Procrastination is okay if you’re working out right?

Those moments when you’d rather do anything than homework…for me, anything includes lifting, running, stretching, cooking, or eating:)

That’s right about now for me.  I killed my shoulders and abs today, but would do anything to ditch this paper and go for a run!  I haven’t been able to run for a few weeks because I hurt my foot (and because I’m trying to keep my hard earned muscle, not burn it), but am missing it so much.  My runs have been replaced with stairs and speed walking on an incline, woo.

So even though my cardio work at the gym isn’t the most fun, I’m actually enjoying my work in the kitchen.  We all know that the kitchen is where the hardest work goes down.  Sure, I’d love to be able to bench a couple of plates, but I’d much rather have the lifelong strength to PUT DOWN THE COOKIES! So far, I’ve been doing pretty well with it:)  It’s a been a whole week without cheats and I feel awesome.  I love how great eating clean can make you feel.

I’ve been inhaling chicken, brown rice, steamed, veggies, protein powder, and cottage cheese like no other.  Seriously though, I went through 5lbs of chicken this week.  I’m pretty sure that I’m very close to turning in to a chicken, just waiting for that first cluck.  Since I have been trying to spice up my standard diet, I’ve got a new recipe for you!

Pumpkin Spice Latte Shake

-1/2 cup cold coffee

-splash of almond milk

-1 tsp. pumpkin spice

-1 drop of liquid stevia or 1 packet of stevia in the raw

-1 scoop vanilla protein powder (optional)

  1. Add ice and blend:)

**If you want to make this a meal on the go, add some pureed pumpkin!

What is one type of exercise that you hope you’ll never have to stop doing?

Don’t forget to follow me on Instagram and Twitter:

BBBHealthy

@BBBHealthy

Rainy Days Don’t Have to Be Lazy Days!

All I want right now is a cookie.

You know those days that are rainy and cold and make you want to stay inside to watch a movie?  Yesterday was one of those days. Unfortunately living in San Francisco, it is almost always rainy and cold.  So I want to have lazy movie days way too often!  I already got my workout done this morning, but it was killer (I could barely walk out of the gym) so I am just dead tired right now and have no motivation to do anything…which is includes eating clean.

Movie days always include little extras that never seem to add up in our minds.  Hot chocolate to start the day off, popcorn with the movie, baking cookies when you realize you don’t really like the movie you chose, candy to fend off the mid-afternoon nap, wine to make you feel somewhat civilized because your couch has a permanent indent from your a$$.  It’s a seemingly safe activity that can go so wrong, so fast!

Now I’m not suggesting that you give up having a rest day, but I do have some ideas for cleaning it up a bit:)

  1. Get your workout done early in the morning because you’ll be more inclined to skip it if it’s later in the day.  Head to the gym or do some yoga at home if it’s rainy.
  2. Netflix!! The impulse purchase section at BlockBuster isn’t really an issue anymore (Baby Bottle Pops anyone?), but even heading to the nearest Red Box can take you dangerously close to the snack aisle where you’re probably going to make some bad decisions.
  3. Don’t skip meals! Having all of your meals ready for the day will keep you from grazing on sugary snacks all day.
  4. Choose air-popped, plain popcorn and add spices such as: chili powder, garlic powder, rosemary, or cocoa powder.  Try pizza popcorn to mix it up! 1 Tbs oregano, 1/2 Tbs basil, 1 tsp onion powder, 1 tsp garlic powder, 2 tsp black pepper, 1 tsp fennel, 1tsp thyme, and some red pepper.
  5. Ditch the hot chocolate for some chai or peppermint tea.  They both have a little bit of holiday in them, and aren’t loaded with sugar or empty calories.
  6. Stretch! Use the time that you’re just sitting there to do some good for your body!  Whether it’s a full stretching routine or your just reach for your toes every few minutes, you’re working those muscles.

I hope you all enjoy the beginning of the cold and rainy winter season:)  I can’t wait for the holidays (I’m a bit of a Christmas freak) and am excited to show you how clean it can be!  Help me out though:

what Christmas treats would you like to see cleaned up?

