The Number on the Scale

I talk a lot about clean eating on this here blog. I like to share what I have learned over the past year and all of the wonderful recipes I have discovered. Clean eating has been so successful for me. I have felt great, lost weight, and learned to love foods that are good for me. There is just one piece of this little equation missing, and that's working out.

I've always been an active person. I played sports growing up, I like to go on walks, I try to take the stairs whenever possible, but I hate the gym. Like hate it with a burning passion. I also hate running and my asthma doesn't make it any easier. For me, it has always been about finding something that worked for me. I tried being a runner and even ran a 5k, but it has never been enjoyable to me. I stayed active growing up because I loved playing volleyball, but I stopped playing in college. Over the summer I developed my love for hot yoga and actually enjoyed going.

I started clean eating and doing hot yoga around the same time. I started to notice a little change in my body and lost a few pounds, but I didn't lose as much weight as I was expecting with all of the work I was putting in. The scale was still too close to the number I was used to seeing. I have never needed to lose a lot of weight or been that interested in losing weight, but to me it was more about pushing myself to be the best version of me that I could be.

When we moved to Okinawa, I continued eating healthy but stopped working out pretty much all together. I don't have access to bikram yoga here and as I have stated before, I hate the gym. This is when the weight started to melt off. Crazy right, not working out and losing weight? But I knew what was happening. I had built up a lot of muscle during the period of time I was doing yoga and now it was all disappearing. I knew my body was getting less toned, but I enjoyed seeing the smaller number on the scale. I never really cared about the number on the scale until I saw it dropping. It was exciting to see a number I hadn't seen since the beginning of high school.

I am proud of all the progress I have made with my eating habits, but I know that eating great is only one part of the healthy equation. I know that I need to get active again. I know that it is time to ignore the number on the scale and think about what is best for my body. Why is it that the damn scale can have so much influence over our minds? The number it shows doesn't even tell the whole story. It doesn't tell us how healthy we are.

I know it's just a matter of putting my mind to it and creating an exercising habit just as I have done with my eating. I know in the end the way I feel and the way my body looks will be so much more rewarding than the number on the scale. So right here, right now, I am committing to getting my heart rate up more often and putting in the work to get fit, even if that means increasing the number on the scale.

Does the scale get the best of you at times? Any great workout tips for people who hate the gym?

eating clean vs. eating healthy

I always thought I ate fairly healthy. I made sure to get balanced meals, with a grain, protein, and veggies. I used light dressings on my salads and low fat cheese where ever cheese was used (which is everywhere in my case). I fell for all the products that advertised all natural, sugar free, low calorie, etc. Yes, I loved an occasional indulgent meal, like pizza or Qdoba, but overall I ate "healthy."

We as a culture are obsessed with diets. We always want to be on the latest fad diet or eating new diet products on the market. We think we are doing our bodies a favor by putting all of these products into our system or depriving ourselves of food in order to lose weight. There are so many products that promise to help us lose weight or curb our appetite, and we eat it right up, literally. Can you say gullible??

Within the past year, I started doing a lot of research, reading articles and watching documentaries, like Hungry for Change. I began to really think about what I was putting in my body and what the food I was eating is actually made of. I learned that my diet wasn't as "healthy" as I thought it was. Many foods that claim to be diet foods, low calorie, low sugar, fat free, etc., are really not doing us any favors with the extras, additives and chemicals that are put in them to make them seem healthier. For example, I had been eating Yoplait light for years because they are so low in calories and taste great. I finally looked at the label and discovered that they contain aspartame, an artificial sweetener that is linked to weight gain and other medical problems.

So I got a bit crazy, looking at the labels of everything I had been consuming. I found that I was putting a lot of things into my body that I could not even pronounce or sounded completely unnatural.  I looked into the side effects of many of these chemicals and preservatives just to find out that most of them were linked to weight gain and other health problems as well. I learned that products that advertise low in fat or calories often have other things added in return to make them still taste great. Sugar free items are often high in carbohydrates. Low fat items often have tons of sugar added. Labels are misleading for a purpose, to make you think what you are putting into your body is going to help it. I also learned that the FDA has very low standards of what can bear the label "All Natural." Many people mistake foods with these labels as organic or lacking any sort of chemical, which is not the case. So in the end, what we think is helping us lose weight or stay healthy, is actually harming us.

