Glutes on Fire

My, oh my, did I do work on my gluteus maximus last night/this morning. Since I want to get a free pumpkin pie at the Turkey Trot, I've been working on interval training on the treadmill. Yesterday I decided to try a workout I saw on Peanut Butter Fingers and, I'm not kidding, I started feeling the soreness creep in 3 hours after I completed it. After the workout, I ran an additional 10 minutes to make it an even 40-minute workout which was probably unneccessary in hindsight. Why was it unnecessary? Because I forgot that this morning was leg day at That Gym. Whomp, whomp. I walked in this morning and told Demi my rear was sore and she said, "well....I have quite the workout for you today" and we worked primarily on that area. It wasn't that bad and it actually helped stretch me out a little bit but I'm still walking pretty silly.

Butt-busting 30-Minute Treadmill Workout

Min      Speed        Incline

5             6.5                1

1             3.5                5

1             6.5                5

1             3.5                6

1             6.5                6

1             3.5                7

1             6.3                7

1             3.5                8

1             5.9                8

1             3.5                9

1             5.7                9

  1             3.0                10

  1             5.5                10

  1             3.0                11

  1             5.3                11

  1             3.0                12

  1             5.1                12

  1             3.0                13

  1             4.9                13

  1             3.0                14

  1             4.7                14

  1             3.0                15

  1             4.5                15

 3               3                  7

I miiight have overdone it. I've never regretted a workout and I'm glad I did the treadmill workout because I wanted to challenge myself, which it defintely did, but I probably should have thought more about the timing of all of this. I already planned out that I wouldn't be doing any more treadmill workouts this week so at least I ended on tough one.

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Skeptical Sally

Demi told me to start paying attention to the Weight Watchers Points of my food. I have never legit tried ww because it seems like a lot of work. But I know plenty of people who have done it, lost mucho weight-o, and have kept it off. Demi suggested keeping track of the points in my food to keep my portions in check. However, I'm not sold that it'll help me lose weight.

I've been counting calories since I can remember. I stopped counting calories for awhile but I've started to keep semi-track since February. But I get so sick and tired of counting and thinking and focusing on the numbers associated with my food. I used to be really strict about counting calories (i.e. only eating one jolly rancher because that would only be 13.2 calories) and I'm certainly not that extreme now, but I do find that it helps me make healthier choices when I think about how many calories I'm consuming. So, instead of keeping track of calories, I'm re-training my brain to keep track of points because it's supposed to be easier and less demanding. However, I find myself looking up points of various foods and not believing that they are indeed that many points. For example, the website I'm currently using (since I'm technically not paying for ww...heh) says that the egg white of a hard-boiled egg is 0 points. But what if it isn't? What if it is actually like 3 points? When I eat my 4 hard-boiled egg whites for breakfast, am I actually eating 12 points instead of 0?

I know I'm thinking about this too much, like I do everything, but I'm going to be skeptical until I see physical results.

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I've been obsessed with eating oatmeal lately. My current favorite is oats made with milk. I've always only made my oats with water until I tried it last week with milk and I seriously cannot get enough. All I do is heat 1 cup unsweetened almond milk, add 1/2 cup oats, cook for 5-6 minutes, and then add some peanut butter or dark chocolate peanut spread after transferring the oats to a bowl. So simple, yet so delicious! And, it's only 4 points (supposedly...)

Overnight Oats...in mah belly

Back to posting about things I'm obsessed with, I thought I would dedicate this post to overnight oats. They are tremendously easy to make and so filling- sometimes I feel like it's the only thing that can fill me up after my morning workouts at That Gym. Plus, they are versatile (much like my beloved smoothies) and all you need are three ingredients. From there, the possibilities are endless!