Also, I’m working on putting together a contest for December! Look forward to that:)

Happy “No”vember!

Let’s start this month off right!  I have a little challenge for you…

That’s right, I don’t want your crap!  We’re going to make this month our b*tch!  I know everyone waits for the New Year to set their fitness goals and (maybe) start them, but there is no time like the present right?  Let’s get skanky-new-year’s-club-dress-ready together:)  I’d love to make this an official challenge and offer prizes, but I need a little more feedback from y’all first!  Leave me a comment on this post, on Facebook (BBBHealthy), Twitter, or send me a message if you want to see some sort of contest evolve.  I know that some of you are working really hard to reach your goals and I want to reward you for that!

This weekend, I had the amazing opportunity to attend the Exercise & Nutrition Works Fast Start to Success Workshop hosted by Lucho and Lisa Crisalle.  They are two incredibly inspiring fitness experts with over 20 years experience in this industry.  I’m currently studying to become a Certified Fitness Nutrition Specialist through their certification program, and this weekend enhanced my knowledge of how to build up my business!  Hopefully soon I’ll be able to take on some clients and change lives through their meal plans.  I’ll be taking body fat and designing plans like I was born to do it:)

Today, I volunteered to be the case study for the meal plan software demonstration.  Which means I had to get up and get my body fat tested in front of everyone!  I admit, it wasn’t the best experience.  I haven’t been as 100% as I aim to be, and a lot of personal things in my life have set me back.  So it was a bit of a wake up call when I found out that I need to get rid of 15% body fat to be where I want to be!

My new toy!

So now I am heading home SUPER MOTIVATED and ready to stay on track!

Not only did I get to spend the weekend meeting new people and learning from Lucho and Lisa, but I also got to speak with Lisa about competing.  She is an inspiration and started competing later in life, and was extremely successful!  One thing that really made an impression on me was how much support she had.  It made me realize that I need that if I want to reach my goals, I need the support of those close to me.  So this is my request to all of my friends and family reading this (should be everyone right?):

Please,

-support my healthy and fit lifestyle

-encourage me

-don’t ask me to “cheat” with alcohol or food

-keep judgment to yourself when I bring my own food everywhere

-respect my goals (I am NOT going to look manly!!!)

I can’t do this without the support of those whose opinions mean the most to me.  I’m serious about this lifestyle and, someday, competing.  I hope to do that sooner or later, so I want to stay on track:)

Thank you and have a great week!

Helpful tools…and a milkshake!

A few months ago, I received an email from SlimKicker.com about trying out a new product.  The website is an interactive way to track EVERYTHING in your life that is related to fitness.  It makes it easy to stick with your personal fitness plan by having a food, exercise, AND challenge log!  I’ve used a few tracking websites, mostly myfitnesspal.com, but I’ve never had such a simple way to manage all aspects of my fitness.  The layout of everything is pretty easy:

At the top there are links for Nutrition, Body, Challenges, Groups, Friends, and Blog.  So you can also use the site for social media and blogging! I wish I would have known about this earlier because it’s a great way to build a network for your blog.  I don’t usually enter what I eat everyday because I don’t really change my macros.  I just enter everything that I plan to eat for an entire week and use it as a reference.  So once a week, it’s very helpful!  The challenge section is my favorite because you can choose goals that others have submitted or ones that you create yourself.  Right now, my goal is to do a bodyweight exercise a day.  I just started using it, and already I can see that 14% closer to completing my goals! I’ve been doing push-ups like crazy. I even have a little motivational picture to keep me going!  I’m staying strictly clean for the next few months except for 3 or so planned indulgences on holidays.

SlimKicker is planning on launching a physical tracker early next year.  It will be similar to a FitBit and will track activity along with a mobile app to track nutrition.  I’m really excited to receive the tracker, but for now I’ll just utilize the website for all of my fitness needs!  I suggest that you try it out, and add me as a friend, BBBHealthy of course:)

If you follow me on Instagram, @BBBHealthy, then you would have seen my #plantPOWER Chocolate Power Shake!  I love that it’s protein powder free.  It’s perfect for an easy, nutrient-packed snack.

