Tag Archives: healthy life

Measure-In Monday | #1

That’s right folks, if you missed my last post on reverse dieting you might be surprised to see the good ol’ measure in mondays are back!! This is the first of many, and I hope I can keep this up! Drop some motivation in the comments to keep me accountable!

I haven’t measured my fat at all in quite awhile, so I was floored to see the inches I had packed on. It was a punch in the gut. Sure, I noticed my clothes were tighter, I had a lot more pain days than good ones, I even noticed jowels on my face. I’m not even 30, so I definitely shouldn’t have skin hanging off of my jaws. Daisy, the double chin, is back as well, someone I haven’t seen in quite some time.

I won’t keep you waiting. Below are my measurements and goal for this week:

I don’t want to start my deficit just yet, mostly because I’m worried my body will react badly so for now I’m sticking to 1,800 kcal per day, and working out 3-4 times each week.

Speaking of workouts, my hope is to do a 20 minute interval workout today followed by a couple of weighted shoulder-centric exercises.

Wednesday we’ll be doing a ton of walking, so I’ll stick to a simple, light lower body workout.

Friday I’m hoping to implement some different moves for an interval workout and a little bit of back strengthening yoga.

As mentioned, I’m not going into a deficit but I still need to have a goal, so this week I’m going to focus on getting my daily fix of that lovely liquid, H2O!

Here’s to hoping for a productive and successful week! What are your goals this week? Let me know down below!

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Saturday INTERVALS | Weekend Workout

Ok, guys, I’ve been reading a lot on fat and genetics because this is something I’ve struggled with my entire life. I’ve seen women who can gain weight and still look fantastic; slim arms, thick thighs, perfect cleavage and booty. How?? I gain weight in the most awkward way! It’s in all the places I’d rather not have it. My arms, my back, my hips and belly. Why have the gods cursed me so?

Well, it’s more a combination of nutrition and genetics. Additionally, one mistake I’ve made is focusing on building muscle in my arms and back – aka spot training. So for the next couple weeks, in addition to reverse dieting (which I’ll explain in another post) I’m going to be doing 3-4 days of interval training!

What is Interval Training?!

To put it in the simplest words, interval training is doing an intense exercise or series of exercises for, we’ll say 30 seconds each, followed by a short rest period. Some studies suggest that this not only helps you burn calories during the workout, but throughout the day as well!

What sort of exercises are best?!

For me, personally, I want to incorporate a full-body workout for these 3-4 days, something that I can also use weights in for some of the exercises. For example, burpees, push-ups, squats, planks – all of these use multiple major muscle groups, so I can add in a little overhead press with squats or lunges.

My workout for today is a bit of a taste test, if you will. I haven’t done interval training in literal years, so this should be interesting. Remember, NEVER SACRIFICE FORM! Without quality, the workout is virtually useless, if not dangerous.

In addition to the five full-body moves, I’ll be working on some shoulder moves since I’ve been LOVING the shape that’s starting to form in my delts. Another frustrating thing about how my body stores fat is that my upper arms are full of fat, but my shoulders are tiny, so the fact that the muscle has been showing up is probably one of the greatest non scale victories I’ve ever achieved!

My moves today are 30 seconds on each with a 30 second rest after each round:

High Knees
Planks
Alternating Lunges
Tricep Dips
Squats

Three rounds of the above, followed by a 1 minute rest before moving into my shoulder exercises:

Shoulder Press (3×8 20lbs)
V-Lift (3×8 8lbs)
Reverse fly (3×8 20lb)
Front raise to overhead (3×8 20lb)
Seated side lateral raise (3×8 20lbs)

And there you have it! WOOO! Who loves that after workout BURN? Don’t forget to stay hydrated, folks. I don’t know about you, but the heat is starting to creep up on us out here in the desert! Have a great weekend, everyone!

Weekend Workout!

The past two days have been pretty groovy… except that my pain flare-ups have been frequent and intense! Not even ibuprofen has helped (no real surprise there). I’ve taken baths, had some massages from my devoted husband, and yet, there I was on my birthday and the day after my birthday. Hurting.

Luckily, walking tends to ease my pain, at least for an hour or so. So I went for a nice, brisk walk for about 30 minutes each day. Still, the pain returned. It was all right, I still managed to get done all the things I needed to, though I definitely crashed a LOT earlier than I usually would.

