Happy Monday friends!
Has there ever been something you wanted to be able to do? A dream or goal you wanted to achieve?
Have you ever tried and failed at any of these?
If you answered yes, then you are just like the thousands of other people who have tried their hand at something and did not succeed overnight. We are human and not perfect.
The good news is, we still get credit for trying, even if we don’t succeed right away, or at all.
You know how many things I have tried since starting Crossfit in January that I still can’t get? Do you know how many things I can accomplish now, after my many attempts + efforts?
When I first started Crossfit, I was trying, learning, and attempting all the moves. It was a new side of fitness for me. Over the months, I’ve been able to achieve things I never thought I’d be able to do, and I even competed in my first Crossfit competition in August. (My team got 2nd place!)
Have my failed attempts at a PR or mastering a move got me down? OH YES. There are many days I get discouraged because I can’t seem to be fast enough, nail a move, or hit a PR. But I have to start reminding myself that I still get credit for trying! I’ve come a long way since January.
I can finally hit 130 pounds on a squat clean!
If you asked me 6 months, even one month ago, that i’d be able to clean 130 pounds, I would not have believed you.
My attempts and efforts pay off in due time! I just need to know I still get credit for trying, even when I don’t get something down or accomplished.
This goes for more than fitness, of course, but it’s my good go to examples.
For me, I have major goals for this blog and it’s future. Will I have failed attempts on my way there? Of course I will! It’s part of it, and I know I won’t succeed overnight. A lot of people don’t realize just how much work a blog is. I love it though, and I have goals!
Whatever your goals and dreams are, remember you get credit for trying…even when you don’t succeed! Things won’t happen immediately or overnight, but if you keep your goal in sight, and put forth effort, time, and the passion you have for it…you will succeed! 😊
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 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! 🙂
If you’ve ever had knee pain, you know how it can affect not only your fitness routine, but your everyday life.
Before continuing into this post anymore, I want to first say that if you have knee pain where you experience popping, swelling, or immense pain that keeps you down, check with your doctor.
Most knee pain is often caused by weakness, or tightness, in muscles/tendons: glutes, hamstrings, quads, or hips. All are connected and essentially work together, which means if one get compromised, the others are affected as well.
These stretches, when followed correctly and consistently, can help with current knee pain, and help prevent knee pain.
Hold each Stretch 30 seconds, and repeat as necessary depending on tightness.
1. Quad Stretch
Standing upright (and using a wall, chair, or table if needed) pull one foot up to the glutes and hold. Be sure to stay tall, and not lean over. Switch sides.
2. Standing Hamstring Stretch
With one leg out in front of the other, toe pointed up, keep leg in front straight, look forward, and lean down until you feel a stretch in your hamstring. Switch sides.
3. Wall/Poll Calf Stretch
Up against a wall, step, or pole, put one foot (to up) against hard surface and lean body forward. You should feel a stretch in your calf muscle. Switch feet.
4. Kneeling Hip Flexor Stretch
In a kneeling lunge position, with leg that’s out in front, take your knee and push it out in front/over your foot. Be sure to keep back upright. Good for hips and ankles. Switch sides.
5. Figure 4 Stretch
Lying on your back, take one ankle and place over opposite knee. Take hand and thread through other leg, and pull in to your chest. Swap legs.
Do these stretches regularly and it will help with any tightness that could be causing your knee pain. Even if you don’t have knee pain, these are stretches are great for you to do to keep loose and help prevent any injury.
Stretching is often overlooked, so be sure to get it in! 🙂
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! 🙂
If you look at our society today, it seems that everyone is always on the go, go, go.
Between school, work, working out, running errands, dropping kids off, picking kids up, all the after school activities and sports, its no wonder a lot of people turn to fast food or the quick and easy options like frozen pizzas to provide lunch or dinner.
Not saying that doing that everyone now and then is ok, because it totally is. I am all about finding a good balance…and I love my pizza too. But when we are constantly on the go, we want to be sure we are fueling out bodies with the proper nutrition it needs to thrive and function.
That’s where MealFit comes in.
