I'm Craving....Endorphins!

I have so much on my plate right now and all I want is to release endorphins to soothe my stress. I had a long day today but decided to go walk/jog on the treadmill tonight to relieve some stress. A much better, smarter way to relieve stress than eating. :)

February 20

The Good: I had an overall good day today. I am beginning to consistently make healthier choices when I eat out. I have gotten into a major obsession with salad lately! I have learned to trim down a salad so I am not killing my calorie allowance by asking for dressing on the side, dipping my fork into the dressing instead of pouring it over my salad, asking for no bread, no croutons, etc. I have really enjoyed some delicious salads lately!! I am so proud of myself for learning how to make healthy choices when I am out to eat at a restaurant! Small changes equal big results! :) It's all about making a LIFESTYLE CHANGE! :)

The Bad: I started getting a migraine this afternoon at school and I finally realized the problem....I was dehydrated! I presented 3 sessions today during our school's professional development day and went 3 hours without any water. I normally carry a water bottle with me wherever I go but accidentally left it in my classroom so I didn't have it with me this morning. It definitely made me realize how important water is to me and how I have trained my body to crave water. I need to keep myself hydrated so I am keeping my body in-sync. Luckily, with some CVS brand knock-off Excedrine, I was able to get my migraine to go away about 2 hours later.

The Ugly: I was sick last week so I wasn't able to go to BodySmith Fitness for my training. I missed it SO much but since I couldn't breathe last week. I didn't think it would be a good idea to go kill myself working out. I am looking forward to going back tomorrow night but nervous since I haven't been here in a week! Yikes! Hopefully my body can handle getting back into it again! :)

Tip for the Day: I decided to buy a large, weekly pill box to put my vitamins in so I am not going through each bottle every morning. I take a good handful of vitamins each morning and I have been contemplating on getting a pill box for a while to make it easier and finally got one today when I was at CVS getting migraine medicine. I loaded it up tonight and am SO glad I bought it! I can already tell it is going to make my life easier in the morning. :) All for $4.00! :)

Happy Valentine's Day!!

Happy Valentine's Day to you all! I hope everyone had a wonderful day celebrating your love for others! Remember, one of the best ways to show others how much you love them, especially your family, is by taking care of YOU! Take care of you so you can be there for them in the long run.

One way to take care of yourself is by taking care of your heart! Check out the information below:

1. Increase the color in your diet

Low fat meals that are made up of colorful assortments of vegetables and fruits are excellent heart healthy foods. An array of fruits and veggies provides the body with much needed nutrients and vitamins that keep the system healthy. Vegetables are a great source of fiber, which is also good for the heart. Fiber is known to help in lowering cholesterol levels and prevent heart disease.

Eating foods such as leafy greens, yellow squash, red tomatoes and orange carrots add a lot of color to the diet and nutrition to the body. In order to maintain heart health, it is important to include a wide range of vegetables to the diet. Keeping the protein source low in fat also helps. Try foods such as baked chicken breast, grilled fish and shrimp.

2. Start exercising regularly

Exercise is important for the health of your heart. A solid regimen of cardiovascular exercise that lasts 30 minutes a day, three to four days a week is an excellent way to take care of your heart. Elevating the heart rate for an extended period of time is proven to assist your resting heart rate.

As with any exercise, it is best to check with your doctor before starting a new program. Have a thorough physical done prior to beginning your new exercise routine that includes a healthy heart check.

3. Eliminate stress

Stress is one of the leading causes of heart attacks. Stress can create problems in the body as it increases hormone levels that should not be elevated. Some people who are under stress tend to make poor eating choices and eliminate exercise. The opposite should occur when trying to alleviate stress from the body.

Healthy habits such as exercise, prayer, meditation, reading, taking a bath or going for a walk can all help to reduce stress levels. If you want to learn to reduce your blood pressure, learn to relax.

4. Get a good night’s sleep

More and more studies are proving that a good night’s sleep could be the answer to many health problems. Seven to eight hours of sleep each night is good for the heart and body. A person who consistently gets five hours of sleep at night tends to be overweight and in poor health. For heart health vitality it is important to sleep enough, but not too much.

5. Take your vitamins

Not everyone gets the adequate amount of nutrients required by the body with each meal. Vitamins are an important part of your diet and help keep your heart healthy. Fish oil supplements are some of the best vitamins for your heart. Omega-3 supplements can actually lower the triglycerides and keep them at a healthy level in the system.

