mediocrity pisses me off...encouragement part 2

I recently filled out a job application. I know right!!? What the what?? It had all these questions on it, and like, I was supposed to string actual thoughts together called answers. Yikes! It was all sorts of scary and just about to be emotionally exhausting until I realized the questions were MADE for me.  Or someone like me.  Someone passionate about PASSION. It asked me silly things like what song would best describe my life, my favorite quote, the greatest goal I had achieved, my version of the best day.  I'm not joking, all I did was refer back to my IG account and giggled about how I could answer questions like this ALL. DAY. LONG. It felt really powerful, really inspiring, and most of all it felt good to have answers as just a few years ago I would have blankly looked at the questions and thought....Goals? Achieved? A song about my life? Ummm, the Sesame Street theme??

One question in particular had me thinking long after I had hit send.  It asked for an example of where I had helped lift someone from mediocrity to greatness.  Wow.  I had a physical response to the word mediocrity.  The hairs on the back of my neck stood up.  It's what I've been fighting against for a while.  Status quo. Yuck!

Mediocrity. noun : a.  the quality of something that is not very good: the quality or state of  being mediocreb. moderate ability or value

After the hairs on my neck settled down, I thought about my journey to my version of greatness.  At every turn, and every bump, and every road block, I did one thing, that I hadn't done before, that made all the difference in the world....I found people who could help me, inspire me, encourage me, teach me, and expect me to change my status quo.

The power of someone helping lift me to greatness was where I found my success.

It's true, it's kinda just that simple, it's biblical for goodness sakes, and it is life changing. When I started f{re}sh it was what I based my program on.  While it looks like diet and food accountability{Put down the cookie!}, it's really about encouragement{That cookie is not your friend. You rocked your cardio, now make sure not to sabotage your hard work, stick to the diet plan}. We NEED each other.  Greatness is not easy to achieve alone.  In fact, its so much better with someone cheering for you directly in your little ears.  And then the most fabulous things happens...your mediocrity becomes greatness, your greatness becomes success, your success becomes your story, your story becomes a tool to lift others out of status quo and before you know it, you have helped make the world a better place. 

 

What follows are a few examples of what it looks like to encourage greatness and hard work.  I find these texts inspiring everyday.  It's an honor to be a part of someone's life like this.  The joy, sometimes the sadness, the never giving up attitudes is where growth happens.  Think about it for yourself, and then

Do the things in which you think you cannot do-Eleanor Roosevelt

I'll be praying for you.

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I'm not here to be average. I'm here to be awesome

Amen.

why I take a s**t load of selfies....encouragement part 1

Encouragement: noun

1.  the action of giving someone support, confidence, or hope

2. persuasion to do or to continue something

3.  the act of trying to stimulate the development of an activity, state, or belief

Not so long ago I spent some time....pretty much the space between my 20th year of life and my 40th...hating cameras and taking pictures.  I'd begrudgingly take the shot, try to be a good sport, but for the most part despising every second. Without a doubt, no matter how much I loved the memory pictures archived, you can bet I was critical and unhappy with how I looked in it.  Not EVERY picture mind you.  The ones with my babies, where I looked crazy and sleep deprived, those always made me happy, but a lot of the others made my skin crawl.  See, the girl that lived in my head, didn't live on the outside of my body, and every picture was further proof of the disconnect I felt.

For me, the long journey of digging deep and getting the inside girl to the surface was through fitness.  Challenging myself helped me connect all the dots I needed to in order to live ME out loud. I became confident, my smile more genuine, I was in all ways more authentically me. The authentic me had passion, fire, hope and....a shit load of selfies!  Pictures.  Of myself.  That I was happy with.  Not so much because of how I looked with my body, but about the spark I saw behind my eyes.  I found that through silly selfies in my bathroom mirror I was encouraged to stay the course, fight for better, believe in myself and have hope.  Who knew that what seemed like a  such a one sided conversation could be so inspiring, but it was.  I found a way to encourage myself on days that I didn't feel like doing hard work.  The pictures became the proof of my progress, the image of my passion, and the symbol of my determination.  And in all those selfies, that seem so egotistical, self serving, and narcissistic, I was indeed having a moment with my God.  An intimate moment in fact, always thanking Him, constantly asking for direction, always begging for something bigger.  Not to serve me, but to serve someone else. Because while I love my outward appearance, what truly feeds me is how I can effect others with it.

So I ENCOURAGE you to find a way to ENCOURAGE YOU! It may not be with selfies, but there's some way for you to help yourself fight the fight for the inside girl who wants to be living with you in the real world. Encourage yourself to keep moving forward, believe in your journey, and continue to be the very best you.  My payer, my hope, my very last wish, is that every woman feels confident in their own skin, loves every darn picture of themselves, and passes that JOY on everyday. 

a little something special

I am notoriously tired on Fridays. After a long week at the gym, with the kids, and meeting the needs of my week, it is this day more than any other that I need something a little different than my usual.  The spontaneous part of me wants to plan a last minute girls weekend getaway, but my reality refuses to play along.  So since I continue to parent on the weekends, I'm not kidding, it has been one of the larger struggles of motherhood....no days off....and I am always on a very clean and regimented eating schedule, I make Friday night my cheat meal.  And when I say cheat meal I'm really not talking about food, but more about alcohol :)

When I talk to someone about making changes to a healthier lifestyle, you can bet that alcohol consumption comes up right after talking about daily soda{oh yuck!}.  People get too many of their calories from what they drink, and never even think about it.  And when it comes to alcohol, don't really want to consider how it adds up quickly, and then wraps itself around your tummy in the form of a muffin top.  It sucks. I know. I love to drink.  I wish I could do it everyday.  I feel so darn adult with a drink in my hand. I also feel very adult when I use the "F" word but I  have to do that in moderation too!

