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4/27/2014

Weekend Recap: Bike Rides, Puppies, and Mimosas!


Saturday Morning Bike Rides

What a gorgeous weekend! Saturday morning Andrew and I loaded up our road bikes and headed to downtown Houston to ride the Bayou Trails. The trails wind around the water way for miles with paths for runners, cyclists, groups of walkers and parents with strollers to explore with a lovely view of the skyline. I tend to throw the hammer down on a ride and I managed to go for it a few times, but I think I might have to save that for another time. I'm sure I surprised a few runners on the narrower trails, but I couldn't help myself. After a long ride, we cruised over to an open field where the city was hosting a a small Picnic in the Park with Badminton, hoola hoops, bag toss, live music, and a few food vendors.  Not a bad start to the Weekend. 

Surprise honey! 

Still excited from our ride, we headed to Petsmart for their adoption Saturdays to meet our new dog Marley! We immediately fell in love with him--just look at that face! He's still making friends with our cat Jewelz, but for now, he's made himself at home and will by my new running buddy. 


Not so lazy Sunday.

Our Crawfish Boil was postponed so I had plenty of time for a leg workout, check it out below, followed by a late afternoon meal with mimosas and a quick nap :). What are Sunday's for right? I also managed to pack a few things for tomorrow's meals. 



                       

 Now for another mimosa and some cuddle time on the couch ;) 

I hope everyone had a lovely weekend. Take some time tonite to rest, relax, and visualize the week ahead. Stay tuned for more workouts and motivation next week. 

Stay fit my friends! 



4/25/2014

Baby Got Back Workout


Oh hell yes, its Friday and the weekend is in full effect. Let's get out, get moving, and enjoy some beautiful weather and workouts. Tomorrow will be a full day for me, let's just say I may have a new puppy by my next post :) I'll have the weekend update on Sunday, but for now check out yesterday's Back Workout. 

Don't neglect the back. 
Now, I don't work my back all that often, mostly because its just not as fun. Since I've left it unworked, I now feel like a weakling. Lately, I've been a fixated on building strength in my legs, biceps, chest, abs--really every other body part save for the back. However, leaving this area unworked makes it a great place to see some quick progress, break up my routine a bit, and focus more on my form. Form is critical during a back workout. 

Be sure to check out bodybuilding.com to reference some of the exercises in this workout.

Grab your FREE workout and snack prep list below! 
Bookmark this page to reference later, pin to your fitness board or save as your desktop background for a reminder if you need to. Keep this and other workouts handy where you will see it often along with your prepped foods and you're well on your way to living fit. Enjoy!

Oh do tell.....
What's your fav on the go healthy, no prep snack? 










4/22/2014

Work It Out

These past two days have been done the body good. Tons of good food, hard workouts, and some serious cuddle time with my lovelies :)  When I start my new job tomorrow,  I may not have the luxury of a long hour and 1/2 workout so I got it in now. Check out my workouts below. 

Save them to your Pintrest for later, or take a pic of the screen if you need to so you can have these handy at the gym. 

Did you save the pics? Good. Now lets get to work! 





Let me know which workout you did in the comments below.
Be sure to bookmark this page and follow me on facebook for more workouts, recipes, and motivation!

4/21/2014

But Ma, I don't wanna run!!



Happy day after Easter everyone. After a fun filled Sunday brunch, an afternoon run in the park, then mimosas and bbq, I finally learned how to play poker and Gin Rummy. I won't start playing at a casino anytime soon, but I definitely held my own in the game--at least I though so :). I at least had my poker face on the whole time despite my terrible cards. 


                                               BBQ                                                          Brunch 
      

Now, lets get motivated!

After a great weekend, lets use that momentum to charge our workouts this week, revisit our nutrition goals, and reignite our fitness regimen. Today, I'm focusing on developing my training mentality and learning to push through a challenging workout. During yesterdays run, I'll be honest, I found myself really having to convince myself to push on once the initial burst of energy passed and I found myself in an incline or breathing hard and wanting to stop. Its like having a toddler throwing a tantrum in your mind and saying, 

"but I don't wanna climb the hill!"
"I came this far, isn't that good enough?" 
"Are we there yet? 
"How is jogging going to help me get shredded? Shouldn't you be lifting?"

