-
How I Made Working Out Into A Lifestyle
When I was younger, I was surrounded by sports. I started playing softball when I was only 6 years old and started to play volleyball when I was 13. So, the majority of my life consisted of practices, games, lifting sessions and more practice. But, that all comes with somebody telling me what to do. That was the hardest thing I had to let go when I stopped being an athlete. It is so much easier when you have a coach telling you what to do. When I ended my athletic career I found myself not ever going to the gym, because I just didn’t have a reason to anymore. I eventually found my way back, but it was not easy to stick to. Follow along and I’ll share with you some ways I made working out a part of my lifestyle.
Start Small
This was something that helped me get through the hard days of working out. When I start exercising, I always start with a lot of energy and think I can do more than I really can. However, doing too much, in the beginning, leads to burnout, which leads to quitting. When you first start making working out a habit, your body is most likely not used to it. Ease into it, do not do anything your body isn’t ready for.
Don’t skip a day
It is so easy to say “Nah, I’ve been doing it for four days…I’ll just skip today!” For the first time getting into working out consistently, you need to be consistent. If you do skip a day, don’t beat yourself up. Get back into the next day and continue to keep doing it every day. I work out almost every day, but when I skip a day I know I won’t make it a habit. Since when I started working out a lot I did not skip a day for as long as I could remember. This helped me so much when making it a lifestyle for me. I now feel weird and not myself when I don’t get a workout in during the day.
Listen to your body
I live by this motto so much throughout my life, especially when it comes to working out. Some days you want to push your body and have the best workout of your life, but if your body is just not feeling it, don’t push it!! Pushing yourself is good, and you should always try and do things you normally do not do, that’s how we reach goals! But, pushing ourselves too hard in the face of pain and putting ourselves in danger, that’s not good. If you get to the gym and had a long intense workout in mind but your body isn’t up to the task, don’t push it. Exercise is good, but it has to be the right amount with the right intensity for you. Next time you head to the gym and your running that mile with 3 more to go, but you’re about to pass out, stop! Your goal can be reached when your body is letting and is ready you reach it.
Go to the gym!
This has got to be the most common tip when starting to workout consistently. But it truly is the best tip out there when finding the motivation to workout. There are so many times when I truly do not want to get up and go workout. But, getting your workout clothes on and heading out the door is the hardest part sometimes. Some days I am so tired and sick of the gym, but I go anyway. I can’t tell you how many times I tell myself I am just gonna go do a quick, easy workout but end up doing the most intense workout that ends up being an hour and a half long. You really can surprise yourself when you get up and just go! I still live by this tip and will for a very very long time.
Make it a journey
The one mistake people make when they first start working out is making it a destination, not a journey. Sure, making goals and reaching them is great, but stopping once that goal is reached is too common. When you are trying to make working out a lifestyle you can’t think of it as an endpoint, you need to take it day by day.
-
Why Am I Dairy Free?
Whenever I get offered ice cream, cheese, or anything that includes dairy, I now decline. I always get the question “What! why?!.” Well, there’s a lot of reasons actually… Follow along and I’ll share with you reasons why I chose to go dairy free. Along with tips on how I cut out what some people would consider the hardest thing to leave behind. Whether you are lactose intolerant or doing it for the health benefits, cutting out dairy can be a hard transition, but I am here to try and help with that.
WHY, am I dairy-free?
Digestion
When I was a freshman in college I found myself feeling very sick and constant stomach pains whenever I drank milk or ate ice cream. I never ever thought I would ever be lactose intolerant until… I was! After about 30 minutes to an hour after consuming dairy, I felt abdominal bloating, pain, or cramps. I did not realize it was dairy causing these symptoms until I tested it out. I had a bowl of cereal every day for one week with my regular milk that I always drink. I then ate cereal for breakfast for one week with almond milk. The results were insane. I no longer felt bloated or crampy after about an hour of eating the cereal. I then realized that dairy was the cause of this uncomfortable abdominal feeling.
65% of the human population has a reduced ability to digest lactose after infancy. So it is way more common to be lactose intolerant than people think because it isn’t natural. Although some of the nutrients in dairy can be beneficial, there are much better ways to get them. I take calcium vitamins every day so I still supplement my bones with it. Potassium, protein, and fats can all be replaced with certain veggies, fruits, seaweed, whole grains, and certain seeds.