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The three things you'll need are milk (I use my favorite: unsweetened vanilla almond milk), old-fashioned oats, and chia seeds. Yes, the same chia seeds you used on your super cool cha-cha-cha-chia pets. And no, you do not grow grass in your belly when you eat them. They are a nutritional powerhouse and they thicken the ONO to create a nice texture. Now, before you get too excited about eating your chia pet, the seeds aren't very easy to find. I haven't been able to find them any place other than at Whole Foods, which is annoying since I usually shop at Kroger or Giant Eagle. So, if you find them anywhere else, please let me know!

To make ONO, just put the milk, oats, and seeds in a bowl or tupperware container and let it sit in the fridge overnight. The next morning, add whatever toppings you'd like, scoop into mouth, and rub belly in enjoyment.
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My go-to breakfast and what I eat before long runs is the Carob Banana Chia Vegan ONO:
adapted from Oh She Glows

1/3 c old-fashioned oats
2 tbps chia seeds
1tbsp carob powder
1-2 tbsp walnuts (optional)
1 c milk
1/4 tsp pure vanilla extract
1 banana
spoonful almond butter

Mix together dry ingredients (oats, chia seeds, cacao powder, optional nuts.) Add wet ingredients (milk, vanilla) and mix. Cut up the banana and stir into mixture. Let mixture sit in fridge overnight. When you're ready to eat, add a spoonful of almond butter. Note: if eating this before exercising, omit almond butter. It may give you a mean side cramp.
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Another version that I love is Pumpkin Pie Vegan ONO (and perfect for fall!):
adapted from Oh She Glows

1/3-1/2 c oats

1 1/2 tbsp chia seeds

1/2 tsp pumpkin pie spice (or 1/4 tsp cinnamon, 1/8th tsp nutmeg, 1/8th tsp ginger)

3/4 c milk

1/2 tbsp pure maple syrup

1/3 c canned pumpkin

walnuts (topping)

1/2 tbsp pure maple syrup (topping)

raisins (topping)

Mix the oats, chia seeds, and spices in a small bowl. Add the milk and maple syrup and whisk until mixed. Add in the pumpkin and whisk again until fully incorporated. Place in the fridge overnight. Before eating, top with raisins, walnuts, and maple syrup.

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I haven't tried this version yet but it sounds friggin' amazing and one that I might try this weekend since I'll have some time--

Banana soft-serve Vegan ONO from Oh She Glows:

1/3 cup regular oats

1 c milk

1/2 tsp pure vanilla extract

1 tbsp chia seeds

1/2 chocolate protein powder

In a small bowl, mix together above ingredients with a whisk and throw in fridge overnight.

Banana Soft Serve

1 large frozen banana

splash of almond milk

In the morning, process frozen banana and splash of almond milk in a food processor until smooth and creamy like soft serve.

Layer the overnight mixture with the soft serve and serve immediately.

Give them a try and let me know what you think!

The New Digs!

Hello cyber friends :) This weather is freakin' amazing. I bet you know what season it reminds me of....I'll give you a hint, it sounds like schmall... :) I set my alarm early this morning with the intent of getting my run in before work, since I've been seriously struggling through my afternoon runs as of late, but, well, that didn't happen. I'm kind of bummed I didn't just get up and go because it would've been perfect weather! Oh well...such is life.

I've been looking forward to my runs lately because I have new surroundings to explore! About three weeks ago I moved into a new apartment in Grandview and now I'm living by myself for the first time ever! I've always had roommates but I decided it's time for me to live alone. My job, like most, requires me to be nice all the time, which sounds bad, but I realized I needed some time at the end of the day by myself where I'm not required to smile or talk to anyone. I moved to Grandview because all my family and friends are around here and I was driving back and forth so much from my old apartment in German Village that it just made sense to move to this area to be closer to the places I go to regularly.

I've had to buy a lot of things because, as I mentioned, I've always had roommates and it just worked out that all my past roommates had a lot of stuff that was used in the common rooms (things for the kitchen, living room furniture, etc.) It's been fun buying new things or looking around to see what's out there although my wallet is a little lighter. I still have a small list of things left to buy but my place is slowly coming together. My location is great too because I have so many restaurants and shops within walking distance that I really have no need to drive anywhere other than work!

living room

right side of dining room

left side of dining room



I'm really excited about this new beginning in my life and can't wait to see what Grandview has to offer.