Now, I am not much of a runner, but I've ran longer distances before and I've pushed through some tough bike rides without even the slightest mini mental tantrums or thoughts to turn back. Those are the times when I love fitness, when I feel invincible, powerful, focused, and flowing with energy. The reality is, to get to that higher level of fitness, I've had to push through many many negative thoughts to reach my goals. Still, all these thoughts and more came rushing to my head and it surprised me. Even though I'm not much of a runner, I thought a trail run would be easy, but nothing comes easy especially when your mind isn't focused. 

Just like a loving parent to a tantrum throwing child, my body knows training is best for me. It knows I've become a bit too accustomed to the treadmill and could use a fitness reality check and some fresh air and just unplug. No heart rate monitors, no headphones, just me--running, breathing, and feeling free. My heart knows that if I am ever to bust this plateau and get out of my comfort zone I would need to get very comfortable with a challenging run and change my thoughts to cultivate a training mindset. 

After my mini tantrum, I paused, breathed, and imagined myself waiting for me at the finish line, I thought of all the hard work I have put in so far and not letting it go to waste, and I thought of my family and friends working to their fitness goals. I thought of my brother in bootcamp and found motivation on the fly, let go of 'that's good enough' and decided to give everything I've got every time. 

Find your motivation this Monday. Find it by trying something new, challenging, maybe a little scary.  Find it by pushing through one more set when you planned on only doing 4 or trying a new fitness class. Listen for your your mind's initial reaction or excuse as it tries to talk you out of it. Then do it anyway. 

Oh, Do tell! Let me know in the comments below.
What is your fitness motivation? 
What new challenge did you do? 
How did your mind/ body react? 









4/20/2014

Strawberry Fields Forever

Have you ever picked your own strawberries? As a kid growing up in Germany, we would take school trips to the strawberry fields and pick baskets of strawberries. There were rows and rows of big, red juicy strawberries ripe for the picking and eating. :) We'd fill up our little baskets till our fingers were stained pink. By the time we reached the end of the row, we'd have eaten almost as many berries as we picked and have to start again.

Its been years since then and thankfully, my baby found a farm near the house where we could pick our own berries. How fun! I felt like a kid again, hunting for the juiciest berries and leaving the little ones to grow. Together we harvested a hardy basketful for dessert--perfect for a frozen yogurt topping.





Do Tell......
Where do you pick your strawberries?
What's your favorite way to eat strawberries?


Happy Easter


The adult equivalent of the easter egg hunt is definitely hunting for the perfect Easter brunch. I do miss the old school egg hunts, but mimosas were calling my name this Sunday. Easter brunch can be tricky, I didn't want to get stuck with an expensive and tempting buffet nor did I want to wait for an hour before being seated.  Luckily, I found my new fav breakfast spot in Houston--The Brick and Spoon. Its a cozy remodeled home turned restaurant with live music, a sunny patio, and a bright clean interior complete with a full bar where you can design your own a la carte Bloody Mary. Score. Sticking with my clean eating plan, I had a coffee, 1 pineapple mimosa, and a garden veggie omelette with sprouts--triple score! I think an afternoon run and an evening bbq with some good music will close the day nicely.

Do tell.....
What is your fav breakfast spot?


4/19/2014

Soulful Playlist

What is it about bluesy, jazzy, soulful music that just makes you wanna get down and sing? Now I may be able to hit one note here or there, but trust me, I had to put this playlist while I had the house to myself to save others from my karaoke sing a long and dance-a-thon. This soulful playlist for all my divas out there.

Let me know what you think in the comments below. 
What's your fav song in this list?
Which artist should be added to the mix?


 

4/18/2014

Happy Good Friday


                         


I hope you all are having a lovely Good Friday! Tonite I'm continuing my new job celebration at the Rooftop Lounge in Houston for a much needed date night with my man set to some bouncy and bass driven house music. Woot! I love me some good, happy, deep and soulful house. 
Can't wait to dance it out.

This weekend will be especially tempting for those of us on a clean eating diet, especially if you plan on hitting up Easter brunch. This would be a great time to share your goals with your family and friends so they can help keep you accountable and most importantly set some time aside to prep some healthy snacks. Keep your eye on the prize. Eat the eggs all you want, just take it easy on the cadbury eggs and waffles at Easter Brunch ;) You'll thank yourself later. 