Skincare
Skincare experts are known for telling clients to cut down on their dairy intake to help clear up the skin. Dairy is full of hormones and is mucous-forming. Hormones cause excess sebum to be produced which causes acne (ick, I know). This interesting read is someone’s experience who indulged in dairy after being vegan. Super interesting read!
HOW, can I handle being dairy free?
Dairy product alternatives
Being able to cut out “milk” products from your diet is almost impossible, especially after living with them for 18 years of your life before realizing you can’t have them. We now live in an age where being vegan, dairy free is so so common! My go-to is almond milk, but oat-milk is very similar and is another alternative I am interested in trying.
Ice cream was something I did NOT want to give up. Luckily there are so many different vegan/dairy free ice cream options on the market today. Halo top recently made a vegan line of ice cream that I find myself buying occasionally Ben & Jerry’s is my favorite because it tastes so so similar to actual ice cream. Life is good if you can still eat ice cream!
I know it is not an easy thing to remove from your life. If you feel uncomfortable when eating dairy or having bad skin days, give a dairy-free lifestyle a try.
-
My Favorite Healthy Breakfasts!
They say breakfast is the most important meal of the day, right? Not only is it the most important meal, it is my favorite meal to have. Having a good, hearty breakfast gives me the energy I need to get through my day. When I plan on having a good breakfast, it makes my mornings just a little more enjoyable. Below are some of the things that I have been loving to eat for my favorite meal of the day. Enjoy!
Scrambled eggs with spinach and a side of Ezekial bread
- This breakfast is very easy and fast. I take 3 eggs whisk them in a bowl and put them in a frying pan. I add a tiny bit of spinach and scramble that all together. On the side, I love having Ezekial bread with some sugar-free raspberry preserves. Ezekial bread is a bread made from whole grains that have been allowed to sprout.
“Jazzed” up oatmeal
- To me, oatmeal is just too plain for me to eat it by itself, and I know I am not alone on that thought. I love “jazzing” up my oatmeal to make it taste good, but still keeping it healthy. All I do is put 1 cup of plain rol
led oats in a bowl with about 1/4 cup of water. I microwave that for 2 minutes. I like my oatmeal a bit more “soupy” so I sometimes add a bit more water to mine when it comes out of the microwave. I add about 1 tbsp maple syrup, 1 tbsp peanut butter, granola, and bananas. That is usually what I put in my oatmeal. Sometimes I add some dark chocolate chips as well as some fresh fruit and some almonds!
Avocado Toast
- This is exactly what it sounds like, toast with avocado on it! I take 2 pieces of Ezekiel bread and toast them. Once they’re toasted I spread a tiny bit of butter on them. I take a
n avocado and cut it in half, I take one of the halves and spread it out between the 2 slices. I season with some pink Himalayan salt and pepper. I usually don’t put anything else on the toast, but sometimes I will fry 2 eggs and put those on top of the toast. The other half of the avocado I put in the fridge for another day.
Avocado and egg burrito.
- This is something I like to make when I have a little more time on my hands. It doesn’t take that long but it takes a little more work than some of the breakfast listed above. I take some mushrooms, green peppers, and onions and fry those in a pan. I also scramble 2 eggs while the veggies are cooking. Once the veggies and eggs are finished, I take one whole grain tortilla and put the veggies, eggs and some avocado in the tortilla. I fold the tortilla in half and put it in our panini press. It will stay in the panini press for about 5 minutes or until there are nice grill marks on the tortilla. This is a great breakfast for on the go because you can wrap it up in tinfoil and eat in on the way to school, work or once you get to your destination.
-
Guided Meditation – How I Relax and Unwind
The first time I was ever introduced to meditation was my freshman year in an “Intro To College Life” class. An instructor came in and discussed ways to help live a stress-free life. She turned off the lights and had us sit in the dark with our eyes closed while she spoke in a soft voice telling us how to focus on our breathing. I remember during that moment how relaxed I felt and how everything
I was worried about during that time just went away for awhile. I recently have been stressed with my class schedule and everything else I have on my plate. A couple of weeks ago, I recently came across a post on Instagram mentioning guided meditation. I figured I would give it a try and see if it made me feel as peaceful as it did almost 2 years ago.Whatever guided meditation you listen to will include tranquil meditation music that will help you to relax even more deeply. Your meditation guide will have you sit comfortably, or sometimes ask you to lie down. You then listen to your guide while they lead you through a series of relaxing visualizations and have you focus on your breathing. As you start to relax and become more still, your stress will fade away, and your mind becomes clearer and clearer. The only way to really understand what guided meditation is to try it yourself! Guided meditation can be experienced either in a class with the help of a meditation teacher, or by listening to a guided meditation through a podcast or other type of recording. I found that I prefer doing it in the comfort of my own space and, I don’t have much time in my day to go to a meditation class. I go onto Spotify and search for Guided Mediation and go through the playlist. Spotify guided meditation collection offers a variety of practices. I choose ones that are shorter in time because I don’t usually have time to do a session for 40 minutes. There are 10 minute, 20 minute, and 30-minute options.