Ever since I learned about the food I put into my body, I have completely changed the way I eat. I have cut out almost all processed foods. I always read the ingredients of a product before I buy it. I try to eat products with the least amount of ingredients and with ingredients I can pronounce and know what they are. I stick to the perimeter of the store and eat a lot of fruits and veggies. I have to make a lot of things from scratch. For example, I no longer buy jars of spaghetti sauce and instead use fresh tomatoes to make the sauce. I even shred my own cheese, as bagged cheese has additives to keep it fresh. I am constantly shocked by what I am finding out about products I once used.

Yes, eating like this can be exhausting, and that is why there are "diet foods" out there to help us cut corners. But if you are trying to lose weight and get healthy, the absolute best way to do it is through a clean diet. I have felt so much healthier and have had so much more energy since I have started to eat clean. And I have lost the few pounds I had always been trying to shake with what I thought was "healthy" eating. I am not perfect and I haven't been able to cut out every negative thing from my diet, but I really do enjoy eating clean. It has also helped that eating clean is not a diet, but a lifestyle. Diets seem so demanding and harsh and often have negative associations in our minds, where as a lifestyle fits more flawlessly into the way we live. When you eat clean, you are not depriving yourself of anything your body needs to function.

So I challenge you, even if you think you eat healthy, look at your labels. Think about what it is you are eating. Have you even heard of some of the stuff in your foods? Take it one step at a time. First, start incorporating more fresh fruits and veggies. Then, start cutting out processed food from your daily meals. You will notice how much better you feel and how you feel less restricted than any "diet" you have tried.

Visit this post to see what I eat on an average day.

A Day in the Life of My Stomach

Recently I posted about my clean eating journey. I thought I would share what a typical day looks like when I am eating completely clean.

My day always starts off with a green smoothie and a big glass of water. Some days my smoothie is "greener" than others.

Mackenzie Green Smoothie:

-Vanilla Unsweetned Almond Milk

-Frozen Berries

-Kale

-Spinach

-Banana(frozen works best)

-Half scoop vanilla protein powder

-Splash of coconut water

Occasionally I add some of these: chia seeds, cucumber, carrots, apple, mango, pineapple, greek yogurt

(pineapple makes it taste great, but has tons of sugar)

I find that starting out my day with a green smoothie gives me energy and keeps me full for a long time.

Sometimes I need a snack by 10 or so. My favorite snacks:

juice, Lara Bar, carrots and hummus, cottage cheese and strawberries

Juice is my all time favorite snack. I would probably drink juice for every meal if I could

Lara Bars are tasty and so natural! The have a fairly high calorie content due to the nuts, but they are still great for you

Look at your labels! The food you eat should have very few ingredients and things you can pronounce

ingredients: dates, unsweetened coconut, almonds, cashews, extra virgin coconut oil

Such a tasty high protein snack

For lunch I usually rotate a few meals:

-Scrambled Eggs with Kale and Onion

-Avocado Egg Tuna Salad (1 hard-boiled egg, 1/2 avocado, 1 can light tuna)

-Salad with veggies and a protein (eggs or chicken)

-My version of caprese: tomato, avocado, egg, balsamic

I try to keep my meals as gluten-free as possible (at least the obvious: bread, pasta, etc). I always include veggies and a protein. These lunches are easy for me when I am home everyday, but when I have to pack a lunch, I usually make extra at dinner and pack left overs. 

Dinner varies A LOT, but I do have a few go to meals. Most of my "clean" dinners include quinoa or quinoa pasta. If I am not doing gluten-free I occasionally throw in a whole wheat pasta. 