Check out today's workout below. Set some time aside for yourself this weekend and get moving! What better way to celebrate than by feeling energized and amazing!








4/17/2014

Mad Skills

Hi Ya'll,

If you've been looking for a side project to take or are looking to sharpen those mad creative, writing, fashion, or business skills then check out Skillshare. After taking a composition and web design course last year (very basic), I browsed their site today for new classes and they now offer a monthly subscription in addition to offering select courses for a fee. That's great news! I'm excited because I plan on taking a variety of crash courses rather than just 1 at a time. Although I work, workout, hangout and sometimes blog, I still have plenty of time on my hands and this seems like a great way to spend it. 

I plan on taking: 

Designing Brand Collateral: 

A Case-Study Tutorial with Abi-Haus Restaurant


Illustration and Lettering: 

A Hands-on Approach to Label Design


Reinvent Yourself in the Age of Creativity, Innovation, and Entrepreneurship


Start Drawing: Techniques for Pencil Portraits


There's a ton more so check it out. 

Skillshare
Sign up for their lifetime membership giveaway here: http://www.skillshare.com/~lg0ugsw

Oh do tell! 

Let me know which class you signed up for in the comments below: 


The Naked Playlist

Good Morning Sunshine! 

I have another treat for you guys. Check out my naked playlist.

Naked because it isn't loaded down with junk--just pure unadulterated awesome songs for you to jam out and lift to. Its 24 songs, 1 Hour and 28 minutes of indie jams with my favorite spin class song by Youngblood Hawke at the end for you to ride off into the sunset.

If you don't have spotify yet, get it now! You can listen to virtually any song, any time, anywhere and quickly. I never have any problems with waiting for songs to load and buffer. Spotify is my go-to music source. Beatport is a close second.

Check out the Naked Playlist...if you're into naked yoga, that's cool too.

Let's Chat. Leave a comment below. 

What's your fav song in the playlist? 
Which songs should b added? 
What's your go-to music app? 

The Naked Playlist

4/16/2014

Happy Pump Day


Hello lovelies, I hope you're having an awesome 'pump day'. That's muscle pump, not shoes ladies, but yes, a hot pair of heels would be perfect to top off this day. :) After a solid workout, my baby cooked up a massive set of NY strips and popped open a glass of cabernet to celebrate my new job as a Print Account Manager. Woot Woot! I'm super pumped to get started next week!! 

My interview was stellar and the team was so easy to talk to. It wasn't the type of interview with a 5 page list of behavior based questions from a panel. Whew. I have landed jobs in the past with a long interview, but really, who wants to go through that with every applicant? I was warmly greeted by two enthusiastic ladies who were actually a bit skeptical of hiring a new member, but they warmed up to me quickly. We chatted for a bit and I asked questions about the facility, which skills they were looking for in a new print manager, which projects they were working on and what were some of their major problems and concerns that I could help address. We had a very candid conversation and I did answer their questions about my strengths, my organizational skills, and how I dealt with customer issues. Overall, it was a very open, informative, and relaxed conversation. The team I'll be working with is supportive, knowledgeable, and friendly. Can't wait to get back to it. 

In the meantime, I burned off some energy with today's workout. My body is starting to reel from the long workouts I've been putting in and I need to get back to time saving workouts to suit my schedule. I kept this one to an hour while jamming out to the House Music Playlist I posted. So let's get pumped and get to work ladies! :) 


Warm Up: 
Stretch 5 minutes

Squats with barbell

Chest/Arms
Bench Press
Incline Bench Press
Shoulder Press
Bicep Curls superset with Pushups
Assisted Pullups 

Share your interview experiences below. 

How did you land your current job? 
What was the interview process like? 



4/15/2014

Turkey Meatloaf

So tonight's meatballs quickly became a turkey meatloaf due to time. Rather than my usual mushrooms and parsley I used zucchini and green onions. 


                                                   

Next time around, I'll chop up the zucchini a bit smaller, and cook them up first with oils and herbs so they don't take center stage in the meatloaf. 


