Monday, June 30, 2014

Favorite Trader Joe Finds

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 can eat them if I use a dressing. After finding this yummy dressing at Trader Joe's, I actually look forward to eating a salad! Especially with some grilled chicken! Soooo yummy!
 
Turkey Bacon:
This bacon is the best bacon I've ever had. I actually prefer it to regular bacon, and it is definitely WAY better than most turkey bacon you get at grocery stores. And even better, it has no nitrates or nitrites.

Thin Mini Crackers
One thing I used to LOVE was chips! I do miss my Doritos....BUT they are not something I want to "waste" my calories on, so I don't eat them anymore unless it's at a family cookout or something. But sometimes I do crave something crunch/salty, and these rice crackers do the trick!  I'll just have a small handful of these with a meal or snack, and my craving is satisfied!
 
Cookie Butter!
And last, but not least, good ol' cookie butter! Just a warning-if you are someone who has a hard time with portion control...you should not buy this. It is like one of the most delicious things I've ever tasted!  I don't have it often, but every now and then I'll have a spoonful as my bedtime snack or on a piece of toast with breakfast.
 
There you have it! What are some of your favorite things to get from Trader Joe's?

Friday, June 27, 2014

Caution: Cuteness Overload!

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!
 
 

Wednesday, June 25, 2014

What I Ate Wednesday!

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!

Tuesday, June 24, 2014

What Do You Feed Your Soul?

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 become distracted from God by all the other things that grab our attention if we don't make a daily effort to feed our minds with God's truth.


Here are a few ways that help me to keep my thoughts fixed on God every day and to make sure that I'm feeding my soul as well as my body:

*Listen to Christian music.
I love many different styles of music, but most of the time I choose to listen to Christian music. Yeah, I love a good beat, but with Christian music, it's so much more than that. Listening to Christian songs when I'm in the car is a way to praise and worship God. The words have meaning; they are a prayer. Plus, when I get a song stuck in my head I would rather it be, "Fix my eyes on You" than "You know what to do with that big fat butt." ;)

*Read Christian books
Of course, reading and studying the Bible for ourselves should come first and foremost, but reading Christian books has definitely helped me to grow in my faith and have a better understanding of God's Word. Some of my favorites are: "The Christian in Complete Armour", by William Gurnall, "Gods at War" by Kyle Idleman, "The Jesus I Never Knew" by Philip Yancey, "The Journey"by Billy Graham, and "Taking God Seriously" by Ferdinand Mahfood. And there are so many more!

*Follow Christian pastors/authors on Facebook.
Facebook nowadays is often a place where people go to vent or complain or air their drama to the world. Not that I have never done that before, but I do enjoy Facebook more when I see positive messages more-so than a bunch of negativity. I follow quite a few Christian pastors/authors who often share bible verses or quotes that help keep my mind on God throughout the day. I love scrolling through Facebook and seeing bible verses and quotes. A few of my favorites to follow are: Tim Keller, Joyce Meyer, Kyle Idleman, Completely Committed Followers, Chuck Swindoll, and Unlocking the Bible, just to name a few.

*Read a Psalm every night before bed.
In addition to my devotional and Bible reading each day, I also like to end the day reading a Psalm or Proverb every night before I go to bed. I think putting scriptures in our head and focusing our thoughts on God before we go to bed is one way to let His word take root in our hearts.

 
What are some things that you do daily to "feed" your soul?

Monday, June 23, 2014

Weekend Recap & Other Stuff

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 ride in the Jeep Sunday evening.

Today I had a great upper body workout -was able to get 4 ring muscle ups in a row, which surprised me because I only do them every now and them, and it's always just one at a time. I don't know if there is really any point in doing muscle ups if you don't compete in CrossFit, but I just like to know that I can do them...and you never know, I may decide one day to do a CrossFit workout again one of these days...  
I love getting stronger and improving on things! I know I'm not the strongest or the biggest, but I'm bigger and stronger than I used to be, and that's all that matters!

Thursday, June 19, 2014

Three Things Thursday

 
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!
 
Hope everyone's week is going great so far! Guess what? It's almost Friday!! :)

Monday, June 16, 2014

Workouts & Weekend Pics

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: 4 x6-8
4)Reverse DB lunge from low box: 4x8-10
5a)Pullthroughs or reverse hypers: 3x15
5b)Seated band abductions 3x20-30
Finisher: Tabata split squats

 
Upper Body
1)BB clean or snatch: 5 x 3-5 
2) Bench press: 4x5-8
3a) TRX row: 4x10-12
3b)Landmine press: 4 x 10
4a) DB or TRX curls: 3 x 12-15
4b)TRX or ball pikes: 3x12
5)Lateral raises 
 

Lower Body
1) Sumo deadlift: 4x8
2) Leg press: 4 x 12-15
3) BB hip thrust: 3x12
4a)GHR: 3x12-15
4b) Band walks or cable abductions
Finisher-Prowler push

Hope everyone enjoyed their weekend! What are your workouts looking like lately? Are you incorporating any new exercises?