So here's what I tell people to do when they ask me how to stop drinking everyday.  I tell them to start by just cutting back, make your previous five nights of drinking wine into three.  Examine how you feel.  Do you sleep better?  Wake up more willing to hit the gym instead of the snooze button? And after cutting back do you see a difference in your weight?  I can guarantee the answer to all questions is yes.  Then I ask them to cut their three nights of drinking to just one or two.  Limiting alcohol, just like limiting dessert and special treats, ULTIMATELY makes you appreciate it more, is a step in the right direction to reach your fitness goals, and lets face it, makes you more in tune with your over all health and less dependent on something that you have simply decided to help you cope.  Never a great option.  Be mindful of how you treat your body.  It's the only one you get.  If you never make it to the gym, at least be intentional with what you put in your mouth.

Here's my Friday night cheat.  It has nothing to do with chicken! Hooray! The ingredients are clean, serve it with a little rice if you so desire.  I suggest a glass or two of wine instead.  

 

Sautéed Shrimp with Arugula and Tomatoes

Ingredients:  1 Tablespoon extra virgin olive oil, 1 cup grape tomatoes, 1 garlic clove{minced}, 1 pound large shrimp{peeled and deveined}, 4 ounces wild or baby arugula, ground pepper, 1 Tablespoon lemon juice.

in a large skillet, heat oil over medium-high heat.  Add tomatoes and cook, stirring often, until they blister, about 2 minutes.  Add garlic and cook until fragrant, 30 seconds. Add shrimp and cook, stirring often, until almost opaque throughout, about 4 minutes.  Add arugula, season with pepper, and toss until wilted, 1 minute. Add lemon juice and toss to combine.

A wonderful way to start the weekend.  Cheers my friends.

dinner done right

Food....the absolute key to weight loss, on season shredding, off season building, and reaching your fitness goals.  Food prep is an easy way to assure you're successful.  I prep several ways and a couple times a week.  My world pretty much revolves around food.  For two reasons.  I have a family, and all I do is eat.  I know the struggle that moms have trying to feed their families as well as make their own weight loss goals a priority.  The fact of the matter is you can't eat like your kids.  No part of you should enjoy the foods that your 11 year old son loves{I feel like I've talked about this before!!?}.  There.  Cheesy casserole is for toddlers.  Not adult woman.  I hate to be so...bitchy about it, but its like one of the biggest questions I get and when I tell people that you have to change what you eat and that's gonna look waaaay different then your famalies meal, they get all pissy.  Sorry lovelies, you cant have it all.  All the food, all the desert and all the skinny jeans isn't gonna happen in the real world.

I prep meat and veggies for just myself.  No one can touch.   I threaten to  literally chew fingers off if my food is messed with.  It's usually just a ton of chicken, and green veggies.  There are meals, like when I gill my boys some burgers, or make their favorite spaghetti, that I take out my prepped food and this is what I eat at the dinner table.  Hence, our food looks very different.  There are however, plenty of meals that we can eat together.  I can serve them something clean, they are none the wiser, and I can walk away feeling like I have done my job well, for my body and for theirs.

This is a simple stirfry with simple ingredients.  It called for added salt and sugar.  I didn't add either of those, and didn't miss them a bit.

Beef and Asparagus Stir-Fry

Ingredients....Asparagus. Red Pepper. Basil. {truly add an veggies you desire}

Marinate....Steak. Lemon juice. Braggs liquid Amino{pictured below}. Garlic. Pepper. A touch of olive oil. {The recipe calls for the steak to be stir fried with the veggies, but I grill them separately so that I can use it later in the week with my green veggies} *picture taken before I trimmed the fat off, my bad*

Gather....1 Tbsp Braggs liquid Amino{Soy Sauce alternative}.1 Tbsp Coconut oil. 1 tsp Rice Wine Vinegar. 1 Tbsp Ginger{fresh or try this little fresh herb tube, its sorta the bomb, and stays fresh forever in the fridge.} 1 clove Garlic{minced} 1 tsp{or lots more} of fresh lemon juice.

Grill....Steaks. [those look amazing!  I'm a pretty good griller. Just sayin}

Combine....Soy Sauce and Rice Wine Vinegar{set aside}

Stir Fry...Heat coconut oil in a large pan on medium high heat.  Add asparagus, pepper, garlic and ginger to the pan and cook, stirring constantly until veggies are done, about 4 minutes.  Add soy mixture and cook until fragrant, about 10 seconds. Remove from heat and stir in lemon juice and basil.

Serve.... Sliced grilled steak. White rice. Veggies. Yum.

finding fit inspo....get competitive

Once upon a time I was a girl who didn't compete.  For attention, for the boy, for the grade, for the win, for the glory, for the bragging rights, for anything.  For whatever reason... my childhood, my confidence, my skills, my interests...I had very little fight in me.  I was really good at shoulder shrugging, talking myself out of trying, and remaining very cozy within the little square box I called my comfort zone. Oh my goodness, it was such a small space in which I existed, its no wonder that for a large part of my life I felt like I didn't have enough air to breath.  I didn't.  I limited myself so much it's a wonder I didn't suffocate. 

So a couple things happened that changed my entire life, I talk about them ALL the time, so don't stop me if you've heard this already.....we moved again, I was getting ready to turn 40, I had started getting fit and was super concerned about not being able to find exercise I liked within a new city.   I was lonely, tired, crabby, and like a million other unflattering things.  I was without a doubt sick of being me. 

