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Showing posts from June, 2014

Favorite Trader Joe Finds

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I do most of my grocery shopping at Kroger, Meijer, and Wal-Mart, but there are a few things I can only get at Trader Joe's, so I go about once a month. The only reason I don't go more often is because I hate driving out there! I thought I'd share some of my favorite Trader Joe finds with you. Sprouted wheat bread:  I know many people avoid wheat, but it doesn't bother me. I just gotta have my bread every now and then! ;) I love this bread because it only has 7 grams of carbs, and it tastes really good toasted!  Aioli Garlic Mustard Sauce: I have never been a mustard fan, but recently it has grown on me. I started using it in my tuna instead of mayo for when I need a quick snack. But then I found this Aoli Garlic Mustard Sauce, and it's so good mixed in with my tuna!
Parmesan Ranch Dressing:  I hate vegetables. I'm not being a baby- I really have tried all different kinds, prepared all different ways...and I hate them all. I am not even a big fan of salads, but I…

Caution: Cuteness Overload!

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My sister and niece came to visit me yesterday!!
She is growing so fast! She'll be a year old in less than a month! We had a fun day playing in the pool. She loved it!



Isn't she just the cutest thing ever?! I love her!

What I Ate Wednesday!

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Breakfast:
1/2 cup oats, 1 spoon pb, 1 scoop whey protein + coffee w/cream

11:30 Post workout:
Muscletech's Platinum iso-whey mixed with almond milk, a heaping 1/2 cup of Sherbet ice cream

1:00 Lunch
2 eggs + whites(don't measure) scrambled with a little mozzarella cheese, 2 gluten free waffles with sugar free syrup

4:30 Snack
4 oz crockpot chicken & carrots, 1 Fuji apple

7:30 Dinner
Leftover pulled bbq pork, roasted red potatoes, 1/2 cup broccoli

10:00 Bedtime snack
2 spoonfuls of peanut butter + rice cake, 1/2 cup cottage cheese

I entered in my food to myfitnespal.com just for fun! So here is my very APPROXIMATE macro breakdown(since I don't measure everything to the exact amount):
2,234 calories
203 grams carb
89 grams fat
150 grams protein



Also tracked my rest day food from yesterday and found that I am under where I want to be for calories. Since I've been having less meals on my rest days, obviously I need to add a little more to the meals I'm currently eating!…

What Do You Feed Your Soul?

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Are you as meticulous about what you feed you mind and soul as what you feed your body? Many of us are so careful to eat foods that are good for our health and our physique that sometimes we can forget that our soul needs nourishment, too. In fact, that is even more important than our physical health.

We can't eat one healthy meal a week and expect to have a healthy body if we only feed it with junk the rest of the week. In the same way, if the only time we pray and read the Bible is once a week at church but feed our minds with "junk" the rest of the week, we can't expect to be healthy spiritually. It just doesn't work that way!

We are constantly surrounded by negativity, bombarded by our culture and the things it says are "right". If we don't stay rooted in God's Word, if we aren't careful of the things we listen to/read/watch we can easily become caught up in the things of the world and lose sight of what really matters. We can easily be…

Weekend Recap & Other Stuff

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Happy Monday! Hope ya'll had a great weekend! It was hot and sunny here, but I'm not complaining. Perfect for floating in the pool all weekend! :) I started the weekend off with deadlifts and a million prowler pushes!  I'm switching to sumo deads for a little while to see if I can increase my weight without jacking up my back, which always seems to happen any time I go over 200lbs on conventional deadlifts. I've never done sumo style consistently, but I'm going to stick with it and see if it works better for me. This was 190 for 5. Which style of deadlifts do you all prefer?
I am sad to say that I finished "Divergent"...I didn't want it to end. But I'm excited to watch the movie and then read the next book! We had a yummy "treat meal" this weekend -pulled pork, corn fries, and then ice cream for dessert! All those carbs don't count on leg day. ;)
Went to church Saturday and then played some putt-putt afterwards.
Took a pretty ri…

Three Things Thursday

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1)I'm excited to announce that I'm now a part of Team Crazy Ripped! I came home the other day to find some really cute workout clothes in the mail that I couldn't wait to try on(and flex in, of course!) They are all super comfy and fit perfectly! You can check them out at CrazyRipped.com!



