Your goal is as important as anyone else's...no matter how small.

This morning I went to the gym at 5:30am for my strength training workout (2nd time this week...yay!)  I put my headphones in, turned on my music, had my workout sheet, and got started.

About halfway through I was feeling really great because earlier in the week this was the point where I was starting to feel like I couldn't finish my 2nd set on each circuit. I was already feeling much stronger than I had during my last workout.

Then I looked around me.

I was the only girl in a group of bigger men working out. There was one guy that was HUGE. He looked like the Hulk. I tried to ignore them, put a serious "don't mess with me I'm getting pumped up" look on my face, and went on with my reps.

Then I noticed something. Every time I did a new workout the big Hulk-looking guy next to me would do the same workout but with MUCH more weight. It's like he was trying to say "look how much stronger I am than you." Well, hulk guy, yes you are stronger because you are HUGE and I am a girl.

I just went along with my workout and decided that I wasn't going to let anything in that gym distract me from my workout or what I wanted to accomplish. I was already feeling great because I was able to finish my whole circuit twice without cutting any short this time. And that I wasn't going to waste my time comparing myself to anyone - man, woman, big, or small. I am my own person, it's my own workout, and this is my own goal.

So there, big Hulk guy.

The worst foods for you and which sweeteners need to go

Michael Pollan is a food expert, has written several books about foods, and has even appeared on Oprah to talk about his expertise. Here is an article he wrote about his least favorite foods -

Michael Pollan's Least Favorite Foods

You may also be wondering which sweeteners are okay to use and which you need to throw out. This article lists which are good for you to add and which to get out of your kitchen and foods immediately -

Sweeteners in Your Kitchen

Whole wheat breaded chicken breast

The other night I was craving chicken. I wanted something that seemed like I was cheating on my food plan so I saw this recipe from my Deliciously Organic cookbook. It was just what I needed!

Ingredients:
4 chicken breast (either thin cut or pound a normal chicken breast with a meat tenderizer)
1 cup 100% whole wheat flour
2 eggs, beaten
2 tbsp REAL butter
2 tbsp extra virgin olive oil
salt and pepper

Directions:
Preheat the oven for 350 degrees. Heat the oil and butter in a skillet on medium high. Coat the chicken breasts in the flour. Then dip it in the eggs.Place in the skillet and cook for 3 minutes on each side.  Place chicken on a baking sheet and cook in the oven for another 7-10 minutes (ovens may vary).

Pair it with a mixed green salad, fresh veggies, and a light vinaigrette dressing.

The best food rules ever

Every person needs to print this off and hang it on their fridge at home.

Fitness Friday #1

Each Friday I am going to post a fitness challenge for you to complete sometime that day. The purpose is to be intentional and set aside the few minutes it takes during the day to complete the task. As long as it's completed by the time you lay down to go to sleep, you succeed!

Today's Fitness Friday Challenge - Break a sweat

It doesn't matter what it is you do, just break a sweat. You can run a couple miles, walk up a big hill, do jumping jacks in your living, do squats in your driveway, do a chair-sit against your bedroom wall, hold a plank in your break room at work, etc. ANYTHING that will make you break a sweat.

Post below what you did today that made you break a sweat and share this challenge with others!

Dark chocolate no bake cookies

These cookies are to die for! It's a perfect mixture of dark chocolate cocoa, peanut butter, and oats. The hardest part about cooking these is  trying not to eat them all at once!

Ingredients (makes about 2 dozen) -
1 1/2 cups sugar
1/2 cup butter
1/2 cup milk
4 tbsp. Hershey's Special Dark unsweetened cocoa
1/2 peanut butter
3 1/2 cups quick cooking oats
1 tsp. vanilla extract

Directions -
Combine sugar, butter, milk, vanilla, and cocoa into a medium saucepan on high. Stir to mix well. When the mixture reaches a rolling boil, cook for 1 1/2 minutes (be exact with this step). Remove from heat and add peanut butter and oats. Mix well. Immediately spoon out and place on wax paper or greased foil to cool. Enjoy when hardened!