So I prayed, like a fucking crazy person, excuse my language, but it was a desperate time.  I prayed for the courage to try something new and then I just started knocking on doors because I knew that eventually I would find what I was looking for. All I needed to do was follow my heart and stop thinking about how uncomfortable I was. I settled on two things.  Crossfit and bikini fitness.  I don't know, neither made any sense for me.  I mean, I was no previous athlete or glamour girl,  but that was the crazy part that I knew was not of my making. Sarah would have picked Tennis{for he record, there's nothing wrong with tennis}. God picked something more extreme.

The fact of the matter is....IF IT DOESN'T CHALLENGE YOU IT DOESN'T CHANGE YOU. Finding something that demands you to get competitive, set goals, beat the heck out of the OLD YOU, will provide growth, give you a timeline to adhere to, keep you accountable to progress, and hopefully...start a little fire under your ass.  It will inspire you to fight the fight and before you know it, you're healthier and happier....you win every damn day by showing up to do it again, better than the day before, better than you ever thought possible. 

So consider this...compete with your family for how many steps you take in a week, compete with co-workers for how many pounds lost, join a soccer team and recapture your youth, commit to running a 5k race, join a Crossfit gym, aspire to put on a sparkly bikini.  Take a step out of your comfort zone....and never look back.

I thank God every day for this girl. She's super fun and she wants to win...at life!

And this girl, she's my biggest blessing.  She shines even when she's most uncomfortable.

And sometimes winning actually means winning, and that's like a little extra icing on the competition, get fit, have goals, cake.

Sometimes the smallest step in the right direction ends up being the biggest step of you life.  Tip toe if you must, but take the step.

what's for dinner

Are y'all on Pinterest? I hope so, because it is truly the greatest resource. Ever. I pin, pin, pin, pin, pin, pin, pin, and then I get I get busy trying what I've collected.  This is a super easy recipe that will please all your peeps.  I make a lot of Mexican inspired dinners.  They are super easy to modify for me, it's easy to add lots of flavor with out using bad ingredients,  as well as satisfy my boys because anything they can top with cheese and sour cream usually makes them happy.

 

Oven Baked Chicken Fajitas

Slice. 3 bell peppers. 2 onions

Dice. 4 chicken breast. Gather. 1 container of fresh salsa{as in all the ingredients make sense, low sodium, found in the refrigerator section of the grocery store, not from a jar}. 2 Tablespoons coconut oil. Spices{I use ground cumin. Mexican oregano, paprika, chili powder, fresh ground pepper. get creative}

Coat. chicken with oil and spices

Dump. Peppers, onions and salsa on top{for extra spice add a small can of diced green chilis}

Bake. 400 degrees. 25-35 minutes{or you know, until it's done}

Add. Clean toppings

En{joy}.

cleaning up a classic

I used to be a total hippie.  Grateful Dead listening, Birkenstock wearing, bells around my ankles, bonfire dancing, boy friend drove a VW Bug, peace loving, granola munching, barefoot,  joyful little school skipping hippie.  Eric Clapton was my dream man and the first concert I went to, I spent a couple summers camping under the stars, and clean living, well....do mushrooms count? It was four crazy years of high school that I thankful actually remember.  In the end, I didn't make the most loyal hippie.  I loved to shower too much and when Eddie Vedder came along dropped The Dead like the bad habit it was.  On to Grunge, moved to Seattle, but never lost my love for the crunchy stuff :) Until that is, I actually started caring about what went into my body. 

 

I believe most of your favorite recipes can be cleaned up, even lasagna if that's what makes your taste buds happy.  It's all about getting creative and finding alternatives to the gluten packed, carb loaded, sugar laden foods we grew up on.  While this isn't the most complicated clean up, I hope it might inspire you to just take a minute to think about what you can do to make your favorites better for you and your family.

Alternatives:::

pasta noodles:::zucchini ribbons---breadcrumbs:::oatmeal--- sour cream:::greek yogurt

mayonnaise:::avocado--- cauliflower:::rice and grains---butter:::coconut oil

sugar:: real maple syrup--- cream:::evaporated milk---oil:::applesauce---flour:::almond flour

salt:::spices--- ground beef:::ground turkey--- 1egg:::2egg whites---white wine:::chicken broth

 

 

 Sarah's "I used to be a hippie and now I'm just super fit" granola:

1/3 cup coconut oil

2 TBSP Brown Sugar Splenda

1/4 cup honey

1 TBSP Pure Vanilla Extract

3/4 tsp Cinnamon

1/8 tsp sea salt

3 Cups Rolled Oats

1 Cup coarsely chopped Pecans and Almonds

1/2 Cup Unsweetened shredded coconut

The original recipe called for....Vegetable Oil{substitute coconut oil}, 1/2 Cup Brown Sugar{substitute: 2 TBSP Splenda}, 1/2 Cup Honey{substitute:  1/4 cup less}, 1/2 tsp Salt{substitute: 1/4 tsp less sea salt},  sweetened shredded coconut{substitute: unsweetened}, and dried fruit{none}.

 

Mix all ingredients{except shredded coconut} in a large bowl and spread onto a lightly coated, rimmed cookie sheet{or two}

Bake at 300 degrees for 15 minutes, Add shredded coconut and bake an additional 15 minutes{give or take a few minutes}

En{joy}!

