Thursday, August 30, 2012

(DO)n't Qu(IT)

I wanted to talk about motivation today. Lately I have been lacking in this area both in my workout routine, eating healthy, and my professional life. Sometimes we get burnt out and we have to find ways to motivate ourselves in all aspects of life. Professionally I have attended a development class that has been amazing- I feel recharged and ready to get back to business. I also have a 3 day weekend approaching which always helps.

I am trying to find ways to motivate myself to workout and eat healthy. I have changed to a morning workout routine- why you ask? Well the fact is at 5am I have nothing going on. The only thing that even knows I'm awake is Sophie and she is happy to get back in her crate for an extra snooze!

My goal this week has been to find one reason a day to keep going with my healthy lifestyle. 

To Age Well: I am 25 years old and my goal is to keep myself healthy and looking good. I have seen people that are in their 30s and they look like they could be 45. I know aging is a normal process of life however I want to be able to live life to the fullest. 

Family History: If you haven't spoken to your family about what might be lurking in the past get on it! I honestly started this when hearing a story about my great-grandmother. She lost her legs to diabetes and my grandfather is currently struggling with this disease. I DO NOT want to face that and by keeping my weight down and working out can significantly reduce my risk of contracting diabetes. Check out this article- one piece: people at risk could lower their chances of contracting type 2 diabetes by 50% by lifestyle changes such as diet and exercise Prevention Article. HOLY CRAP! Sign me up!
My Family

Makes Me Look and Feel Good: I always tell my mom not to focus too much on the looking good part of this but it sometimes is the only thing that gets me doing that extra ab workout. I wanna look good in that swimsuit! I want you to not only look good but feel good as well. I feel good after I eat something that is good for me or after the long hard workout. 
Me= not sexy at ALL

To be that "Fit" girl: I know its silly but I want to be that girl that everyone is like "oh my she runs and eats so healthy" I just want to be that girl. I also tell Duane I want to be that couple that runs together and has rocking bods that our fat friends are jealous of. Yes its silly and a bit petty but I am determined to get there!
Duane and I 

How do you stay motivated? 


Monday, August 27, 2012

First Day of School and Greek Yogurt Chicken

Happy first day of school everyone! I was that nerdy kid that loved the first day and it usually was my birthday- double special day! The first day of school outfit was always the best part and shopping for school supplies.  My mother is a teacher so I know how stressful the first day can be for teachers (and new kids) so good luck and you are in my prayers today!

On to dinner last night! I was most impress with myself and this little number. I made Greek yogurt chicken- and it was fabulous!

Greek Yogurt Chicken
1 Chicken Breast
1 Cup Bread Crumbs
1/2 Cup Plain Greek yogurt
1/2 Lemon

Coat chicken breast with Greek yogurt
Roll in bread crumbs
Squeeze lemon over chicken
Bake at 350 for about 30-35 minutes until chicken is cooked

I made this for just me- you can make more just add additional chicken breast. I completed my meal with sides of cucumber slices and green pepper slices. I also dipped my veggies in my Greek Yogurt Ranch

Greek Yogurt Ranch

Plain Greek Yogurt
Light Mayo
Lactose Free Milk (you can use regular)
Ranch seasoning packet

I like my ranch a little more runny even as a dip so I added more milk to mine. Duane likes more of a true "dip" style so when I make it for him I use less milk and more yogurt. Its up to you!

Sunday, August 26, 2012

Giving Up Soda

Today I embark on one of the toughest challenges I have ever attempted. I am giving up soda. In high school I loved my Dr. Pepper and had one a day. Then one day I switch to Diet Coke.... it was downhill from this moment. I loved the new soda- no calories and it was delicious! In college I will not lie and tell you I was even a little healthy. I lived on diet coke I even had it with breakfast. I have cut down in the past 2 years but I still have days where I drink 2-3 cokes and do not even realize it.

 My favorite: Vanilla Cream Diet Dr.Pepper

So I am really going to try to cut back (and eventually out)! This hopefully will help my wallet as well- if I spend $2.00 a day at Sonic that is $60.00 a month. My goal is to have one every now and then but not daily. 

