Run Ty Run!

This Friday I am participating in my first 5K since ninth grade. I don't know what I was thinking trying to train for it while working on a show, but who can resist vampires, free rides at 6 Flags, food, drinks, and a concert!

Looking back at my old cross country times I noticed that I will probably not do as well as I did at the state meet back in 2007. My time for that race was 22:39. Not bad for someone of that age running against seniors and juniors in high school. But, there is no way I will beat that time or come close. My goal is to do this 5K in 25 minutes and not become a vampire in the process.

Today I will continue my week of running and breaking in my new shoes with a 3 mile run after work. Oh, word to wise, if you get new running shoes, make sure you break them well in advance before a race. Having bought these shoes on Saturday, my feet are still killing me more than usual. I'm hoping to keep up at 10 minute mile pace and not be too tired. I don't want to hurt myself so close to race.

So, I've given a lot of thought to how I want to handle running in the future after this race. As I explained in a previous post, I lost a lot of weight during the run of the show and I am now trying to gain it back. Eating as much as I do on a daily basis is hard enough as it is without the added calories from running. Taking a five day workout routine, I have decided to do a mile for three of those days and then two miles on the other two. This will keep my cardio intact and also allow me to focus more time on strength training and stretching. As I get closer to another race, I have yet to pick one, I will increase the mileage slowly to get me ready for whatever race I plan to participate in. This plan doesn't burn a crazy amount of calories, which is what I need right now.

"You better cut the pizza in four pieces because I'm not hungry enough to eat six."

~Yogi Berra~

One step forward, Two steps back

If you have been following my blog you have seen me gain about 4 lbs over a 3 month period. This included regulating what I eat, running, working out, and staying active. My goal was to gain weight in a healthy way without going the "dirty packing" route. For those that don't know, dirty packing was told to me as the process of eating as many carbs as possible. Fatty food and food that are just high in calorie content with no regards to what you are putting into your body. When I posted a status on FB about my problem of slow gain and super fast weight loss, a few people messaged me saying I need to go this route and just eat 8000 calories a day. Granted, going that way would help me gain a lot of weight, but at what cost to my body?

Now, this blog was dedicated to living a healthy lifestyle without being chained down to how you eat. Making habits out of eating right and working out regularly. It is still my mission to do so. Even though I have over the past three weeks lost a total of 11.5 lbs from unknown reasons, I still plan on keep my promise to eat healthy and not let my new weight stop me from reaching my goal of 150 lbs.

Recap for those just now reading my blog...

Height: 5'9"
Age: 20
Weight: 130.5 lbs.
Calorie consumption goal everyday: 2970 (given to me by My Fitness Pal to gain a pound a week)

Side Note: Did kickboxing for the first time yesterday. Boy did that kick my ass! Since it was cardio based, I had too eat another meal just to make up for the loss of calories I burned. Great news is that if you are looking for a routine to help increase your stamina I really recommend kickboxing!

Been A Long Day

Well, it has been some time since I've written last. Lets just say that these past few weeks have been crazy. The show i'm in is up and running which is why I am able to take more time to focus on writing again. Today I bring you a recipe for beer cooked chicken in a beer sauce. Sounds good, right? The great thing about this recipe is the fact that is also just 450 (approx) calories per serving if you divide into three servings. I will note that the sauce is a little thin, but adding some cheese can probably help that.

Beer Chicken Pasta

Ingredients

1 Cup of Tomato Sauce
1/2 Cup of diced Tomatoes
2 Diced Chicken Thighs
1/2 Diced Large Onion (I like onion, so feel free to add less)
1 Cup of Beer (of your choice)
2 Garlic Cloves, chopped
1 Tbl of Butter
Half a box of Whole Grain Noodles
Basil/Oregano/Salt/Pepper

1. Heat pan to medium heat and bring water to a boil for pasta
2. Once pan is heated place butter and garlic in pan and brown the garlic just a tad.
3. Add chicken, onions, basil, oregano, salt, pepper, and 1/2 cup of beer.
4. Cook until the chicken is fully cooked.
5. During this time make sure you have cooked your pasta and are keeping an eye on it till it is done.
6. Once chicken is done cooking, add tomato sauce, diced tomatoes, and remaining beer and bring to a simmer
7. Once it is heated, add to noodles, top with cheese, and enjoy!

Grain, Nuts, and You

On to the third section of my food group. Grains and nuts. Now, if you need a recap of the other items on my food list you can check out the meats and the veggies, by clicking on the respective words. The links will take you directly to the blog post. Magic!

Almonds - These nuts make the perfect snack, especially for that mid-afternoon crunchy salty craving we all get. Almonds pack a bunch of protein and calcium in them and provide other health benefits, such as lowering bed cholesterol and giving us the good fats we need in our bodies. Eat about a handful of these as a snack and you will be full.

Noodles - Basic carb packing material and pasta is just plain downright amazing. If you don't love pasta, you probably should learn to love it.

Rice - Again, carbs carbs carbs. Great side dish and many different ways of cooking rice. Try making yellow rice! My roommate has an amazing, easy recipe on how to make yellow rice. I will post is sometime in the future for you guys.

Bread - PB&J's, toast for cheese, toast for your avocado. So many uses!

Peanut Butter - Packed with protein and important oils, peanut butter works like magic to fill you up and works well in a smoothie to give you that extra protein boost. Later on I will post an protein shake recipe.

Happy eating!!

TGIF: Water + Breakfast

Hey everyone! Wonder what I eat every day for breakfast? Well, even if you don't really care about what I eat for breakfast... here is what my breakfast looks like!

8 Oz of Water

2 Boiled Eggs

8 Oz of Milk

Now, the question I know you are all ask, why these items? 

1. Drinking 8 oz of water before breakfast has shown to decrease hunger.
2. Fast and easy. While you are getting ready in the morning just put eggs in a pot of water and let them cook while you finish getting ready for your busy day.
3. Milk helps wash down the eggs and it a healthy part of a complete breakfast!

Have a great St. Patrick's Day!

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

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!

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!

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.

The Start of Something New

This blog is going to be used to show in more depth the type of meals I cook, workout routine  and other things I do to be mindful of how I eat and how I keep fit and active. I am by no means a writer, but my hope is to convey to other people how living a busy lifestyle shouldn't stop you from eating right and be the healthy you! You should also follow me on twitter/instagram at @JTyAutry or look for #iWillEatMyCookie.

"I'll Eat My Cookie When I Want" basically means that if I want a freakin' cookie, then gosh darn it I am going to have that cookie and not feel guilty about it. At the same time, I am going to have that cookie when I want it. That is one of the key aspects to learn, when do you really want something like a cookie or just something to snack on. Hopefully this blog will help you learn the tips and tricks I have learned and will be learning as I work toward my goal.

Now a little about me. I am your typical average white male... 5'9", almost, and 138 lbs. Most people consider me thin, tiny, and small. My goal is to change that and become the lean toned man I know I can be without hindering my busy schedule of school, work, shows, and seeing family and friends. My goal is by summer to gain a total of 12 lbs to push me to 150 lbs. First beach trip is in April so I only have 3 months. 4 lbs a month. Roughly 1lb a week.

A key aspect about this is that I don't eat unhealthy and I also do not use protein powder. I keep a very rigid, but easy diet. In the near future I will explain more about this and it helps me gain. But, for now, you should know I am really enjoying this cookie. Nom nom nom.