Thomas Cox, the finder/owner of MealFit takes into consideration those people who are always busy. He says, “We are giving them time.” By providing these healthy meals/foods already prepared, this allows people to have more time to be at their kids games, to spend time with loved ones, and not to worry about what will be for dinner. It takes the extra time out that would normally be needed on a weekend in order to prepare foods for your week.
(Look at my friend Regina’s stash of prepped meals! She enjoys them while at work.)
MealFit started out as meal planning, and has grown into a successful business providing results oriented meal programs: healthy catering, meal planning, meal prep, family meals, personal meals, and even gym nutrition programming, support, + guidance.
MealFit originally started in 2013 in Cookeville, Tennessee, and since October 2017, it has been in Birmingham, the hometown of Thomas.
They provide meal plans, catering, and even gym nutrition programming, but something I love about them are the meal prepped meals.
Every Monday him and his staff come in and cook food for anyone who ordered meals/bowls on his website. Between 4-6pm people can pick up their food from one of several locations in the Birmingham area, most of them being gyms.
You can choose items such as the roasted chicken, ground turkey, and steak, to bowls such as the Baja Beef Bowl, Vegetarian Bowl, or Chicken + Rice bowl. You can even choose what starch you want in some of the meals: sweet potatoes, red potatoes, or jasmine rice (all of which are delicious!)
Every week there are special bowls or foods that are offered. He recently had a Baja Bowl, and this week a cauliflower crust pizza was featured.
You don’t have to order every week, so there is no commitment to ordering all the time. The only requirement is that you order at least 5 items, which is easy to do, and very worth your while!
The food provided is nothing but great quality, wholesome foods to provide nutrition for the bodies God gave us.
Thomas showed me how he cooks some of his meats. He starts off by searing it with some of their from scratch seasonings they make in their kitchen. Then it’s off to the smoker!
Cooking for large quantities of people for catering events and even these prepped meals, calls for a big smoker. This one can fit a lot of meat in there at one time, and it’s smoked with cherry wood, giving the meat it’s delicious flavor.
Full of energy and passion, Thomas gives back by providing not only great food, but time. His business is already thriving here in Birmingham: he is catering a myriad of events, providing meals and plans, and is growing with his pick up locations for these prepped meals. He told me he will soon be providing all the food for the Highlands College Students. God is doing great things and has given him a wonderful gift of outreach and helping/providing to others.
If you want in on what Thomas is providing, check out his website here. If you want to order and try any of the prepped meals, be sure to order by NOON any/every Sunday, and in check-out be sure to click on the location for your pickup.
Pick-up options are everywhere, so there will be one within your area. (Be sure to click on Birmingham and not Cookeville if you’re in the area!)
I can’t wait until my next order! If you try it out, let me know! I’d love to hear what you think and what your favorite is!
Happy Tuesday everyone!
Today I want to share something that’s on my heart this morning:
The last few days for me have been rough: both physically and mentally. I have had hardly any energy, I’ve been tired what feels like 90% of the day, I felt weak, “fluffy” (as I like to call it), not liked what I was looking at in the mirror, and in my mind I was picking out all my flaws and things I wish would change.
I’ve come a long way since my eating disorder (If you missed my story, you can read part 1 here, and part 2 here), and while I overcame it, it’s something you never truly heal from. I still have my moments and struggle with things.
I was complaining about it last night to Austin and this morning I woke up to him telling me “It’s a new day, just look forward and put in the work.” He also told me to stop beating myself up about it (referring to last night’s workout). This is exactly what I needed to hear! It made me realize how badly I was beating myself up over the last few days. I need reminders like this sometimes.
We all have these moments, and this is where self love is more important than we realize. Self Love has always been a struggle for me. It dates back all the way to my early teen years when I had my eating disorder. We see more self-hate today than ever before. We are always seeing products advertised to make us lose weight fast or to look beautiful. Seeing girls on social media looking a certain way makes us think we look terrible.
Well let me tell you something…and I am not only telling you this, but telling myself…
YOU. ARE. BEAUTIFUL. THE. WAY. YOU. ARE.