Many grocery stores carry this quinoa pasta. It is pretty tasty, but can sometimes fall apart

another great product

My tips for cooking quinoa

Here are some of my favorite and go-to dinners:

Avocado Tomato Bowl. Recipe HERE

Roasted Veggies with a side of meat and quinoa

Portobello mushrooms stuffed with quinoa, tomato, and spinach

Cilantro Quinoa Soup. Recipe HERE

Turkey quinoa burgers with greek salad

Summer Salad. Recipe HERE

Grilled Zucchini Nachos. Recipe HERE

Other recent favorites: BBQ Califlower Salad, Blackened Chicken with Cilantro Lime Quinoa, Turkey Thai Lettuce Wraps, and Quinoa Pasta with asparagus and artichokes

If I am eating at a restaurant, I try to stick to eating clean and have found some good options. Remember, veggies and protein!

The perfect Salmon salad with a lemon vinaigrette

I can't help but crave dessert after dinner. I try not hold off, but occasionally I have a treat. The best thing I have found: CHOBANI FLIPS. They come in 10 flavors, but my favorite is Key Lime Crumble. They aren't completely natural, but it is better than eating a real piece of Key Lime Pie. 

Frozen grapes and all-natural dark chocolate are good desserts too

A day eating like this makes my tummy very happy! The key is eating as close to nature as possible. I also make sure to include lots of veggies and protein to keep me full. Moderation and eating when you are ACTUALLY hungry, not just bored, is important.

Do you have any clean eating recipe suggestions? What makes your tummy happy? Have you found in good gluten-free or all natural products?

Linking up with Karly Kim For Totally Posted Tuesday

The Dirty on Eating Clean

Honestly, if you asked me if I would ever blog about this topic a year ago, my answer probably would have been no. Why? I love me some potato chips. Particularly cheddar and sour cream Lays, Cheetos, and Pringles. I've always eaten fairly healthy. My mom always made well balanced meals and taught me to eat my fruits and veggies. On the other hand, we could also put down a huge pizza and entire pints of ice cream. I guess you could say we appreciate food. 

College is hard on anyone in the food department. Freshman year you are given a magic card that you can swipe and get all the food you want. It is your first time away from home and no one is telling you what to eat. Freshman 15 anyone? After freshman year, you live on your own with a kitchen. You and only you are in responsible for your meals. On top of that, you are super busy. Ramen noodles, frozen meals; anything easy and fast is usually the norm. 

This summer I lived with my parents while Jake was at training. My parents have been on a major healthy eating kick due to health reasons and because they like to try new things. They have tried all the trends; gluten free, vegetarian, Atkins, you name it. I was bored this summer and decided to jump on this clean eating thing. 

I started reading about things that companies put in food products. I became grossed out with the chemicals and the crap that just doesn't belong in food. I researched what different things do to your body and why they aren't good for you. I started this crazy habit of looking at labels of everything I was eating to see what was in it. There were times I wanted to throw up thinking about the kinds of stuff I had been putting in my body. I found that even products that are advertised as healthy might not be that great for you and still contain chemicals. I learned the best way to ensure quality food is to eat products as close to nature as possible.

I learned how to feed myself with all natural products. I learned how to make healthy, flavorful dishes and to satisfy my hunger without sacrificing quality, such as the avocado tomato quinoa bowl. My entire relationship with food changed. I learned to listen to my stomach instead of my head and only ate when I was actually hungry. I began craving foods that were good for me. Along the way, something weird happened. I stopped enjoying the foods that I use to love. The thought of putting a Cheeto in my mouth made me gag. I sincerely wanted to eat things that were good for me, especially fresh pressed vegetable juice. 

