Get Moving

It's been a while since I've done a Workout Wednesday post, so here it goes. How many of you made a New Year's resolution to get out and exercise more? Are you still on your plan or have you strayed? We all need a little motivation now and then. Let's be honest, some of us need motivation every single day. If you struggle exercising, try something different. If you are tired of Pilates, try yoga. Mix it up and don't do the same thing every day or even every week.

Running is my thing.

Some days I choose to go to the gym and spin or work out on an elliptical. For me, the hardest part is physically making myself not sleep in that extra hour or deciding that I have to eat a meal as soon as I get home from work. Splash some cold water in your face, grab a granola bar and get moving, ladies. 

Speaking of water, are you drinking enough water? I was more than thrilled when I was told last week after a facial that my dry skin is only on the surface and that my skin is hydrated. I guzzle water all the time. I saw this idea on Pinterest and think it is a great way to make sure you are drinking enough water. 

via

Find cute workout clothing. If that's what it takes to get you motivated, do it. Go to Target and get something bright orange or teal. Stop by the Nike store and get some new kicks. Since the big move, I have fallen head over heels in love with Lululemon workout gear. When I went in on Saturday I realized it might be a tad bit bad when the girls ask if I had ordered the running crops that hadn't come in on their Thursday shipment. Or is that a good thing?? Maybe a bit of both. All of you southerners are enjoying warm weather, but the snow is still falling here. My picks of the week are the Layer Me Long Sleeve Shirt and the Wunder Under Pant. The shirt is medium thickness, between the Swiftly Tech Long Sleeve and Runder Under Long Sleeve. And the pants...well, just go try them on. They are my favorites. 

via, via

Make your workout fun! You don't have to kill yourself to exercise. Find a friend and go for a hike or break out your old tennis racket. It is amazing how much better you will feel after you get out and move. 

Do you have any tips or favorite workout clothes? Please share! Happy Wednesday, lovelies!

Push Through The Heat

Let's talk exercise and health. I haven't done one of these posts in a while, but you, as my readers, always tell me how much you enjoy them. The weather has been miserably hot here. My run at 7:30 the other night started when it was 99 degrees. One of the worst things to have happen is to become dehydrated. Say it with me, drink more water, drink more water, drink more water. Add lemon to it if it is too boring and plain or squeeze in some orange and mint. You have got to be hydrating yourself before, during and after your work out.

via

It seems to be a lot harder to exercise in the summer because nobody wants to get out in the heat and sweat even more than normal. If you are used to going to a gym, somehow that seems hard, too. Quit looking at the scale and just get out and be active. Your body will thank you for doing cardio for thirty minutes 3-5 times a week.

via

Good gear really makes a difference, especially in the hotter weather. Find fabrics that breathe. I know that I've told you about these before, but I swear by CW-X's sports bras. They are fantastic. Have you heard of The Clymb? Similar to Hautelook, Gilt and Ruelala, it is designed for people who love the outdoors. Get on and check it out. This past weekend they had CW-X gear on it and I scooped up some new sports bras for less than half of their original price.

via

Find something to get your heart rate going that you enjoy. Don't be afraid to try something new. If you like pilates, try yoga. Bryan and I go a local mountain bike trail together, but he rides and I usually run. It is something we can do together, yet also what we both like best. It is much easier to brave the heat if you are doing something that allows you to have fun while exercising. 

via

Many people find it is easier to get motivated to exercise if they have a partner to go with to the park or gym. Whatever it takes to get yourself in shape, make it happen. It can be way too easy to convince yourself not to put on those tennis shoes, but when you have someone holding you accountable you don't have as many excuses. This morning I saw two college girls {like these in the picture} out bright and early running on a bike path through town. While they waited at a cross walk they were laughing and talking about something; you could tell they were having fun together. 

Enjoy something cool and refreshing after your work out. This Garden Fresh Mediterranean Bruschetta is perfect for a snack or appetizer that doesn't require cooking, but is healthy and light. My suggestion would be to use wheat or a multi-grain bread instead of white bread.

via

Also, I'm all about enjoying healthy fruit popsicles. {Pinterest is full of great recipes.) Feel free to leave any tips or suggestions you have on how to embrace exercising in the heat. Have a great day!

Get Healthy

As it has become my typical Wednesday topic, I awoke this morning thinking about my fitness and health post for today. After a conversation Bryan and I had last night, I cannot begin to tell you how distraught I am about what people do to their bodies these days. Our world has a misconception that everyone needs to be rail thin like the sickly models we see showcasing the latest fashions, yet more people are more obese than ever before. I will not allow myself to get on a tangent about all of the unhealthy ways or fad diets that people are using, because the fact is plain and simple that your body will not function properly and the fat will not stay off unless you get it in shape the healthy way by eating right and exercising.