Her name is Grace

 I am a 41 year old mother to three boys, I'm a wife, a daughter, and a sister.  I've moved every three years since I was 17.  As a family we have made 4 moves in the past 11 years.  I've been a stay at home for 11 years, I've been a room mom, a PTA member, I've headed up school fundraisers and crafted some pretty amazing teachers gifts.   I've spent countless hours in playgroups, library story times, mommy and me classes, soccer, flag football, swim team, baseball, basketball and football practices{and I have soo much more to go}.  I love being a mother.  It's all I ever wanted.  When asked as a little girl, all I ever said was I wanted a family.  I'm good at it.  I'm naturally organized, I love to cook, doing laundry is no big deal, I take making a house a home seriously, yes...I'm abit of a domestic diva or I was.  Two years ago something happened.  All the things I had identified as my life's passion became not enough. They didn't "feed 'me like they once had, I craved a bigger purpose, I felt the urge to be more, have more, accomplish more.  What once interested and gave me energy left me feeling frustrated and tired. Not the mother part, but definitely everything surrounding it.  It was frightening. I'm not even going to pretend that it was easy to admit that I had everything I ever wanted yet felt empty.  So in the midst of our move to Oklahoma I started to exercise more than I had in the past, really just to cope.  It became my outlet.  I was lonely from yet another move, I was yearning for more from my life, I was looking to connect with people. I was incredibly unhappy. Really, really unhappy.

Fast forward nearly two years.  My outlet-exercise, my passion-pushing my boundaries in all things fitness.  I clawed my way into some friendships. I know how melodramatic that sounds, but try moving a couple times, turn 40 and you'll understand what I'm talking about. I found people to help me reach my goals, I was virtually blowing my own damn mind.  People would ask me if I was a trainer. "No, I'm not a trainer", I would say.  "I only care about my own fitness!", I would exclaim.  But as He always does with me {and oh I'm stubborn}, God changed my heart.  I think it started when I noticed some girls at the gym doing some things differently, like maybe I had inspired their change?! Then older women hugged me and asked my advice and I felt needed, and I liked it.  Then younger girls stopped me and complimented my body, you know, girls that could have been my daughters, and I felt relevant. The more I talked and they listened, the more I realized I did care about someone else's health and fitness.  I wanted to inspire change and that maybe I was indeed a person that women could relate to....but.  Oooo, there's always a but. I was scared {there's always a scared with me at first too} I had spent some time, in between kids and moves, thinking about what I would do when the times was right.  Was this it? Training?  I loved fitness so much, a heartbreak in this area felt risky. And by heartbreak I mean FAILURE. 

I took the leap and put myself out there with f{re}sh.  I am someone with years of experience and that's it. While it wasn't the first time the vulnerability of trying something new fueled a fire in my heart, it was indeed the first time my new passion and purpose lined up perfectly before my eyes.  It was an amazing feeling just to be vulnerable, just to trust in God, just to ask Him to make me an instrument for making lives better, but then all of a sudden I had a client and her name....Grace

The significance of her name didn't strike me at first, all I was thinking about was her colorful, passionate goals that I knew I could help her reach.  So we got started together.  It was as fun as I thought it would, she was a great client.  Open and willing to change, focused and determined.  We were a couple weeks into the process when there were hurdles to get over, frustrations to work through, expectations to manage, because that's what happens when you are on your way to reaching goals, the road twists and turns. There was a moment in those exchanges, when she was thankful for me and I realized just how much I NEEDED her, more than she needed me.  I needed a chance, validation, her trust and an opportunity to prove I could make a difference.  I had certainly thanked God for her before, but it wasn't until that moment that I received his Grace.  He had built something amazing out of my hurt and agony the year before.  He had given me a gift in the circumstances I thought I was only just coping with.  He had given my passion not only purpose within my own body but to help others and that was the sweetest comfort of all. To be significant, useful, humbled and inspired by... GRACE

 

{When you don't give up....when you knock on what seems like a million doors...cry out to God on your knees....for what ever it is you want...big or small...wanted or needed...even when you don't deserve it...eventually He comes...sometimes in what seems like forever...but never too late...in the form of grace}

garbanzo love

I cooked a lot last week, in an attempt to deal with my life. See, I had hit a bit of a summer vacation wall and cooking always soothes my mind.  Eating not so much, but definitely cooking for my little people.  The very people that were causing me to hit that wall lol!  More than one person asked me if I was okay, that's never a good thing.  I  clearly wasn't hiding my emotions well, but I have good news.  My peeps have started school! I know right, what mother admits to loving every minute of a new school year?? This one! 

So, in honor of back to school, here is a salad I've made for a long time and that punk #3 loves.  He let's me send it in his lunch.  I say let's me because my kids are super strange about what they are willing to eat with their friends at school.  Like, they don't want to be the kids who brings anything more original than PBJ's. 

 

This bean salad is super clean....with the exception of the parmesan cheese.  Leave it off if you're eating it, put it in if it's for your punks.

 

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1 can Garbanzo Beans, drained and rinsed

1 small jar capers, drained

parsley, chopped

1 bunch green onions, chopped

cherry tomatoes, halved

1/4 cup grated parmesan cheese *optional*

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dressing...Olive Oil{a healthy drizzle plus two more} , juice from 2 whole lemons, pinch of salt, pepper, paprika,{1.5 teaspoons plus more to taste} minced garlic*optional{too strong for me}.  I never measure, sorry. 

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Put it all together, toss, mix, let you taste buds water but refrigerate a bit to let the flavors meld{is that a word?}

1 cup bean salad and some grilled chicken would make the perfect lunch.  My main squeeze doesn't understand the joy of protein yet, so an apple will do.

 

Oh that face!

Oh that attitude!

