Happy Humpday everyone!
What a week it has been already…
As many may know, my boyfriend’s (Austin) dad has been in the hospital. What started out as double pneaumonia turned into needing triple bypass surgery.
So I’ve been helping out, running back and forth to hospital, work stuff in between, and trying to fit in more packing for the move Saturday.
Needles to say, a lot of us are physcially, emotionally, and mentally tired.
This got me thinking about the breakdown of our health.
We have 3 main categories of health:
1. Physical Health
Our physical health is basically the function of our bodies. It’s our everyday activities, our fitness, and how well our body runs both inside and out.
In a lot of cases, we think we are doing fine, but sometimes there’s a curveball thrown that makes you realize how important our physical health is. You can eat right and exercise, but you still run the risk of getting something or something happening to you. In some instances, it’s genetics and you can’t do anything about it.
Austin’s dad just went in for pneumonia, not realizing what condition his heart was in. But, if it wasn’t for the pneumonia, his heart would have just gotten worse.
It’s still vital for us to eat well and exercise…all while finding a balance. It’s so important for us to take care of ourselves the best we can! Some people may poke fun at me for how I eat sometimes, but there’s a reason I eat the way I do (And yes…I still enjoy pizza and burgers) 😀
2. Mental Health
Our mental health is our psychological + emotional well being. When we have a lot of things going on, when we have stress at work or at home, and you go-go-go a hundred miles and hour, it takes a toll on us mentally…especially with our emotions.
Clear, mental health can be viewed as happy, content, and at peace with where you are. It’s a good place to be in and a place we should all strive to be in.
When you have other things going on, whether it’s work related, family/relationships, health problems, or all of the above, we eventually get to the point of pure exhaustion and have a breakdown.
Some people hold it together really well, but I know for me after a period of time, after bottling it up for so long, I just have to have a good cry session and let things out. That’s good for us too, you know!
3. Spiritual Health
Our spiritual health, to me, is just as important as the others.
Because with God, all things our possible. He is our source of strength and guidance. He knows what’s best for us. He is our healer. He is always by our side.
I can go on and on with this one. I have to put my faith and trust in Him when things start to pile up in life…or when those lemons are thrown at me.
Evaluate these areas in your life.
-Are you feeling run down?
-Do you feel like you can never catch a break?
-Do you have days you feel like you have no hope or don’t know who to turn to?
More than just physical, being healthy overall includes our mental/emotional, and spiritual health as well.
Happy Wednesday everyone!
Can you believe it’s Wednesday already?? Labor Day on Monday has my week all thrown off, but it’s exciting to know that half the week is already over!
Today I wanted to share something with you that’s been in my mind lately.
Most of us have heard the saying, “When life throws you lemons, make lemonade!”.
I like to rephrase this as my own, based on lemons thrown at me here recently:
When Satan throws you lemons…throw them back in his face!
Honestly, when life throws us things in life, whether that’s job stress, relationship trouble, unexpected struggles…that’s a lot of Satan trying to hit us and knock us down.
Little or big, he will do whatever he can to get us down and try to get our focus and trust away from God.
Im not going into any detail of the lemons that have been thrown my way lately, but all I can say is it’s making me trust God even more so, knowing He will provide, heal, protect, and always be by my side.
Remember when Satan throws lemons at you, throw them back at him and show him how you can handle anything with the Lord!
Happy Sunday friends!!
I hope you all are enjoying your long weekend (if you get one) and soaking in the last days of summer.
For me, it is officially pumpkin spice season!
When September hits I instantly start Fall mode: pumpkin spice lattes, football, pumpkin candles, and fall decor! It’s that push over the summer “hill” I need to remind me Summer is almost over. September through the end of the year is my favorite months of all time!
No shame: I’ve already enjoyed 2 pumpkin spice lattes 😬
So, I thought I’d share a quick little weekend recap with you guys.
Saturday started off with a couple morning clients, and breakfast was a ONE Birthday Cake Protein bar I picked up from Publix. I ran out the door with no food so I was hungry in between my clients.