I know that everyone, myself included, can get into ruts where it is hard to pull out. But, just because you haven't worked out in the past week doesn't mean that you don't need to go today. In order for your body to be its very best you need to take care of it.

via

It's the little things in life that can slowly add up to making you a healthier you. You don't need to overwhelm yourself and get bogged down. Put back the carton of ice cream when you are at the grocery store. Take the dog on a walk around the neighborhood twice instead of just once.

via

Need something fun to do at the beginning and end of your dog walk? Do some jumping jacks.

Incorporating fruit into your every day diet is another small step to take to living a healthier lifestyle. My mother in law is the world's best about making a fruit platter when we are visiting and putting it in the fridge to have for snacking.

via

One of my favorite breakfast meals is fruit, Greek yogurt and walnuts mixed with rolled oats. There are many different combinations you can make with these basic ingredients.

via

My challenge for you this week? Put back the chips and coke for a snack and pick up a piece of fruit and a glass of water.

via

Workout + Pasta Salad

Have you all seen this picture floating around Pinterest? This lady is working hard. Are you doing your blogger workout each day?

For those of you who are runners, Daphne got back in the swing of things this week and did a wonderful Marathon Monday post on breathing correctly. Go check it out and tell her how much you enjoy it. She has some fantastic workout posts.

What's my tip of the week for you? Cut out the sugar. Before you slather on the salad dressing or drink that vitamin water, check the sugar content. I highly suggest you cut out cokes or scale back if you drink them frequently. They are so bad for you. Google "foods with sugar" or "foods high in sugar" and you will be amazed at what all is listed.

Need a little help getting motivated to exercise? I thought this tip from a Pinterest user was great. Put money in a jar each time you work out and let it go towards something you have really wanted. Another option is to make a list of rewards for each milestone you complete. {Write it out to hold yourself accountable.} It could be to purchase a new sports bra after you have been able to run three miles without stopping. Or to buy a new dress when you lose an inch in your waistline. Set realistic goals and work towards them with something fun as an incentive.

I used to rarely eat whole grains. That was one major thing that I have altered in my eating habits the past year. They reduce cholesterol, the risk of heart disease, certain cancers, and diabetes.

"Whole grains are necessary for proper digestion, calming the nervous system, encouraging sleep and satisfying hunger and taste, thereby decreasing cravings, while promoting energy and endurance, elimination, good reflexes, a long memory and clear thinking. Whole grains require a different digestive procedure than refined grains do."

Health & Wellbeing

A loaf of bread is rarely found in my house, and if it is, it is a multi-grain bread. I prefer to buy whole grain tortillas or pita pockets as alternatives to regular bread loaves. Bryan and I both eat oats for breakfast at least 3-4 days a week, in one form or another. All of the pastas we use are whole grain, too. This is just a health choice that we have made together. It is a lot to make a major change in your eating routine, but I encourage you to add whole grains into your diet, whether it be for breakfast, lunch or dinner.

I enjoy making pasta salads when the weather is warm. They are easy to put together at beginning of the week and usually last for days. If I eat pasta salad for lunch, I will eat a lean protein and something green for dinner.

Greek Pasta Salad

Dressing:

1 cup olive oil
3/4 cup red wine vinegar
2 tsp. garlic powder
2 tsp. basil dried basil
2 tsp. dried oregano
2 teaspoons Cavender's Greek Seasoning

1-1/2 tsp. freshly ground black pepper
2 tsp. granulated sugar

Salad:

1 pound rotini pasta, cooked according to package directions
1 pint cherry or grape tomatoes, cut in half
1 large cucumber, seeded and chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
4 green onions, thinly sliced
3/4 cup Kalamata olives
1-1/2 cups crumbled feta cheese

2-3 chicken breasts, grilled and sliced into small pieces (optional)

1. Mix all of the dressing ingredients together in a small bowl and let sit.

2. In a large bowl, combine cooked pasta, tomatoes, cucumber, bell peppers, green onions, olives, feta cheese and chicken.

3. Toss the pasta in about 1/2 of the dressing. If you think it needs more, add to it. I never use all of the dressing. Chill and serve cold.

*Feel free to use pepperoni instead of chicken. Add anything else you might enjoy.

*The picture above doesn't show it made with peppers or the cucumber.

*The original recipe says to add 1/2 of the dressing to the pasta and chill over night. Right before you serve it you are to add the rest and toss. This is way too much dressing in my opinion, therefore I only use about half.

..........

Go check out the items added to my Blog Sale!