En{joy}


you kinda had me at crockpot

The crockpot is by far the most under utilized piece of equipment I have in my kitchen.  I've only purchased like 5 of them, each time hoping that it would turn my dinner making life upside down and inside out. The premise is soooo completely awesome.  Put food in, turn on, come home to an amazing dinner that everyone cheers and high fives over. This is my dream, but I've been at this mom, kid, cooking thing for a while and have yet to have too many moments like that.  Reality is more like, put food in, turn on, come home, it smells wonderful, tastes like shit.  I think it has everything to do with over cooking, plus the amount of processed  food you have to add to it to make it taste like anything, it just never works out.  They end up collecting dust until the superbowl when you decide make some ridiculous cheese dip for the neighborhood party. 

So, when one of my precious fitchick friends shared this recipe with me, I had my doubts. Clean eating and crockpots just don't usually go hand in hand but guess what, it's awesome and easy and just down right stupid that I never tried it before.  And the best part....my kids high five when they see this cooking. It's a bit of a rockstar moment when you're in charge of feeding a family.

For meal prep this recipe is fabulous.  You can feed your people and have plenty of left overs for your week of clean eating. So, here it is....what I affectionately call....

STUPID EASY SHREDDED CHICKEN IN THE{F'ING}CROCKPOT

All you need is Salsa and Chicken.  Any jarred, low sugar, gluten free salsa will do.  I like this fresh one from the refrigerator section at the grocery store the best.  4-6 chicken breasts.

dump it in all together. I add a little water{like 1/4-1/3 cup}

I cook on low for 3-4 hours

take out the breasts and shred, return to the pot and let it soak in all the juice.

My kids love to eat it in tacos

my version

Their version. Go ahead and try it, you'll thank me, and then I'll thank my fitchick friend, and then we'll just be on big happy superfly fit community. I love that. En{joy}

a day in the healthy life...

Healthy and fit are two words I take pride in owning.  If someone described me using those two words I would be endlessly happy.  I would also like kind and loving to be used, OH, and badass.  Yeah, badass would be okay with me too. I pretty much want a long list of positive adjectives to roll off people's tongues when talking about me lol :) I live everyday with that in mind, I don't always accomplish it, but my intentions are so. 

I preach about a healthy lifestyle and I relentlessly live it myself.  Why in the world would anyone listen to me if I didn't. I mean, there are those trainers who never talk about diet, as if people just go to the gym to kill themselves and aren't interested in actually getting results. It takes food and exercise.  FOOD people. It takes just the right amount of good, healthy food to get the results you want from your hard working exercise. 

So here is a day in the life of me....my food...my exercise...my relentless....everyday.{ I'm not exactly sure why I chose this of all days to document my life, I had officially not showered and it shows}

You know you love your life when you go to bed excited about waking up at 5:00am the next morning, not for anything particularly special, just another opportunity to do it again.  Hopefully better than the day before, always fueled by strong coffee. This is me, for one hour every morning.  It's like my version of meditation. No one is allowed to talk to me when my coffee cup is in my hand, they try, but I have no words until after my second cup. In my mug...Pete's coffee, stevia, unsweetened cashew milk.

Mmmmm, oatmeal.  My second love after coffee.  I am currently eating 1/3  cup of rolled oats. I eat anywhere from 3/4 cup to 1/3 cup depending on my goals.  In my bowl...oats, roasted almonds, dab of honey, a ton of cinnamon.

I look like a bit of a vitamin junkie.  There are worse addictions.  In my drawer...Vitamin C, D3, Complex B, Biotin, B12, Women's multi, Coconut oil, Hair skin & nail, Omega 3

A pre-workout snack on the  way to the gym. Almond Butter.  My very most favorite food after coffee and oats that is.  I catch my boys watching me eat this, they do not have the words yet, but one of these days someone is going to ask me why I'm lustfully making out with my almond butter packet. lol :)

The gym, my happy place, where I do a little of this...

And on this day, 30 minutes of this with one of my favorite people.  He's helping me with my shitty form.  He's awesome, and I'm a little less shitty...

Last but not least at the crossfit gym.  4 rounds of 7 Hang Power Snatch, 14 slam balls, 21 wall ball shots

In between workout snack. Chocolate whey protein shake.  It's a two workout splurge that I only do about once a week.  I'm not a huge protein shake fan. I prefer my calories and  proteins in a solid form.

Gym number 2, workout number 2. Cardio. Stairmaster. 40 minutes. Level 11. 477 calories

This is my misery face.  Relentless doesn't always equal fun. Cardio reaches and maintains goals. So I do it. I smile after.

Foods. I'm always all sorts of hungry for lunch. Ground Turkey and roasted cabbage.

Another lunch two hours later. Yay! Shredded Chicken, cucumber, 1/2 of an avocado

Oh look, football practice.  My little people's chance at relentless.

Dinner. Shredded Chicken, roasted cabbage, arugula, Texas Pete hot sauce.

AHhhhhh....bed. With my baby no less. Always early to bed, because my relentless always makes me tired. My body is done for the day, my tummy is just right, and my puppy needs some love. This is when I turn out the light and nearly cheer because I can't wait for my alarm to go off in the morning. It's a vicious wonderful circle. One I want everyone to experience. Finding your feel good, living your best day in the routine and monotony of regular life.  This is indeed my relentless, perfectly imperfect, wouldn't want it any other way,  life.

 

being all healthy and stuff

Look at me....using recipes and stuff! I told you I was going to get more creative in my kitchen  Last week, when I called my self lazy and admitted I could eat the same thing everyday for an entire year, well that's still all true, but I forgot the other reason I sometimes lose my motivation in the kitchen...my kids.  Man, these people are lame sometimes. It never fails, I tell them we're having fish for dinner and at least one, if not all three, is throwing themselves down on the ground in protest. Punks. My people are pretty healthy eaters, you know, when their not asking for complete junk.  I can't totally blame them for not loving fish, it can be acquired taste, or texture maybe.  They will come around, but I don't have time for their pallets to mature.  I fix salmon for me.  Mainly because my coach demands it{30 GRAMS OF PROTEIN in just 5 ounces!}, but also because you can't deny the health benefits:

Calms Inflammation, Fights Cancer, Improves Cardiovascular health, Improves your hair and skin{YES, please!!}, Provides Vitamin D, Stops free radicals, builds strong bones, and can even help you sleep better.