Now I do realize these aren't the healthiest dessert to eat with all the sugar, but at least I know what's in them because they are made from REAL food and made at home by me. It's okay to enjoy chocolate and sweets in moderation. Completely ridding the foods you love may make you break your food plan and feel like you've failed. Eat one or two of these cookies with a glass of milk and enjoy a little bit of sweets every now and again to reward yourself for all your hard work! 

First (but not last) giveaway!!

One of my favorite shows of all time is Biggest Loser. Who doesn't love a show that gets you motivated to get in shape and live a healthy life?? After watching last night's episode, I decided to do my first giveaway!

When I get 100 people following this blog either by email or facebook I will be giving away a copy of the Biggest Loser Family Cookbook for free! You have a chance to enter your name in twice. Here is how to enter the giveaway -

1. Go to the top left corner of the blog's homepage and type in your email address to "follow" the blog. Also, click the "like" button for the facebook page. Your name will be entered in once for completing this task.

2. Copy this page's URL code and share it on facebook. Your name will be entered in the second time for completing this task.

Post a comment below for which tasks you completed.

Remember to share with your friends so that we can get to 100 followers. Help me spread the knowledge of health and changing lives!

10 Tips to Successful Workouts

Yesterday was my first day back doing my old upper body strength training routine and I CANNOT lift my arms for the life of me. What makes me real bummed is that I used to do this workout 3 times a week without much effort and with more weights. But I'm reminding myself the hard work now will pay off at the end.

I made a list of 10 tips to help make your workouts and training successful. I'm going to do my best to follow these, as well, over the next 98 days.

1. Have a plan - Be intentional with the time you have to workout. Plan it out beforehand so you know exactly what to do that day. Put it in your schedule just like you would your other daily plans. I use several different calendars to outline what my training will look like for that week, month, and months ahead.

2. Quality over quantity - Getting in 3-4 workouts/runs that make you sweat are FAR more beneficial than trying to do something every day mediocre. The quality of your workouts should not be compromised by how much you want to get done. If you find yourself dragging or lacking form, stop your workout and try again tomorrow.

3. Find a time and stick to it - After struggling for the past 6 months to find the best time of day to get my workout in around my job, family, and extra activities I've came to the conclusion that the best time for me is first thing in the morning before the sun comes up and my little one is still sleeping. Even though I don't LIKE getting up at 4:30am, this is my only option to be successful at my workouts. Find the time that works for you and stick to it.

4. A short workout is better than no workout at all - If all you have is 30 minutes to get in a workout...that's ok! You can do quick, fast intervals if running or circuit strength training with minimal rests in between. The key is to keep your heart rate up and keep moving. I like to do my speedwork during my short days when I don't have much time.

4. Get pumped up - Find music that motivates you and gets your energy up. I prefer to listen to my Christian music station on Pandora, however, not all Christian music is sappy and soft. I turn on my Grits station and I'm ready for a great workout. Nothing is better than hearing rap music about God!

5. Work large muscle groups first - When strength training, start with the larger muscle groups (back and chest) and work your way through the smaller muscles (shoulders, biceps, triceps). This will give you better results quicker.

6. Eat before/after a workout - My favorite pre-workout snack is a piece of 100% whole wheat bread with peanut butter. Sometimes I also add half a banana. The idea is to have something small to jumpstart your metabolism and sustain your energy to last through the workout. After the workout, you need a carbohydrate and a protein to replenish your muscles. You can opt for the more expensive recovery fuel like protein shakes but chocolate milk does just as well.

7. Set small goals - What is your BIG goal you are working towards? Losing 25 pounds? Run a half marathon? Run a full marathon? Get down to a certain body fat percentage? Whatever your goal is make sure to set small goals to get you there. Give yourself little rewards along the way. If your goal is to run a half marathon, sign up for a couple 5k's and 10k's also to get you on track and motivated throughout your training.