Since I missed my strength training workouts for those two days, I decided to do my best on the weekend, which brings me to my first workout that I managed with minimal pain! Today I decided to do legs and booty, check it out:

Alternate leg lifts: 3×8 side, 3×8 back
Plie squats: 3×10
Calf raise: 3×12
Seated calf raise with 20lb weight: 3×10
Squats: 3×10

I still have to do my cardio, which will be walking with the kiddos on our favorite trail after naptime. I hope everyone is having a groovy weekend!

Building That Willpower Muscle

There’s no denying the biological reaction we get from food. Certain foods satisfy us for shorter periods, resulting in consuming more food and gaining weight. This is common knowledge.

What’s not common knowledge, or at least not practiced as much as exercise, is the use of willpower. It’s tough to break the cycle of turning to food that doesn’t satiate you, but using that metaphorical muscle known as willpower – warning, this is not the same for those who have been diagnosed with a food addiction, that’s a whole different psychological ball game.

Today, I practiced my willpower. To start the day, I had water. I had a doctor appointment, and I don’t know about you guys, but if my body is getting checked out, I don’t feel too hungry until I’ve had my peace of mind from the appointment. “Oh, I’m good to go? Groovy, time for an avocado salad, thank you!”

Luckily my appointment was early enough in the morning that I didn’t have to worry too much about hunger. After my appointment it was time to get groceries, but my husband and littlest kiddo were hungry, so where did they go? Oh, just Dunkin’ Donuts. No big.

Did the donut queen have any, though? No, I did not. And it’s not exactly that I didn’t want a donut… but I didn’t feel a particular necessity to get one. In recent months, I would have been on top of it, but after analyzing my erratic food behavior (restrict for awhile, go ham one day, eat at maintenance the next, etc.), I was able to ascertain what my body needed and legitimately craved. What I really needed to do was break the habit of being irregular with my food habits!

For one, I wanted a soy chai latte, because those drinks are delicious and don’t upset my stomach the way coffee and espresso have lately. After grocery shopping, we stopped at Starbucks and headed home. 310 kcals and 60g of carbs! Usually that would be way too much for me in a single sitting, but ya girl needed the energy, let me tell you!

The grocery shopping itself went so smoothly. I mean, we spent about an hour and a half getting everything (or at least almost everything) we needed, so we got some good movement in. Though I still have a leg workout and my kitchen cardio to do!

Yesterday, even, I was surprised at how smart I was being with my food choices – because I kept my goal in mind. My birthday is tomorrow and I have a feeling the pizza I have picked out, won’t even be entirely annihilated, not by me anyway.

Building that willpower, making better choices, staying active – all comes from the amount of effort you put into it. You can’t expect to build deltoids by sitting at a computer all day, nor can you burn fat by doing nothing. It takes dedication, and what’s helping me is keeping that end goal in my line of sight. AT. ALL. TIMES.

 

Strong ARM-ing This Monday

It’s Monday, and you know what that means! Working these guns!

[edit: I totally forgot to post this because after writing this post out, life got busy and then I managed to crash at 10pm, so this is probably going to be a double post kinda day… my bad!]

Ordinarily I like to get my workout done in the morning, but I didn’t have time, so it was 3pm by the time I was free to get my sweat on. Check out my moves down below. All done with 10 lb dumbbells!

Kitchen cardio: 3 – 10 minute increments
Breaking my cardio into 10 minute increments has been a lot more convenient for me, given that it wasn’t nap time. I could do 10 minutes jogging in place, followed by a diaper change, 10 more minutes, oh it’s time to switch the laundry, 10 more minutes, and time to prepare dinner!

Bicep/Back:

3×5 Dumbbell front raise into press
3×8 Hammer curls
3×6 Bent-over reverse fly
3×8 Dumbbell back rows
3×10 Alternate bicep curl

I would have liked to include one or two more exercises, but I was crunched for time so this is where I left it. I’d say it was a pretty decent workout – definitely not overworking myself like I usually do. I’m learning to practice the popular phrase of “pace yourself”.

Monday GUNday

Good morning my beautiful followers! As the title suggests, it’s an upper body day. I’m going to keep things short and sweet today, rather than adding my commentary because ya girl has a bunch of tasks to do on this fine Monday!

3×8 Standing V-raise (3 lbs)
(going into)
Whitney Simmons Shoulder Day IG Post
(going into)
3×8 Hammer Curls (10lb each)
3×8 In n Out Curls (10lb each)
3×8 Tricep Extension (10lb)
3×6 Oil Riggers
3×10 Tricep Dips

I didn’t time my workout and I still have about 30 minutes of kitchen cardio to do, but WOO! Mama feels GREAT! Have a wonderful Monday and rest of the week, everyone!