Chocolate Power Shake

-1/2 cup greek yogurt

-1 cup chopped, frozen spinach

-1 tbs. cocoa powder

-1tbs. natural peanut butter

-a couple drops of stevia

-ice

  1. Blend everything together and add ice until it’s the desired consistency!
  2. Top with a sprinkle of cinnamon or unsweetened coconut

I’ll be posting a dinner recipe tomorrow!

Triumph!

I DID IT!

Not only did I actually complete the Nike Women’s Half Marathon, but I surpassed my goals for myself in doing so!  Like I said in my last post, I was afraid for that run.  Terrified doesn’t even begin to describe how scared I was to overcome those 13.1 miles.  I knew that I could finish it, but I wasn’t sure how much running I’d be able to actually RUN, as opposed to walk:)

I’m proud to say that I did not walk one inch of that course! I told myself that I could make it to mile 4 (because I had done a 7k the week before), but when I got there I was feeling great to I told myself I’d take a walking break at mile 5.  Well when I got to mile 5, Call Me Maybe was playing; and for anyone that knows me, that is my song!  So I just kept going and realized how awesome it would feel if I ran the whole thing.  So I did!  I wish I would have trained because I’m sure that I would have gotten a better time, but for not training at all I’m pretty proud of 2:35:00!  Next year, I’m hitting the pavement hard:)

Heading in to my corral, ready to run!

With my swag at the end:) A Tiffany’s necklace given to me by a very lovely fireman from the SFPD, awesome free stuff, and flowers from my family:)

The necklace!!

What kept me going all day! It’s not about what you do or do not have, it’s about what you’re going to get!

Refueling with ginger quinoa waffles with vanilla agave nectar. I’ve never been so hungry in my life!

Even though my feet, calves, hips, and back hurt, I feel incredible!  Overcoming something that had been looming overhead for so long makes me feel as though I can do anything…like stay up way too late before an 8am class writing a post to inform you about nighttime eating:)

James Wilson’s Body Earned Program introduced me to the bedtime snack and I haven’t looked back!  Sleep is one of the most important aspects of a healthy lifestyle.  Not only to give you energy for the new day, but because it’s powertime for building muscles.  Studies have shown that protein synthesis (muscle building) slows during sleep, and this may be attributed to a decreased amount of amino acids.  I know that I want to utilize as much time as I can to rebuild my muscles so I eat lean protein with a healthy fat about an hour or so before bed.  No more starving yourself after 8pm!! The protein helps repair your muscles and the healthy fat is digested slowly, basically so the protein sticks around:)  My favorite lately has been a cinnamon omelette with natural peanut butter and a little bit of protein frosting.

If you are on Instagram you can follow me at BBBHealthy to see more of my meals!

Cinnamon Omelette

-4 egg whites

-tsp of vanilla extract

-a couple drops of stevia extract

-A LOT of cinnamon (I probably use 2 tbs, but I really love it!)

-1tbs almond milk

-1 tbs natural peanut butter

-Toppings: protein frosting, coconut, nuts, cocoa nibs, whatever you want!

  1. Spray a small pan with cooking spray and heat to medium heat
  2. In a small bowl, whisk all of the ingredients until combined. Be sure to whip plenty of air in there for fluffy eggs!
  3. Pour egg mixture in to the pan and cook, using a spatula to push the edges away from the pan every so often
  4. Flip when mostly cooked
  5. Place a tbs of natural peanut butter on one side and fold it over
  6. Let the peanut butter melt a litte and you’re done!
  7. Top with protein frosting (protein powder mixed with almond milk or water) and unsweetened coconut

Do you eat before bed? Share your thoughts!