 

Steamed Salmon And Veggies

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NEED:  1 lb Salmon Fillet cut into 5 ounce pieces, cherry tomatoes halved, zucchini thinly sliced, basil leaves roughly chopped, olive oil, pepper and a smidge of sea salt

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ARRANGE: 1 salmon fillet, a handful of veggies, salt, pepper, basil and a drizzle of olive oil on a piece of foil{about 14 inches long} RREPEAT process for other 3 fillets.

FOLD: packets and PLACE on a cookie sheet to COOK....450 degrees for 18 minutes

CUT: puncture foil with a knife when they come out of the oven to vent the steam. OPEN slowly and ENJOY! Its just that easy. YUM!

finding fit inspo...swole patrol

Surround yourself with the dreamers and the doers, the believers, and thinkers, but most of all, surround yourself with those who see greatness within you, even when you don't see it yourself.

I talk a lot about my journey.  Mainly because I want it's wins and even imperfections to inspire you and yours, but also because I never want a day to pass that I don't remember, or appreciate, or learn from where I was, maybe even just yesterday.  It has included a lot of moves, many opportunities to meet people, and by the grace of God I have been provided the friends I've needed and wanted.  While I have been a work in progress, there will always be my best friends from home who have my back, my sisters who never understand me, but love me like crazy regardless, the amazing women I have met in every city we've ever lived and added them to my life long friend list, and then there's  the people I meet along the way, who maybe for a season, a month, maybe for the rest of life, influence and shape me because that's what God put them in my path to do.  I used to only see their importance after the fact.  Like...Oh yeah, THAT'S why that happened and I met that person....but I feel incredibly blessed that these days, I see them so much sooner than after the fact, which means I can tell them what they mean to me, face to face, in real time, and that is an incredibly special feeling and one I never want to take for granted.

So, I have a journey, and I have my fitness passion, and I have my goals, my butts getting big, my foods on point, my abs are putting a smile on my face,  I have competitions planned, my hairs the perfect shade of too blonde, and blah blah blah blah blah... what's it all mean? Nothing without someone to share it with. Absolutely nothing without the people who inspire me to be better, nothing without someone asking me about my progress, and really, really nothing without someone cheering for me and better yet, me cheering for them. 

My greatest source of fitness inspiration has been the people I've surrounded myself with. When I looked beyond my obvious choices, I was amazed at what I found.  I once only looked to a woman in my similar situation, and I still find inspiration and tons of support there, but when I realized I didn't have to limit myself, my world got bigger and more interesting.  By staying open, and appreciating other's goals,challenges and GUTS, I was able to find a group of people that inspire me daily, expect big things from me, keep me accountable and CHANGE me. Because of them I have become someone who feels the fear but does it anyways.

So look around you, test your original ideas about who you could connect with.  The guy at he gym who won't leave you alone with small talk, he might want to get in you pants, but maybe not. Maybe he has something to teach you about life, and maybe, just maybe, the forty something mom you have nothing in common with, knows a whole lot about overcoming fears and it's exactly what you need to learn. 

Find a posse, a swole patrol, or an entire crossfit gym, just find {real} people to inspire you...

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THE YOUNG & OLD{...ER}: Two of my favorite Crossfitters.  One is 15 years younger than me and has inspired me by his own weighty goals and maturity. Who knew someone so young had so much to teach others, but he does it well, he tries hard, and that is never lost on me. The other is 15 years older and my buddy. On days that I was throwing shade he blocked it, and encouraged me to do better and to smile through my painful year. He had no idea what was going on inside of me, nor did it really matter. I needed a friend, and that's what he was. He looked for me, and asked me where I was when I missed, he asked me about my day and invited to join what was happening outside of the gym. It meant the world to me, and changed my situation. He would probably say...awwww, it was nothing, but it was everything to me. Who would have thought such an old man{I tease} was going to teach me about generosity in a dirty crossfit gym.

AN EXPERT: My trainer and coach. I had secret dreams of competing.  I didn't know anything about him except that he prepped bikini fitness girls.  Someone had casually mentioned his name and I took an immediate mental note{It only takes one move to listen to everyone's details in an attempt to learn the city you live in}.  I marched into his gym, and this is what I saw...calm, confident leader. Not the hard sell trainer I was used to.  His passion was evident, his life reflecting his teachings.  He believed in me, and then I believed in myself.  He only thinks positive.  When he talks, I listen. He has taught me a ridiculous amount and we have nothing in common, except that we have everything in common at the same time.  We have passion.  He showed me I could have it for me and for others.  He inspires me to have integrity and joy while trying to make a difference in other peoples lives.

THE SAME, BUT OH SO DIFFERENT: Some people are just plain gifts. God given, enjoy the moment, make a difference, gifts. Watching someone strive for the goals you have set for yourself is incredibly inspirational.  A chance to do things differently than you would normally do them, because of their own wise and weary journey. Competing has been fun, but when I had someone to share it with, it became a bigger experience 

TEAMMATES AND YOUR COMPETITION: People who work hard, just like you, and do it with grace and style are inspiring.  From the first time friend you meet or the group you proudly represent, the good vibes last long after you expect them to fade. Being surrounded by people who celebrate you yet compete against you is pretty amazing. There are lots of lessons to be learned with in that group. The education is priceless.

