I’m Trying To Eat Clean Y’all

I’m trying really hard, but processed food is so good. Turning down junk food isn’t too difficult except when it comes to sweets! But I’m practicing moderation and really focusing on what I eat MAJORITY of the time. For the most part, I’ve been eating really healthy. I’ve been eating breakfast everyday, cooking dinner, and taking lunch with me to school. But I find myself slipping from time to time. I never beat myself up for it though, especially since I’ve been working out 6x a week. I just know that if I could really buckle down on this clean eating thing, I’d be seeing the body I want real soon. 

Side note: why is peanut butter so delicious? I’ve almost eaten a whole jar in a week! My go to pre or post workout snack is a slice of toast with peanut butter, banana, and honey. Or a simple PB&J sandwich. 

Anywho, I looked at my before pictures and I can clearly see that my body is changing, but I feel like my stomach isn’t going anywhere and that, of course, is the one thing I really want to get rid of. As of now I do cardio 3x a week, but I think I’m gonna do a lil cardio everyday. We’ll see if I can manage it with my strength training workouts. 

I’ve been thinking about this blog and how disconnected I’ve been recently. I used to look to tumblr, or more specifically fitblr, for motivation, new ideas, and guidance for how to be healthy. But now that I have a better sense of what being healthy means and I no longer need as much motivation because I’ve developed healthy habits, I find myself spending less and less time here. I will always acknowledge how much the fitblr community has helped me in my journey to lose weight and become a healthy individual though. And I hope to be motivation for others, which is my main reason for keeping this blog active. But I can honestly say I no longer NEED this blog and that’s a great feeling. 

Burpees WILL make your abs VERY sore!

I was so confused as to why my abs were sore….then it all made sense. I did 50 burpees yesterday. Oh the pain. 

Fitness Update

  • I’ve been to the gym everyday this week so far. 
  • Today was especially crazy because I woke up at 6:30a to cook lunch and dinner since I knew I would be on campus all day. Then I was in the gym by 9a. I felt hella productive.
  • Not really feeling the showers in the gym on campus, but since I’ll be working out a lot during the morning or in between classes, I’ll have to get used to them. 
  • For the same reason, I’ll be purchasing a gym locker for the first time. Talk about dedication. Lol. (only $15/quarter)
  • I eat chicken again. lol (went pescatarian for a while)
  • I haven’t been eating the best food since I haven’t been to the grocery store, but that’ll change after this weekend. 
  • My legs are hella sore.
  • Lifting weights is soooo exhausting!
  • I miss doing cardio all the time lol

That’s the quick version of what’s been going on over the past three days. I was going to type it all out in paragraph form and make it sound pretty and interesting, but I’m way too tired for all that. 

I’ve been pretty motivated so far. I’m hoping that I’ll be able to keep up with everything once school gets more hectic. 

Set Goals!

Don’t enter the world of health and fitness blind. Itʼs important to be very specific about your goals. Take some time, sit down, and really think about what it is you want to improve about your overall fitness level or your body. Be sure to review your goals often and adjust them as necessary.

  1. List 3 things you would like to improve regarding your fitness. (Anything! Stronger, faster, increased energy, more stamina, improve sports performance…etc.)
  2. List 3 things youʼd like to improve about your body
  3. Then, write down how your life will change once you achieve these goals

Don’t let negative thoughts or people prevent you from reaching your goals! If you start to feel unmotivated, re-read your goals. 

I’ll be sharing mine as well!
"A MOMENT ON THE LIPS, A LIFETIME ON THE HIPS."

The saying isn’t far from the truth. Be conscious of what you’re putting in your body.

Food has a direct effect on your physical appearance, but don’t overlook food’s affect on your mental and emotional wellness.

Healthy Bread in Five Minutes a Day! 

For all you clean-eaters out there, it only has 6 ingredients!

trainhard-eatclean-everydamnday:

the-more-u-know:

katlaydee:

(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )

Stretching for the Splits: Quick Guide

I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:

  • Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.
  • Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.
  • Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!
  • Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.
  • Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)

Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!

This is a GREAT post. However, I am VERY close to doing the splits this way. Stretch kicks help bigtime in stretching for this as well. If anybody has a post for stretches for doing splits the other way that would be sublime! and you should share it with me :D

So gonna do this!

Running to Lose Weight by Jay Johnson

Many people get into running for a simple reason: They want to lose weight, and what a great way to slim down. For most people, especially if you are a few pounds overweight, running is a great way to shed some pounds. But before you take on too much running, you need to remember some important constraints that you’ll face as a new runner.

