Sunday, October 5, 2014

My 1st Sprint Triathlon: The Mental Race

I participated kicked ass in my first sprint triathlon yesterday. I shaved 15+ min off my practice time and I felt great at the end of it! I wanted to share my "during" experiences with y'all because it wasn't amazing 100% of the time.

1 HOUR AND 44 MINUTES! I shaved 16 min off my practice time!!!! #Fitness #fitfam #personaltrainer #healthcoach #healthy #fitspo #motivate #eattogrow #iifym #motivation #fitfluential #fitin2014 #fitgalgrind #sprinttri #trigirltri

Sunday, September 21, 2014

Proatein Waffles

Good morning y'all! Today is (almost) the first day of the fall season. Which means football, more football, waffles, and some football. The most important part of fall being the football. Just kidding, I meant waffles.

Waffles like that one right there. Wanna learn how to make it? Read on!

Tuesday, May 20, 2014

Why the Master Cleanse Appears to Work and Why it's a Waste of Time

Spring is upon us, and as temperatures rise, clothes come off.

Understandably, you want to look good. Real good. So you're tempted to shed a little bit of weight you might have put on over the long dark winter and you want to do that as fast as possible, so you start googling and come upon the Master Cleanse.

Sounds great! Well, it sounds kinda weird... lemon juice, maple syrup, and cayenne pepper? Ew. But look at all these people who have had such great success* with it!

Stand back, we're going to try science.

Wednesday, May 7, 2014

It's Certifiable

I'm back!

It's been a crazy hectic couple of months, but I wanted to clue you guys in on a major development. I received my Personal Trainer certification from ACE!!!!!

This means you can expect to see more workout-geared posts in the future. I'm already dreaming some up and am excited to get them out and into the world where they can be utilized.

That's what you can expect in the future, but what about the past few months?!

I've been working on my strength building program, making good progress, but I've run into a problem. I was a little too ambitious when it came to how much I needed to add to my normal diet to facilitate muscle growth and am now carrying a little extra. I'm not too worried about it, I've revised my plan and have already reversed the process.

I've been keeping busy with hitting the books and with work, I switched my afternoon workouts to mornings. I'm now a proud member of the 6:30am crew! Getting up at 6am M-F has done wonders for my sleep cycle, bedtime is now around 9-10pm and I'm sleeping like a baby according to Fitbit. :)

Check out that super long REM cycle last night, awwwww yeah #beautysleep

I invested in a 6pack bag after coming to the conclusion that the amazing (tasting) snacks at work were going to become my downfall, I had never actually had Cool Ranch Doritos before last month...I'm a fan. I was looking for a large lunchbox that I could use to tote around all the food I'd need in a work day. I came across the 6pack bags first, tried googling for a less intense (read: cheaper) alternative, found nothing, and decided to go ahead and splurge/invest. Best decision I've made in a long time. It's so awesome! I'm able to carry around 5 small meals and 4 bottles and they stay cold all day! My meals have been healthier, I'm spreading my protein out more evenly throughout the day, and I feel good every night about what I've eaten that day. I call that a win!

Should I name him/her? I feel like I should!!! 

It's on the big side, I went with the Innovator 500 just to be sure I could bring everything I wanted in a day with me. I've never felt uncomfortable carrying it and it is surprisingly light for its size. My coworkers all loved it, I honestly thought they'd make fun of me a little, they say they're all jealous. :) Personally, I just love the little 3-d sixpack on the front. I'm also loving how easy this will make traveling!!! I just hate eating airport food when Dr BF and I fly back to Louisiana, this will make our lives so much easier!

I mentioned earlier that strength training is going really well, I have new PRs to share!!!!!
OHP: 80lb
Bench: 110lb
Deadlift: 210lb
Squat: 165lb

#gettingstronger :D

That's pretty much all that's happened to me lately. Keep your eyes peeled for some interesting exercise science to hit the blog later this week!

Until then, keep healthy!

Sunday, April 6, 2014

Cranberry Turkey Burgers

Just wanted to take some time today to share one of my favorite turkey burger recipes.

