIMPLE.
Portion control is a big issue in our society as our portions are so skewed. You may be eating all the "right" thing, but most likely you are eating way too much! That is where the colored containers come in! They are an awesome way to TEACH you how much is actually in ONE serving.
They are color coded according to food category:
Red = Proteins
Green = Vegetable
Yellow = Starches/carbs
Orange = Seeds/nuts
Blue = Cheese/hummus/nuts
Purple = Fruit
Teaspoon = nut butters, oils
What you can fit of a food into the appropriate container = one serving. Of course SOME foods don't fit! Ex: Asparagus - so the food guide lists 1 serving/1 green as 10 stalks. Got it? What do the food lists look like? I think you would be surprised! It's all REAL foods - since the focus of the fix is staying away from processed junk.
So how do you know how much to eat in a day? In your nutrition guide book there is a easy calculation to do - and of course it depends on YOUR goals! A lot of the Beachbody programs such as Hammer and Chisel, 22 Minute Hard Corps, 21 Day Fix Extreme and CIZE use this portion fix system as the nutrition aspect of the workout program. You don't NEED to do just do this style of eating for weight loss, it can also be used to calculate for maintenance or gains. By doing the easy calculation in the guide book it will easily spell out how many of each container you "get" in a day. No counting calories, just containers. EASY!
I will show you how much you will be encouraged to eat EVEN in the lowest bracket!
So how do you keep track? There are many easy systems to use thanks to technology! Just need to find the one that is easiest for you. There are plenty of phone apps even that make it super easy to track your daily containers! Another system is to use a white board or planner and plan out your meals using the appropriate color coded markers or pens.
Here is an example of a "fix approved" meal:
Baked salmon with roasted green beans and broccoli & roasted sweet potatoes on the side! Ketchup isn't EXACTLY a perfect eat (due to added sugar - read labels carefully), but moderation! OR you could substitute a FREE food from one of the lists! Like hot sauce or a mustard - or make one of the dressings from the recipe book the guide comes with. Hummus would be another great option! Even after this meal I would STILL have:
1 teaspoon (1 used to drizzle on the potatoes)
What do I LOVE about this program? Well most of all I love that it isn't restricting. You can STILL have chocolate, a cocktail - just in moderation! This is a maintainable way of living..not a crash diet that will cause you to gain everything back once the 21 days is over. It can be repeated over and over for someone with the goal of a bigger amount of weight loss. And the fix is just so "flexible" - I think the MAIN THING I try to focus on with new clients is to just keep it simple! You don't NEED a fancy recipe - Just choose foods from the lists and pair them together!
As you can see - the results from this has been amazing to see such transformations. These are TWO of the gals on my team sharing their amazing results!
So often its so easy to have all the tools and resources, but if you don't USE them they simply don't work! That is where CHALLENGE GROUPS come in! I work as a mentor and coach for helping people get started on their mission to better health! Whether it be post-baby new mamas, weight loss, muscle gains or just people striving for more CONFIDENCE and EMPOWERMENT...whatever your goals are it's much easier to get there when you have someone there to help you get started!
Ready to get started on YOUR health journey! Email me at firstname.lastname@example.org and let's get started!
What are YOUR thoughts on "dieting"? Do you live by the 80/20 rule?
Have you or anyone you known tried the 21 day fix nutrition aspect?
If I could tell you ONE THING - it would be this: it doesn't have to be all or nothing. in ANYTHING you do! but in this do more with less, do it yesterday kind of world it's harder than it appears. The pursuit of balance is something I'm always striving for. And guess what...it's hard. Really hard. But i'm learning - you can't do it all and you shouldn't! Do what matters to you...but I have learned there are tips and tricks to help you along the way. Just simple tweaks to make every day that help you along in the pursuit of living a balance of health. (physical, emotional, spiritual, in your family life, financial) -
some of my favorite finds from this week around the web...
Well it's no secret I have an addiction to personal development books...and I started this one over the weekend and it's interesting. I think everyone struggles with negative thoughts. Why are we hardest on OURSELVES? - The author Steven Furtick who is a pastor calls this "chatterboxing" The book's goal is to bring your focus into shutting this out and letting God's voice be heard instead.
In this life its SO easy to start comparing yourself and your journey with others..ESPECIALLY because of social media! KEEP IN MIND that SOCIAL MEDIA is another person's highlight reel. Of course people don't normally post about their imperfections. But get real - not EVERYONE is all rainbows and butterflies, six pack abs, OCD organized household. Nope - it just isn't true.
In the current chapter I'm reading it focuses on that you are ALREADY accepted into God's eyes...and you were created for a special reason. You are SPECIAL to Him and he is already proud of you. So why are you trying to live your life to impress others when you have already achieved this to whom it is important to?
was seriously awesome to spend time in my office on Saturday! Been working on learning more about websites, blogs and my business goals. Put my nespresso to use: plain latte (using unsweetened vanilla cashew milk) and added a tad of cinnamon and a splash of sugar free hazelnut syrup - yum. Sat down at my desk and before I knew it THREE hours had passed and I didn't even notice! Now that means you are doing what you LOVE!
stir fried some peppers and onions and some mule deer meat too! Turned out really good - but in my opinion you can never go wrong with stir fry...and anyone who says that they don't like vension.....come on over! I'm up for the challenge of proving you wrong!!!
Been having B take out meat/protein from the freezer each week and put in the fridge. That way we have meat that is thawed and gives me some ideas for the week!
In the fridge this week: fresh fish, ground vension, venison sausage and vension brats - apparently he was thinking venison sounded good! haha - I'm definitely thinking humpty dumpty burgers sounds like a winner this week!
Did some produce shopping today too!: broccoli, shaved brussel sprouts, onion, giant sweet potato , mushrooms and green beans...and I even picked up some homestyle guac from target that is amazing! So I will have PLENTY to get creative with this week. YUM.
speaking of running..I got 6.25 miles in today. First time in a LONG time that I spent that much time on the treadmill..but it felt great.
Well..I better run! Time to relax this Sunday night...wishing there was a pause button...
Now you tell me:
Whats on your meal plan this week?
What was something you did over the weekend?
Venison yay or nay?
so you MAY or may NOT be a morning person - but i've read COUNTLESS articles about how successful people in this world are the ones up before everyone else! Getting a head start on your day is SUCH an amazing feeling! I know that we are all wired differently - some naturally are great at mornings and others would much rather stay up late or all night. NOT this girl. I was definitely wired for mornings - i feel more alive and creative early in the day! No matter WHAT time of day you are "wired for" - here are my reasons for loving mornings and why you will love them more too.
Cookie and Treats Baker. R.N. Nutrition Nerd. Runner. <3 Coffee. Fitness. Foodie. In pursuit of finding my own kind of balance...
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