Tip 1: Give Yourself Time to Adapt

First, the ligaments, tendons and bones will adapt more slowly to running than your cardiovascular system. By running just three or four days a week for three weeks, you can get to the point where your 2-mile or 3-mile runs start to feel easier. You may want to run faster. Resist that urge. It takes weeks for your “structural body” to catch up to your “metabolic body.” Said another way, you can build your engine—your heart and lungs—faster than your can build your chassis­—your bones, tendons and ligaments.

Tip 2: Become a Consistent Runner

Second, you should take a long-term approach to running. Commit to running regularly—say every other day—for the next three months, not just the next three weeks. Running will give you a great deal back in many ways. You’ll see improvements in elements as diverse as self-esteem and attitude to practical benefits like more energy during your workday. But this is only true for the person who fully becomes a runner, not someone who runs once a week.

Back to the main question: What if you want to start running to lose weight?

Tip 3: Follow a Run/Walk Program to Get Started

You should be able to shed some pounds easily if you follow a regimented program, ideally starting with a run/walk program (where you run for a given amount of time, then walk, then run again). I really like run/walk programs for people trying to lose weight because it keeps you moving for a longer period of time. You may work out for 30 to 40 minutes or even an hour with a run/walk program, whereas with a run-only program, you might not be able to go a full 20 minutes. 

If your goal with running is weight loss, then you are—at least in the beginning—better served with longer workouts at lower intensities.

Tip 4: Add Strength and Intensity Gradually

The next thing to consider after you have some run/walk work under your belt (say eight weeks) is to move to some general strength and mobility work in addition to your run/walk program. This could be simple exercises like push-ups and body squats. Also, plank/pedestal exercises are great to improve your core strength. Strength training is important at this junction because you will soon want to move to running-only (no walking) workouts. But before you do, you need to make sure that all of the bones, tendons and ligaments can handle not only more minutes running, but also some minutes of faster running. 

This is a great time to work with a personal trainer. If you’re strapped for cash, no worries, you’ll only need this person for a few weeks, and you can continue to do their workouts once you enter the next phase of your training. 

Tip 5: How to Continue Losing Weight

If you want to continue losing weight on a running program, then you need to keep increasing the volume, or how far or long you run. The body is very cautious about fat loss. While those first few pounds may have come off easily, eventually, a 20-minute run isn’t going to keep you losing weight at the rate it once did. But, now you’re ready for more running. And it’s a great time to sign up for a 5K or even a 10K, and follow a training program. You’re fit from the run/walk program, and you’re strong from the general strength and mobility program. 

Tip 6: Be Smart About Progression

The one problem with this phase in your training is the desire to run faster. No doubt you’re thinking, “If I run harder or faster, won’t I burn more calories?” 

The answer is yes, but the problem is that your risk of injury goes up when you attempt to run faster. This is why I think it’s important to work with a coach (or a personal trainer, if they have a sound foundation in running training methodology). A coach can help you find that fine line between running a controlled, challenging pace in a workout, but not crossing the line into an area that will lead to injury.The same thing is true about making big jumps in mileage. You might think, “If I’m losing a pound a week at 30 miles a week, then I should try to run 45 miles a week and maybe I’d drop two pounds a week.” 

You need to be cautious when bumping up your mileage. Can you handle one week at a new level? Probably. But can you handle two weeks, plus faster workouts? Probably not. Again, a coach can walk you through the correct next steps in your training, and prevent you from taking the wrong next steps.

Bottom line is that running is a great way to lose weight. All you need to do is be patient, knowing this is a journey of weeks and months. If you’re patient, you’ll see good results from your running efforts.

arthlete:

Another commission for Natalie. :>

arthlete:

Another commission for Natalie. :>

Non-traditional Pancakes

I had pancakes for breakfast, and even though my roommate wasn’t too fond of them and declared they aren’t “real” pancakes, I found them to be rather tasty. Now they weren’t my moms delicious homemade pancakes, but for those of us trying to find good substitutions to the out-of-a-box, just add water pancakes, these are a good fit. 

It’s a simple recipe I ran across on tumblr and only calls for two eggs and one banana. You simply mush the banana, add the eggs, mix together, and cook. If you’re like myself, then you prefer to store your bananas in the fridge. This will give you a bit of trouble in the “mushing” stage of the recipe. My suggestion is to pull a banana out at least 30 mins before you plan on cooking so that it can soften up. I also suggest adding cinnamon for extra flavor. 

Before you turn up your nose and dismiss the idea of pancakes made with bananas, think about what toppings you usually like on yours. If one of those toppings is bananas, then get your nose back to its normal position because these pancakes just so happen to taste just like pancakes with bananas (I mean, they are made out of bananas for crying out loud). Luckily you can skip out on all the additives and extra calories that come with banana syrup. Just add honey or maple syrup and you’re good to go!

"Get up and out. You only regret the workout you didn’t do."
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