So I missed last week. Looking back, I am not sure why... but isn't that how it seems? We seem so busy in the moment that we just "can't do that" but in reality, we probably could have if we would have just SLOWED DOWN???
I may have mentioned this before, but I have dedicated Friday mornings to me. Yes, me. Sounds selfish, right? I don't think so and I am LOVING my Friday mornings. Now, granted I still have to teach a credit class at Baylor at 655am but that is over before 8am and it doesn't even feel like work. I've started a Pilates class at my church on Friday mornings BUT I happen to LOVE LOVE LOVE Pilates and since my schedule cannot accomodate attending group exercise classes for fun, I might as well teach one, right? Ok, so by 9:30am I am in full-fledge me time. Not bad for a momma-wife-full time teacher-part time personal trainer, right?
This morning, I headed to the local Sbux and enjoyed my protein plate and grande americano. (my go-to drink). I used to have them put in one pump of white mochoa just for pleasure...until i saw what was in that one pump. While I munched on my apple and egg, I read my new IdeaFit Magazine. I am convinced that it is one of the best resources for Fitness Professionals. It was full of summaries of research articles that proves or disproves current myths and trends. I love it!
This month I turn the big 30. I am really anticipating a great birthday and a great coming decade. It seems that my 20's were messy and full of insecurities and uncertainty. I have a little life-experience under my feet and much more confidence in who I am and who I am not. To celebrate this big milestone, I am conquering 30 "tasks" before I turn 30. Some include:
- a thank you note to someone unthanked
- cook a new (healthy) recipe for 30 people
- 30 lengths on Jacob's ladder (a local favorite exercise inducer)
- 1983 intentional steps - comes out to about 2/3 mile
- 30 box jumps, jacks, lateral jumps, happy jacks, tuck jumps
- 30 minutes of sitting in silence
Those are just a few. I love this idea - and maybe you do to. Have you ever tried something like this? Why did you set this goal? Were you successful?
One of the best perks of belonging to IDEAFit is that they give you a free video training of your choice. I chose "The Science and Application of Metabolic Training" by Fraser Quelch. It was so informative and really helpful for me to design EFFECTIVE programs for my clients and to offer helpful hints to all my students.
- weight training provides just as much post-workout caloric burn as cardio training
- circuits of weights with a little high intensity cardio is the best bang for your buck
- two small workouts a day is better than one long one
I am really excited about the next couple of weeks. There are a LOT of things happening at Baylor University (where I teach/work) in the Fitness Department. One of the things I am looking forward to the most is the "Fitness Expo". It will be an all day seminar with a variety of sessions to attend. I am presenting on "Women and Weights: myths, benefits, and how-to's". SO EXCITED! I believe there are a lot of misconceptions out there about weight lifting for women and most women don't even know where to begin! I'll most likely post my powerpoint here so check my blog the first of February for it.
Have a great weekend! Choose to be healthy!
This morning I had a fantastic workout. It felt so good to lift weight, strengthen and move my body in the manner it was designed, and chat with a new friend.
When I go to the gym I like to do a total body workout. I do this for a few reasons:
- I don't have time in my schedule to go to the gym everyday for an hour or so
- I like to combine exercises to make things more functional yet intense.
- It just feels like I completed something, and some days that is just what I need.
Today, my workout was this:
- Leg press with a calf extension lower
- Jane Fonda leg lift combo
- Straight leg dead lift with reverse lunge
- Side step up on bench
- Incline db press
- Db single lat row
- Flat bench db chest press
- Arnold press
- Db pull over
- Tricep extension pull down
- Body drag bicep curls
I had the privilege of working out with a new friend, Abby. She's a very inspiring and motivated gal who is training for figure/physique competition. I learned a few new exercises that I'll definitely being utilizing with future clients (and myself!)
After my workout, I munched on a granny smith apple and fresh honey roasted peanut butter, a granola bar and of course, some water.
Have a very merry Friday and enjoy your weekend!
Well it's been a little too long since my last blog post. This year...this is the year that I will be more faithful with my blog. I promise! :)
I thought I would share two things: my New Year's resolution and how I am staying healthy over the winter season.
