My Color Run Experiance

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I did my first 5k this year! YAY – btw it was super fun! If you’re new to running or even races, this one would be one to consider since its more about getting out there and being active. Anyone can be in it (all ages and all sizes), and you can walk, jog run or even dance it if you wanted haha. But below are just some fun pictures of my “color run experience.”

So along those lines…… throughout the year, do something fun! There are tons of races that aren’t the type of “I have to win this” kinda thing and tons of fun activities probably in your local neighborhood. Look around, find friends to do it with you and get active.

I’ve listed some runs, events and other great ways to just “get out and be active” throughout the year.

RACES AND RUNS (there are tons! so look in http://www.runnersworld.com/race-finder   to help you find races in your location)

Color Run

Warrior Dash

Tough Mudder

Spartan Race

The Underwear Run (yes … it is what you think it is hahaha)

Avon Walk

Race for the cure

Jingle bell Run

And so on….. So look em’ up, form a team and get out there ! =)

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Tip of the week #5 – Set Goals!

Goal setting is very important when it comes to life in general but working out and setting goals is AWESOME (especially when you beat your own goals!)

Whether its daily, weekly, monthly or yearly its good to have a few set and to do your best to try to accomplish each and every one of them.

  • Like this morning, It usually takes be about 45 min to make my run and today it only took me 30 min. So maybe next time I’ll put in an extra 15 min more.
  • Or I have this little board in my room, (picture below) to keep me motivated. It has all kinds of things on it, I found these cute little clothes pins at Hobby Lobby and made a  “pounds lost, and pounds to loose” to help me get to my goal weight. I also black out on my calendar to times I workout whether its a run, a trip to the gym or even just doing a small workout in my bedroom. There is pictures and quotes and also a class schedule of my gyms offered classes.

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  • When I started running, heck I couldn’t even make it 1/2 block so to keep from getting discouraged, I’d make it a goal every half block I’d run, the rest I’d power walk and repeated that process till I got better. Now I find different little marker points. Like light posts, run a block or 2 and walk 1/2 block, run for this whole song, power walk for a little bit and back to running. And the easier it would get.
  • Eating healthy can be in this list as well. Maybe only go out to eat 4 times a month instead of 6. or something along those lines.
  • Taking my lunch with me to work more. Making dinner more, or actually making sure I’m getting the right proportions of breakfast in the morning (Like cereal, Measure out the 3/4 cup instead of just pouring a heaping mound into a bowl – or whatever the serving size is.)
  • Maybe you have a goal dress, or goal pants, put them somewhere where you can see them. Make it a goal to fit into it. But remember make it realistic because I mean if I held up a size 7 pant (which I what I am now) when I was a size 14… I would have felt overwhelmed and looked at it like it was impossible. Make some goals small, and make some goals big. And stay positive.
  • I also have this cool little box I made that whenever I workout, I put a dollar in it. So then, at the end of the year, I can see the progress I’ve made and I can treat myself to maybe some cute new clothes. (Picture Below.) You can basically use anything… like a jar or even Tupperware.

box1 box2 box3

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

spinachromainespring mixmixed baby

  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

shrimpchicken sabeanssteaksalmon shard

  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) – 34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –  depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –  depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4

How to get a Faster Metabolism!

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  1. Up your Vitamin B! This vitamin helps increase energy production in the mitochondria (which is the main part of our cells)
  2. Don’t skip breakfast! When you do that your body freaks out and goes into starvation mode. Its called Break-Fast for a reason, your breaking your fast from sleeping. Refuel your body with some good breakfast. Eat within 2 hours of waking.
  3.  Drink Green Tea! It contains smaller amounts of caffeine than coffee and it also has an antioxidant that I cant even pronounce (EGCG) but that antioxidant helps you burn more calories… so drink up!
  4. Have protein for lunch! It takes you more energy to digest protein than fat or carbs. Protein is crucial for building muscle and well… The more muscle you have the more calories you burn.. But don’t go overboard either.
  5. Add your spices! anything spicey has been known to rev up the metabolism .. so spice it up! Add some cayenne and some peppers!
  6. Workout! – doing some cardio will definitely help. Alternate between high intensity and moderate intensity every 5 min, it will keep your body guessing.
  7. Hit the sack at a decent time. If you don’t rest your body it will be overworked and stressed out. And then you’ll just start packing on the pounds. Figure out a schedule and stick to it.
  8. This is going to sound weird, but eat A LOT.. haha the more you eat the more your body burns (and that’s if your active and your not eating crappy foods.. don’t try to cheat the system because THAT WILL NOT WORK HAHA) But your basically ensuring your body that you aren’t going to go into starvation mode every time you eat so the more your body will be inclined to “let go of” instead on “hang on to”. Eat every 3 hours or so… and Good Foods! High fiber, nutrient dense foods… not a candy bar and chips.
  9. Skip the Alcohol – There are studies out there that show that your body will burn off the alcohol BEFORE it burns off the food, sometimes not even getting to the food- leaving it as stored fat.
  10. Break up your workout into two smaller workouts. That was your get your heart pumping in the morning and later in the day.
  11. Chill – relax- take a breather. Stress can be a number 1 culprit to weight loss so try not to stress yourself out. Learn different techniques on how relaxing works for you. Maybe its mediation, boxing or even reading a book, figure out what works for you. And then do it!

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Spicey Foods!                                                            Relax!                                             Workout and pump Iron!