I have been dedicating at least 10 minutes a day to guided meditation and I am so so happy that I do. During that 10, 20, sometimes 30-minute sessions all the stress and thoughts in my head drift away. I feel at peace whenever I am done with the sessions. What I have been loving doing lately is doing a session while in bed before I fall asleep. I don’t know about you, but sometimes I get caught thinking about everything I have going on in my life and it is hard for me to fall asleep. Doing a quick guided meditation before bed helps me fall asleep easily, and peacefully.
-
Healthy – 3 Ingredient Pancakes
When I wanted to focus more on my diet and start eating healthier foods, breakfast was something I knew I would have a hard time with. I love chocolate chip pancakes, french toast, crepes, etc. I noticed these 3 ingredient pancakes floating around the internet and decided to try them out! All you need is banana, rolled oats, milk of choice OR eggs. I tried this recipe with almond milk and another batch including the eggs. Both options work really well and taste delicious. I chose to mention these 2 options in case someone wants a vegan choice and a choice for those who eat eggs and want to add some more protein to their breakfast. These delicious pancakes were super easy to make and are a great healthier alternative to regular pancakes using cheap ingredients!
Ingredients:
1 ripe banana
1/2 cup rolled oats
3 1/2 tbsp milk of choice (Only if using milk of choice instead of eggs)
OR
2 eggs (Only if using eggs instead of milk of choice)
Ground cinnamon (optional)
How To Make
Step 1 – In a small bowl mash up your 1 ripe banana.
Step 2 – Add your mashed banana and remaining ingredients in a blender
Step 3 – Blend your ingredients until a batter is formed and the banana is fully mixed in with the rest of the ingredients.
Step 4 – Heat a skillet or pan on medium heat and grease it very well, using butter/spray of choice or I personally like to use a bit of coconut oil.
Step 5 – Pour 1/3 cup of batter onto skillet/pan, using a measuring cup to ensure equal size and cooking time.
Step 6 – Allow the pancakes to cook until bubbles appear around the edges, then flip and cook until golden.
Topping options:
Berries of choice
Natural Peanut Butter
Sugar-free raspberry preserves
Maple Syrup – Maple syrup is very high in sugar but there are some maple syrups out there that are a bit better for you. Listed below are some healthy maple syrup options that I personally enjoy.
- Walden Farms Calorie Free Maple Syrup (Walmart)
- Simple Truth Organic Maple Syrup (Kroger)
- Archer Farms 100% Pure Maple Syrup (Target)
- Specialty Selected 100% Maple Syrup (Aldi)
-
Cardio Exercises That I Have Been Loving
I used to HATE cardio, and I don’t think I’m the only one. I hated running and for some reason, I figured that was the only way I was going to look any better. Don’t get me wrong, I still run, but I actually enjoy doing it now! Your body can get used to doing the same routine, which can cause you to plateau. To challenge your body and improve your stamina, switching up your day-to-day cardio exercises will improve your overall endurance and boost calorie burning. I wanted to share my favorite cardio exercises that I have enjoyed doing!
Sprint intervals:
- This is my go-to cardio exercise on days I have a ton of energy and am ready to hit the gym hard! Sprint intervals require you to use maximum effort and they helped me get rid of the stubborn weight. Sprint intervals is a great workout if you have a busy schedule because it does not require a lot of time. Since sprinting is an intense workout, I usually start with a 1-mile warm-up. After my warm-up, I start the sprint intervals. I usually sprint for .10 miles and then walk for .05 miles. I do that until I get a full mile in. Afterwards, I am sweaty and exhausted but feel great! This cardio exercise usually takes only about 20 minutes! If you haven’t worked out in awhile I would start with sprint intervals slowly. Listen to your body! If you feel like they are to difficult or just aren’t for you, check out the other cardio exercises I have listed below!