It's Your Body

After being at the farm for five days I'm heading home this morning. Bryan had a semi-whoopsie-daisy accident this weekend and decided to take the day off yesterday instead of sitting at a desk all day. While we were inside eating lunch, I surfed the web for local races. It was very frustrating to find that there really are none in our area. {I'm not driving an hour and a half for a 5K.} Surprisingly, I did find a 10K in a neighboring town for May 12th. I've never run a 10K race before. Sure, the dirt roads are one thing, but I'm already getting butterflies in my stomach just thinking about it. This first one I am not doing for time. Like my dad said, I'm going to go out and act like it is any other day of running and log the miles. It has been years since I've run races, but I'm pretty excited.

I am very competitive, thus it is hard for me to think about running anything and not timing myself. I don't like doing something just to do it, I want to do it and be good at it. I might suffer from a slight type-A personality disorder.

We are now into month four of the year. How is your exercise plan? Does it still exist? My goal was to live a healthier lifestyle all the way around-from exercise to eating. I've been chug-a-lugging a ton of water lately. My advice if you struggle with that? Get a 24oz. Tervis Tumbler {straw + lid} and carry it with you everywhere you go. I drink anywhere from 4-7 of these a day.

Click here to order one.

If you are feeling discouraged right now, don't let yourself get down! It's not about having the perfect body to squeeze into a swimsuit for the summer months. It's about being healthy for YOU! It is a life-long commitment that only you can make for yourself.  

Starving yourself or skipping a meal will not help you at all. If you try to lose weight the unhealthy way, it plus more will come back to bit you in the rear. I stand behind the age-old saying that breakfast is the most important meal of the day. You've got to have protein to keep your body going between meals. Energy has to be coming into your body in order for your body to be able to burn fat and get rid of it. For portion control at meals try to remember this:

I am always trying to think of new ways to cook green veggies, which I think need to be incorporated into every meal. Brussels sprouts have become a new go-to green veggie in our house. This recipe I have made at least three times now.

via

Maple Cayenne Roasted Brussels Sprouts

Ingredients:

2 pounds Brussels sprouts, halved lengthwise
1 Tbsp. olive oil
salt to taste
1 Tbsp. maple syrup
1/8 tsp. cayenne pepper

Directions:

1. Preheat oven to 400*F.
2. Toss Brussels sprouts with olive oil and salt and spread on a rimmed baking sheet.
3. Roast 15-20 minutes, stirring halfway. They should be tender and browned.
4. While the sprouts are roasting, in a small bowl, combine maple syrup and cayenne pepper.
5. Pour the maple syrup/cayenne mixture over the sprouts, stir to coat, return to oven for one more minute.

6. Serve and enjoy!

Health + Spinach Burgers

The past few Wednesday I have not posted about fitness and health. To be quite honest, I didn't get much reaction from my workout posts and that discouraged me, but there were a few people who said they loved them. The past couple of weeks I've been in a workout rut. I was up to running 6 miles and exercising 6 days a week. Being out of town and on the road has made me only able to go about 3 days lately, and that is frustrating to me. What am I going to do? Make it a point to get out of that rut and go back to the gym this morning, even though it is pouring down rain outside. We can always find an excuse, right?

Even though I have already donned a swimsuit twice {thank you warm weather}, there is still a little work that needs to be done before I am ready for the summer. For me, the issue is not being thin or needing to lose weight, it is getting toned.

This workout has been floating around Pinterest. Have any of you tried it? I've got a new ab video that I have been doing, but I'm always up for tying something new.

Speaking of bikinis, how adorable is this swimsuit from Anthropologie? Now, if only I could figure out how to squeeze into the top I would be a happy gal.

............

It doesn't always happen, but a few years ago Bryan made a request that we eat a vegetarian dinner at least one day a week. On Monday I made spinach burgers. They were extremely easy to make, had plenty of flavor, packed with protein and were low carb. 

  

Spinach Burgers

Ingredients:

1 bag spinach, thawed and pressed dry

2 egg whites

1 whole egg

1/4 cup onion, chopped

1/2 cup cheese, shredded (I used cheddar)

1/2 cup bread crumbs

1 tsp. red pepper flakes

1 tsp. salt

1/2 tsp. garlic powder

olive oil

Directions:

Thoroughly mix all of the ingredients together in a bowl.

Drizzle some olive oil around the bottom of a large skillet and get it hot over medium heat. While this is warming up, form spinach into patties. {I was able to make eight, but depending on your sizes that might vary.}

Cook 4-6 minutes on each side.

Serve them with a bun or eat them sans bread. I whipped up some cayenne ranch and served them in whole wheat pitas.

Enjoy!

Color Run

This week's posts have all been about color! It was not planned that way, but just sort of happened along the way. I spied one of the coolest races that I have ever heard about. I am completely bummed that I missed the closest one (in Dallas) this past weekend. But, be sure to check out the Color Run website to see if there will be one near you this year.