Tuesday, June 10, 2014

Meals in Pictures

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. It's quick and delicious! Like, I seriously wake up in the morning looking forward to this meal! If I do have something different, it's usually toast with peanut butter and a protein shake on the side. I need something fast in the mornings, so this does the trick.


Post workout:
These are my "fun" meals that I change up each time. This is where I get to have a treat like cereal or a Skinny Cow once or twice a week, and then it's a fruit smoothie twice a week. 


Lunch: 
 I like eggs...and potatoes, as you can see! I almost always cook up eggs for lunch- the only thing that changes is the carb source. It's either Ezekiel bread, gluten free waffles, fruit, a whole wheat tortilla, or roasted potatoes. I also sometimes have turkey sausage or bacon on the side. 

Dinner:
I have ground turkey mixed with rice and salsa twice a week on the nights I have to eat at work, because it's quick and portable. And really tasty! Then it's usually chicken or turkey burgers with potatoes and veggies the other days when I don't work evenings. Fridays are always burger nights, Saturday is usually our treat meal, and then Sunday we'll have salmon patties or grill up something like steak or chicken thighs.


Bedtime snack:
I always eat right before bed. It's either a protein shake or cottage cheese with 2 spoonfuls of peanut butter, and sometimes I'll have my peanut butter on a rice cake. 
 
As you can see, I'm definitely not a carbophobe! I have carbs almost with every meal I am not low carb or even low fat. Although I don't track my food intake right now, from when I have in the past, I pretty much eat about an equal amount of carbs, protein and fats on a daily basis. Because I eat an adequate amount of each food group, I don't have horrible cravings, and my meals leave me full and satisfied. Even though I'm not as restrictive as I once was, I'm still careful about what I eat. But being able to eat potatoes and bread now without fear that it will make me fat makes me a happy girl. :)
 

Thursday, June 5, 2014

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

Tuesday, June 3, 2014

Pray More, Worry Less-Try It!

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 answer  their every beck and call. But the things is, that is not how a relationship with God should be. Think about how you would feel if there was someone in your life who always came to you when they needed something, but never wanted to spend time or talk with you. I know that I wouldn't like that very much!

The thing is, you can and should talk to God anytime, like you would your closest friend. He wants you to give your worries and cares to Him- He really does want the best for you! When you know God and how much He loves you, when you truly believe that, it makes all the difference. It really does help you not to worry so much when you know and believe in the goodness and faithfulness of God. But if you don't believe that God is on your side, or you doubt that He is even listening or that prayer even makes a difference, of course you're not going to want to pray.

It may be hard at first to know how to pray, or what to pray. But you can just start with a few minutes every morning. Simply thank Him for giving you another day to live. Ask that He will lead you and guide you through the day.

As you drive to work in the morning, think about all that He has blessed you with and thank Him for it. Thank Him for His mercy and His grace, for sending His son to die for you so that you can know Him and have REAL life!

If you struggle with worry and anxiety, ask Him for peace. Ask that He will help you to find joy in Him, to be content with what you have, and to help you not to worry about things that won't matter in the long run. When you find yourself worrying about something, give it up to Him.

Then, start praying for others. I think that when we are only focused on ourselves and all of our problems all of the time, it just intensifies our stress and anxiety and unhappiness even more. Yes, pray for yourself and your needs, but also pray for your family members and friends daily. Shift your focus from yourself  to how you can help and love others.

"Pray in the Spirit at all times and on every occasion. Stay alert and be persistent in your prayers for all believers everywhere." -Ephesians 6:18

God wants you to know true peace, and that peace is found only in drawing near to Him and having a close relationship with Him. The more time you spend reading God's Word, the more you know of Him, the more you will want to talk to Him.

You can't develop a relationship without communication, right? Well, that's one of the ways that we develop our relationship with God. You don't have to worry about praying the "right" way, or saying the right things, or spending 2 hours a day praying. No, prayer is just sharing your heart with God and talking with Him all throughout the day.

Try it!

"So when anxiety knocks at the door of your heart, let prayer answer. Not just a general prayer or only a venting prayer, but one with adoration, petition, with thanksgiving and specific requests. God wants to comfort you and give you His peace, and He wants to help you with the problems that you can’t solve on your own."
-Chip Ingram

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