Treadmill Incline:
- This workout is my favorite cardio exercise if I am looking to sweat a lot but am not wanting to put in the maximum effort that day in the gym. I usually wear a sweatshirt whenever I plan on doing this treadmill incline exercise so I can sweat like crazy and get the most out of it. I put the treadmill at a 9.0 incline and walk at a 3.5 pace. I do this for 45 minutes or sometimes 40 if it’s really kicking my butt that day. I know 45 minutes seems like a long time but that’s the amount of time I have to put in if I want to burn a lot of calories and still get the most out of the workout. I put on my favorite playlist or watch some Netflix during this certain exercise so I don’t get bored and want to stop.
Stair Climber:
- This stair climber workout makes for a great lower body workout. Targeting your glutes, calves, quads, and hamstrings, you’ll burn fat, and build lean muscles. On days I choose to go on the stair climber I go for about 20 minutes. Some days I can push it for 30 or only 15 minutes. Listen to your body and do what feels comfortable for you. I will start at a level 6 for the first 5 minutes and then push it up to 8 when I get to 10 min. I will stay at 8 till about 15 minutes and that’s when I start changing it up a bit. I will jump to a level 13 for 30 seconds and then back down to a level 5 for 30 seconds. I will do those 30-second intervals till I get to 20 min. These intervals are what is going to target fat burning. Once you’re done with that stair climber workout I guarantee you’ll be dripping with sweat and feeling amazing!
Cycling:
- Lately, I have been loving taking cycling classes! These cycling classes are 60 minutes long and are such a great cardio workout. I usually choose to take cycling class on Sundays after a long weekend. I enjoy taking these classes because it is someone telling you what to do and there is no room for slacking!! On Sundays I feel sluggish and don’t feel like working out I will tell myself to sign up for cycling class and I never regret it! Since Saturdays are usually the night I like to go out on the town with friends and have some drinks, these classes are a great opportunity to just sweat it all out.
-
Keto Diet – The latest Low Carb, High Fat Diet Fad
My older Sister, Emily, recently started a new diet, the ketogenic diet. I never heard of this in the past until she mentioned she was on it. Ever since she brought it up to me, I started noticing more people talking about it. So what exactly is this ketogenic diet? What do you eat? What does it do to your body? I wanted to know more about this new fad because how could a recent college graduate, who is paying off student loans be able to afford it? I decided to sit down with my older sister and ask her all things Keto!
Q: How did you learn about the Ketogenic diet?
A: When I was about 18 I did a low carb diet which worked really well, but once college came around I didn’t stick with it. But I have always known that a low carb diet worked well with my body when doing it correctly. I ultimately discovered the Keto diet while browsing social media.
Q: Did you like it at first?
A: Yes, it was very easy to adjust to. I never had any cravings for carb-loaded foods and it helped that I had a positive, excited mindset going into it. I knew what I was getting myself into since I’ve done a low carb diet in the past.
Q: What do your daily meals look like?
A: I start my day with breakfast which consists of a bulletproof coffee which contains coffee, 1 serving of MCT oil powder
, 1 serving of collagen peptides, 1 serving of coconut oil, 1 serving of kerry gold butter (grass fed butter), and sweetener.
My lunch is usually meat-based so its either pulled pork, brats, or meatballs with a side of starch free vegetables. After work, I head to the gym so I like to have my dinners consist of protein. For example, Tuesdays I make grass-fed beef tacos (without the shell obviously) with my homemade taco seasonings because the store bought taco seasonings have hidden sugars. I have another
side of starch free vegetables. The only thing I usually drink throughout the day is water. I try and have a gallon of water a day. Some nights I make myself some dessert. I have recently been making chia seed pudding for nights I’m craving something sweet.
Q: How are you able to afford this diet?
A: I have recently been starting to budget each month. I will take out my set budget for groceries in cash and only use that money for groceries so I do not have to use my debit card. I do the majority of my grocery shopping at Aldi, which is a global discount supermarket chain. I get the basic foods that I eat on a regular basis at Aldi like, grass-fed meat, vegetables,
almond milk, cheese. If I would go to let’s say, Pick n Save, my groceries would be almost double than what I spend at Aldi. I look for deals on things that are typically more expensive, like meat. If I do find a good deal I will stock up on that product and freeze what I don’t need at the time. I also do frozen vegetables rather than fresh vegetables so they last longer and are cheaper. To help save money, I go to Walmart and use their savings catcher on the Walmart app. I find different apps such as ibotta.Q: How has your support system helped you through this diet journey?