Not too shabby! I'm definitely making turkey meatloaf again. Its so quick and easy and makes a ton of leftovers. :)



Gluten Free Spaghetti

If you haven't tried spaghetti squash, I'm here to tell you it is delicious and so easy to make. 
This meal has enough flavor to satisfy even the most skeptical diner. Yes, even my boyfriend loved it...he said it tastes just like pasta! 

First, chop your spaghetti squash in half--careful its very tough! 
Place face down onto a baking sheet with a bit of oil or butter. Cover with foil and bake at 365 for 45 minutes. If you oven cooks hotter, than check as you go. I wanted to leave it in as long as possible to let the squash caramelize a bit, but if left too long, the sugars can easily burn. Once cooked, the insides should easily scrape out with a fork. 




Cook and chop your chicken breast and add the chicken and squash into a pot and add your tomato sauce of choice. I used a cup of tomato vodka sauce :) Once everything is warm, serve it up over salad mix. I add salad to most dishes to be sure to get my veggies in :) This would be extra great with a bit of fresh mozzarella on top.

Enjoy! 




House Music Playlist

Hello Lovelies!

Here it is! 17 songs and 1 hour and 31 minutes of full on House Music goodness! Can you tell I'm excited about this?  I am a huge fan of good house music and love that it always hits home and makes me want to dance and shine. Be sure to blast this while bbqing on a sunny patio or cruisin with the windows down for full effect. I'm sure your playlists could use some sprucing up with juicy, dancy, make you wanna workout beats. Its mostly tech, deep, and funky house with a little Avicii thrown in the middle and its all good.

Check it out here: All House Workout

 


 Oh, do tell...and share in the comments below:

 What's your favorite song in the mix?
 What's your favorite type of House music?

Eating Clean among the S.A.D

Living healthy among the S.A.D.ers--the Standard American Dieters and the proliferators and advertisers of sugary fatty foods that continue to make us this way, is hard work especially when you're constantly faced with fast food, cake pop shops, and last years pumpkin latte (delicious, I know, but loaded with sugar). I'm loving every minute of the workouts and experimenting with new paleo options (who knew paleo pancakes and fudge would be so good!), but we all know that this lifestyle requires consistency, focus, dedication, and work!

There are so many times I have had to talk myself out of eating a whole chocolate cake or binging on ice cream that my boyfriend loves to keep stocked in our freezer. Whenever I'm gifted cookies or chocolate around the office for a birthday or holiday I always accept, then turn around and re-gift them to someone else. To protect myself from cravings and added fats, I carry my protein shakes with me, share my homemade protein bars, and always order salad with no dressing at lunch.

Cultivating these habits and editing what I put on my plate allows me to have the energy and fuel needed for my lifestyle--fit, active, and healthy.


.....it adds up!!


From my experience, no one is going to tell you Not to add whip cream to your coffee, or Not to have a McGriddle for breakfast. If anything, people want you to eat poorly because that's what most people do without realizing it. You may get some flak for not giving into your friend's cravings, but this is about Your decision to eat well and stay true to your goals. It takes an iron clad dedication to clean eating by clearing out the fridge and stocking up on prepped fruits and veggies and sticking to it before friends and family stop offering you cookie dough and chocolates. Eventually, they'll come around and your healthy habits will rub off on them.

The key is to set the intention to eat clean firmly in your mind and stick to it. You are the only one who can truly hold yourself accountable. Sticking with your goals and eating clean is the only way to transform your body and there is no better way to influence your friends and family than by setting a healthy example.

Set your sites on the healthy life you want and live it. Stay fit my friends! :)



4/14/2014

When someone says, "You don't have to workout Erika, you're skinny enough." I'm like.....


Motivation Monday



We are off to a kickass week today! My job interview today was stellar. So good, that I'm not even mad that I had to finally process my taxes today. Yes, I owed money this year because I did not luckily fall into any other deduction brackets. The IRS is tough on those who are single, have already graduated, do not have any children or own a home. I didn't exactly fall in the category of stashing money into overseas accounts--so that left me with money owed this year. Thankfully, I got this covered and I nailed the interview. Yay me!