It is a 5k race, but more like a run than an actual race. It is all about getting out and having fun with your family or friends while running. Each leg of the run is a different color. Literally, you get color thrown on you while you are running. Nothing about it is harmful in any way, the site states, except that you might get in trouble for having too much fun. I think this is a wonderfully creative idea to get people out to exercise.

Just the music in this video makes me want to participate!



How have your work-outs been going lately? My run on Monday was painful. I'm talking miserable every single step of the way. Sometimes it just happens and you have to push on through it.

Here are a few helpful tips to help you out this week.

I have not tried this smoothie yet, but the ingredients are on my grocery list to pick up next time I go to the store. It sounds so yummy to me.

Pineapple Mango Green Smoothie

1 cup almond milk (or milk of your choice)
1/2 banana, frozen
1 cup chopped mango
1/2 cup chopped fresh pineapple
2 cups fresh spinach
1/2 cup of ice

Blend together and enjoy!

via

Wednesday Wellness + Smoothies

Happy Wednesday, lovelies! Sorry that I have been absent the past few days, sometimes life just needs all of my attention. Yesterday Bryan unexpectedly took the day off, so I was a very happy wifey. Hunting season Duck season is over, so at least some hunting things can be moved and tucked away. We did not get to ride the mountain bike trail over the weekend like I had mentioned, but we did get to ride it yesterday afternoon. The weather could not have been more perfect-I wore shorts!

My sister and I have both kicked it into high gear in our fitness routines. She has never been a runner, and for the first time is running! That makes me giddy, because I prefer running over any other source of exercise. We have both been cooking much healthier, too. It seems to me that if you take the time to exercise, why would you turn around and put junk back into your body? I do not keep a food journal, but I know that they help many people who are trying to lose weight. I do use a fitness app on my IPhone called RunKeeper that keeps up with all of my daily workouts. If nothing else, it is wonderful to have a friend who can hold you accountable and give encouragement.

For me, the two areas that need work on (minus the cardio) are my arms and abs. I ordered a new ab workout dvd that should be arriving any day.

With all of the wonderful resources that the Internet provides, there is no reason to make healthy food boring food. Gina's Skinny Recipes is one of my go-to places to look when I need a little creative help. I have yet to make anything that has not been liked.

This picture and its words have been my inspiration lately. I think I should print it and post it somewhere on a mirror.

............

For me, smoothies are yummy after a hard workout. I eat breakfast around 6:30am, so if I go to the gym at 7:30, I am starving by the time I get home. Here are two of my newest favorites. I have actually used the peanut butter one for breakfast a few days. I have never used protein, but it would be great added to either of these to help sustain you until lunch.

Morning Smoothie

1 banana

4-5 strawberries

1/2 c. blueberries

1 peach, peeled

 1cup fresh spinach

splash soy milk

1 TBSP Greek yogurt

2 tsp honey

1/2 cup crushed ice

Blend everything together in a blender.

(The morning I took this picture I did not use a peach or strawberries. I also substitute agave nectar for honey.)

Peanut Butter Banana Smoothie

2 bananas sliced and frozen

1/4 cup oats

1/4 cup peanut butter

3/4 cup milk

Blend the oats in the blender first, until they reach a powder consistency. Add the rest of the ingredients and blend until the bananas are smooth.

Do you have any smoothie recipes that are wonderful? I would love for you to share them. Please post them in a comment or leave a link the where the recipe can be found. Have a great day!

Wednesday Wellness + Semi-Wordless

One of my favorite things to do on Wednesdays is link up with Daph over at Flip Flops and Pearls. I have not done it lately, but I actually thought in advance this week and planned it so that I could link up with her today. Be sure to go over and tell her hello!

I wanted to do a post on wellness today, so I combined the wordless and wellness part. Let's get down and dirty, how is your New Year's fitness goal going? Come on, I know a lot of you made them. I did not exercise last week, but this week I am back on board and feeling better than ever. If you miss a week do not feel like you are a failure, pick back up and get on with it. Only you can make a difference! I only allow myself to by healthy foods at the store. You do not see me putting chips or cookies into my buggy. Except for that late-night run to the store with Dr. Ash on Sunday. If I have them, I will eat them, so therefore I just don't do it. If you eliminate the bad snacks, you force yourself to eat the good snacks that you have purchased. That in itself is a huge help!

This has been posted before, but I want to share it again with you today. When my mind draws a blank, I find myself going back to this to look for a new option.



I have found lots of motivational pictures, but when I stumbled across this work-out plan, I knew that it needed to be shared.

Get that body ready for bikini season...you've got plenty of time...it's only January, ladies!

One of the most important things to remember is to drink water. Drink water. Drink Water.

Have a great and healthy day!

via, via