Ive been patiently awaiting the internet at my new apartment, so I’m a little late getting a post up for you guys.
I hope you all enjoyed your weekend and were able to spend it with friends and family. Friday was spent up at the hospital for Austin’s Dad’s bypass surgery. Everything went SO good and the recovery process has begun. Day by day!
Saturday was…MOVE IN day!
I haven’t finished putting everything up and/or decorating, and I don’t have all my furniture yet, so those pictures will be coming soon.
The apartment has much more space than I first anticipated. Moving in was my first time to be able to see it. And one of the things I love is that my patio doesn’t face the parking lot…so I can sit out, drink coffee, and see some nature! 😀
The first official fall decor is up! <3
So before I get into this official grocery haul, I want to highlight how much I love the grocery pick up option at Walmart.
At my old apartment, I took advantage of this free grocery pickup quite often. It’s so convenient with my schedule sometimes, even though I’m one who loves to physically grocery shop! Like, for real, you could pay me to buy your groceries and I’d be happy about it! 😊
After moving in, I scheduled a grocery pickup for Sunday around noon. I knew I was going to already have some food that I took with me Saturday, but knew I wouldn’t feel up to going up and down aisles for groceries. Moving is a whole other workout level sometimes!
All you do is go on the Walmart Grocery App, pick your Walmart location, set a pickup time, and you can get to ordering your groceries.
You have to have a $30 minimum, but if you’re getting things you need, it should be no problem getting there! 😊
They make it easy to shop by category, so if you know exactly what you need, or are looking for a specific product, you can go to that catoegory to make it quicker. This goes for non grocery pick up orders as well.
I also love the option where they show you what you’ve ordered in the past and make it easy to order past items. If you ordered a lot of similar items, this comes in handy!
I spent a little over $60 and got all of this!
Questions for you:
Have you ever used the Walmart Grocery pickup option before?
What’s one of your go-to grocery items you purchase almost every time?
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 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. 😊
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! 🙂
Happy Monday everyone!
i hope you had a wonderful weekend! We are finally into August, which means one thing for me…it’s closet to FALL!! 😀
I am planning some great fall posts, so get ready soon!
This weekend was full of workouts, good eats, and being thankful for family and health.
Last Tuesday night, as many of you may know, we had to call the ambulance for my Dad. He sat up on the side of the couch, said he wasn’t feeling well, and passed out. This was very unusual for him and the ambulance took him on to the hospital.
For 2 days they ran tests on him to rule out all they could. We found out he has a couple of blockages in his heart, one—I know— that was around 60%. What the doctors told us, though, was that they weren’t for sure exactly why he passed out.
After all the tests, they sent him home with an adjustment in his meds, and for him to come back the next week to get a heart monitor. He will go this week to get it and will wear it 30 days.
Mom said the other day she thinks God was giving us a warning about his heart. We had no idea he had that going on. It could have been a lot worse. I truly think it was God letting us know what was going on. Even though we had to take him to the ER and I had to see him in the bed a couple days (I don’t always do well in hospitals), it’s a blessing it wasn’t anything worse. God has a way of showing us things we need to know, even if it comes in more of a wake up call.
We were all glad to have him back home Thursday night. I know he was ready to come back home. He kept saying how bored he was! Haha
I am so thankful for my family, friends, and even more grateful my Dad didn’t go through anything worse.
You don’t always realize how grateful and blessed you are with friends, family, and health until something happens. I think we take it for granted too often.
There are people in my life I love and care for so much. Be sure you tell those important to you how much you love them! You never know when things are going to happen.
Everyday is a gift from the Lord!
I don’t know what it is about summer that makes smoothies taste so good!
Probably the fact they are cool and refreshing. I make them for breakfast and sometimes lunch when I’m in a smoothie mood. I’m not very fancy with my smoothies very often. I’m a simple girl when it comes to these.