2)I picked up a couple of books at the library the other day that I'm so excited to read! So far, I'm hooked on Divergent already. Now I'll have to see the movie when I'm finished! Who else has read the book or seen the movie? Did you like it?
3)Some good articles I've come across lately that you should check out! http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1192/Seven_Mistakes_Women_Make_When_Trying_To_Change_Th.aspx http://www.petiteathleat.com/ http://bretcontreras.com/a-spectacular-glute-transformation/ http://www.bodybuilding.com/fun/lift-more-live-more-this-summer.html Hope everyone's week is going great so far! Guess what? It's almost Fri…

Workouts & Weekend Pics

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It was an absolutely gorgeous weekend here in Kentucky-temps in the 80s and 90s with low humidity. Perfect summer weather!
 Saturday we floated in the pool, went out for pizza, to a baseball game and then walked along the waterfront to watch the sunset. Sunday was church and more pool floating! 
It was my husband's pick for our treat meal this week, so of course we ended up at Johnny Brusco's!  Such a perfect day for a  baseball game!  Gorgeous night on the river.   I LOVE summer!!! So this week I'm changing my workouts up a little. Here is my plan for the next 4-6 weeks. Just made a few exercise swaps, so nothing that different from my last workouts.

Upper Body
1)Hang cleans-5x3
2)Weighted pull-ups: 5x 3-5
3)BB overhead press: 5x3-5
4a)Chest supported DB Row: 4x8-10
4b)DB incline bench press: 4 x 8-10
5a)Farmers walks or OH carries
5b)Calf raises 4x8-12
Abs-Stir the pot plank or ab rollouts

Lower Body
1)Box jumps: 3x5
2)Box Squat: 4 x 5-8/ front squats?
3)BB hip thrust:…

Meals in Pictures

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My meals are nothing fancy, they aren't pretty, and... I sure ain't a cook! But I just wanted to share what some of my meals look like to show that you can be lean and fit without eating fish and asparagus at every meal. Sometimes I think I'm going to scream if I see another picture of a salad or fish and asparagus in my Instagram news feed!!!
 In fact, I don't eat a lot of things that typical fitness people eat, simply because I don't like them, and I'm not going to force myself to eat foods I don't like. So you won't see fish, asparagus, avocados or sweet potatoes in any of my meals! I would not eat any vegetables if I had the choice, but I do try to get them in here and there, as I know the importance of eating vegetables. I'm actually a junk food lover who tries really hard to eat healthy! Breakfast: Breakfast is always oats, peanut butter and protein. I could (and do 95% of the time) eat this for breakfast every morning and never get tired of it…

Exactly.

You know what happens when you place a food off-limits?
You start craving it.
The crazy thing is, the cravings will kick in even if you never would have really wanted to eat it initially.
Why?
Because that's the way the human mind works.
Don't think of a pink elephant.
Don't open that one door in the corner of the house.
Don't pick your nose at the table.
All of a sudden, you're exerting so much energy in trying to actively *not* do that one thing that ironically, that's *all* you can think about.
Instead of "don't" behaviors, I'm a fan of "do" behaviors.

For example:
Do try to consume 1g protein/1lb bodyweight per day.
Do shoot for a gallon of water.
Do weight train 3-5 days a week.
Do get 6-8 hours of quality sleep a night.


You see how much that shifts your focus away from the negative and onto the good?
Say no to restrictions.

-Sohee Lee

Pray More, Worry Less-Try It!

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I went through a phase a while back where I was experiencing anxiety-some of it was due to obsessing over my training and nutrition and worrying about my family, but also sometimes it seemed like there was no reason for it. It was just like a constant nagging sense of anxiety in the back of my head, even when I didn't feel like I was worried or stressed about anything.

I can say now that that feeling has greatly diminished, one of the reasons being that I began to pray more.

I have always prayed, but usually it was just at night as I was going to sleep. And honestly, most of the time, I'd fall asleep before I finished! But for the past year or so I have really made much more concentrated effort to fix my thoughts on God, to spend more time in His Word, and to pray frequently throughout the day-all day. And it has really made a huge difference.

People so often have a tendency to just pray when something bad happens, or when they need something, like God is there to just answe…