Omega-3 supplements also provide assistance with the circulatory system by decreasing plaque and reducing heart arrhythmias. Doctors often recommend omega-3s as prevention against heart disease.

6. Eat some garlic

While nothing has been proven on the effects of garlic on the heart, it does seem to lower cholesterol levels and lower blood pressure when taken regularly. Doctors may warn against taking it for prolonged periods of time and a physician should be consulted prior to taking this supplement.

7. Have some fun

Loosen up and relax. Implement some fun into your life and watch the stress eliminate and your blood pressure decrease. Healthy heart individuals take time to smell the roses and enjoy life. Learn to do the same.
(information from http://www.losingweight.com/health/how-to-take-care-of-your-heart)

DON'T.LOSE.HOPE!

God's Plan for My Weight Loss Journey

I wanted to post a little about my walk in faith through this weight loss journey. As you can tell, it isn't easy. Those of you who are trying to lose weight yourselves, you know how challenging it is. Every day I have to work hard making the right decisions, working out, fixing healthy meals and snacks, taking time out of my busy schedule to take care of me, etc. Losing weight is one of the hardest things I have ever had to do. I think it is why I have put off getting serious about losing weight for so long. It has not been easy and I don't think it ever will for me.

A lot of people have asked me where I find my motivation. I find it in several ways but the most important way is my faith in God's plan. God has reminded me over and over and over again that I cannot do this alone. I have to let him guide my steps and actions and I have to trust that his plan for my life is perfect.

I have committed myself to memorizing a verse a week. Right now I am starting with small verses and hopefully will work my way up. I know the closer my relationship with God becomes, the more he will bless my life in a multitude of ways.

I will be the first to tell you that my walk with God has not been easy. I have had my share of troubles and I know I will continue to face bumps in the road. I have been rejected by others, made fun of, had my heart broken, lost loved ones, learned how to live with an unemployed husband, missed opportunities, etc. I could go on and on with the many struggles I have had but I have NEVER given up. Each difficult circumstance God has put in my life has made me a stronger person. I know that he is constantly molding me to become the most incredible Hope possible and I know I have a LONG way to go! I am taking my walk with God day by day and knowing that I am closer to him today than I was yesterday.

I wanted to share some verses that have impacted my life over the last few months. I hope that they will speak to you in some way. God is constantly reminding me to trust him. Through my weight loss journey, I have to put my trust in him, knowing that he is in control of this journey I am on.

"For nothing is impossible with God." -Luke 1:37
This is a verse that I remind myself of daily. Of all of the things I have been able to accomplish in my 25 years, I have never been able to accomplish my weight. I have struggled with it since I was a little girl and it has only gotten worse as I have gotten older. I have to remind myself that NOTHING, yes NOTHING is impossible with God. This weight loss goal of mine is POSSIBLE and I have faith that I am going to reach a healthy weight one day!

"She sets about her work vigorously; her arms are strong for her tasks." -Proverbs 31:17
I want to be the Proverbs 31 for my husband, Shawn. I want to provide him with everything God intended for me to provide. One of the things I need to do is take care of myself so I can take care of our future family. This verse is a reminder that even on days when I don't want to work at losing weight, I need to because I need to be strong for the tasks I have ahead as a wife and mother. I will work vigorously on my weight loss goal and will end up being strong enough to complete the tasks ahead of me.

"And we know that in all things God works for the good of those who love him, who have been called according to his purpose." -Romans 8:28
I know that as long as I keep God in my life, he will work for my good. I honestly feel that sharing my weight loss journey with others is a purpose he has given me to fulfill. I never once thought that I would ever have a blog that would share the ups and downs of my weight. I used to keep my feelings and emotions about it to myself but it was set on my heart last year to put my story out for the world to see. I hope that I am able to inspire others to do great things and to accomplish their goals. I also know that God has put every single person in my life for a reason and purpose. I have been blessed beyond anything I could have ever imagined by taking on this weight loss journey. So many people have come to me for inspiration, I have reconnected with old friends, I have met some of the most amazing people along the way, and I know God will continue to provide the right people in my life as I go through this journey according to his purpose.