A Teeny, Tiny Confession

I’m postponing Insanity. I know, I said that I wasn’t a quitter, but I realized that it’s just not the right time for me to dive in to this program.  Logistically,

-I live in the top floor of my building so I can’t be bouncing around all the time

-I’m already paying for a gym membership through my tuition

And I also had a mini-revelation:

I LOVE lifting weights.  I say it all of the time, but it really is just so much fun to me.  I remembered a post I did during the summer, you can read it here, where I listed everything that I love about this lifestyle.  Reading over those reasons really got me motivated, and reminded me how at home I feel at the gym.  It’s my happy place and I am not ready to go without it for 60 whole days!  So for now, I’ll be pushing back my Insanity start date until June (so I don’t have to buy a summer gym membership), and I want you to hold me to that!

I feel a little bad for only completing one day, but I don’t regret it at all!  I was so happy to put on my gloves and pick up a dumbbell!  I’m going to do Jamie Eason’s 12 week fat burning program (I’m a program freak) with my mom.  It seems like I’ve learned a lot about building muscle, and I’m excited to learn how to lean out safely so that I keep my muscle!

I’ll keep you updated:)  Let me know if you’re doing any type of exercise plan!

Also, if you follow me on Instagram @BBBhealthy, you would have seen my post about the best sandwich ever! I promised you the recipe, and here it is:

Cinnamon Apple Melt

-2 pieces of Ezekial or whole grain bread

-1 tbs. natural peanut butter

-1/2 of a medium apple

-cinnamon

  1. Cut the apple in to cubes and sprinkle with cinnamon to taste
  2. Microwave the apples for about 30 seconds, or until warm and soft
  3. Spread the peanut butter on the bread and lightly toast
  4. Top the pb bread with apples and enjoy!

I’m a cinnamon addict so i also put a little on the bread before toasting:)

Have a great weekend! I’ll be back on Monday probably.  I’m running the Nike Women’s Half Marathon on Sunday, wish me luck!

Guest Post: Get Up and MOVE!

Happy Thursday! It’s my Friday, so I’m happy!  I’ll be doing Insanity Day 2 later today, can’t wait:)

A few weeks ago I got an email from Jim Rollince, Head of the Creative Writing Department at Gym Source.  They are behind awesome gym equipment such as Power Plate and Stairmaster Machines.  It’s a great honor to have him guest post on my blog!

Staying Fit and Having a Blast Doing It!

Along with diet, a proper dose of exercise is immensely good for the body. Physical activity keeps all of the body’s systems and organs in tip-top shape, ensuring strength, stamina, and longevity. In fact, according to an article written by the University of Maryland Medical Center, inactivity is one of the foremost causes of heart disease.

Even if you are one of so many out there who have not always taken great care, much damage is reversible. Even the coziest of couch potatoes can train to be a formidable machine. The important part is to get active now.

Many people struggle with just getting started, and eventually staying on regimen. And believe it or not, we all have those days, and that’s fine. But there are two important concepts to keep in mind that shatter these barriers, and they are ridiculously simple. First – do things that are fun! If you enjoy whatever is getting your heart pumping, you are much more likely to re-engage in the activity. Second – remember that as long the activity is strenuous enough to raise your heart rate, it can be considered “exercise.”

To help you with a few ideas, we have comprised a list of some great indoor and outdoor, traditional and non-traditional activities that are sure to get you moving and hopefully smiling at the same time. Here we go!

 

Traditional Ideas

-Go swimming. Water activities are great for stress relief and exercise. There are countless ways in which the water can give the perfect amount of movement resistance while simultaneously ensuring that you have no fear of over-heating due to effort.

-Go to the gym, or bring it to you. The world of equipment today is enormous. Options include treadmills, ellipticals, free-weights, and all other types of commercial and home gym equipment. Add in some music and your favorite workout drink and have a ball.

-Get involved with a local sport. Whether it be basketball, baseball, football, or even badminton, there is nothing like the feeling of being part of a team. If there are no local sports you want to play, organizing your own isn’t very hard at all.

 

Non-Traditional Ideas

-Try a little more “extreme sport.” Skiing, paintball, wrestling, and hiking are just a few possibilities.

