A Week of Rest

Over this past weekend I have felt some pain in the upper portion of my back. I figured it was just muscles growing from working out all the time, but yesterday, after practice for a show I am in, the pain got worse and I realized that I have strained a few of my back muscles. Which led me to think about what to do...

In conclusion I have decided to take this week off from working out and give my body a rest and also give me more time to write about my diet this week! So, be on the lookout tomorrow for more information on my diet with tips and tricks on how to eat healthy.

Also, this is an important note to all of you guys. If you are just starting off with heavy workout routines, make sure to start with 3 days of rest and work your way down to fewer rest days. After doing some research I found out this is what I should of done instead of going with only 1 day of rest a week.

Be safe and have fun!

“Adventure without repose is like exercise without rest. Rather inefficient.” 

~Brandon A Trean~

Gaining Mass, Cutting the Weight

Well folks, looks like I have lost some weight since I weighed in on Monday. At first I thought, "How?!?! How the $#%@ did I lose weight?!" But, after some careful evaluation which was pretty much looking at myself in the mirror... I realized, thanks to the help of my roommate, that I have discovered a nice side effect of eating healthy! Long story short, I have cut down on my fat percentage of my body weight. Gained more muscle mass over this week, but lost more fat weight! So, you can all note that I am back below 140 at a weight of 138.9 lbs. Almost right where I started before this blog.

Now, what is my plan? Work out harder and gain more muscle! Just because I had a set back and lost "weight" doesn't mean I need to change anything in my diet or how I operate. My body is adjusting and changing for the better, which is all I can ask. A natural change is much better than a forced change. Always remember that.

Weight: 138.9 lbs

Meat, lots of meat.

We all like meat, to some degree or fashion, right? I'm going to assume that even if you are vegan you have some nagging for meat and I will just continue this post talking about what meats I eat and why. So, without further ado, lets jump right in!

1. Beef - Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3. These are the benefits that come from eating a red meat. It is also very versatile in the sense that you can add it to almost anything you cook. Options are always nice! Add it to a pizza, in a pasta, make a meat loaf, etc. So many wonderful recipes to explore!

2. Tilapia - Tilapia is another versatile meat that can be cooked many different ways. Since it also a fish it has oil that our bodies naturally need for healing after a workout. Tilapia is also a very good source of lean meat which can help watch out for unwanted body weight gaining.

3. Salmon - High protein and omega-3. What more could you ask for! Salmon is also known for its post-workout abilities in healing our muscles. I find salmon harder to cook than most ingredients, but try adding it to a pasta to gain some points on the carb side of things.

4. Chicken - Lean, meaty, healthy... Pretty much sums up why I eat chicken and have it on my list. Plus, I can cook amazing dishes with chicken.

5. Eggs - More protein per gram than beef, vitamins A/E/D, and just darn tasty no matter which way you have them. I will usually, and when I say usually I mean every day, have two boiled eggs for breakfast. This is easy because I can get them started and finish getting ready for my day. Once they are finish just add salt, pepper, and paprika and you are good to go!

Hope this helps out you guys deciding on what ingredients to put on your 25 item list!

Delayed Report/My Diet

Slightly delayed, but that is what I get for having a Monday off from work!

So, good news is that I have gained another pound, which I personally thought was going to be impossible. Looks like my healthy habits are really working and working out almost every day is paying off! Just goes to show that we have to start somewhere and keep up the momentum. Also, this picture isn't the best picture, but I promised I would post one every week... even if nothing has changed from last week.

Weight: 141.2 lbs

This post is two part, I also plan to introduce what I eat since more and more people are starting to ask, "What exactly is your diet?". Well, lets talk about the basics and build up... I decided when I started this healthy living that I was going to stick to only 25 ingredients (not including spices, etc) while I was cooking at the house. What does this mean exactly? It means when I go out to a friends or out to eat, that I really don't care what I eat. The reason for this being is that eating healthy all the time actually will slow your metabolism  Guys, this is bad for those of us that are trying to consume massive amounts of protein. Here is my challenge to you, make up a list of 25 ingredients that you will stick to buying when you go out to the grocery store. Break down this list into meats, veggies, fruit, grains, and other. Soon I will post my list, but I also want to see yours! Feel free to comment below on what 25 items you plan to buy, if you feel like this plan is good for you.