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THE NAKED AND TAN??? I mean, it doesn't inspire ME but no rock should go unturned when searching for a way to stay motivated and inspired. {this is backstage at a NPC comp. For real, that's what it is. Excellent people watching}

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THE FAM: The ones you love, now those peeps are something special.  They watch your struggles first hand, hold your weepy body when frustrations are just more than you know how to deal with, inspire you to be your self because that's who they love the most.  This guy inspires me to do it my way because there is no one who loves my way more than him. The joy he has for me and my passion keeps me reaching higher, keeps me trying harder, and always has me saying yes! to my biggest challenges. Lucky for me he always says yes! to shaving my entire body before I rub in my competition tan. He's amazingly supportive :)

clean eats are my fave eats

The one thing I get asked for the most is recipes for a healthy, clean diet.  I love to cook, I love to eat, I love searching for recipes on Pinterest, I love taking yummy side dishes to pot lucks, I love to bake cookies for my kids, I love, I love, I love everything about food.  You would think that person would also love to incorporate all that kitchen love into her love of meal prep, but I haven't.  The truth is I keep things very simple when I cook for myself.  By simple I mean pretty darn bland. Like I roast my veggie, I grill my meat, I stuff my face, I don't think very long and hard about how I wish it tasted different, or yummier, or anything.  In fact, if I was going to be really honest, I could probably eat the same thing three times a day for months.  I don't know if that's lazy or just unemotional about food.  I think there are a few good reasons I 'm like this....I cook yummy for my family and there's just only so much time I'm willing to spend in the kitchen so I make my meals as easy as possible, and that means few ingredients and less time at the stove.  I have also found that when I cook really savory food for myself I'm more likely to crave something sweet after I eat. No Bueno! So I'm bland and boring but determined to inspire everyone to clean up their eating and take the time to care for their bodies.  If that means spending a little more time in the kitchen preparing something a bit more creative, then I'm game..

Kale Salad

{warning....it's so good you might want to eat it three times a day for months...oh wait, maybe that's just me}

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Ingredients:

Kale, chopped

1 can chickpeas

Avocado

Fresh Basil, chopped

Green or red onion, minced

sprinkle of salt, pepper and red pepper flake{I've never actually added the pepper flake}

Drizzle of: extra virgin olive oil, honey, and lemon juice

Mix all together and put in the fridge for a bit so the flavors can come together

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Serve with some grilled chicken and you have the world's most perfect lunch.  En{joy}!

finding fit inspo...knowing your why

Know what you want. Clarity is power. And vague goals promote vague results

I've been doing this exercise thing for a while. I was definetly hitting the gym on a pretty consistant basis in my early and mid twenties when I was single, needing to lose the freshman 15, and had all the time in the world.  I got married and my husband and I always made it part of our weekly routines.  I popped out some babies and I was either pushing a stroller and walking the dog for several miles, or I was hitting the gym fitness classes so that I could stick my little punks in the nursery and get a darn break for a little while. My  point is, I was no stranger to the gym, but I was simply showing up to maintain my jean size and well, it showed in my results.

 I wasn't  joyful about being there.  It was a chore. I marked it off my list.  I did it because I had to in order to fit into my clothes, not the worst reason in the world although I wouldn't have known that because I never went further then that.  A surface level reason to be at the gym works, but how well is the question. It gets you there, you struggle through with little direction, but there is  absolutely no doubt about it, when I started to ask myself WHY, my results, my attitude, and my journey CHANGED. 

Grab a piece of paper, better yet a few sticky notes{you just might want to put this on your mirror or something} and write down your biggest health and fitness goal, then ask yourself why, write that down, then ask yourself why again, and yep, write that down as well.  Ask yourself why three more times and then you have reached the heart of the matter. Armed with a clear goal{no matter how big or small}, there's absolutely nothing you can't accomplish. Read it daily, breathe it in, pray about it, live with it, let it inspire you to make real change in your life.

So hey, I thought I'd be all revealing and let you in on MY why's....

My first goal at 38 was to be proud of the reflection in the mirror, because I had spent years comparing, and wishing, and hoping and I wanted to STOP hearing that girl in my head because she was a TOTAL DRAG.  Her energy was draining to be around, her smile never lasted long enough, she was scared of hard work, she felt small and inferior. Getting fit meant living LARGER.  I wanted to be healthy on the inside and the outside.  I wanted the inside girl and the outside girl to share confidence, and work as a team, and shine.  I knew my entire life that I wasn't living to my full potential.  That I was leaving parts of me covered up because I was scared what I might find.  Getting fit meant having the strength and the courage to uncover the parts of me I hadn't figured out yet.  

I wanted to be healthy and fit for my boys.  More than even that I wanted to be a role model for them... even more then that I wanted them to admire my hard work so that they might want to work hard...even more than that, I wanted them to think I was badass because boys relate to badass...even more than that, I might actually have to be strong because they are rowdy and crazy and I might have to take them down{like to the ground in a head lock!}...even more than that, I want them to be proud of the mother they have because I can't think of anything sweeter than hearing my boys later in life describe their mom as disciplined, determined, happy and joyful.

I wanted to get fit to feel sexy.  Is that okay to admit? I mean everybody kinda pretends like its vain and superficial,but like... its a real thing.  I wanted to feel confident and sexy and sassy and shiny for myself and my husband. He loved me no matter what, but he deserved me striving to be my best and if that meant sexier than okay, YES. Sexy to me meant uninhibited, relaxed, and open to a new and deeper level of intimacy. Something only confidence{in my mind, body, and spirit} would accomplish.