After my clients I headed to the gym. It was just me there, so I had the whole place to myself. I worked on my pull-ups, hit my first Toes to Bar, and hit a #75 PR in my snatch!
Snatches have been one of the hardest things for me to get down. It’s taken a long time to get to #75, and it honestly felt pretty good. I tried #80 a few times and couldn’t quite get it. I’m close though!
After the gym I headed home to grab some lunch before showering and getting ready for a wedding.
For lunch I had chicken and mixed steamed veggies, topped with a dollop of hummus. On the side (or more like dessert), I toasted a piece of organic multi grain bread and topped it with some peanut butter.
I took a cat nap, showered and dressed, and went to my friend Ambers for her to do my makeup before the wedding.
If you’re looking for a someone with great skills and know what she’s doing with makeup, go to my friend Amber! 🙂
She did an amazing job with my makeup, and I meant to get a close up of my eye makeup…it was incredible!
The wedding was at Flagstone Farms, only about 5 minutes from my friend, Amber’s, place.
Besides the mugginess and little heat, it turned out to be a beautiful evening for the wedding. The view at the place is absolutely stunning!
Austin was the best man at this wedding, and next week he will be in his other friends wedding! Isn’t he handsome? He’s the best wedding date ever. The only date I’ll ever need. ❤️
When the bride and groom left, we met up with some of our friends to finish watching the Alabama football game…because Roll Tide!!
My Sunday morning plans changed, so I ended up enjoying the morning and relaxing a while. Austin had to return his tux, so we made a pit stop for something to drink.
I hadn’t had coffee yet, and not much water, so Austin grabbed one of these Dunkin Donuts bottled iced coffee for me. These are tasty! Dangerous too…I can’t get too addicted to these! Treat only!
It was lunch time after we dropped his tux off, so we headed across the street to Baumhowers restaurant (in Patton Creek In Hoover).
i didn’t eat much the night before so I was quite hungry. I went with their Tailgate burger, no onions, and I ate maybe half the fries. It hit the spot!
The rest of this day will be blog work, relaxing, and getting ready for the week ahead! I don’t have major plans for Labor Day. I’ll be going to the gym, eating lunch with the fam, and seeing where the day takes me!
What are your Labor Day plans? Traveling anywhere?
Happy Tuesday and welcome to “Tuesday Thoughts” number 2!
Yesterday I opened up about a fear of mine I am about to take head on. If you missed it, you can read about it here.
I had intentions of starting and following the template yesterday, but a couple things came up, left me in a “tizzy”, and the food I had ready to go with me ended up being left at home. So, I was left to find food while I was out and it may have been a little off.
This is why if you FAIL to PLAN, you PLAN to FAIL. I should’ve kept the food I had prepped for me, but because my emotions were all over the place, I purposely left them.
So….we are back on it today!
Tuesday Thoughts #2
1. I am convinced that besides the power of prayer and God to give you calmness and peace, Stress Away is the next best thing.
I love my oils!
2. I realize I have a slight obsession with fun socks from Target…
I found these fun fall socks at Target yesterday. They were only $2 so I had to snag them!
3. The sermon from Church this Sunday was something I needed to hear.
I went to Church of the Highlands again Sunday with my friend Lauren, and the pastor was wrapping up his series on Prayer. This past Sunday he talked on the names on God, and who He is for us. I absolutely loved being reminded of how many roles God plays in our lives:
What a beautiful name it is! So many names in one.
4. God takes us through situations we don’t always understand why, but He has a reason for it, and in HIS time, He makes a way for us to get through it…and in a lot of cases, stronger, happier, and more confident in our faith and who we are.
5. I move in a short weeks and I really got to start packing!!
I really only have one tote packed of clothes…all my fall and winter stuff. My Fall/Halloween/Thanksgiving tote is packed, my Christmas tote is still packed, so all that’s left is kitchen, bathroom, bedroom, furniture, Knick knacks…basically everything else! Haha I’ll be busy!