Have fun! I will post later on in more details what I eat and when I eat them. So, keep reading and sharing with friends!

TGIF: Cookie or Nuts?

Happy Friday everyone! One month away from St. Patrick's day and we all know that means a break in our healthy eating, lots of drinking, and celebrating with friends. So, how do we keep up our healthy eating before we go all crazy for a weekend? Not to mention all the chocolate we ate yesterday! Easy, nuts. You heard me. Every afternoon around 3ish, while you at work/class/studying, eat a handful of nuts. I typically eat almonds because they are healthier than most nuts, but any will do. Nuts typically will keep you full till dinner and it also fulfills the salty-sugar-crunchy snack craving we all get after lunch. They also have plenty of good health benefits, which you can find if you look it up online. Happy Snacking!

Keep it Simple

Dieting, eating healthy, healthy living, healthy lifestyle... All of these are words, buzzwords, most people have used at one point or another and then stopped for no reason. Why? Because a habit wasn't formed that allow the person to live in a healthy way. A habit will keep you healthy and keep you eating right. How do we form a healthy lifestyle habit? Simple, start simple. Don't over complicate what you are trying to do. Just don't go from eating burgers, hot dogs, chicken all the time/every day to vegan over night. Before I started cutting back on different foods, I decided that I was going to limit what I drank. So, I decided to only drink water, milk, juice, coffee, and the occasional sprite if I was really craving it. I started this back in November and I haven't broken this habit. I can't stand the taste of most sodas now because I am so use to having water all the time.

What is your goal? What is a way you can break up your goal into stepping stones? Answer these questions and work your way up to your goal. Start Simple.

Here are some starting goals that might help you start a healthy lifestyle at an easier pace...

1. No Soda
2. No Pork
3. Eat carrots every day for lunch
4. Drink a glass of milk with breakfast

There are others you can do, so pick the one that fits best for your life!

Big Pains, Smaller Gains

So, like I mentioned last Monday, I figured my weight would plateau at 140 for a little before I gained some more. All though, I was sick for a day this past week, which screwed me over just a little. Hopefully next week can be a little better! Also, I am training, slowly, for a 5k. Just wanted to let my faithful followers, *cough* *cough* (you can follow me by clicking the follow button on the side of the blog!), know that my 2 mile time was a solid 16:40. Granted, this is far off from when I did cross country and could run 5 miles in 30 minutes, but like I have mentioned before, everyone has to start somewhere!

Weight: 140.2 lbs

And for all you who are into social media feel free to follow me on Instagram/Twitter: @JTyAutry or look for #IWillEatMyCookie.

The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart.

 ~Helen Keller~

Q&A S.2

Q: What are some useful tools to help keep track of calories, fat, carbs, and protein consumed in a day?

A: The best tool I have found, if you have a smartphone, is the My Fitness Pal app. It helps keep track of all the food you eat and breaks it down for you. It also tells you at the end of the day what would happen if you kept eating the way you ate that day. Another great thing is that you can also add you friends, which is great to have that support with you.

Q: How many meals do you usually have a day?

A: I usually have three meals, but I also have about three different snack periods just to make sure that I am constantly full. The more working out you do the faster your metabolism becomes. I would suggest that if you are trying to lose or gain, you should still eat about three meals a day and have two snack periods. There is no reason to starve yourself.

TGIF: Last Longer... In The Gym

That time of week again! So, first off I want to say sorry to everyone for not posting anything yesterday, but I was fighting being sick and writing in my blog was the last thing on my mind. Hopefully, you guys understand. Also, if you ever do start feeling sick, do NOT go to the gym. Your body needs rest and you can make up for it later. Remember, we are trying to change our habits, not be chained by them.

Okay! Time for the Thank God It's Friday Tip!

Caffeine. Most of us have it in some form of fashion. Best thing you can do is have something with caffeine in it two hours before a work out. Why? Because a recent study showed (If I had the link still I would post it) that you are able to, on average, last 9% longer. Apparently, the caffeine helps stimulate your muscles. Best option is to have tea with caffeine or a cup of coffee. Try to stay away from sodas as much as possible!