On to my normal day! 

This morning I made pancakes and a smoothie.

For lunch I decided I wanted spaghetti. I decided to make a meat sauce using turkey and my own tomato sauce creation. I also added a couple jalapeno peppers to give it a kick. This is a trick from my mom she always wants to add a little spice to the dish. 

Today at the gym I am planning to do a carido workout because I am SORE. Yesterday was quite the workout in the weight room. 

Today I am planning to do 45 minutes on the elliptical a quick mile run and stretching. I am working on new workout plans to post soon. 

After my workout I decided to try a new recipe that Duane vetoed last week but I wanted. 

Roasted Cauliflower
Spices: Cumin, Chili Powder, Garlic Salt and Pepper 
One head of cauliflower broken into small bites 
Place in a large bowl a dab of olive oil and add spices 
Place on a baking sheet and roast for about 10 minutes

I give it a thumbs up and Sophie agreed! 


This weeks weigh in: lost 1.4 pounds. 148.8 

Saturday, August 25, 2012

Busy Saturday

While yesterday was a rest day today has been a run day! Sophie and I got up at 6 when Duane called-I won't lie I wanted to stay in bed but Saturday sleep is not in Sophie's vocabulary.

I quickly ran off to the store in order to get groceries for the week. It is so much easier if I have food in the fridge to make.  I am slowly trying to drop "bad" carbs out of my diet. I love nothing more than chips and salsa. I am trying to have veggies or a fruit instead of some kind of chip. After the store I completed the weekly house chores. I never know how a dog and one person can be so messy! 

For lunch today I made a salmon salad! I usually love tuna but I am hook on salmon lately and its about the same cost- my packets today were 88 cents! 

1 packet salmon
2 tsp Dijon mustard  
2 tsp light mayo
chopped cucumber 
chopped green pepper 
chopped tomato 
chopped green onion 
Salt and pepper 

I also made me a new smoothie since I bought a blender! In the smoothie I added: 

1 Frozen banana
1/2 cup strawberry Greek yogurt 
1 Handful of Spinach 
Splash of Almond milk 

It was delicious and it was a cool green color. (Be jealous of my cool Dallas Cowboys glass) 

I have not decided what I am going to do for workout today. I have a couple of ideas and will update what I did later. Have a great Saturday! 

Friday, August 24, 2012

How to Workout Safely Outside

Happy Friday Folks! As you  can see Sophie is beyond excited the weekend has come!

This morning started off with a bit of a scare! Sophie and I ventured off to our morning walk- I was still half asleep and not totally focused yet. We had been walking about 10 minutes and Sophie went crazy- I quickly noticed a man that was walking to his car and heading to work. This got me thinking how safe am I being while going on these twice daily walks?  So  I came up with a few ideas to help when you go on a run or walk outdoors. 

1. Let someone know where you are going and how long you plan on being gone. Duane calls me every morning usually I am talking with him on our morning walk. I always text him when I get back in the house if he doesn't get a text by 7am he is calling me! 

2. Have a buddy! Sophie is my buddy- while I realize a 15 pound Chiweenie is not the typical guard dog she is LOUD. I don't think Sophie would let someone get too close to me gotta love my sweet girl. Many times when I stay at Duane's I take Bogey Bear with me- Doesn't he look mean?! If you want a laugh watch this video about taking a pitbull on a walk-  Walk A Pitbull- Bill Burr    

3. Carry your phone with you AT ALL TIMES. Make sure your phone is with you and charged you never know when you might need it. You might need it if you get in trouble or if you see something 

4. Leave valuables at home. There is no need to bring a credit card, cash or wear jewelry on a run or walk! Just leave it at home its not worth having someone that might try to take it. I do think its a good idea to have an ID on you just in case something happens. 