I also reach for whatever is usually around the house, and that means I always have frozen blueberries, bananas, and sometimes strawberries.
So today, I wanted to share with you my 2 favorite go-to smoothie recipes!
I combine frozen blueberries, a banana, almond milk, and protein powder into my blender. I alternate the kind of protein powder I use.
Sunwarrior Protein– you can find it here. You can also find it at Vitamin Shoppe and some GNCs.
Tone it Up protein– you can find it at Target stores!
**TIP- when blending frozen fruit, I always place it first in blender and pour my almond milk over it and let it sit a minute. Still keeps it frozen but still easy to blend!
From time to time I’ll add a tablespoon of peanut butter in for a little extra. It makes it more like a pb + j smoothie!
This one is a little more simple, but just as tasty and a great way to sneak some greens in!
I combine frozen banana, a couple dates, almond milk, vanilla protein powder, and spinach.
I never taste the spinach, since the banana and vanilla protein powder are stronger tasting, so it’s perfect!
The good thing with smoothies is there are so many options! Play around with different fruits and protein powders (if that’s your thing), and see what you like!
These are my go-to smoothies and they never disappoint me! 🙂
Happy Monday everyone!
I hope you were able to get some rest this weekend and enjoy the sun we had, even though it was quite hot!
Today I want to talk about something I struggle with and I know that others do too:
Letting things from your past affect your present.
Whether it something that happened 2 years ago, 2 months, or yesterday, we often times continue to carry something from our past with us and let it affect our present. Big or small, minor or major, we just tend to hold to things more than we should.
I can drop things and move on quickly depending on the situation.
For example, my divorce was with me for a little while and I let it get me down…mainly because, even though I wanted it to be done with anyway, I was embarrassed that I let it get to 2 months before it got so bad that I told myself i should have stopped it before it happened.
I quickly realized how much weight was off my shoulder, how much better I already felt, and I had grown hope for the future. It made me stronger to be honest. Everything happens for a reason, and God doesn’t take you through something you can’t handle.
I have never been so happy in my life right now. It’s been so so long since I’ve been genuinely happy in all areas. I have true love, amazing friendships, and I’m doing what I love for a job.
For me, that was my big thing, but I also let smaller things drag me down and I will carry it into the next day sometimes. A recent example: I’ve been working on movements and workouts for a Crossfit competition me and a few friends are doing as a team. I am SO excited to be a part of it, but I’ve been getting super down and frustrated because I’m not hitting certain numbers like I am hoping I’d already be hitting.
When I get frustrated or down in the gym, I just want to give up and not try anymore. I always want to push myself in the gym to be better and stronger, but sometimes I have those days I want to not try anymore. I know that mentality isn’t going to get me anywhere, and I’ve been told that before.
I have to constantly remind myself how far I’ve come since starting Crossfit. I have only been doing this since January, and just since then I have come so far. All my other teammates on my team have been doing this longer so they have more under their belt. Yea, it makes me feel as if I am out of place from time to time, but they are all so encouraging and motivating!
Its the encouragement and motivation I receive from Austin and my friends that help me to keep moving on the next day. I have to push what I did yesterday out of the way and not dwell on what I couldn’t do.
Austin is full of great quotes and encouragement! Lol But what he told me last night really helped.
I think this quote/advice from Austin can go along with any area in life.
You can apply this to getting a job, job promotion, nailing a recipe, a song, or an exercise in the gym. Just move along the next day, for every day is a fresh start. Don’t let your past, your yesterday, affect your today.
Happy Monday Folks!
I hope you all had a great weekend!
I spent yesterday celebrating Austin’s 25th birthday…well, really since last week! We threw a surprise get together Thursday night for him and it went off without a hitch!
We played it off like we were going to Top Golf, but going to pick up our friends Amber and Scotty, which wouldn’t be anything out of the ordinary, since we’ve picked them up before.
we had a great group of people to come and help celebrate!
We kept things simple with ordering pizza, and my friend Michele made the brownies!