6. Life is what it is sometimes, but I sure am thankful for the people in it: family, gym family, friends, great clients, and of course a guy who loves me for me. <3
Happy Monday, friends!
To start off this week, I wanted to share something with you guys I will be starting on that is a HUGE step outside my comfort zone…
I am starting to follow a template for muscle gain, which means:
1. I’m not following a diet to lose weight like most do (although I have days I seriously want to)🙅🏻♀️
2. I am focusing on gaining muscle and continuing to get stronger. 💪🏻
3. I have to eat a lot more food 😭
Some of you may have heard of RP Strength, a.k.a., Renaissance Periodization.
( pic source: Twitter )
RP Strength is highly known in the fitness community: Crossfit, bodybuilding, figure competitions, and weight loss/muscle gain.
RP Strength gives you the option of choosing a weight/fat loss template, or a muscle gain template. You give them some info about yourself and your goals, and they give you a detailed template to follow.
Before I go on anymore, I am not telling you to buy this template. It’s not for everyone. But if you know my background story of going through an eating disorder and not eating enough and over exercising, then you may understand how big of a deal this is for me.
Even now, I still have days I struggle with body image and weight…and for me it’s something I will always have to learn to work through.
Since starting Crossfit in January, I have definitely gotten stronger and have been able to do things I didn’t think I would ever be able to do. I got 2 strict pull ups just the other day…my first back to back pull-ups!
Throughout my Crossfit journey so far, my weight has stayed about the same as it’s been for the last few years, but my body composition has changed some. While I have loved this, I also have always had a big fear of gaining weight and getting too big.
Thats my ultimate fear…weight gain. After so many years of trying to stay/get slim and fit, and it being embedded in my head to “be skinny”, it was always instant fear for me to gain weight.
What I Love about this template is that they push eating whole, non processed foods…which is best for everyone to follow, really. Something else I love about it, is they tell me about how much of protein, carbs and fats to have at each meal. I know there are some days I’m not eating enough to fuel me, or I know when I didn’t have enough carbs before a workout.
I’m always one to focus on healthy eating, and I think most people know that. But sometimes your girl has bad days, or weeks, where I feel my nutrition is completely off track and I genuinely get down about it.
Since I am passionate about Crossfit and want to be a better athlete, I am really wanting to dial in my nutrition more…not just for my health, but performance as well. Of course, I’m going to be keeping my balance in there because I do enjoy pizza, ice cream, burgers, etc. ❤️
If you signed up to receive weekly emails from me (on the right side on my home page), then you know this last week I sent an email out explaining how I don’t like the word “diet”, and now no one diet fits all.
You must do what is right for YOU. Everyone is on a different journey with their health and fitness. For me, I am at a place I want to continue to get stronger. I’m not obsessed with being skinny like I used to be. I’m focused on being healthy and the best version of ME possible.
Lets face it, this girl needs help with her food too sometimes! I am human just like you. I love helping people with food and fitness, but the trainer needs training too!
Thats what I want to get across to you today. I don’t want you to think, “I can’t believe she’s following a diet”, or think, “she’s telling us no diet fits all but she’s following this”…
I will be eating healthy, staying balanced, and working on ME. Now, I want you to focus on being the best version of YOU possible. 😊
If you know me, you know I am obsessed with fall. It’s my absolute favorite time of the year.
I love everything about it: cooler temps, leaves changing, scarves, boots, sweaters, football season, pumpkin patches, Halloween, etc… you get the idea!
Im always ready for fall when summer begins, but as we reach the end of summer, also known as the dog days of summer, I’m even more ready!
This year, it seems the closer we get to the end of summer, the hotter and more humid it is…at least here in Alabama. Other people are about ready for cooler temps at this point, but I know I was born ready.
Here are my top ways you can survive the Last Days of Summer.