Fun Cardio Workout #1

  • 20 Jumping Jacks
  • 20 Twisters (20 on each side. So 40 total)

twist Keep abs tight and pulled in while you twist. Repeat on other side.

  • 20 Jumping Jacks
  • 10 Squat hops

squatEngage your abs, glutes and legs while doing.

  •  40 Mountain climbers (20 on each side)

mounKeep tummy tucked in, core tight and knee is going to reach towards opposite arm.

  • Kicks (Russian Style) Do 20 on each leg.

russUse momentum to kick of with each foot alternating back and forth between legs. Kick as high as you can. For and extra- alternate arms to go opposite of kick making core tighter.

  • 20 Jumping Jacks
  • Inclined Push up – Do as many as you can! Challenge yourself!!! You Can Do IT!!!

push You can use anything for this, a chair at home, a step on our back porch. Etc.. Make sure your elbows are tucked in, And exhale during the push up.

Cinnamon Waffles with Almond Butter and Banana

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You’ll Need :

2 Waffles- Cinnamon Flavored ( I like the Vans Natural Foods Brands ; I used the Gluten free, Cinnamon Apple Flavor for this.)

2 tbsp. Almond Butter

1 Tbsp. Agave Nectar

1 banana

Assembly:

Toast waffles in toaster. Spread almond butter over waffles while they are still warm to the almond butter melts a little bit. Cut up as much banana as you want to top it. And finally drizzle agave nectar on top of it all. Enjoy!

waff 3waff 1cinnamon apple

Eat Healthy and SAVE money

All the time I hear, if healthy food wasn’t so expensive, Id be able to eat more of it its just eating healthy costs so much. So here are some tips, pointers and a few realities that eating healthy isn’t as much as everyone thinks.

    • Shop at farmers markets of stores like Trader Joes, Sunflower Market or Sprouts for produce. They usually have more locally grown products so they are healthier since they haven’t traveled so far, as well as they are cheaper at these type of grocery stores.

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    • As good as fresh fruits and veggies are for you, you could always stock up on frozen ones too. They usually are all ready for you to serve because they are chopped up, peeled and cleaned. And a lot of brands are coming out with organic varieties too now. 12oz of fresh blueberries are around $10 where as the same 12ox of frozen is around $7.
    • Stock up on things like Tomato Sauce. Yes it can make a great topper for pasta, but you can use it for many other things like adding it to rice, pouring on top of chicken or using it as a dipping sauce. Pasta sauce is usually around 70 cents per 1/2 cup (which is the serving size)
    • Potatoes are a good source of foliate, vitamin A, iron and potassium. Plus you usually can get a big bag of like 10 potatoes (sweet or regular) for $5.
    • Look for bulk sales. A bag (3-5 lb) of apples are about $4 where as if you get choosy, apples are about $1-2 bucks each. Also, Oranges are the same way. There are 4lb bags for about $5 ..making them .50 cents each. Or look at the bags that have a mix of both, I bet if you do the math, it will be a better deal.
    • As convenient as the pre-packaged oatmeal’s are, they usually are loaded with sugar and cost more than your basic plain rolled oats. They still cook in less than a minute and you can jazz it up any way you’d like. I do have a link to some great oatmeal ideas here:    Oatmeal 101 . I almost always have oatmeal in the morning, my go to its 1/2 cup oats mixed with 1/4 cup Flaxseed meal, Raisins, pinch of Cinnamon, 1 tbsp. Bee Pollen, Agave Nectar and a splash of Almond Milk.

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    • So farm raised fish (especially salmon) isn’t the way to go, yes its usually about half the cost of wild but its been linked to cancer, other health problems and its filled with chemicals and pesticides. However, if you cant afford the fresh, wild salmon in a can is fairly  cheap.
    • Make your own deli meats. Instead of the pre-cut, thin-sliced meats for a sandwich, instead cook a turkey or chicken and pull it apart yourself. Plus you wont have all the sodium that deli meat has.
    • Cut coupons! Enough said lol
    • Instead of going shopping every other day that you want to cook, your going to spend money and buy things you didn’t plan out to buy. (trust me , we’ve all done it) . Instead plan out your weeks meals. That way you can make a budget for the week and wont go over any expenses you cant afford.
    • Grocery stores often put the highest priced items at eye level, and they also will put the “brand” name on the left and the “off brand name” to the right. Since we read from left to right, you’ll automatically look at the brand name -more expensive products first. So when your shopping the isles, make sure to look at top to bottom and stick to the right, they usually are the same item without the fancy name.
    • If you have kids, try to shop alone, then you wont have the kiddos begging for the snacks and treats.

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    • I feel  like this is a no-brainer. Don’t shop when you’re hungry.
    • OK LETS NOT BE IDIOTS HERE….. . Yes a candy bar is $1..So is a big mac …. But it does NOTHING for you, or your body and it doesn’t fill you up at all! (and probably will make you feel like shit as well) You’ll want something else within the next 30 minutes.  Your body wants nutrients. Fruits and veggies are FULL of all the nutrients your body is craving. So eat the $1.50 apple instead, or actually buy something that will be beneficial and you’ll be fuller longer, hence why healthy eating isn’t really that expensive when you truly start to think about it.
    • Buy your produce when its in season. Hence the farmers markets are great for this.
    • Eat vegetarian once a week. Beans are probably the least expensive form of protein there is. Plus they are delicious! So stalk up. Beans last forever when they are in the can, plus they are easier that was too.
    • Plant your own garden. Seeds usually are about $1 for like a million little seeds. Plant it. Create a new hobby. =)