Flaws and all, you were made in the image of God and He has you just the way He wants you. Yes, some days we all will struggle with wanting to look different, smaller, nicer, etc., but when these thoughts start consuming you, it’s time to rethink who made you to begin with: the master artist!
I was scrollingg theough Instagram the other day and came across an artist I have loved since her Disney Channel days: Jordan Pruitt.
She has such an incredible voice, wonderful music, and an outlook on life that I admire. She posted a picture the other day and what she put underneath it was what I needed to hear. We need to be honest with ourselves…accepting all that is and all that we are. I will leave this here as I end my post. Please remember you are beautiful, strong, and capable of amazing things…just the way you are.
Happy Monday friends!
I hope you all had a wonderful weekend and are ready to take on another week. Can you believe how fast April is flying by??
I have a beach tripped planned in June and it cannot get here soon enough!! 😀
I thought I’d share a little weekend recap with you guys. Let’s start on Friday…
I started my morning with a client, and fixed a quick breakfast of scrambled egg whites with spinach, and a low carb tortilla with peanut butter in it.
I had my bootcamp class at 10:30, and had an 11:30 meeting with the owner of a business called MealFit. I have a blog post all about this I will be posting later this week! I ate a cookies + cream Quest bar on the way there.
I love what this business is and all they do. I cannot wait to share!
After my meeting I ran to the bank, and had a quick lunch in my car.
Ground turkey, spinach, and sweet potatoes, with a banana on the side.
I had a little time to spare before my next client, so I decided to go get my nails done! It has been so long, but I was SO overdue for a manicure and a little self care. I love this shade of purple!
After my afternoon client, I headed home for a quick cup of coffee and a pre-gym snack of dates with peanut butter.
Because Friday was the 13th, we had a 13 themed workout. It was called “Lucky 13”
It was a lot harder than I thought! Of course, I always love the push.
It was a smaller crew on Friday night, but we all still worked hard!
I ended up really wanting ice cream for dinner….I know, I know….terrible. But if you’re a girl, you know the feeling of food cravings when you hit a certain time.
Since I was wanting ice cream, but didn’t want to blow it completely, I went with this Arctic Zero ice cream. A lot of their flavors are pretty good, and some of them have the whole pint at only 150 calories. So if you felt like eating the whole pint…..
I did have this green juice before the ice cream though, so no worries…balance. 😀
Saturday morning rolled around and I got up, drank some coffee, watched an episode of Supernatural, and headed back to the gym for a cardio + abs workout with the group.
We partnered up in this workout and swapped out between ab moves of standing oblique crunches, Russian twists, and sit-ups, and rotated the cardio between rowing, assault bike, jump rope, and running. Total rounds: 10.
I can’t begin to describe how much I love Powerhouse and all the people that I am surrounded by!
After the gym, I ran home to grab a protein shake and an RX bar, and headed out to my mid morning clients.
I came back afterwards, rested and showered, and made lunch: 1 whole egg, egg whites, and spinach, with a side of dates and a low carb tortilla with peanut butter.
After lunch, Dad and I ran some errands before any rain or bad thunderstorms came in. (You never know what to do about severe weather threats here in the south).
I ran by Hobby Lobby to get a couple things for a craft project I’ll be doing and blogging about for you guys.
After our stops, I came back home, made some coffee, and ate a snack.
This SILK yogurt was pretty good! I topped mine with a little bit of oats and a tad of peanut butter.
I was waiting to see about going to a friends for a shrimp boil, but I wasn’t sure about any more storms. Driving in downpours or storms makes me nervous and anxious!
I ended up staying home, not sure about what it was going to do, and watched a couple more episodes of Supernatural, worked on this blog post, and by then it was dinner time!
I threw some leftover chicken and some roast meat my dad cooked onto a bed of spinach, and cooked a side of homemade fries on the side.
These are super simple to make. You peel and cut up your potato into your “fries”. Place on a non-stick cookie sheet, sprinkle with desired seasoning, and bake at 350 for 20-25 minutes!
Saturday night ended with Star Wars watching and a little more blog work, and then it was lights out for me!