So here's how it happened. I:

-Drank green smoothies for breakfast every morning

-Eliminated all processed food

-Added in as many fresh fruits and veggies I could possibly fit in

-Ate protein in different sources (quinoa, eggs, chicken, beans, yogurt)

-Made smarter choices when eating out

-Cut out most gluten-heavy foods

During my period of eating entirely clean, I was feeling great, had lots of energy, and lost weight. I will say that my goal was NOT weight loss, hence why I don't have before and after pictures. My goal was to have a different relationship with food, and that is what happened. Am I happy I lost weight in the process? Yes, who wouldn't be. Throughout the time I was eating completely clean, I lost 14 pounds. Losing weight has never been easy for me, so this was a complete shock. 

Eating clean is a lifestyle, but I will say it is really hard to keep up with. Through our vacation time and our move, it was almost impossible to eat clean. We lived in a hotel for over a week and take-out food was inevitable. Since we've moved into our house, it has still been hard. Jake enjoys comfort food and I like to cook things he likes, especially being so far away from home. I still try make smart choices. For example, I have a side salad with my pizza instead of eating extra pieces. Or, if I cook something not as healthy, I do it is naturally as possible. I don't use ready-made products with preservatives, I make it from scratch. Jake also likes to snack, which means we sometimes have some very processed foods lying around. Sometimes I do eat them, but it isn't the same. I don't enjoy the processed food as much as I did before I started eating clean. I get sick to my stomach if I eat something highly processed. I crave food that is good for me and feel great when I have a "clean" day. 

Is eating clean hard? Yes, it really is. It can get expensive, especially if you are drinking juice. Do I still struggle? Yes, sometimes I just really want dessert or can't stop eating the baked ruffles. Is it doable? Yes, if you commit. Is it worth it? 100%. If you are considering a clean eating lifestyle, I encourage you to try it! I can't wait to share more clean eating tips and I would love to answer any questions you have!

Tips for Bikram Yoga

It's no secret that I think Bikram Yoga is the best thing ever, besides Mexican food of course. While I understand Bikram may not be for everyone, I thought I would share some things I have learned that might help your Bikram experience.


1. DRINK LOTS OF WATER- I cannot stress this enough. Drink at least 16 oz. before class. Drink enough during class so you do not feel thirsty. After, drink enough water to replenish your body of all the water you lost during class. When I drink enough water daily, I don't get very thirsty during class. Go here to learn more about water intake for Bikram. I seriously drink about 100-150oz of water a day. It does take effort to drink this much water and I get sick of waking up in the middle of the night to go to the bathroom, but I have noticed a difference!

2. Stretch between classes, before class, and after class- the more you stretch, the more your body gets used to it. You will have an easier time in class if your muscles are more flexible. And no, you do not need to be super flexible to do yoga. It is ok if you can barely touch your toes standing up, as long as you have the right form.

3. Wear breathable clothes- I learned this the hard way. Running shorts are a big NO. So are cotton t-shirts. You want to wear something tight fitting. You don't want your clothes to get in the way when you are trying to hold a posture. You want clothes that are breathable and moisture-wicking so that you stay cool. I also like to wear as little as possible, since extra fabric just means extra heat (it takes a few classes before you are used to being half naked in front of people. It is no less fabric than a swimsuit, though). I would love to wear some awesome Lululemon, but my old volleyball spandex and Target sports bra get the job done without the expensive price tag.

4. Bring the right gear- I talk about some great yoga gear here. If you don't have a towel mat, bring a towel to put over your regular yoga mat. You will be slipping and sliding if you do not.  Also bring a towel for after so you don't drip sweat all the way home.

5. Bring an insulated water bottle- Seriously, cold water makes all of the difference. When you are so hot you can't take it, ice water is just what you need. If you bring a plastic water bottle, that cold water will turn to hot in about 5 minutes. I use a tervis tumbler because I like having a straw and it works great. There is still some ice by the time class is over.

6. Don't come too hungry or too full- Of course, you need to have energy for the class, which you get from eating. But, if you eat too close to class, you will pay for it. There is nothing more uncomfortable than twisting and turning with a full belly. The best thing to do is to eat about 3 hours before class.

7. Sit in class before it starts- Your body may need some time to adjust to the heat. If you go in right when class starts from the nice, cool air conditioning, it will take your body longer to adjust while you are trying to focus on the positions.