1. Stay hydrated!
I know you’ve heard this plenty of times, but it’s always good to be reminded, especially in hot and humid weather. Staying hydrated is so important for our health, our skin, and even our minds.
If I’m outside a lot, or feel I need extra hydration… more than just water, I love to reach for coconut water.
My favorite flavor of coconut water is the pineapple. This, along with the Body Armour drinks, saved me this past weekend at my first Crossfit competition. Sometimes we need the electrolytes back in our system on such a hot day. It’s important to replenish!
2. Do any outside work early morning or after dinner.
As hot as it gets in the middle of the day, it’s best to get in any yard, flower, or garden work before the sun is blaring down!
My dad and Granny get at it early if they need to cut grass or work in the garden any. It may be really humid, but you save yourself for, hotter temps and the sun beating down on you!
3. Make a Fall Bucket List
I am already starting on mine, but I have things planned to make and do this fall and it gets me pumped up that fall is SO close. Knowing it’s close helps to boost my mood when I’m annoyed with summer.
Having a list of fall activities, recipes, or crafts helps to have something to look forward to.
A few things I plan on doing this fall:
I didn’t put everything on my list above, but you get the general idea. It’s always subject to change! 😀
4. Know you are NOT alone!
Trust me, there is someone else (many, in fact), that is just as ready for fall as you are! Just remember me too. Fall is my favorite so you know I’m always ready for it! A client and I were talking just today how it’s our favorite time of the year! 🙂
Questions for you:
What’s your favorite thing about fall?
What are you looking forward to the most this fall?
I’d love to hear your thoughts! 😀
Happy Tuesday everyone!
I wanted this post out yesterday, but after being gone all day Saturday and Sunday, I just didn’t feel up for having it done by then!
This past weekend I competed in my first ever Crossfit competition.
Mayhem on the Mountain, done at Oak Mountain State Park, has been going on for 4 years now, and this year was the biggest yet!
Saturday was all individual events, so that meant Austin and his brother Sawyer completed, while Sunday was all teams, which meant my team—me and 3 other wonderful ladies from the gym—competed throughout the day.
Here’s a recap of the weekend!
We were up and at ‘em Saturday for Austin and his younger brother, Sawyer, to compete. They were competing in the Men’s Scaled Individual division.
First up was a WOD called “Midline Assault”. It included the assault bike, burpee box overs, kettlebell swings, deadlifts, and sit ups.
They all started and ended on the bike, and Austin was really pushing it at the end, despite being tired. He did great!
We had several from the gym come in support on the individual day! Haley and I cheered on from the side while her boyfriend tried to get some pictures!
Along with cheering Austin and Sawyer on, Lauren and I were getting an idea of what Sunday was going to be like, since we are on each other’s team.
In between their first and second event, we checked out the vendors they had set up. I told myself I would only get one pair of new shorts…I ended up getting 2 shorts and 2 workout tanks! Oops…
Workout 2 was called “Risky Business”. They both started off with a complex…Sawyer hit a PR and Austin got to 255!
After that, they had to swim, jump rope, row, and do knee ups (all of which my team knew we had to do the next day, be it set up differently). Austin did great on this one!
The last one was “Ladies Night”, full of clean + jerks, dumbbell thrusters, and dumbbell burpee deadlifts. They both did great! Overall Austin got 5th and Sawyer got 7th. Out of 18 others, I’d say that’s great!
(Photo: Casey Marie photography )
Sunday was my team’s, 4 Snatches No Jerks, day to go! We were going early to register and be ready, because our first workout was at 8:30!
First up, “Ladies Night”. We were worried about this one because there was only an 18 minute time cap to get it done, and the couple times we practiced this workout, we didn’t get it done under the time cap.
( photo: Casey Marie Photography )
In this one, 2 of us had to hang from the bar while the other two complete 30 clean + jerks. Lauren and I held the. whole. time! We weren’t able to do that before Sunday.
