Love + Health = Happiness

I can’t believe we are already into the 3rd week of January. It doesn’t help that I spent almost the first 2 whole weeks sicker than a dog. That expression is weird, cause my dog is never sick so I’m not even sure what it means.. but yea starting the new year off sick is no fun! I’m happy to say that I finally feel like I’ve got 100% of my energy back. I feel happy and alive again!

photo

Today I want to talk a little about loving yourself and being healthy! I have found in recent months that making sure you truly love yourself is how you will find the ultimate happiness. What makes me love myself is by working out and eating healthy. Doing both of those things makes me feel good and when I feel good I am happy! When I’m happy and have positive energy then I notice that work gets easier and the people in my life seem to be happier and drive off my energy. This just motivates me more. I want to lead my example so those closes to me can be positively effected by my happiness.

Here are few tips to live a healthier, happier lifestyle:

  • create a workout routine and stick with it
  • never plan more than a week out in advance, take your goals just one week at time
  • plan your meals every week, prep ahead of time so your less likely to eat out when your in a hurry
  • pack your own lunches
  • cut the negativity
  • follow people that inspire you to be a better you

My goals for the week are to workout every day with an active recovery day on sunday and to drink more water. I decided I wanted to try and go to crossfit all 5 days of the work week. I’m going skiing on Saturday so that will be my workout for Saturday and for my active recovery on Sunday I plan to either go to hot yoga or take my dog on a walk. Maybe both depending on how sore I am from my first day up skiing this year. My schedule has been all over the place this week, but I have managed to make it to crossfit both monday and tuesday and have mapped out the rest of my week so I can make sure to fit in a class each day. Now I just have to remember to drink more water! That seems to be a harder task, but I’m finding creative ways to remind myself to drink more water and I’ve started out every morning with drinking a full glass of water before I do anything else.

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TGIF

I’m sorry for all the post the last few minutes! I just learned how to categorize my post and so I wanted to move a few things around so the post are easier to find. I apologize if they are post you’ve already read though 🙂

What a beautiful day! This morning I got to do my first morning run in my shorts. I was very excited. Before my run I ate a banana and drank 20oz of water (for the hydrateinjuly challenge), after my run I drank another 20oz of water and ate an english muffing with peanut butter and honey. For lunch I ate the watermelon from the above picture and a salad from my restaurant. I’ve been using the water bottle my Foodie Pen Pal gave me to help me drink 120oz of water for the july water challenge. I’ve got about 60oz to go, I just can’t stop peeing! I don’t think the watermelon helped that either.

This weekend plans: I have a scheduled 10 mile run in the morning after bodypump, thinking about doing it around alki beach and then joining in on the pirate festivities after. Sunday it’s supposed to 80 so I’m thinking either a nice hike or possibly paddle boarding.

enjoy your weekends and drink lots of water 🙂

Water, Thursday Night Cardio Sesh, Protein Muffins

After my post on Tuesday, I decided I needed a goal if I was going to increase my water intake. I decided 100oz of water a day would be my goal. 20oz in the AM before work out, 20oz with breakfast, 20oz before lunch, 20oz before dinner and 20oz before bed. Yesterday, I got all 100oz in before dinner and drank another few ounces before bed time. I didn’t drink any other liquids yesterday besides water and I can already tell it’s making a difference. Today, 140oz and it wasn’t even a challenge!

Thursday nights are becoming quite the work-out. I woke up this morning and it was raining so hard I just couldn’t find the motivation to go run in it so I decided to try my luck and wait til the evening to see what the weather was going to do. On my way home it was sunny and perfect condition for an outdoor run, but something told me to take it indoors. I haven’t had much time to do cardio in the gym with all my running and classes so I thought I’d take advantage of the hour I had before hot yoga. I did 10 mins on the stair stepper, 3 mile run on the treadmill (7.0 speed, 24 mins) and 1 mile on the elliptical incline at max 20 and resistance at 10. Since thursday AM is usually my core class, I decided to go through the washboard abs workout out I stole from youngmarriedchic. I could barely make it through the last crunches in the air my abs hurt so bad. Got done with perfect timing for hot yoga. There is something really rewarding about going to Hot Yoga after your exhausted and sweating from a good gym work out.