Weekends bringing you down?

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I love me my weekends. Love them so much so that they're bringin' me down (Bruce!) I touched on this a few months back in this post, but I wanted to talk more about it because it's something I struggle with weekly. I formed a habit I'm still trying to break when I was at my lowest weight the first two and a half years of college. I would eat almost nothing all week and then binge on Fridays and Saturdays. Since I kept losing weight, I kept doing it. Until, as I've mentioned, I eventually just never stopped binging.

Before the start of this year, I would at least attempt eating healthy and working out during the week but literally do nothing athletic on the weekends and eat whatever I wanted. Over the last 6 months, I've transitioned to at least doing some sort of physical activity one of the days, whether it be a long run or a bootcamp class at That Gym (which is AWESOME, by the way, if you want more information!) However, my eating still needs a kick in the butt and my girl over at Peanut Butter Fingers just so happened to write about this topic on the website Fit Bottomed Girls. As I read these tips, I realized that these are easy changes to make in order to not feel like I've totally un-done all my hard work during the week but also feel better about indulging a little more than I would on, say, a Monday or Tuesday.

Tips to Avoid Overeating on the Weekend

1. Eat a healthy breakfast. Start your day on the right foot by eating a breakfast that includes healthy carbs, fat and protein.

2. Take time for snacks. I am often busier on the weekends and won’t eat my mid-morning and afternoon snack like I normally do during the weekdays. Make it a point to eat your snacks to avoid extreme hunger (and possible overindulgence) come mealtime.

3. Assess your surroundings. If you’re truly at a special event (like a wedding), indulge (but don’t overindulge) in something special like wedding cake. If the event is a routine barbecue or a simple get-together with friends, don’t use it as an excuse to down copious amounts of chips and dip.

4. Fit in fitness. My days off from the gym put me in lazy mode. Even on rest days, get out of the house and go for a walk to remind yourself that healthy living occurs on days away from the gym, too.

5. Keep your hands busy. I tend to head into the kitchen when I’m hanging out around the house simply because I like to be doing something. Watching TV or a movie can make me antsy. Keep your hands busy with something else (file your nails, pet your dog, exchange hand massages with your boyfriend, flip through a magazine) while watching TV to avoid the urge to wander into the kitchen.

I also get a little caught up in "other people" and it's also a habit I've become very conscious of breaking. I've heard other people say this and I feel the same way: I see everyone around me eating whatever they want and I think, "if they can do it, so can I! I just ran a freakin' half marathon!" Well, stfu self, because they may not have the same goals as me nor do I know what else they've eaten that day/week/month/year. So, how do I know if they "eat whatever they want"? Besides, I need to worry about myself and what I can control (i.e. eating 1 piece of pizza instead of 9) and remember that I won't be hurting anyone but myself if I continue to over-eat on the weekends.

Do you struggle with healthy eating on the weekends? What are your tips for maintaining healthy eating habits over the weekend?

57 sticks of BUTTER

Yesterday I had my trainer weigh and measure me because yesterday marked the end of five months working with her. The last time I was officially weighed/measured was April 26, and although I've only lost 1.2 pounds since then, I've lost 4.5 inches! Since I started with Demi at That Gym On Grandview (see my post about how great she and her partner are here) I've lost a total of 9 inches!! My actual weight hasn't gone down as much as I'd hoped, but Demi did point out that since I've started with her, I've lost a total of 57 sticks of butter, and I like that stat the best! I used to obsess over that number on the scale and it never led to anything good, so I've decided this time around, I'm only going to focus on how I feel physically and how my clothes fit. Demi and I set a goal to lose another 5 pounds by September 1 (my birthday month!) making my total weight loss 10% of where I started. This is a very attainable goal and with my marathon training increasing dramatically between now and September 1, I think I can do it!