( photo: Casey Marie Photography )
After the clean + jerks, Lauren and I had to hold the barbell in front rack/squat position while Michele and Lauren did the dumbbell thrusters and dumbbell burpee deadlifts! Once completed, we swapped places and did it all over.
We did it right under 18 minutes and we were so excited!!
Since an almond milk caramel macchiato was all that fueled me for the first workout, I ate a banan with peanut butter, a baby food pouch of mango and pumpkin, and a little ham roll up Lauren brought. Time to rest and re-fuel!
( bike photos: Casey Marie Photography)
Next up at 11 was our second workout, “midline assault”. Michelle and I started out taking turn on the assault bike while robin and Lauren completed deadlifts, kettlebell swings, burpee box overs, and sit-ups (down and back), then they tagged up and Michelle and I went out to complete those moves.
( photo: Casey Marie Photography)
40 deadlifts, then 30 kettlebell swings.
( photo: Casey Marie Photography)
Then it was on to 20 burpee box overs and 40 sit-ups.
Whatever time was left we took turns on the bike for calories until time was up.
After cooling off and coming back down, I drank some coconut water and decided to eat a little more than random snacks before our last workout. I grabbed a little chicken, a little pork, and s sweet potato from the MealFit booth!
The pineapple flavor coconut water is my favorite!
In between we got to relax more and I got to see this pretty lady and her team do one of the workouts. They did fabulous! (Psst, they got first!)
I love my gym family and love how many of us were out at Oak Mountain competing and/or cheering!
Before you knew it, it was time for our last workout, “risky business”. We started with the same complex as Austin and Sawyer did Saturday, with 8 minutes to find a one rep max.
Leading up to Sunday, I’ve been unable to hit #100 on the complex. One part of it kept giving me trouble. We had to do 1 power clean, 1 hang clean (the hardest for me), 1 squat clean, and had to get it overhead somehow…which I ended up jerking it.
I ended up getting #100 and it didn’t feel bad at all!! I had thought about going #105, but we ran out of time. The rest of the workout was a mix between a swim, rowing, jump rope, hanging knee raises and alternating dumbbell snatches. We were exhausted by the end of that workout since we’d been there almost all day!
Me, amber, Austin, and some others cheered on our gym’s other teams while we waited to see what place we came in.
We sat in first all day, it due to a team playing unfairly, we had to do a tie break at the last minute. We were all a little mad because it was handed poorly and they just threw it at us, without breaking anything down.
We ended up losing the tie breaker, but still got 2nd place and podiumed!
Im so proud of my team and all we accomplished in this competition! For my first competition ever, I’m glad to have done this one with this group of girls! 🙂
I’ve been making mug cakes for years now If I’m craving something healthy, but sweet.
Most of the time I use protein powder as my flour, and from time to time a mix of gluten free flour with the protein powder.
The other day I tried making a mug cake with just almond flour and no protein powder and I am in LOVE!
This is definitely my favorite mug cake ingredients, and it literally took me around 3 minutes to make…including mixing the ingredients up!
– 1/4 or 1/3 cup almond flour
-1/4 tsp baking powder
-pinch of salt
-1 tsp sweetener of choice (I did a couple squeezes of my liquid stevia)
I used this almond flour, which can be found at Costco, or, another kind I love, which you can find here. It’s much more cost savvy when buying in bulk.
1. Spray a coffee mug with nonstick spray.
2. Mix all ingredients together well, and microwave for 1 minute to 1 min and 30 seconds.
(Each microwave is different and may have different wattages. Stick 1 minute first, then check to see if it needs to go longer. If so, stick to 30 sec intervals)
One of my favorite things to top these mug cakes off with is powdered peanut butter. One of my go to brands lately have been PBFit brand. Costco also has been having this brand, but you can also find it here.
The great thing about this basic mug cake recipe, is you can mix and match flavors/spices.
Sprinkle in cinnamon + nutmeg, or even pumpkin pie spice as fall approaches!
Spoon in some cocoa powder to make it chocolate!
I may even try adding a drop or two of essential oils, like Orange or Lemon vitality!