Sunday morning started with coffee, then Dad and I went to the 8am Church of the Highlands service. The pastor there started a 7 week sermon series on wisdom. I can’t wait to hear the rest!
I was also really excited about how my curls turned out too! I’ve been learning how to curl my hair only in the last couple of weeks. I’ve been using my flat iron. I’m getting better!
Afterwards, I headed to my home church one exit back, and enjoyed a little more coffee and this ONE Birthday Cake protein bar that is delicious!
After the service, it was time for lunch!
I had a Bubba Turkey Burger and a side of a riced cauliflower medley.
For dessert I had this SoDelicious Key Lime yogurt.
I did a little more blog work, then headed over to Austin’s where we decided to go to Sonic!
My favorite thing ever to order from Sonic: tater tots and a diet cherry limeade. Never gets old!
We came back and watched Star Wars: The Last Jedi and I headed back home as he left for work. I ate a bowl of cereal when I got home and hopped straight into bed!!
I hope you all have a great Monday and be on the lookout for some other good posts this week!
I hope you had a nice and restful weekend! I know for some it has been busy getting ready for those spring break trips! While you are on vacay, I’ll be here…working. 😀
Today I thought I would share with you a post I am super excited about:
This week marks 2 months of me doing CrossFit at a local gym and I have fallen in LOVE with it.
Coming from a history of running and spin classes throughout college (and a little after), plus going into a phase of a serious fitness funk, crossfit came at the perfect time!
There’s been some changes in my life lately, and my fitness routine is one of them. When I started crossfit at the end of January, I had been coming out of a toxic situation, I was anxious so much, stressed out, frustrated, upset at myself, and honestly embarrassed about some things.
I can say now I have never been happier with the way life is going right now! Several things have contributed to this, but one of them is definitely crossfit.
Things Crossfit Has Taught Me So Far:
1.I am stronger than I think.
Going into Crossfit for the first time, I knew I had a history of strength training, HIIT, and other things, but I truly didn’t know what my strength was. I thought I didn’t have much at all and wouldn’t be able to do many of the moves or keep up with other people.
Within the first week, I was already surprising myself with what I could do. Even if I was the only one there using the lightest weight, I was still doing things I never thought I could do, and that excited me. It gave me something to work toward, but knowing I was stronger than I originally thought I was made me realize that I can get through anything…in the gym and in life.
I did a whole post on how you are stronger than you think…check it out HERE.
2.Friendships are special + people come into your life at the right moments
The friendships I have already made in my 2 months at the gym, and the community of amazing people that surround me are incredible. A few months ago I would have never thought I’d be able to make new friends that would become close…and basically family…but here I am loving any chance I get to be around them.
When you are surrounded by people who love, encourage, and uplift you daily, you want nothing more than to continue to be around those people. Ain’t nobody got time for toxic, negative people!
3.Do NOT compare your chapter 1 to someone’s chapter 20.
I can get into a bad habit of comparison, and not just when it comes to fitness. (Read my comparison post. HERE )
I learned real quick that the gym, especially when it comes to crossfit, is NOT the place to compare myself to others. Everyone starts at different times, some only come a few days a week, some come everyday, some even twice a day, and others have been doing crossfit a lot longer than my 2 months!!
Sometimes I catch myself thinking “I should be able to do this”, or, “why can’t I get this move down, or lift this weight? So-and-so can do it!” But this is such a mind trap and it gets me down and diappointed when I fall for it.
This is when I have to turn my thinking around and look on what I CAN do, and on the things I have been able to accomplish, or even finish, despite if it’s modified or at a lower weight. Things like this take time, work, and effort…but boy I am motivated to get better everyday!
4.If you want it, work for it!
There are a LOT of things I have yet to master at the gym, and weight lifting movements I still have to work on with form and technique, but something else I have learned is that if there is something you want or a goal you want to reach, you must work for it. You must put the time, energy, and effort into it in order to achieve it.
There are SO many things I am wanting to work on and improve over this next year, and I am ready and willing to put in the work. I love fitness, I love seeing how strong I can become and what my body can do, and that’s my motivation. I want to be a better and stronger version of myself everyday, both in the gym and outside!