5. Run with pepper spray- I always carry my little bottle in my hand for quick access. Duane tried to show me how to use my keys to hurt someone but I think that would all go out the window if actually presented with danger :) 

6. Walk in "normal" places. I don't walk where there isn't a trail there is plenty of places to walk on the side walk and is well lit. No need to take a chance and walk down that shady path. 

7. Watch what you are wearing. This one is more for the ladies- while many mornings I am tempted to roll out of bed in my PJ shorts and take Sophie I always throw on workout pants or Nike shorts. In today's world we project a message with what we are wearing. I want to project I am working out and could kick your butt. 

8. Trust your gut and use common sense. If I have learned one thing from dating a police officer its to listen to your gut! If something feels wrong go home, if you are uncomfortable do something about it. Also don't hesitate to call the police. You can always call 911 or look up your local Police Department's non-emergency number and save it in your phone. Just call have them check it out- I swear it won't be the silliest call they went on that day/night. 

Happy weekend :) Here is my favorite picture of Bogey after we got back from our walk! 


Wednesday, August 22, 2012

The Gym Times: Looking Good

This is Sophie when I asked about a morning run today! Guess we will try again tomorrow morning she was NOT into anything more than our normal walk.

Duane asked me what I would like for my birthday even though we had agreed no presents and to spend money on our trip in the fall. Men! I was not sure what I wanted or even needed but my new obsession is working out and let me tell you I want to look good at the gym! I honestly have no idea why I want cute workout clothes its the gym the whole point is to get sweaty and gross. I just wanted to share my fun new clothes for time at the gym. 

Here is a picture of me after a long workout! I worked hard but still smiling!

Today I have focused on really drinking water! More to come on this topic soon. Gym time today is going to be a fast workout that is very intense.


Time      Resistance
0-3                5
3-11              11
11-12:30       13
12:30-15       14
15-20            11
20-25            7

Run One Mile today I am going to go at a 5.9!

Tuesday, August 21, 2012


This morning started off with a bit of rain! I always appreciate a good soaking however Sophie girl was quite upset that I did not feel like a morning walk in the rain all she got was a potty run! Today's breakfast was one of the usual things I grab when running out the door- strawberry Greek yogurt. I will admit I like blueberry the best! 

One of my co-workers invited me and the rest of our team out to lunch we settled on Five Guys Burgers. I thought "Hey I have been doing great- healthy means getting to eat what ya want sometimes right?" So I ordered a small hamburger and shared a HUGE order of fries with two other ladies. I did not over eat just enough. I was hungry.  All was well until....about 20 minutes after I got back to the office my tummy HURT. So lesson learned- I can have food I want but the high fat in hamburgers and fries was too much for my little tummy today. Eating healthy is paying off I actually don't want to eat the bad food!

Dinner today is going to be tasty but something easy. I threw some chicken in the crockpot and added chicken broth and various spices- YUM. I wanted to do the crockpot since Sophie needs a LONG walk tonight. She has already stole my cucumber snack and is running around like a maniac. 

Workout: Today was cardio cardio cardio! I really pushed myself today since I have been feeling blah. I completed the workout below and then got on the treadmill for a mile run completed in 10 minutes 45 seconds or running at a 5.7 pace. My goal is to increase the speed each day and just keep working. 



What are your favorite workouts? 

Monday, August 20, 2012

A Touch of the Mondays

Happy Monday Everyone!

Today was a bit of challenge for me in the eat healthy department! I will admit it was my own fault- I am the master of eating right with a plan in mind.

Yesterday Duane and I splurged  a bit and went out to eat- I was starving and we did not feel like cooking. We split a pasta dish at Carino's and each had a wedge salad. After everything we had plenty of pasta to take home. Good job for us we are well on our way to healthy.

This morning I did my best to create a healthy breakfast. I had eaten all my fruit over at Duane's and did not feel like a morning trip to the store. I had a thing of greek yogurt and coffee at work to get me going! I also had a new protein shake that Duane found  I really liked this shake since it actually tasted good mixed with water. It only had 106 calories with mostly just protein- I love shakes but by the time you add milk its close to 250 calories! Its called ISO 100 and we got it at the Vitamin Shop yesterday for around 35 dollars- not bad for both of us.