8. Stop comparing yourself to others - You are your own person, you are beautiful, and you are good enough. If there's something about yourself you want to change just make sure you are doing it for the right reasons - to better yourself, to get healthy, to live longer, for your family, etc. We cannot truly be happy until we learn to love ourselves first.

9. It is your workout...no one else's workout - Do not be intimidated to go to the gym, put on that workout outfit, or lace up those running shoes. Be confident and proud of whatever you are doing no matter who you think is watching. Because 99% of the time no one really cares. Remember, every person had to take that first step to get back in shape just as you are. My favorite thing to tell people who want to start running for the first time is to remember that it is YOUR run, YOUR pace, YOUR mile, YOUR race - no one  else's. My best friend reminded me of this one day by quoting Dr. Seuss - "Those who mind don't matter and those who matter don't mind."

10. Whatever you do...don't quit - Find your inner strength to keep going. Use any motivation you can find. Stay focused and don't get down on yourself if you miss a day or eat something out of your food plan. Make the choice to get back on track and keep going. You can do ANYTHING you set your mind to. And remember...if it were easy, everyone would do it.

What are some other tips you use?

Day 1 - workout

It was a beautiful 60 degrees yesterday which is amazing for January. I knew I only had maybe 45 minutes to do some type of workout before I would have to meet my husband and pick up the baby. I admit, I did start to feel the "momma guilt" as I was driving home to grab my running shoes instead of going to daycare to pick up the baby. But a happy, healthy mom makes a happy family!

So I was able to get in a 4 mile run (8:20 pace) to the gym where my husband was meeting me. The run was so worth it and now I feel GREAT!

Here is my motivation for the next 100 days -

I saw this post on facebook the other day and I was thoroughly DISGUSTED. I don't eat out at fast food places very often but I WILL not be eating there anymore. Just the thought of this going into our bodies and not being able to fully digest it is scary. If proper air and bacteria can't break it apart then WHY put it in your body?!?!

Day 1 - Finances

I was so excited to open the door yesterday and see a package on my front step. I wasn't sure what it was since I didn't order anything. I quickly opened it and realized it was my FREE gift I got from Money Saving Mom!

Crystal, from Money Saving Mom, had a promotion two weeks ago where if you were one of the next 100 people to buy her book and email her a picture of the receipt then she would send you this Dave Ramsey bundle for FREE! I was so excited to open it up. It was just what I needed to start off the 100 days the right way!

Day 1 - Food Choices

My secret to starting off this 100 day challenge right was making my snacks and meals the night before. I didn't have to rush around the kitchen this morning. All I did was grab my lunchbox and go! (Unlike last Friday when I didn't feel like spending time making my lunch so I just had peanut butter crackers and popcorn to last me all day). 

My breakfast was quite simple and only to 10 minutes to throw together. I usually eat as I'm driving to work or eat at my desk in the morning so it was all ready to go when I left. 

Egg sandwich with sliced onions and spinach leaves

I used to eat egg sandwiches several times a week but I would just throw an egg on some bread and call it good. Now that I'm being "veggie conscious" I realized how easy it was to add some nutrients to it with onions and spinach leaves. I got my two vegetables in for that meal! 

So I get to work and what's on my desk?? A lovely treat from one of my students - chocolate covered pretzels. And oh, do my kids know I LOVE my chocolate! 

However, I did just toss out all my chocolate yesterday to start this 100 days off right. So I've mindfully placed the baggie in my freezer to enjoy after the 100 days are up. Now THAT's self-discipline.  :)  


Usually for snack I would bring tuna with crackers. I even have crackers in my classroom stashed for this purpose. 

BUT as a part of the 100 days I have to get rid of all things highly processed - and that includes crackers. So I gave them to my kids for snack time and replaced the crackers with a piece of 100% whole wheat bread. Good choice, Rebecca.  :) 

I have joined the Pinterest bandwagon and found this AWESOME idea for salad. Put your dressing and toppings in a jar FIRST and then your greens on top so they don't get wilted. It works, too! 