1. My New Year's Resoultion is to sleep more. That's right. To sleep MORE. Jealous aren't you? I know. It's a good one. If you are anything like me, you can prevent going to bed like it's an annoying little task on your to-do list. I can find random things to search on the internet, wash more dishes (they really do appear out of no-where), and of course darn facebook. I'm not too sure why I prevent going to bed before 10pm, as if it is a bad thing. This year, I am in bed by 9:30pm.
Did you know that when you sleep:
- Your body restores to the fullest potential, ready to perform for you when you rise
- Allows your body to recover from the stress of exercise, work, and life demands that day
- your hormones metabolize and allow your body to burn more fat, in the right places
- helps train your body to crave healthier foods
My defense against the Winter season is getting stronger and stronger the more "hippiesh" I get. I keep reading from some of my favorite blogs what other women/moms are doing. My current regime is:
- Teaspoon of Elderberry syrup
- 100% real Pineapple juice (not the fake concentrated stuff)
- Green Smoothie (at least Kale or Spinach. You can hide the Kale with Pineapple)
- Lots of water
- Using lots of Essential Oils
I promise to update on Friday. My new update-the-blog-day. This one is a bonus. Enjoy.
The other day I made these really yummy bran muffins. I changed the recipe up a bit (reduced sugar, added chia seeds and flaxseeds, and coated muffin tins with coconut oil) I thought you might enjoy making these too. Warning: lots of dishes to clean. BUT WORTH IT! So yummy!
3 C Wheat Bran
1 C Boiling Water
1 C Brown Sugar (I reduced to 2/3)
1/2 C Butter
2 1/2 C Bread Flour
2 t Baking Soda
1 t Salt
2 eggs, beaten
2 C Buttermilk (I used Rice Milk)
Mix 1 C wheat bran with 2 cup boiling water. Stir and let water absorb into bran. In a separate bowl, blend sugar and butter. Measure and combine flour, baking soda, and salt into a third bowl. (I know, lots of dishes!)
Combine moist bran with beaten eggs and remaining 2 C of bran and buttermilk, the blended sugar/butter mixture and the flour/soda/salt mixture. Stir until well blended.
I added the ground flax seeds into the flour mixture. I didn't measure, I just added what I had left. Maybe 1/4C? I also let my chia seeds absorb water the whole time I was making the mixtures. I think I did 2T of dry seeds. It probably made 1/3C of chia seeds. I poured those in at the very end.
Baked at 400 degrees for 15 minutes. I checked at 10 and 14.
They are not super sweet. But I like that. I also heavily wiped the cupcake muffin tins with coconut oil. Can't get enough of that stuff.
I made the leap. That leap from leaving what is unhealthy to what is healthy.
My unhealthy was cramming 4 college courses (Physics, Anatomy&Physiology, Chemistry, and Human Grown & Development), teaching 5 college courses, and being a full time mom and wife. Yes, what was I thinking?
My healthy is now only taking 1 college course, still teaching my classes, being a fully present mom and wife, and taking care of myself. I feel so.much.better! It's amazing what we will try to do when we have the mentality that we can do anything we put our mind to. Yes, it may be anything but not EVERYTHING!
My new healthy habits that I am incorporating into my lifestyle are:
- cardio 5x/week
- strength training 2x/week
- journaling 3x/week
- sitting still for at least 15 minutes everyday
I am thrilled to be practicing a more wellbalanced life and in these new days of wellness, I have discovered it is just that: practice. Some days I am better in the wellbalanced life and some days I still try to load my to-do list with things that can wait.I know that in time, I will become better at being healthy and truly reflect what I am most passionate about.
If you have recently checked out my blog, you may have seen my "will be back soon"...from my May post.
The phrase in my head that is on repeat is from "Finding Nemo". 'Just keep swimming, just keep swimming'. This semester I am in WAY over my head. Full time mommyhood (that is enough isn't it, huh moms!) Full time work, and full time student. WHAT WAS I THINKING???
The good news is that I have decided (with my husband's encouragement!) to not repeat this semester. So, next semester I will have time to do what I love: be healthy, encourage others to be healthy, and to train clients. So, check back in January to read my next blog post.
Until then, just keep swimming!
I am so excited about blogging all my findings and thoughts on fitness, nutrition, and mommyhood!