-For those interested in history and outdoor exploration, metal detecting can be a great release. In the woods, a field, or along the beach, you will be active walking, exploring, and hopefully doing a little digging for treasure.

-Try laser-tag. The thrill of the hunt and ducking and dodging all of those incoming laser beams will have you sweating.

-Play a video game. Yes, playing video games these days can involve plenty of physical activity. Try Wii fitness games or similar games for the Xbox Kinnect.

Whatever you do, have fun with it. Remember that exercise isn’t just about pumping iron and gritting your teeth. And as you proceed with your “physical entertainment”, you will feel the difference in your mental and physical state. It’s your life, after all – enjoy all of it. And staying fit and active is one fabulous way to do just that.

Insanity: Day 1

 

 

“Insanity: Doing the same thing over and over again and expecting different results.”

 

Well I’m over that crap!  Today I started the 60-day Insanity program from Beachbody.  It made me feel so out of shape!  I’ve been trying to fight insanity the past few months by trying different meal plans, but haven’t really made any progress.  So I’m drastically changing my plan and am going to cardio-kill myself with these videos.  The first day was a 20 minute fit test.  It went by pretty quickly, but it was rally hard!  A girl at the gym (I wrote the workout down and did it in the group exercise room) saw me doing the warm-up and asked if she could join in.  She had just finished the 1st day (3 times, not sure why) and it was nice to have someone to commiserate with!  I spent most of the time trying to convince her that I really am in shape though:)

 

The meal plan is the most exciting part.  I’ll still be eating 6 meals per day, but my calorie count has gone WAY up!:)))))  I think I’ve been under-eating because today I noticed that I wasn’t hungry until the 3 hour mark.  The past month or so I’ve been hungry before the 2 hour mark!  It’s really great to finally be able to know what my body has been telling me: EAT MORE, LESS OFTEN. The meal suggestions that come with Insanity aren’t as clean as I’m used to so I’ve had to change things up a little bit.  Overall, I’m sticking close to this plan!

 

I”m hoping that the next 60 days will help me lean out so I can go back to lifting weights and building muscle.  I’ll admit, I did a couple sets of bicep curls just because I missed it!  I took a week off after finishing the Body Earned program, and that’s a VERY long time for me to not workout/be at the gym.  I’m a gym rat and always will be:)  However, the intensity of Insanity made me realize why people do this in the privacy of their own home, it’s not a good look to be out of breath after 3 minutes!

 

I love to lift and cannot wait to be back in the weight room.  My calluses are already disappearing:(  I feel as though I’ve already committed myself to this program, and I’m not one to quit, so I’m going to see out the 60 days and then go back to what I love.

 

Wish me luck on day 2!

 

Do you prefer group exercise or a solo weightlifting session?  Leave a comment!

FPP Special Guest Post

I’m finally getting around to posting a guest post from a super special guest: my mom!  She just got on the Foodie Pen Pal bandwagon and was probably most stoked about the posting part:)  Luckily, she got an insanely awesome box of food!

 

 

When my daughter first told me about FPP’s I was convinced that it was a complicated ruse for someone to send her roofied lemon bars. But then I kept seeing all of the cool and interesting things she got each month, and my desire for surprise food packages in the mail far outweighed my fear of roofied lemon bars and stranger abduction. September was my first month, and I got a (beautifully wrapped) package from Shelly @ vegetarianventures.com. I feel bad that I didn’t give her more details and instruction but i didn’t want to stifle her creativity, I love new things!