Cranberry Turkey Burgers, ~20 min (serves 4)

1 lb ground turkey breast, typically 99% fat free
1/2 small white onion, chopped
1/2 cup dried cranberries
2T worcestershire sauce

Mix all ingredients in the tray the ground turkey came in. I find that including the turkey juices makes for a juicier burger
Cook over stovetop on medium heat until done, flip at least once, about 15 minutes

Nutritional information per serving (I got this by entering all the ingredients into MyFitnessPal)
206 calories, 13.3g carb, 0.8g fat, 35.1g protein

Sunday, March 30, 2014

WTFitness - Uujayi Breath

Today I'd like to talk about uujayi. I can picture some of you right now, "wtf is she talking about". That is precisely what I'd like to do today, tell you W(hat)TF it is, W(hy)TF you should care about it, and W(hen)TF to use it in your life. Get yourself into a comfy seat, lotus optional, we are about to get our yoga technique on.

Sunday, January 26, 2014

Custless Shallot Kale and Egg Quiche

Hey all! Wanted to pop in really quickly and send a recipe your way on this beautiful weekend.

I've got a really simple recipe for you guys, just 3 ingredients for a killer breakfast component. I've been pairing these with turkey bacon and oatmeal for a balanced meal.

Yum, right?

Thursday, January 23, 2014

10 Dos and Dont's for Getting Your Cardio On in the Gym

Morning y'all! Today we'll be talking about cardio. Love it or hate it, it's a key component to any health regimen. Whether you're being driven inside by this pesky polar vortex, just joining a gym, or if you prefer to get your sweat on in a climate controlled environment (i.e. me, I have a love/hate relationship with running outside... allergies, bleh) sometimes you have to cardio indoors. Let's take a moment to ignore that I'm making cardio a verb and take a look at 10 Dos and Don'ts of getting your cardio on in the gym.


Sunday, January 19, 2014

10 Things You're Like After Leg Day

1.) You sit up in bed and now have to contemplate standing up. You think about what it's going to take to get your center of gravity over your legs.


2.) Your feet hit the floor and now begins the process of trying to stand up.


3.) Holy sh.... nah, we got this.


4.) Now to walk 10 feet to the bathroom. C'mon legs, work with me here!


5.) Having to...uh... sit in the bathroom...


6.) Standing up just one short minute later...


7.) Finally making it to wherever you're supposed to be that day, sitting down, and saying a small thank you to whatever supernatural powers you subscribe to.


8.) Really reaching for whatever you need, because getting up involves... getting up.


9.) Someone wants you to tag along to anything that means you have to move.


10.) Having to watch everyone else in the world walk like a normal person while you look like you're trying to be John Wayne.


Friday, January 17, 2014

Garlic Mashed Taters

I'm on week 2 of my 5/3/1 training plan and it's been going really well! Trying to build muscle mass means I'm getting more carbs than usual which means I get to load up on some extra starchy goodness, :)

Here's some awesome garlicky mashed potatoes that I had for dinner tonight.

Wednesday, January 8, 2014

7 Treats to Indulge Cravings in 2014

We've made it one week into 2014!!!!! How many of you are still on the up and up with your resolutions? The one week marker has been a common point for me to ask myself "do I really want to stick with this diet...its really hard and I don't think I can do it." I've got news for you friend, this is a lifestyle change, not a diet; lifestyle changes have no room for those kind of self-doubting questions. You wanted badly enough to make changes that you resolved yourself at the beginning of the year to finally go through with it, don't stop now!

But sometimes you gotta have something sweet or something salty. Here are 7 ways to indulge a craving. 

Wednesday, January 1, 2014

Happy New Year!! #fitin2014

Happy New Year to all you out there on the internet! 2013 was a weird year, lots of ups and downs for me. Enough good that saying goodbye is a little bittersweet. 2013 was the year I started this blog, the year I got certified as a Health Coach, the year I decided to get my Personal Trainer certification. But 2013 had its share of ick too; that period of time in summer that work was extra crazy and the year that I went through a few workout slumps.

My most recent slump encompassed almost the entire month of December. I managed to get to the gym once or twice per week, but my heart just wasn't in it. I wasn't motivated and I just didn't want to be there. I went through the motions but there was no drive, I wasn't pushing myself. But slumps end. I stuck it out, making myself take advantage of every "ooh, I feel like going to the gym" feeling I had and relished in those workouts.