It cant be a party without the guys playing Fortnite!
Yesterday was celebrating with his family, and we enjoyed steak, fries, and cheesecake! (I didn’t get any pictures last night!) It was nice just to enjoy each other’s company.
Now, on to the recipe!
Something big to make in the Keto world, are fat bombs. Normally these have few ingredients, including coconut oil, and you can play around for different flavors.
Just because these are labeled as Keto, doesn’t mean just those following the Keto diet can enjoy these little gems. This is a great healthy source of fat, and can be great as a snack or even dessert!
-1 cup coconut oil
-1 cup nut butter
-1/2 cup unsweetened cocoa powder (I used the dark chocolate kind)
-pinch of salt
1. Over low-medium heat, melt the coconut oil + nut butter in a pot. Mix well.
2.Add in cocoa powder and salt. Mix well.
3.Pour mixture into ice cube trays and freeze until solid. (You can also spread wax paper over a cookie sheet, and make this into a chocolate bark. I actually posted a chocolate bark recipe similar to these fat bombs! Check that out here.)
4. Pop out of ice tray when ready and enjoy! Must store in freezer.
Yesterday, I was at a coffee shop, The Neighborhood Brew, doing some blog work in between clients. I went to the restroom and found a little yellow painted rock smiling at me on one of the decorative shelves they had.
Could it be that I came across one of the painted rocks I had heard so much about in the recent past? I had heard of people finding painted rocks in places, and you can choose to keep them or hide them again for someone else.
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is-His good, pleasing and perfect will.”-Romans 12:2
I flipped it over and sure enough it was one of those rocks! I noticed it had told me to use the hashtag #the.WellHouse, and saw where they had a website. I had never heard of them before so I was curious to know more.
The Well House, located in Odenville, Alabama, provides a safe place to women, offering them a combination of spiritual, mental, emotional, and even physical support services. They welcome all the women/girls who have been sexually exploited through human trafficking.
I know human trafficking is one of those things going on all the time, and right under all our noses. It breaks my heart when I hear about girls who’ve been involved with this.
The Well House mission, taken directly from their website, is:
“We exist to honor God by rescuing and providing opportunities for restoration to female victims of human trafficking who have been sexually exploited.”
I think it’s great the people at The Well House take in these girls, providing a safe place and support in order to get them back out there in life.
If you want to visit their website to learn more, contact, or donate, click here.
I think I’ll hide this little gem again for the next person to find it.
It’s been a while since I’ve shared a workout with you guys!
Most people probably have plans tomorrow to be at the beach, the lake, swimming pool, or lots of family time. If you want to sneak in a quick little workout and you have 15 minutes, this workout is for you!
No equipment necessary and you can be done in no time having worked upper body, lower body, abs, and some cardio!
Stars + Stripes workout
**Beginner: 30 seconds work, 30 seconds rest
**Intermediate: 45 seconds work, 15 rest
**Advanced: 1 min work, 20 seconds rest
1. Freedom Jacks
The classic jumping jack we all probably first learned in P.E. But still a great lower impact cardio move to still get our heart rate up! Be sure your arms come all the way up. You want full range of motion to get the most out of this move!
2. Bottle Rocket Jump Squats
Jump squats are a fantastic way to work legs, sneak in some core, and get that heart rate up again! If you are a beginner or have knee troubles, eliminate the jumps and just do regular squats.
3. Patriotic Pushups
Youll be amazed at how much pushups work your body! Pushups work chest, triceps, shoulders, and even core. If you are a beginner on these, you can do them off a wall, chair, or get on your knees.
I love ab moves that work upper and lower abs at the same time. Start with legs and arms extended out, then using core, bring yourself up to a V crunch, and return to starting position.
Modification: crunch or sit up.
As as mentioned above, you can modify moves, and change up your work time. 2-3 rounds and you are done!
I hope you all have a happy and safe 4th of July! 🙂