Shelly did not disappoint. She sent a box of her favorite things from the local co-op in Bloomington, In.  Let’s talk about honey Caramel Puffs, they are amazing, like eat the whole bag in one sitting amazing. Salty and not too sweet, but with an amazing airy texture.  I tell myself that I’ll just have one…then another, and another, and then I’m googling how to order them online.  Also a bag of delicious granola that I mixed with Greek yogurt as suggested, perfect quick breakfast!  Salted dark chocolate, enough said. Seeing a connection? Add salt to sweet, and I’m in. Banana chips that are so delicious. They aren’t your typical too crispy, artificially sweetened, banana chips, these are slightly too thick and a little bit chewy, with no added sweetness, which actually makes the chip better, especially dipped in nutella, haha. The odd man out in this box?  A bag of corn kernels. My hubby was like, what do we do with that? Shelly suggested popping and adding S&P and nutritional yeast. Omg, I love a reason to add nutritional yeast to anything! It happens to be my newest obsession. We’re saving the corn for when we go camping, as soon as snake season is over, and will enjoy it popped over a campfire. There were some iced pumpkin cookies in there too, but I can’t talk about them since Mark had commandeered them before I could even think about tasting. Pumpkin cookies are one of his favorites!

 

 

 

 

 

 

September FPP and JE’s Apple Cinnamon Protein Bars

Happy October!  I tried ringing in the Autumn season with @Powercakes’ pumpkin roll and apple cinnamon protein bread, but SF is still in summer mode!  I can’t really bake healthy treats all day when it’s a balmy 85 outside, I just had to get out and RUN.  My mom and I ran the Bridge to Bridge 7k benefitting the Northern California Special Olympics and it was a rude awakening, but so fun! I’ve realized that I probably should have started training for the Nike Women’s Half Marathon a little bit before now…whoops.

October 1st not only means a new Foodie Pen Pal, but a post about the one I received for September!  If you haven’t heard of Foodie Pen Pals before, YOU SHOULD.  Just go check out Lindsay at The Lean Green Bean and learn more about this awesome program.  Basically, you send and receive really awesome food care packages every month, to a complete stranger! It’s just thrilling:)

This month I received a great package from Lisa:

Excuse the mess, it was food prep night!

There was (my favorite part) a handwritten note describing the thought behind every item, and Lisa did a great job at finding clean alternatives to things that she’d thought I’d love!

Love Crunch Apple Crumble Granola-  This stuff is deadly.  It takes all my willpower not to eat the entire bag, and it has CHIA!!  I’ve been good and have just sprinkled a little on my apple pie overnight oats for some crunch:)

Food Should Taste Good Multigrain Chips-LOVE THESE.  They are gluten-free and are made with whole ingredients like quinoa and flax seeds.

Frontera Guacamole Mix-  I’ve never seen this before, but I’m excited to try it.  Clean guacamole usually just takes like a mushy avocado to me, so I’m glad Lisa found this for me.  I’ll have to try to save some of the multigrain chips for this.  “Try” being the key word.

Back to Nature Chocolate Chunk Cookie- Tastes just like a Chips Ahoy!  My favorite part (besides the fact that it’s a cookie, obviously) is that the chocolate is Fair Trade!  Confession: I may have eaten the entire box of these in one day, buy at your own risk.

Just ask if you have any questions about Foodie Pen Pals, and look forward to a guest post from my mom about her care package:)

Jamie Eason’s Apple Cinnamon Protein Bars

These bars are a perfect no-carb treat for when feeding time is inconveniently placed during class time:)

Makes 16 squares (64 calories)

-4 scoops vanilla protein powder (I’ve used chocolate in a pinch and it’s not too bad!)

-1/2 cup almond meal (grind up almonds in a food processor or magic bullet)

-2 tsp baking powder

-1/4 tsp salt

-2 tsp cinnamon

-1/4 tsp nutmeg

-1/4 tsp allspice

-3 egg whites

-4 drops of liquid stevia

-1/2 cup fat-free cottage cheese

-1 tsp vanilla extract

-1 medium apple grated using the large holes

  1.  Prepare an 8×8 baking dish and preheat oven to 350.
  2. Whisk protein powder, almond meal, baking powder, salt, and spices.
  3. In a small bowl, whisk egg whites, sweetener, cottage cheese,and vanilla.
  4. Add the wet ingredients to the dry ingredients until combined.
  5. Fold in the grated apple until mixed in.
  6. Bake for 25 minutes.
  7. Store in the refrigerator.

Enjoy!