I think a solid leg workout and a big dinner will round the day out nicely. Stay tuned for more workouts and progress updates :) 






4/13/2014

When guys try to hit on me at the gym, I'm like:


We takin' selfies in the gym like:


When someone complains that they just Don't Have Time to be fit. I'm like:


When someone says, "I'll start working out on Monday..." I'm like:


Meal Prep


Its been a full weekend of Grillin', sipping Vodka sodas, jammin' out, hitting up Top Golf and laughing my ass off with my little sister. What a blast. There's nothing better than having a best friend and sister that you can just be silly with and gets your jokes. So much fun. 

The last thing I want to do tonight is meal prep, but its better to do it now then be stuck running out the door to my interview and next workout without food in hand. I have spent too much time grabbing a protein bar on the go because I didn't prep my meals or have a snack ready for my workout. Please know that most protein bars are overpriced and loaded with sugars and preservatives. Eat it if you absolutely must get fuel in your system, say during a 3 hour bike ride with hills or a hard workout, but otherwise, steer clear of these. 

This week's meal prep was quick and easy: 

  • Cabbage rolls stuffed with lentils, herbs, and carrots
  • Sweet Potatoes
  • Overnight Oatmeal
  • Peanut Butter Protein Bars
  • Paleo Fudge Bars
  • Spring Salad Mix with tomatoes


Tomorrow nite I plan on adding some chicken breast and turkey and zucchini meatballs to the mix. I always have cooked sweet potatoes on hand. They are absolutely delicious and start to caramelize in their own natural sugars when baked (I chopped and baked mine for 45 minutes on 350). Sweet potatoes can be added to almost any meal and they work great for protein bar and muffin recipes. :)

THE MONEY SHOT: 


Nutrition is the most important part of your fitness regime, so plan for your success.

Have a variety of prepped and cooked foods available for cravings, workouts, and unexpected trips or outings where you may be tempted by food. For weeks, maybe months, I survived on kale and couscous and avoided a diverse meal prep, but eating Kale and couscous got old fast. Even if you just prep a basic menu, or just chop veggies, have something in place.

Yes, you are an athlete, eat like one.

Do tell! Let me know in the comments below:
What's are your go-to meal prep items?  How often do you meal prep?



4/11/2014

Happy Weekend




Hello there, I hope everyone had a lovely week and is revving up for an amazing weekend! I had a full morning of meetings and interviews then a lovely late lunch at Lupe Tortilla with a skinny margarita and lettuce wrapped fajitas. I was in heaven. The patio was bustling with trays of sizzling fajitas, hand shaken margaritas, and a fire pit nearby. I might as well have been eating on the beach Once the margarita hit the table, I felt like I was instantly transported to a beach side cabana. I love me some fajitas and ritas :)
This weekend my sister is coming into town for a visit. I'm so excited! Can't wait to catch up over a glass of wine. I may be fit, but wine is definitely in my diet right now. :)

 Happy Weekend everyone! Enjoy yourself--you've earned it! 




4/07/2014

Monday Morning HIIT

  


It's Monday and its time to kick off the week with a solid HIIT session. I had a full rest day yesterday of lounging, cooking, reading, playing pictionary, and watching movies. I love a lazy Sunday to relax and rejuvenate and prep myself for the week ahead. Now that I'm fully revitalized, I'm ready to own this day and make this an awesome week. Here's my Monday morning HIIT. 
Enjoy, and stay fit my friends :)  


4/06/2014

Saturday Morning Workouts


Good Morning, my lovelies! Its the start of a lovely weekend and a great day to.... yes, run stairs!

After so much time spent at the gym and a solid rest day yesterday, I decided to head out of my front door and down the street to the High School soccer fields to explore. At first, I hesitated and thought, "Its Saturday, maybe I should just take 2 rest days??" but in the end, my body actually craves these workouts, especially an all out exhausting stair run. 

Yes, its true, I do crave a good stair run and a hard workout. There is no better way to earn your rest and burn off some energy (and increase your energy too) than to run stair sprints outside. The feeling of accomplishment and elevated energy is definitely a craving worth indulging in!! 


Forget the fleeting sugar cravings and fixations. Your body is craving a good sweaty workout to shake off the dust and put the wind in your sails. 

Always put your health first, once you do that and once you decide that fitness is a priority and once you place a high value on your personal health no one can stop you. 