 For lunch I had some homemade chili I made last month and froze with a dollop of REAL sour cream and cheese. I was shocked when I was grocery shopping yesterday to find that the REAL tub of sour cream had less ingredients (and I could read them all!) than the low-fat tub. The low-fat tub was full of additives and crud. So there is the proof that REAL is better than low/non-fat!

homemade chili and spinach salad

For dinner last night we had homemade beef vegetable soup. My husband requested this which is surprising because he isn't a big soup fan. I just added a bunch of vegetables/beans we had in the kitchen, lean ground beef, some tomato juice and water, and some of our favorite spicy seasonings.

Beef Vegetable Soup

Nutrition - a lifestyle change

I usually eat pretty well and love to cook. I'm going to be focusing my time these next 100 days on finding healthier alternatives to food we eat often and new recipes to incorporate into our weekly menus. We started our 100 days a little early yesterday and made my husband's favorite meal for lunch. 

Turkey Sausage Skillet

 This is SUPER easy to make and tastes fabulous. I use sliced potatoes, corn (frozen, sweet tastes best), fresh green beans, sliced white onions, turkey sausage links (sliced), and your favorite seasonings. Just heat up the onion in some olive oil and add the rest in. Cook it for about 15 minutes on medium-high stirring every few minutes (hint...to make it cook quicker I use Ziploc steam bags for all the veggies first).


Here's what I had for breakfast yesterday. A piece of whole wheat bread with peanut butter and bananas, 1/2 grapefruit (no need to add sugar), and scrambled eggs with diced tomatoes and jalapenos.

My husband is an amazing salmon cooker. Our dinner last night consisted of pan-seared salmon with pepper and olive oil, a side of whole wheat spaghetti, and a spinach salad. 

Pan-seared salmon

The key to pasta that I am learning is that it shouldn't be a main meal item on your plate. That's too many carbs all at once. Instead, make pastas your side to your vegetables and protein.

Something else to remember when eating is to try to incorporate at least 2 vegetables/fruits in with every meal. They should take up half of your plate. Your protein and carbohydrate should be a side.

I also need to mention that I will be drinking at least 80 ounces of water a day and rarely anything else (minus the glass of red wine I will be drinking at dinner a few nights a week - it's heart healthy!).

Day 1 - Devotions

Have you ever had one of those moments when you just KNOW God is hearing you and wants you to know it? I had one of those moments just earlier this morning.

I woke up at 4:30am (I'm also trying to be intentional with my time by waking up earlier to have some "me" time). I read my daily Joyce Meyer devotional and my daily verses from Psalms and Proverbs. My thoughts from today's readings are to fear God because He is the Almighty and Everlasting God. Then Joyce reminded me to play, have fun, and be joyful in my daily walk.

During morning meeting time in my 2nd/3rd grade class at American Christian School we have a devotional book that we read each day as well. Adventure Bible Book of Devotions is a great book for this age group.

Today's verses just happened to be -  1 Corinthians 6:19-20 "Do you not know your body is a temple of the Holy Spirit? Honor God with your body."

This just HAPPENED to be the verse I read to my class on the day I start my 100 day challenge. At least I know God is listening and wants me to fill my body, mind, and soul with all good things and not the garbage that floods our world.

Thanks, God, for letting me know you are on board, too!

Gotta start someday...it might as well be today!

I've always been very goal-driven, active, healthy, and relatively in shape all my life. Keeping myself busy was never an issue for me. I have always been that girl that has to do EVERYTHING at once and can't just sit on the couch and relax at night (that's not always a good thing, either).

Now that I have a little one to chase around, it it much harder to keep up with the daily routines I used to have before being a mother. I mean, who would want to go and spend 2 hours at the gym after work when they could go home and wrestle on the floor with a laughing 13 month old?? Not me anymore!

My 2012 goal is to become more intentional with every aspect of my life - my relationship with God, my family and friends, my job, my time, my finances, my workouts, my eating habits, my relaxing time, etc. The point of this blog is to let others in on how I am being intentional with everything I'm doing. I've learned that accountability is one of the best ways to be successful at something.

So without further a due...let's get going with day one!   :)