8. Sit towards the middle of the room- The corners of the room are by far the hottest. The closer to the middle you are, the cooler you will be. If your goal is to sweat as much as possible, ignore this tip.

9. Keep your mouth closed and eyes open- Breathing in and out of your nose is not natural for everyone. Before I started yoga, I was a mouth breather. It took me awhile to get used to inhaling and exhaling through my nose. Breathing through your nose allows more air to enter your system. It also feels natural to close your eyes. Resist the urge! I know from experience that closing your eyes at all during class will make you dizzy and nauseous. You don't want to be the one who passes out in class.

10. Don't wipe your sweat!- As hard as it is, don't do it. I like sweating when I am working out because it feels great and refreshing, but the dripping feeling on my face drives me bonkers. We sweat for a reason. Sweat helps our bodies release heat and regulate body temperature. If you wipe your sweat off, your body will retain heat and you could potentially overheat.

I hope these tips help and encourage you to get out there and try Bikram. You won't be sorry!

Until next time,

Bikram Yoga Essentials

In honor of my last day at Bikram Yoga of Charleston (tear), I wanted to share some things that I think are essential for a hot yoga class.

It's no surprise that in 105 degree room, Bikram yoga is a hot mess. The right gear can make your experience that much better.

1. The Towel by Lululemon- This nonslip towel is great to throw over a mat to catch all of the sweat cascading from your body. It is absorbent and quick drying so you won't be laying in a pool of sweat during the floor series. 

2. Wide Mouth Stainless Steel Water Bottle by Hydro Flask- A well insulated water bottle is very important. When you are in a 105 degree room, nothing is more refreshing than ice cold water. From experience, I know that a plastic bottle won't stay cold for more than 5 minutes. 

3. Super Yoga Mat Wash- This is an antibacterial spray that cleans your mat without taking away the stickiness it needs to hold postures. There is nothing as gross as layers of sweat built up on your yoga mat. 

4. Boogie Short by Lululemon- Moisture-wicking, tight fitting clothes are the way to go for hot yoga. While these particular expensive shorts are not necessary, they sure are cute. 

5. Pilayo Braided Headband- I don't know about you, but my hair gets all over the place whenever I workout. This braided headband is perfect to keep your hair from getting all crazy and annoying. 

6. Free to Be Bra by Lululemon- I have tried this bra on and it's pretty great. Honestly, I can't justify spending that much on a BRA, so I guess I will just have to keep dreaming. This bra, as well as the Energy Bra, are moisture-wicking and very breathable; perfect for sweaty sessions of Bikram yoga. 

7. The Elite Hot Hybrid by Kulae- This mat is a hybrid between a cushy mat and an absorbent towel making it perfect for Bikram. I hate how thin towel mats are and how you have to put a towel over a regular mat, so this is the perfect compromise. 

8. Everything Fits Gym Bag by Gaiam- I need this right now. How perfect is this bag?? It holds all of your yoga gear, including your mat on the bottom. It has a breathable pocket on the outside for your smelly, sweaty clothes. 

9. Up and Up Cleansing Towelettes- These facewipes from Target are not only budget friendly, but the perfect facewipe. After trying every facewipe ever made, these are my favorite. They are not too soapy but they get the job done. Cleansing towelettes are perfect after a hot yoga session to clean your face and prevent breakouts. 

Now get out there and give em' your best Savasana!

Until next time, 

5 tips for cooking quinoa

Sophomore year of college, I lived with a friend from California. Californians seem to be ahead of the curve as far as healthy eating goes. She would always eat interesting things that I could not wrap my Kentucky brain around. One night she made quinoa. Of course my reaction was, "what the heck is a quinoa??"

Quinoa is not only a weird word, but a weird food in general. Quinoa, pronounced KEEN wah, is a grain-like seed. It has a weird membrane around that outside of the little seed that makes it quite interesting to look at. Quinoa is considered a "superfood" and one of the healthiest foods you can eat. It has so many health benefits, you are crazy not to include it in your diet. It is high in protein, fiber, iron, lysine, magnesium, riboflavin, and manganese(antioxidant).