"Do not conform any longer 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 God's will is-his good, pleasing, and perfect will." -Romans 12:2
This is my all time favorite quote an one that has inspired me throughout my weight loss journey. I want to be transformed and I know the transformation God has in plan for me is going to be incredible! I know that to lose the weight I need to lose and to keep the motivation, I have to go to Him instead of the world. The world will let me down and will tell me I am not good enough or that I can't do it. God will tell me that I can and will give me the strength, endurance, and motivation I need to complete this journey.

"It is God who arms me with strength and makes my way perfect." -Proverbs 18:32
On the days where I don't feel like I can workout, I pray that God will give me strength. On days when I am in the middle of a workout, sweating, and ready to quit...I pray that God will give me strength to finish. He arms me with strength every day and makes my way perfect. This journey is perfect in his eyes. I have had my difficulties and setbacks but I know he has given me these bumps in the road so I can become better and stronger than I was before. I feel that I can relate to every part of the weight loss process because I have lost, gained back, gained more, lost self-confidence in myself, lacked motivation, etc. I know that he will continue to arm me with strength each and every day.

I pray that each one of you will allow God to be a part of your weight loss journey. I know to many this seems insignificant but in all honesty it is the single most important aspect of your weight loss journey. God needs to be a part of it and you need Him to help you through the journey. I pray for each of you to find the strength, motivation, and inspiration to continue. I know you can do it!! Remember, with God ALL THINGS ARE POSSIBLE!!

Zaxby's Black and Blue Salad Fake-Out

Zaxby's Black and Blue Salad Fake-Out
I absolutely LOVE Zaxby's Black and Blue Salad and I usually order it without toast but I wanted to make it healthier. I decided to get my creative juices flowing when I got home from my workout. I made my healthy version and it turned out DELICIOUS!! If you are a fan of the Black and Blue Salad, check this recipe out! I made a BIG bowl of it so I could eat off of it all week. :) Planning is EVERYTHING!

Things I changed to make the salad healthier: I omitted the french fried onion rings Zaxby's puts on top, used reduced fat blue cheese, and yogurt based dressing (35 calories per serving).

Blackened Chicken:
2 boneless, skinless chicken breasts
1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 ground cumin
1/4 teaspoon ground thyme
1/8 teaspoon ground pepper
1/8 teaspoon onion powder
Olive oil to brush on chicken

Mix spices together in bowl. Lightly brush chicken breast with olive oil, then dip chicken breast in spice mix. Cover the chicken breast and then place it in a deep covered baker or dish for the oven. Cook chicken breasts in microwave with a deep covered baker or in the oven. When chicken is done, cut in small slices to put over salad.

Salad:
2 bags of romaine lettuce
1/2 bag of carrot matchsticks
1 container of blue cheese crumbles (reduced fat)
3 small tomatoes, cut up
Bolthouse Farms Yougrt Blue Cheese Dressing

Add lettuce, carrot matchsticks, blue cheese crumbles, and tomatoes in a bowl. Toss around until all ingredients are well mixed together. Add blackened chicken strips. In a small bowl, measure out 2 tablespoons of dressing. Use your fork to dip dressing with salad or pour in salad and mix.

Enjoy!!

Workout Video

I wanted to share a video Josh from BodySmith Fitness created of one of the workouts I did the other night. He did this one with his early morning class but it gives you an idea of what our workouts look like at BodySmith Fitness. This workout was crazy!!

Mr. Nice Guy Workout

Failure is Not an Option

I love this and wanted to share it.

February 2

The Good: I had a great workout tonight at BodySmith Fitness. Man, it was TOUGH! Everyone in our group was dripping sweat by the end of it. I honestly cannot believe I finished it. I worked as hard as I could and I did have to change some things so they were on my "level" but I was very proud of myself for completing the workout. I felt strong by the end!

I also stuck to my food plan today very well and I felt great! Lots of protein, veggies, fruit, and water. I have been trying to get myself away from carbs and sugar again. I am in detox mode with sugar and it is getting easier every day.


The Bad: I am still trying to work out a balance between work, working out, blogging, doctorate program, extra commitments I have through school, fixing healthy meals, cleaning the house, etc. I have decided that I need to create a schedule for my week every Sunday not only for my food but also for completing all of the necessary things I have to do each week.


The Ugly: Man, I am going to be one sore girl tomorrow! I did come home and stretched, drank a protein shake, and rubbed Tiger Balm on my sore areas. I hope I will be able to get some cardio in tomorrow and definitely on Saturday!

Wordless Wednesday

DO SOMETHING REMARKABLE!!!