I ate every last bit of this and will continue to do so every time I make these! 😊
Happy Tuesday everyone!
Anyone feel like this is the longest week ever? I hate that feeling when it’s only Tuesday!
Today I bring you my first Tuesday Thoughts post.
I have decided every Tuesday I will alternate between a workout and my thoughts about things lately: life, happenings, etc.
Thought #1: I am SO over summer. I have been, really, since summer started. I’m an autumn girl through and through and I can’t wait for cooler, crisp days, changing leaves, pumpkins, and Halloween season! 🍁🍁
Thought #2: I am blessed beyond measure with my job. HomeFit (check them out here ) has been the best job as a trainer I have had yet. I am happy with what I’m doing, and even though as a trainer I won’t make bank like lawyers, doctors, and some managers, and even though clients come and go and work flow slows down and speeds up, I wouldn’t want to trade my job for anything else. I love fitness and helping people reach their goals + full potential.
Thought #3: I will never understand why people don’t use blinkers when it’s obviously necessary. One flick of that switch on the side of your steering wheel is NOT that difficult!
Thought #4: I’m getting old…er. Not only am I realizing this because of back to school pics of kids I’ve seen grow up, but because I’ll hear my knee crackle from time to time (that’s why I’m full force on the calcium + collagen train!), and because I love it when I can get an afternoon nap. Who have I become?? Haha
Thought #5: I am moving next month and that means it’ll be around the start of the fall season….so some fall projects are about to begin! (I’ll post them too for you guys)
Thought #6: I really need to get back into experimenting with new cooking and baking recipes! I love to cook, but most times stuck with something easy and simple. I want to enlarge my cooking skills!
That’s my current thoughts that have been going around in my head lately.
Questions for you:
-Do you have a driving pet peeve?
-Do you like to experiment with new recipes?
-Are you a crafty person or would you rather go to Hobby Lobby or TJ Maxx for all your decor?
Haooy Tuesday folks, and welcome to another blog post!
Every Tuesday (or two) I want to do a Tabata Tuesday post for you. I know a lot of us stay super busy day to day, and sometimes things come up that may hinder our fitness routine.
So, what is Tabata??
Tabata: a style of High Intensity Interval Training (HIIT) that usually last around 4 minutes. It requires you to work for 20 seconds and have 10 seconds to rest.
This a GREAT way to keep your heart rate up, get a great workout in, and not use up a lot of your time. You don’t even need equipment!
Today I am giving you 2 tabata workouts that you can do back to back, for a great workout in under 10 minutes, or you can split these up however you like. No equipment is required!
**Tabata #1: CARDIO**
-Set Tabata Timer (Cheap + free apps available) or watch your clock.
-Do 8 rounds of 20 seconds work, 10 seconds rest, alternating between 2 moves given. (Total this should be no more than 4 minutes)
Begin in a an upright position. From here, move into a squat position (pic 2) with your hands on the ground. Kick your feet back into a plank position, and bring your whole body to the ground.(pic 3)
Immediately return your feet into squat position, and stand or jump up.
2. High Knees
Stand up straight and place your feet about hip-width apart.
Quickly drive your right knee up to meet your hand, then switch and immediately bring the left knee coming up to meet your left hand.
As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the whole time.
**Tabata #2: LEGS**
1. Single Leg Lunges
Start in an upright position, with one leg out in front, and the other leg slightly behind you. Lower your legs into a lunge, keeping 90 degrees, and stand back up to starting position.
Each time you come to this move, swap legs!
2. Sumo Squat Pulse Jumps
Stand with your feet a little wider than shoulder width apart and slightly turned out, arms resting To your side or on your hips.
Bend your knees and plié, pulsing and keeping low for 3 counts. Then, jump up explosively, keeping your core engaged. Land with control, lowering your body back into the squat position with pulses.
If if you give this a try, let me know!
Remember, you can modify these moves if you need. Take out any jumps if you have knee issues too! 👍🏻