I have to admit that I did not immediately start incorporating crazy amounts of quinoa into my diet. I still thought it was kind of weird and wasn't quite sure how to cook it or use it in recipes. Slowly, over the past few years, I have grown to love it and have learned how to make it taste great. It has taken lots of trial and error and advice from my mom, who uses it almost daily. Now, I don't know how I ever lived without it.

I wanted to share what I have learned about quinoa and later down the road share some recipes that include quinoa. Here are my tips:

1. Soak the quinoa before you cook it! Quinoa we buy here in the US has been stripped of saponins that give it the bitter flavor. I have found, though, that soaking it gets rid of any of that bitter flavor that might still be lingering. If you don't have much time, a good 15 minutes will do.

2. Cook it with the right amount of liquid. The right amount is 1 cup quinoa to 2 cups liquid. If you don't put enough liquid in, the quinoa will be too crunchy. Check it along the way and add more liquid if it does not seem to be soft enough.

3. Use low-sodium chicken broth. This seriously is the difference between good quinoa and excellent quinoa. Yes, it might add a bit more calories, but the flavor makes all of the difference.

4. Use a rice cooker. My mom taught me this little trick. Not only does it make fluffier quinoa, but it's so easy! You just throw it in there and don't have to worry about it until you are ready to use it. It still takes about 20 minutes, like it does in a saucepan, but so worth it.

trusty little rice cooker

5. Add flavors while cooking. When you throw the chicken broth and quinoa in your rice cooker or saucepan, throw in some flavor boosters like green onion. This will infuse flavor while it is cooking. You can use white onion, red onion, or even some spices that will compliment your dish (like cumin, my current obsession). 

I hope these tips help you incorporate more quinoa into your diet, especially since 2013 has been declared, "International Year of Quinoa."

Until Next Time,

I DID IT!

Y'all, I did it! I finished my 5k! Did I make my goal of 25 minutes, no. But honestly I think that was a bit of an unrealistic goal. I am just not ready to run consistently at that pace. I did, however, run it in 26:34. I am pretty proud of that. I do think I could have done better. I definitely could have paced myself  better, but I got a little to excited and I felt great at the beginning of the race. I also think I could have done better if I own up to my asthma and actually used an inhaler. But I am not going to sell myself short. I set a goal, I worked towards it consistently, and I got pretty darn close. That is a win in my book. Do I consider myself a runner now? Not by any stretch of the imagination. I do have a new appreciation for overall health and the benefits of exercise and eating healthy. Will I run a 5k again? Most definitely. It was a great experience. I had a blast running it with my sister and it also benefited the Semper Fi Fund, which is an organization I really care about. So thanks Meg for encouraging me to do it. And thank you to all of my other supporters out there who listened to me complain and encouraged me to keep going. I know a 5k doesn't sound like a great accomplishment, but for me it's a little bit like getting a gold medal, even if it did take me 4 whole months to train. I'm thinking there won't be any marathons in my future. I will leave those up to my dad.

Want to learn about the Semper Fi Fund? You will find information here.

Color Me Rad

Remember this post? And then this one? Well no, I didn't give up. I have still been running. I even ran a 5k!

Ok, so we may have jogged the entire way, but it was still a 5k! I ran Color Me Rad in Richmond, VA back in April with some other Marine wives. This was mostly a fun 5k, rather than a competitive 5k. For the most part, people walked the entire thing. It was a blast, though! My favorite part was the "color party" at the finish line where everyone throws up bags of color at the same time. I totally recommend Color Me Rad if it is in your area!

Before! One of other wives and I made T-shirts and tutus! A definite must if you are considering a color run! They even give you cool sunglasses and "rad" tattoos

  

During the purple color station

After!