Here's your stadium workout ;)

Stair Sprints
Do 3 sprints, Then Rest: 

Sprint up center steps, 2 at a time. 
Jog down
X3
rest for 60-90 seconds
Repeat 4X

Sprint up sitting bleachers, 2 at a time
Jog down
X3
rest for 60-90 seconds
Repeat 4X

Bench Jumps
Use the stairs or Find an elevated surface at just around knee height

20 reps X 3 sets
60 second rest

Pushups
3 sets of 12

Bench dips
Tricep dips with legs up on a bench
3 sets of 20

200 Field Lunges
Start at one end of a soccer field and begin walking lunges to the other end. 
Lunge right leg forward, knee to the grass, legs together, lunge left
Once you reach the end, about 100 lunges, turn around and lunge back.

Now, I'm not a high school student, but I'm definitely going to start using this field more often. I saw several other joggers running around the track, so I'm sure you can use the local school tracks in your area. Go online, rite now, go ahead, and find your local school or public running track. 

Pick a date, this week after work, say Tuesday at 6PM, while its still light out to go to the track and try the walking lunges as a warm up. Let me know how it goes!! 




Raw No Bake Chocolate Peanut Butter Fudge Brownies

Its Sunday Funday yall and it looks like today's hike and bike excursion has been cancelled due to rain. I'm a bit bummed, but no one wants to ride in pouring rain when they were expecting a beautiful sunshiny Sunday. I do love a good rain day to sit by the porch, sip coffee, chat with friends, and plan a few meals for my week. Here's a few things I threw together yesterday.

Chocolate Peanut Butter Brownie Squares--yeah, I know rite??!!!
Peanut Butter Protein Bars, click here for the recipe
Harvest Tuna Salad and Lettuce Wraps -- recipe below
Cranberry Cinnamon Overnite Oats, click here for the recipe




These are so easy to make and so delicious I don't know why I didn't make these sooner. Fudge Brownies are the one cheat meal I literally dream of eating--yes, I have dreams of devouring plates of brownies while I'm sleeping to curb my urge for chocolate. So, for my cravings, I decided to whip up a batch of Raw, No Bake Brownies and yes, from here on, I'll be dreaming of eating these :). Check it out.

Here's what you'll need: 

1 1/3 Cup Almonds (or walnuts, or any other nut really)
1 Cup Dates
3 Tablespoons Cocoa (you must use Cocoa! Do not use bakers chocolate. It has added sugars.)
2 Tablespoons Powdered Peanut Butter (You can also use regular peanut butter, but beware--it has a lot of added sugars and fat and it will soften the mixture)
1 Tablespoon of Honey or Coconut Oil for sweetner if needed

Here's what you do: 

Soak the almonds and dates in warm water for 30 to 60 minutes-- just enough to cover them.
Strain the water and place all of your ingredients into a food processor. Blend away until you have a smooth, thick, dark chocolaty soft dough. If you opted for honey and regular peanut butter you may need to add more nuts to thicken up the dough a bit. I used powdered peanut butter for a lite flavor and lower fat. My mixture turned out very soft and gooey and delicious. Place the ball of chocolate between 2 sheets of wax paper and flatten out. Let it set in the freezer for 45 minutes.
Once set, the brownies should still be soft and pliable. Cut into little squares and enjoy!!!! :)

Easy rite? Let me know what you think.


I also prepped some salad for the week. You're much more likely to eat salad if its already prepped, so do this now! You'll thank yourself later :)




What I used: 
Bag of dry coleslaw mix
2 tomatoes
dried cranberries
sunflower seeds
1 bunch of green onions
2 cans of tuna
lime juice
hummus
Olive Oil

How to make it:
Chop and mix all ingredients together. I made a few lettuce wraps out of the mixture by picking big leafy green lettuce and chopping off the white ends. This will make the lettuce more pliable and less likely to rip while rolling. After wrapping a few lettuce wraps, save the rest of the mixture for later.

Enjoy!

You'll notice I don't use any 'dressing' on my salads. What is your favorite vegan, healthy salad topping?

4/03/2014

Carpe Your Workout

Hello lovelies! 
I hope everyone's week is doing well with lots of fun plans in mind for the weekend ahead. 