I know exactly why I've only lost 1 pound in two months. One word: weekends. Now that the summer is in full swing, it's hard to resist a night out with friends. And why should I? It's part of the reason I work so hard during the week, because I know there's a light at the end of the tunnel. And, I must admit, I have some pretty fun friends! However, since I'm an all or nothing personality, there is little to no moderation, which is one of the things I've struggled with my whole life. Moderation is the theme of my summer. I've also developed three guidelines for myself to really focus on. They are designed to be fairly easy changes with a minimal guilt attached so they can eventually become habit.

Disclaimer alert: They are created specifically for me, by me, so I don't suggest or recommend any of these guidelines for anyone else, nor have they been proven to help with weight loss. Although, it was a fun challenge to come up with them and maybe you can come up with your own guidelines!

Guideline 1: Just because the food is there, doesn't mean I have to eat it. This has always been an issue for me, even as a child. If there was food around me, I would eat it whether or not I was hungry. I acted, and still do, like it's the last time I'm ever going to eat, which is completely whack. Especially in social settings, I'll eat a chip here and there until I realize I've been standing at the chip bowl for the past hour and a half. I need to tell myself, "you will be able to eat chips again, you don't have to eat them all right now."

Guideline 2: No late-night eating. This became a habit in college. At OU, almost all the restaurants would be open until at least 3am and of course they're all located right next to the bars, so it was too easy to grab a burrito or some pizza on the walk home. Only, I don't stop at one piece of pizza...I've been known to eat a whole medium pizza, by myself, at 4 in the morning. Although I don't do that as much anymore, I still wake up in the morning mad at myself for eating the night before when I really didn't want or need the food. Step one, don't eat it in the first place. Step two, if I do eat something, eat one of something.

Guideline 3: Don't compare myself to others. This is one of the reasons I got so thin my second year of college. I NEEDED to be the thinnest, the smartest, the best at everything. I would constantly look at other women and think to myself "I need to look like that girl." I've really let go of my need to be perfect and to be the best, and it has really made me such a happier person. Who wants to go through life comparing themselves to other people? It's exhausting.

This weekend will be a great place to start with these guidelines because of all the parties going on for the 4th of July. I'll let you know how it goes...heh

With all that said, I am very happy with yesterday's results. Right now, I think I'm the happiest I've ever been with who I am. I've stopped worrying (so much) about other people and have begun to realize I can only control myself and my actions. My confidence is returning  and that's more important to me than the number on the scale or the number of sticks of butter.

If you have any other tips on how to not let the weekends ruin a whole week's worth of efforts, please send them my way! I'm all ears!

Happy 4th of July everyone! God Bless America!

That Gym!

Demi!

So this past weekend was my personal training studio's one year anniversary! They had a party during the Grandview Hop and it. was. a. blast! My trainer, Demi, and her friend, Ashley, opened this studio a year ago right in the heart of Grandview. Demi is a family friend and when I finally decided I needed some help reaching my weight loss goals, I signed up to work out with Demi twice a week. I was worried at first because I didn't really know what to expect and I hadn't done this much exercise for literally 5 years. However, after the first month, I increased my sessions and started going 4 days a week for an hour a day. She knew about my half marathon goal so she would tailor my workouts around my running and helped me increase speed and endurance. She taught me how to make healthy choices with food and she's also made exercising fun! I really look forward to my morning sessions with her because we get to talk about a lot of things going on in each other's lives while breaking a sweat! I used to feel so guilty when I went off my diet or skipped a workout that I would just give up after a month or two. Now, I don't feel as guilty because I know I'll be working out at least four days a week and Demi is so positive, she won't even let a negative thought enter my brain. I can honestly say she's changed my life!

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I'm so happy for her and Ashley for starting this business and for the success they've had in their first year! If you're looking for a way to jump start your own weight loss, or just to meet new people and make new friends, I definitely suggest working out at That Gym On Grandview. Both Demi and Ashley have different price options for how often you want to work out and they will tailor your workouts to your body and your goals. Check them out!