Bridal Bootcamp: June Edition

Y’all ready for this

Get it? See what I did there?

No but seriously, I’ve got 5 months until I walk down the metaphorical aisle and I want to look as badass as humanly possible, which means it might be time for a little diet switch. I’ve hit a plateau and it is not settling with me very well. Why would it? It’s a flippin plateau! The further along in this journey we go, the more plateaus we hit, that’s just the reality we face.

Before I talk about my health and fitness plans for this month, I need to talk to you guys about something and maybe one of you can offer some advice: My back pain (which may be a workout injury, or a bad mattress, or a number of things that I can’t diagnose) has gotten worse. I no longer sit much during the day and if I do, I’m extremely self-conscious of my posture for fear of back spasms. I thought getting a new mattress might help things but I don’t think that’s going to help. So I’m definitely going to take it easy on my workouts this month, on the off chance that it’s workout-injury related.

TO THE PLANS!

My meal plans are going to stay the same with regards to calories, but instead of just blindly looking around for the least carbs/most protein noms that we have I’m going to be drinking a juice (of my creation, recipes to follow if I can manage that), a protein shake, a salad, and an intuitive meal for dinner.

My workouts will be light and include more yoga (well, yoga in general because my yoga has been so bloody limited). Fingers crossed, I’d love to tone up but right now I need to heal my rebellious back!

I’ll check in with you guys on Monday!

 

EASIEST Peanut Butter Cheesecake (No Bake)

It’s the most wonderful time of the year! It’s also the most stressful, so why the hell would you want to waste time on a difficult recipe when you can make something delicious without all the added stress that comes with it?

This Thanksgiving I was in charge of making cornbread and a dessert. I also decided to make blueberry bread because last minute overachieving is a very real thing in our household.

Ahh… once again the cornbread was a favorite, of course. The peanut butter cheesecake was also appreciated along with everyone’s dishes, if we’re being honest. Before you throw up your arms and say, “but you’re supposed to be running a health and wellness blog, how is this healthy??”, I’ll be doing an entire post dedicated to the subjectivity of health before the year is up! In short: if you always eat until you feel like you’re going to pop, please make changes. But splurging every once in awhile is perfectly fine. Last night, I definitely felt that way (it had more to do with the dairy that I consumed earlier, but the holiday bloat was still there).

But you’re not here to read my Thanksgiving rambles; that’s what Mondays are for! So let’s get right into the easiest peanut butter cheesecake you will ever make. It’s *almost* entirely from scratch! Scroll down for ingredients and directions! The recipe is for just one pan, but double up if you plan on making two like I did!

My significant other psyched me out by telling me the filling was, and I quote, “meh” upon testing it. However when he had his dessert platter in front of him, he nearly melted and said, “This is damn good!” Again, a direct quote!

Ingredients:

8 oz cream cheese
1/2 cup powdered sugar
1/2 cup peanut butter
1/4 cup milk
*Oreo pie crust
*Reese’s Peanut Butter Chips
*Cool Whip

*Store bought because ain’t nobody got time for that.

Directions:

  1. Cream together powdered sugar and softened cream cheese until well blended
  2.  Add peanut butter until smooth
  3.  Stir in milk for another 2 minutes (longer if you’re mixing by hand)
  4. Pour mixture onto Oreo crust and refrigerate for an hour (or honestly however long you need)
  5. Take the defrosted Cool Whip (I put it in the fridge about 4 hours before I need to use it) and spread it across the top of the cheesecake CAREFULLY
  6. Sprinkle a generous amount of peanut butter chips across the top of the Cool Whip topping and voilà! Ready to serve – or refrigerate until you’re ready

The middle slice is the cheesecake that my significant other is about ready to tear into! Truly the easiest peanut butter cheesecake I’ve ever made! Plus, you can use your own creativity with it! Maybe you want to use a little bit of nutella in the cheesecake spread, or you want to drizzle chocolate syrup on the Cool Whip! Or crush up some Nutter Butter cookies to top it off. It’s all up to you!

I hope all of you have been having an amazing holiday season! We’ve still got Christmas and I have 2 family favorites to share with you all next month! Get ready, guys!

Monday Check-In: Weight Loss Logistics

If you’ve ever had negative thoughts about your body, this is the post for you.

Recently we went through all of the boxes we packed from my apartment when I moved here, and there really wasn’t as much as I thought. But what there was a lot of was clothes! I mean, I had 2 suitcases and a duffle bag of clothes that I thought wouldn’t fit for a looooong time. I was happily wrong!

Continue reading Monday Check-In: Weight Loss Logistics