Kind of a strange picture, but it delivers a good message

Avocado Avocado Avocado

After typing avocado three times I realized I had spelled it wrong... Oh well, we live we learn!

Anyways! Back to the more important topic today! Folks, today I am going to reveal my favorite after work pre-workout snack that takes no time at all to make and it is cheap. We all like cheap healthy snacks, right?

This delicious snack only has 5 ingredients and takes up very little of your day.



2 Slices of Toasted Bread
Cracked Pepper
Sea Salt
1 Whole Avocado (Still didn't spell it right the first time...)
Parmesan (This item is optional)




Step 1: Stick slices of bread in toaster. Side note, it is best to use whole grain. Healthier for you!
Step 2: Cut avocado in half while bread is toasting.
Step 3: Once the bread has finished toasting to your desired crunch, put on plate/napkin and scoop out avocado onto bread as shown in the picture.

Step 4: Take that same spoon and spread the avocado around on the bread. I found that it helps to stab the top part of the avocado and then spread it around.
Step 5: Lightly salt, pepper, and sprinkle Parmesan
Step 6: Enjoy a delightful snack that also helps to burn fat thanks to the avocado!

Challenge Your Limits

The hardest thing I struggle with is pushing myself beyond what I think I can do. Key word here, think. What I think I can do... Somewhere in the back of my head the thought always comes a thought to just roll over and say I did enough and no one could blame me from giving up and stopping. I don't need to run that last half mile, do one more set of weights, keep up with my eating habits.

The other day I came across this quote which describes perfectly how us humans do things. I will explain more of how to over come this thought of stopping where you are and not pushing your limits.

"It is easier to fight for one's principles than to live up to them." ~Alfred Adler~

This struck a very deep cord with me and got me thinking if this statement was true or not.. I believe we all know that this very fact is actually true. We find it easy to talk up a big talk and find it harder to live up to what we say. How do combat this? First, find people to workout with, run with, eat healthier with, etc. Ever since I have started working out with Brad and Jordan, I have pushed myself harder because they help me stay energized during my workouts. Then there is Jeremy, keep a look out for his name later on, a health nut and yoga fanatic, he is helping me see that I can always eat the way I need to. So, summing up the first fact, accountability is a very powerful tool. USE IT! Secondly, look inside you and figure out why you are doing what you are doing. For me, I have always wanted to step away from the comment, "Aw, you are so tiny." Every time I think about stopping and "resting" I remind myself of what I am fighting for. We all can fight together to make us better people. Feel free to share why you are doing what you are doing!

Progress Report!

Hey everyone! So, Mondays I have decided to be progress report days since I do my most intense work out with my awesome friends, Brad and Jordan, who you will probably hear more about later. Now, drum roll as I announce my weight and post a progress picture.

Weight: 140 lbs

There you have it folks! Progress has been made! I have a feeling that since I have had rapid growth I will be slowing down for the next few weeks, but we will see. In the future I plan to have my awesome roommate, Savannah, take a more professional picture. Brad, Jordan, and myself just did an extreme workout with legs as the main focus, so I am going to be lazy tonight and not worry about any of that.

Remember, to always drink plenty of water during your workout and have protein after your workout!

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear." ~Buddha~

Q&A S.1

Every Saturday I plan on answering questions you guys ask me, so feel free to ask me via the blog or email! I will personally respond to you if I can and also post it on Saturday if it is good. Enjoy this question from a friend of mine!

Q: I have no arm strength and I can barely do a "girl" push up. Any idea how or what I could do to meet my goal to be able to do a push up?

A: honestly, just start at one every morning. The thing is we have to start somewhere. Try doing one push up in the morning and one right before bed. Just keep up at it every day and you will start seeing that strength come. I started out by only doing 10 and now I've almost tripled that, but it has taken time!

TGIF: Morning Energy

TGIF's tip of the week:

Every morning, either before or after a shower, do push ups to wake your body up.

This shouldn't be something to make you tired, just enough to make you feel the strain in your arms and the blood flowing through your body. I usually do 25-30 pushes depending on how tired I am from the workout the night before. After some time you should start seeing an increase in the amount of pushes up you can do! If you do less than the day before, don't sweat it! This is just for you and no one else! A healthy way to get up and get a move on to your day.