 Lunch started out with tuna and some chips. I was not really feeling it so I decided to have a glass of tea and a protein bar. Just right!

Dinner tonight was left overs! Wahoo! Actually I had a chiropractor appointment so when I got home I was so hungry. I was bad and totally ate carbs at night but tomorrow I have a plan! Dessert is going to be sliced watermelon (I swear I am addicted)

Workout today is minimal I am a little guilty but after my doctors appointment I was ready for home!

I plan on doing a walk with Sophie in addition to our 20 minute morning walk and I am going to do a yoga video. Off to go entertain this little lady!


How do you all feel when you do not have your food planned out for the day? 

Sunday, August 19, 2012

A Little Bogey Time

The boy had to work last night so he called with my normal wake up call this time it was 7am not his normal 545! Sophie and I got out of bed and went on our walk- it was so nice outside! Texas in August is not the best time of the year but we took a nice long walk to take advantage of the cool weather.

Today I was lazy for breakfast (as usual) and had a protein shake. Then it was off to the gym!

Todays workout:


0-3 Resistance 5
3-10 Resistance 11
10-12:30 Resistance 13
12:30-15 Resistance 14
15-20 Resistance 7
20-30 Resistance 7 (pushing HARD)

1 Mile Run on the treadmill

I was planning to lift a bit today but so many people were at the gym I decided
that I would call it a day.

I made a snack after my shower and even let myself have some dip and chips since I KNEW Duane wouldn't be out of bed and I wouldn't get lunch until (well its 2:30 now and he is STILL out).

Since I do not think I will be getting food anytime soon I am debating a trip to the store. I need healthy food! I get to spend my afternoon hanging out with these two crazies (the other one was bad and is in time out)!

Hope everyone has a great Sunday!

Saturday, August 18, 2012

Lazy Saturday

Today started off with me falling asleep on the couch about 3am with Duane. We have gotten into the habit of just sleeping on the couch together and getting in the bed much later. My back is now mad at me! Sophie decided she would like to stick with her normal schedule and had me up at 6am I just let her run around the house while I slept on the couch! I was NOT in the mood to get up today- birthday night was beyond fun and showed me what a wonderful man I have. He really took care of me and made me have a wonderful day!

Breakfast today was watermelon! I will admit that I had a bit too much wine and it was perfect to wake me up and give me some much needed water. Sophie also stole my half eaten bowl so I had to get round 2 and she enjoyed the rest!

I made 7 layer dip for lunch/snacks. I made the "healthy" version using no fat beans and low fat sour cream. I had it with tacos for dinner tonight.

Today's workout was not impressive. I did 20 minutes of steady state cardio on the elliptical and a 10 minute walk to finish up. I spent about 15 minutes stretching after the workout since I am so stiff after taking off for 2 days! I never thought I would say this but I missed   the gym. Getting nice and sweaty today felt good and I actually wish I would have done a little more now that I am home. I Sophie on a quick walk before the thunderstorms started rolling through!

Friday, August 17, 2012

A Quarter Century

Good morning!!!

So today I am the big 25!!! What?! I honestly don't know why this birthday seems bigger just 25 is so adult!

Anywho- major moment today! I decided to grab breakfast as a treat for me Sonic breakfast sandwich sounded perfect. Um so so not! I actually threw away most of my sandwich and munched on my watermelon. My belly hurts so healthy eating has paid off. I am pretty much done with fast food (other than tacos) but all that other stuff no more. I am going to get water to try and forget the sandwich!

This is a huge breakthrough for me! I LIKE being healthy I want to be healthy and workout. I didn't yesterday and feel stiff today like I need a run badly! Off to a few hours of work then celebration with my parents and Duane!

Thursday, August 16, 2012

Starting Out


I am so excited about starting my blog! I am going to explore things that I love and focus on health. I am starting my revived workout journey. I have good days and bad days but mostly I strive for positive and happy!