I am still running a more serious 5k with my sister at the end of May. Let me tell you though, training has been tough. Yeah, I know, how hard can 3.1 miles be? Honestly, I don't think I was cut out for this running thing. Things were going along great, I was making tons of progress on the treadmill and feeling great. I even got new shoes thanks to the wonderful people I work for! 

Brooks Ghost 5

The most amazing socks. Balegas, clouds on my feet.

Everything was going along just great, then I decided it was time to take it to the streets. Y'all, let me just tell you, it was a struggle. I felt like I had never run in my entire life, even after 2 months on the treadmill. I kept at it, running 3-4 times a week, but progress was slow. Every time I run it just hurts. I know, I know, running is supposed to be hard. I just feel like I should be better at it by now. Why does it seem like it comes so easily to some?? What's your secret people??

Then, life came along. I am pretty good at coming up with excuses, but this was a good one. I mean, I found out I was moving to another country! Give me a break! Then the reality sank in that my 5k is in 2 and a half weeks! In all reality, no one really cares how well I do but me. I, for one, don't want to embarrass myself out there, and two, I haven't worked this hard for nothing. So I guess we will see in 2 and a half weeks!

Currently welcoming all advice, encouragement, or even some "suck it ups!"

Until next time,

M

update

I had a wonderful trip to Lexington this weekend. After waking up at 2 in the morning, running across the airport wheeling a suitcase, missing my flight, and staying up 26 hours straight, it was all worth it. It was a weekend filled with the 3 most important f's, friends, family, and food! I got to see people who mean a lot to me and eat at places that I have been missing while in Virginia. It was kind of weird, being a visitor to Lexington and feeling like I am living a whole new, different life in Virginia. It was nice coming back to my new "home," though. But, that meant it was time to get back on my workout grind.

Putting my fitness goal here on my blog was the best thing I could have done. Honestly, it has kept me motivated. I'm not sure if it is because I want to share my success on here so it feels more real or what, but it worked.

I am about 3 weeks into my training. Like I said, I started out at about a 37 minute 3 mile. I have been running 4 days a week, pushing myself until I can't go any more. I am making some serious progress. My 3 miles is down to, wait for it, 27 MINUTES! Yes, that is right. I have brought it down 10 minutes in 2 and a half weeks. Also, when I started I could run about 3 minutes before having to stop. I am not kidding, so don't laugh at me. I have asthma, but I decided to not use that as an excuse anymore. I can now run 20 minutes without stopping. I cannot even believe it's real. Those who know me know how big of deal this is. So I'm telling you, anyone can do it. Just go out there and start slow. Yes, there are still days I don't want to get up and go workout, but once I do, I never regret it.

I tried to do the couch to 5k, which did not work for me. I kept wanting to run longer than the suggested intervals, and once I get going, I need to keep going. So I started setting my timer for 35 minutes, walking for 5 minutes as a warm up, and then running until I couldn't run anymore(this is where the pushing yourself comes in), taking a short break, then running until I couldn't anymore, taking a short(30-1 minute) break, and so forth until I reached 3 miles. I found that I was pushing myself further and further, competing with myself to make it a few more minutes each time. I have been doing this routine 3 times a week, supplemented by stretching and a 20 minute arm, leg, or ab workout. On the 4th day I have been doing a total body workout. Here is one that I have been doing. It is a total of 10 minutes, but it is killer and you don't need any equipment. Everyone has 10 extra minutes in their day!

10 minute total body workout

I also thought I would share some motivation

Here are some tips for overall fitness for any reality tv loving, junk food eating, couch potatoes like me:

1. Set a goal for yourself not associated with what the scales says

2. Make a rough plan of what you are going to do to reach your goal

3. Share your goal with someone. Make it public or find someone to workout with.

4. Get out there! Especially on the days you really don't feel like it. Those are the days that matter the most.

5. Drink lots of water! 

6. Find healthy food you enjoy eating, so it doesn't feel like a chore.

7. Don't keep any food that will tempt you to binge eat in your house (potato chips are a killer)

Until next time,

M