A: I have an account on Instagram where I post updates on my diet and my day to day life. So having a hugely supportive community on Instagram is amazing. Having a good connection with other Keto members gives me other ideas for recipes and wellness tips. My boyfriend Brad is a great support system, he even started eating healthier because of my lifestyle change. My sister’s friends love my Instagram account so that is a confidence booster as well.
Q: What tips do you have for people interested in this diet, but are a little skeptical?
A: Start small, start eliminating bread, carbs, sugars where you can. Do your research, there are a bunch of podcasts, youtube accounts, Instagram accounts that are all things, Keto. Everybody’s body is different, don’t get discouraged if it isn’t working. Listen to your body and try and focus on how you feel. If you feel like nothing is working or you are feeling worse, maybe it just isn’t the diet for you, and that’s okay!! What you eat is 70% of it and exercise is 30%. So working out will only help you during this. I don’t work out like crazy but being physical is going to help your body so much.
Follow Emily!!
-
Quick and Easy No-Bake Energy Balls Recipe
I swear by these quick and easy no-bake energy balls! I make them in the beginning of the week so I have them made for when I need a quick pick me up. They are so easy to make and taste amazing. You can even make them as a dessert they’re that good. I usually keep these in the fridge and put them in a container or plastic baggy to put in my backpack on long class days. These are a healthy protein packed snack that’s perfect for on the go.
The peanut butter is filled with healthy fats and fiber. Peanut butter is full of protein so it’ll give you that energy boost you need. The flax seeds will give you all the fiber you need to keep going throughout your day. I choose to put chia seeds in my energy balls because I usually have them around the kitchen. Chia seeds are rich in fiber, omega-3 fats, protein, vitamins, and minerals. So they fit perfectly with the rest of these ingredients.
Ingredients:
2/3 cups creamy peanut butter
2 tablespoons Honey
1/2 cup dark chocolate chips
1/2 cup flax seeds (ground is an option as well)
1/2 cup chia seeds (optional)
1 cup old fashioned oats
Instructions:
- Combine all ingredients in a medium bowl. Stir to combine. I usually place the bowl in the fridge for about 10 minutes before I start rolling them so it makes it easier.
- Roll into bite-sized balls (usually makes around 12-16). Keep in fridge for up to a week or so.
Original recipe from chefsavvy.com.
-
5 Ways to Help You Feel Better Today
Mind-and-body wellness is something I am always interested in and improving upon. Ever just wake up with low self-esteem, bloated and just uncomfortable? Today I am going back to the basics and discussing my 5 go to wellness tips to help me start feeling better!
- Stretch
- When I wake up I always try and get a good stretch in. It makes me feel more awake and limber. Stretching will help with your flexibility and jump-start your mind and body as well as increase blood flow. Some days I feel lazy and tired I always stretch and I feel so much better. Waking up and going to a yoga class or even watching a yoga video at home is a great way to get your body moving.
- Do Something Physical
- On days I wake up feeling not quite like myself, I always try and fit in something active into my day. You can go to the gym and have a full workout or even just a 30 minute walk outside. You’ll never regret any kind of workout when you’re done with it. Physical activity targets brain chemicals that may leave you feeling happier and relaxed.
- Hydrate, hydrate, hydrate!!
- On days I’m not staying hydrated, my skin feels dry and I feel drowsy. So making sure I keep drinking liquids throughout the day is very important. I find that putting lemon in my water makes me want to drink more water during the day. Lemon water helps aid in better digestion and makes me feel fresh. Drinking water is a natural way to detox. Sometimes I mistake thirst with hunger so drinking water helps me eat less during the day too!
- Green tea is another drink I prefer on days my gut isn’t feeling good. Hot drinks, like green tea, relieve my cramps and uncomfortable gut feeling. Green tea helps with your metabolism and will make you feel full. And since there’s caffeine in green tea I have more energy!
- Mindful eating.
- Days I want to feel better, I eat better. Eating whole foods, and avoiding processed foods make me feel happy and healthier. I usually gravitate towards foods that are lighter, full of energy, and that won’t make me feel bloated. And while I am eating my meals I slow down and enjoy the meal. I try not to watch or read anything while I eat so I don’t get distracted and overeat.
- Put the Phone Down.
- This is something that I have just recently started to do. I notice whenever I am browsing on my phone I go on Instagram or Pinterest and look at other users. I always compare my life or body to others even if I don’t realize I am doing it. I am always so concerned about who is looking at my story or who just liked my Instagram. Sometimes just putting the outside world away can really help clear your head.
- Stretch