I wanted to get fit because I love clothes and I wanted to wear the ones I wanted to wear! Yep, some whys are really that simple. I wanted to buy clothes that made me feel good, not settle for mom jeans and baggie sweaters to hide my least favorite parts.  I wanted a closet full of "YES!", not a closet full of "I have nothing to wear because I can't stand to buy clothes because I don't like what I see in the dressing room mirror". 

I wanted to get fit to defy my age.  I was getting ready to turn 40 and I was SCARED. Real, real scared.  Everyone made 40 seem so dark and forbidding, like there wasn't much going on after. I was concerned that I would be put into some age box where they put on the lid, tie up the bow and tell you to stop dreaming like you did in your twenties. The problem was I NEVER dreamt enough in my twenties and I wasn't going down without a fight. Trying to defying my age was my way of finally defining myself the way I wished I had years before but didn't. When then I added competing and getting into the best shape of my life it gave me opportunities to try new things, and then try some more, and then grow and change. GROW and CHANGE, two things I will absolutely never regret{now my booty on the internet? Regret? Nah, not that either}.

My Love, My Passion, My Meal Prep: 101

I love to instagram on Monday's about food. It's a hash tagging dream for a girl like me{#MealPrepMonday}.  Between bodybuilders and the clean eaters, its tips on tips on tips and inspiration galore. Successful bikini competition prep, successful off season gains, and successful fat shredding diets all center around food. Getting healthy has 80% to do with the food you put into your body and prepping your food is a commitment and guarantee to yourself that your going to get to that 80%, 100% of the time. This is my first blog post about prep. It's like a little toe dip into a very large pond. I could probably write a post daily about technique and tips. It's a bit of an art, but at the same time it's ridiculously simple. I mean, you purchase food, cook it up, eat it the entire week and feel good.  4 easy steps.  The problem is it's so fundamentally different from the way everyone in the world eats that we try really hard to make it complicated and scary.  It's not. It's a little bit of work, portion control, and ultimately worry free choices for a feel good lifestyle.  So this is my food prep intro for you just tuning into the world that I love so much....

Step one: Go to the dang grocery store.  I know right, but for someone out here this is profound.  Getting to the grocery store is probably my least favorite part but lately I've been wearing my headphones and I have to tell you it's giving me BIG JOY. I get starred at fairly often, but I'm pretty sure it's because I'm busting out my dance moves.  I don't much care.  It's kinda like whatever makes the task more enjoyable is what I'm gonna do.  Music helps me through cardio, why wouldn't help me through the dreaded store.  Now, I don't usually wear them while shopping with my kids, in fact I don't recommend you even take your kids to the store.  Let it be known I really don't love to take my children{all three together} anywhere! lol  Some mother out there with three boys is feeling me on this one. They are like herding cats. Big, obnoxious, hungry cats.  So I tried my new found joy out while shopping with them.  Total awesomeness. The minute Pop Tarts and CoCo Pebbles were mentioned I turned up Pandora Radio. *note...I totally expect my kids to be in therapy soon*

Step two: Fill your cart with healthy foods. I told you it was easy.  Okay, so a healthy lifestyle diet consists of lots of lean protein and vegetables. Lots and lots and lots of it.  There are some items I insist on buying organic, chicken, spinach, salmon{fresh caught vs farm raised} and milk for my kids are a few of the musts, but honestly my budget doesn't lend itself to much more organic than that.  My advice is to buy the best quality food your budget allows and steer clear of frozen produce and meat.  For the record, that is indeed Ranch dressing in the cart. I'm not proud, I don't eat it, but my kiddos do.  I let me kids be kids, and ranch dressing and Doritos are two of their favorite things. They are true blue Americans for sure. I shudder.

{as if I would ever deny my child a grocery store  selfie opportunity}

Step thee: Cook. Most weeks I do a big prep on Monday and a little prep mid week to get me through the weekend.  It ususally looks very much like the above pics but just different vegetables. I roast, sauté or grill my veggies{I use olive oil-healthy fats are important}. I prefer to grill my protein. I marinade them in olive oil and gluten free low sodium soy sauce, lemon juice and fresh herbs, or sprinkle them with no sodium seasoning. I brown my ground turkey. I boil my eggs, wash lettuce, cut up fresh veggies{I seem to like fresh veggies over cooked ones in the summer} When everything is cooked, I slice it all up and  bag it. For me bagging works because I have the time in the morning to prepare my food if I'm going to be home, or put it into containers for when I'm on the go. Did you catch that part??! I TAKE MY FOOD WITH ME WHERE EVER I GO. I never leave home without a meal, two if I think I will be longer than three hours.  This is key! Don't ever get to starvation level hungry! Chew on that for a while.  It can be a hard part for people to wrap their minds around.  In my next prep post I'll talk more about it. Okay so, back to organizing your food....If you work out of your house,  this is where you would grab 10,000 plastic containers  and fix your weeks meals to look something like this....

Step four: EAT.  Protein, veggie,{maybe} healthy fat and carb{ground turkey, grilled squash, 1/2 avocado, carb-although not pictured}. You grab this, you eat it, you smile, you move on with your day until it's time to eat again, like in thee hours.  I know right??!  Simple, easy eating, guilt free yumminess, absolute day making stuff..  The picture below is what I make with my prepped food if I'm home.  Everything is already cooked{right, and in a bag}, I just grab and assemble.  I always eat off a small plate to keep my portions in check. And if you can believe it, this becomes a really fun habit and life style, mainly because you get RESULTS. You shred fat, reach goals, get healthy, have energy, and I don't know....maybe blow your own damn mind with your commitment and disipline.  Wouldn't that be fun??!