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!

Health Materials

Here are two things for you to do today...

1. Check out this Buzzfeed post about smoothies.

2. Watch this video, also by Buzzfeed, about what does 2,000 calories look like.

That is your homework for the day. Class dismissed!

How I got my Ass Kicked

First off, no... I didn't get into some epic fight that left me with battle wounds of glory. I actually went on a 3 mileish run (I'll explain this ish in a minute) and worked out for the first time in three weeks. Remember that post about when I was going to take a break from working out for a week because I felt under the weather? (If not click here). Well, that infection came back, again, and kept me under the weather for another week. Granted, it didn't help that I was dancing almost every night of the show I am in. (How To Succeed)

Anyways! Brad, Jordan, and myself decided to go on a run around Piedmont Park yesterday and it ended up being around, or close to, three miles with about 75% of it being a full run/sprint. Afterwards, we hit the gym and worked out for another hour. Good news, yes there is good news, because I was able to keep up my healthy eating habits over the past three weeks, I haven't lost any weight! Yay! So, as of right now, I stand at 140ish lbs, body sore, and plan on putting on five more lbs by the time I hit my fist beach trip in early May. I know that my original goal was 150 lbs by that time, but shit happens and I got sick. The main lesson in this post is... *drum roll*... Shit happens and adjusting your goals is okay. Okay? You mean, because some random life event that I have no control over changes some course of my plans I can change my goals? Um, yes. Live life to the fullest, but don't let yourself be chained down.

Side note: Don't forget to follow me on Twitter and Instagram!

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!!

A Picture... Can motivate you more than I can

This picture says it all.

So, I heard something about Spinach

We all know vegetables are good for the body. An old cartoon taught us that eating a can of spinach gives us strength like no other! I don't suggesting eat a can of spinach because it isn't the healthiest version of spinach for you. What I do suggest is trying to eat these veggies weekly. These are the ones that I have on my list of items to eat every week. Now, I must inform you that some of them are for no other reason that I like to cook with these items.

Carrots - Good snack food not to mention great for your eyes.

Spinach - This ingredient has multiple benefits that include bone, skin, blood pressure, and vision. For more info on these and more just follow click this link.

Mushrooms - Cooking ingredient

Onions - Cooking ingredient

Asparagus - Chalk full of vitamin C and vitamin K, asparagus can help with diet, digestion, and heart healthy. Not to mention this ingredient can be added as a side to almost any dish and you can also add it to past to add some green color. For more health benefits click this link.

Avocado - Avocados are full of fats, oil, and cholesterol that is healthy for your body. They are filling and help to keep you full. Avocados are also versatile in how you can use them. You can use them as a snack, on a sandwich, in a pasta, or as the sauce itself. Check back to an early blog post to see a simple recipe for a great tasting snack.

Beans - Need I say more? Fiber and just plain healthy. Warning, farting my occur if you consume too much of these guys.

Cucumbers - Great snack food, just add salt, pepper, and a little bit of ranch.

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!

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

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.

Scheduling Productivity

Like many people now'n'days, I have very little free time it appears. Busy hanging out with friends, busy getting ready for a dinner party, busy with homework/project that is due soon, busy working, busy cleaning, busy busy busy. The most effective tool against saying, "I'm too busy to workout!", "I have no time today", or "Tomorrow is better than today" is schedule when you plan to hit the gym. Carve out a simple one hour block to take the time to get into shape. Three to five days a week. A maximum of five hours out of 168 hours in a week. People, that isn't a lot of time taken up in the gym.

Now, you should have added this workout block to your Google calendar, day keeper, or some other method of keeping your life together. What is the best way to stick to this? What if a best friend asks you to dinner? Easy, tell them you have to workout before hand and want to meet up afterwards. The key to building a healthy habit of going to the gym regularly is to not make excuses. No. Excuses. You have an appointment with that run or with those sexy weights. Remember, there is always next week to do what you want to do. Taking time for yourself is a healthy and safe way to give you time to refocus on what is ahead of you.