I’m now icing my legs and ready for my rest day tomorrow. I leave you with the Peanut Butter Protein Muffins recipe I made last night that are absolutely delicious! I also want to talk about the Bourbon-Agave Glazed ribs I made the boy last night, but I’ll save that for another post 🙂

 

 

 

 

 

 

 
MINI PEANUT BUTTER PROTEIN MUFFINS
Seriously, so excited about these. They are delicious, healthy, gluten-free, made without processed sugars, only 100 calories each, loaded with protein and fiber, super easy to make and did I mention super cute! I got the recipe from dashing dish, but changed it a little. I added almond milk instead of dairy and my advice for next time is to ground up the oats in a food processor before adding them to a blender. My blender didn’t want to mix the thick batter and I think it was a little due to the oats not being grounded.

INGREDIENTS
1/2 cup cottage cheese (non-fat) *next time going to try almond greek yoghurt (dairy free)
1/2 cup applesauce (organic, sugar free)
1/4 cup Justin’s Natural Honey Peanut Butter (microwave for 30 seconds)
1/2 cup egg whites (going to try and find a vegan sub next time)
1 3/4 cups bob’s gluten-free oats
1/4 cup vanilla protein powder (i use a gluten-free, vegan brand)
1/2 cup stevia baking blend
1/2 teaspoon baking soda
1 tsp baking powder
1/4 cup almond milk (or milk of your choice)
1. Preheat over to 350 and spray or use foil liners on 12 mini cup cake holders. I just dabbed a little vegetable oil on a paper towel and it worked perfectly.
2. combine all ingredients into a blender and mix
3. once mixed into a thick batter, scoop into muffin tin and bake for 20 mins, check to make sure top is starting to brown

here’s to drinking more water…

I don’t know if anyone else struggles with drinking water, but for me it seems to be such a chore and one thing i’ve noticed with my clean eating and running program is how IMPORTANT drinking LOTS of water is. I am guilty of not enough water and my body is very aware of it. I am assuming that a lot of my aches, joint pains and cramps are coming from not drinking enough water. I also know its a fact that if I drank more water between meals I would be less hungry and feel better when I eat. What I don’t understand is how fully aware I am of these facts and yet I’m still forcing myself to drink water. It seems that I have a really hard time drinking more than few sips at a time. When I do think about it and I try to drink a lot it makes me feel nauseous. I’m learning that a lemon can go a long way and really help digest the water more. But yet i’m writing this and I’ve only drank maybe 8oz out of my 20oz bottle since I woke up this morning at 5:30am with a workout, breakfast and juice already finished. (not enough)

So here’s to drinking more water! I’m going to hold myself accountable by posting it on here and trying to stay focused on how much water to drink. My goal is to drink 20oz of water with lemon every morning when I first wake up and then again before every meal. So after my workout, by noon and by 6pm. I’ll post my progress, even when I fail as I hope that will help motivate myself and maybe you as well if you struggle with water intake as I do.

Update on my training: Week 1 is done! only 22 more weeks to go..
Week 1 total milage: 17.97miles, Total time: 2 hours and 39mins
I miss my normal gym routine, but other than that the running has been going well. Crossing my fingers that this week continues to go well. I signed up for the Rock N Roll half marathon in 19 days so that is my new motivation for my weekly runs!

My juice this morning was a little bizzarre, but still pretty tasty if you like grapefruit.

Grapefruit-Beet Juice
2 Grapefruit (peeled)
1 Beet
1 Orange (peeled)
2 Organic Carrots
1 Cucumber
1 Pint Strawberries
1 Apple
1 Green Pepper