I jump started my day with a hot coffee and a big breakfast at a local diner. After asking the waitress to make sure my potatoes were cooked with very little oil or butter and the coffee served black (I don't work out all week to just eat the fat back on!!) I was rewarded with the perfect meal. Can't beat cafes and diners, they have THE best food! 



So yummy and so proud of myself for resisting the French Toast Compote. Is it just me or is there a shortage of places to find clean raw food!! Until then, yes, I will be the one at the table ordering everything a la carte, or even worse, bringing my own food :) 

Well, I'm on my way out the door to dominate my next workout rite now, but in the meantime, here's a peak at what I was up to yesterday. 

I usually grin and put on a big smile to push through my workouts, but on the finale here, I was dragging myself to do the hanging raises. This was definitely an angry grin and bear it face, but it worked! I made it through whether my mind wanted to or not. I have to say, my body is thanking me rite now for the final round. Leave it all on the table. If you have any extra push left, go for it and leave it all on the gym floor. 

Your body is capable of much more than your mind allows. When it reaches its comfort zone limits you have to train it to push through and push further, otherwise your calculating and rational mind will pull you back to your safe zone. You count your reps, add weight, time yourself, and figure you've had a solid workout. Yes, that's true, but to get to the next level you have to push just a little more than the time before. 

Whether your pushing your mental or physical limits you have to go just a bit further, faster, harder than you did yesterday. As soon as your mind wants to quit, push through just one more rep than you did yesterday. That's a beauty of fitness. Once you achieve one big hairy goal, you realize how far you have come and how much further you can go from here. 

Last year, I trained for 2-3 months for the Tough Mudder. I'm not much of a runner, and I've only been on my fitness journey for a year and a half now, so for me, this seemed huge! I built it up in my mind as this massive, impossible obstacle course, the end all be all of mud races. 12 miles? What did I get myself into? I've never ran 4 miles much less 12. In the end, the Mudder was a blast--a total adventure race with music, friends, even costumes and, I think, everyone should try it. (Seriously, go check out the site--sign up early before the fees go up). What I thought was such an impossible feat turned out to be a blast and a lot easier than I had built it up to be. Of course, completing a Spartan might be more of a challenge, but I'm happy with my Mudder status. 

Don't let fear, old mindsets or your comfort zone pull you back into your safety net. What's there to be afraid of? Go out there and surprise yourself. 





4/01/2014

Squat It Like Its Hot Wednesdays



Happy Wednesday! Any day of the week is a great day to throw squats into your workout. Lately, I've been doing weighted squats on the Smith Machine 3-4 times a week into my routine for a full body workout. Its a great way to get your heart rate up and hit the abs, back, and legs. Throw some of these babies into your next workout and feel the difference--with good form of course.
Whether your freestyling squats with a barbell, on the smith machine, or balancing on a BOSU Ball
go for the burn. If you need a little extra motivation just pull up this image in your mind for some extra thrust:

Cranberry Cinnamon Overnight Oats

Its full speed ahead today with another 2 hours of weight training and staying on track with a clean eating meal plan. No added sugar, juices, or butter here, just plain and delicious clean food. Here's a list of what I had today.

Breakfast: 1 1/2 cups of rolled oats cooked with almond milk with a chopped banana and cinnamon
Snack: Protein Shake 2 scoops with chocolate almond milk
Lunch: Fajitas without tortillas
Snack: Apple
Dinner: Big Serving of Fajitas wrapped in lettuce with brown rice and black beans
Snack: planning on having cottage cheese with salsa, a homemade protein bar, or a Fage Yogurt

For tomorrow's breakfast, I prepped 2 containers of Cranberry Cinnamon Overnight Oats. They are soooo yummy and super easy to make. Check out the recipe below. Here's what you'll need:



Equal Parts (I use about 1/2 cup each)

Rolled Oats
Almond Milk
Fage Yogurt (or any greek yogurt, it is not processed and flavored like other commercial yogurts AND its loaded with protein!)

add ins: 
handful of dried cranberries
1 tsp cinnamon
1 tsp honey

Mix all ingredients together in a tupperware container and let it set in the fridge overnight. I like to heat mine up before eating, but these can be eaten cold as well. Enjoy! Which add-ins do you use in your overnite oats?