Reporting in: B.U.F.F. Dudes 12 Week Program, Week 1

Hey blog buddies! I wanted to do a recap of this past week on the B.U.F.F. Dudes 12 Week Program to let you know how it’s going. This program is a 12 week lifting plan split into 4 phases. This first 3 weeks is the “pairing” phase, which means the structure of each session has you “targeting the smaller muscle groups through isolation exercises after focusing on the major muscle groups through compound exercises” (p. 30). Ya dig?

By the way…I had written about training for the Rock’n’Roll Marathon a few months ago, then never mentioned it again. That’s because I got a crazy leg injury that kept me from running for almost 2 months, and I’m just now able to do short runs again. So…needless to say, I’ll be a cheerleader for my friend, but won’t be running it myself. There’s always next year 🙂 Moving on to what I CAN do, which is lift some mothalovin’ WEIGHTS!

The reason this post is like 3 weeks late is because my husband and I did not get to start the program when we intended to. He was out of town, then I had people in town, then I went to Alaska for a few days…anyway, things have calmed down now, and we are on track. Phase 1 has us lifting 4 days per week: Monday, Tuesday, Thursday, and Friday. I also teach Body Pump and cycle/core on Tuesdays, and Body Pump and RPM on Wednesdays. I do yoga almost every day, run 3 days (usually M/W/F), and walk a lot. Half Ironman training starts on May 21, so that will be a whole new schedule adjustment. But I digress.

Monday, May 2, I weighed in at 159.6 lbs. On Thursday (don’t ask why I waited, who knows) I took some basic measurements of my body. My plan is to weigh in and measure every Monday- unfortunately, due to lady times, I’m actually a solid 5 pounds heavier than last week. I’m not freaking out, it’s just what my body does for a week out of every month, so next Monday’s weigh-in will be much more accurate. I don’t anticipate losing weight quickly during this program anyway, as it is pretty intense and I will likely put on some muscle and water weight. That’s why measurements will be helpful. Speaking of, here were my starting dimensions:

R arm @ thickest part	13”
L arm @ thickest part	12.25”
R thigh measured 4” up from kneecap	19.5”
L thigh measured 4” up from kneecap	19”
Waist @ narrowest part	30.5”
Waist @ bellybutton	34”
Hips @ widest part	40”
Height (ummm. This won’t change.)	5’8”

Clearly, my right side is dominant and has some size difference from the left side, but no big deal. Again, don’t ask why, but I did not take any “before” pictures. I will do that next Monday, which will be the start of the 3^rd week, so at least we can see what difference 10 weeks on the program will make.

Since this was the first week on a brand new program, I was somewhat conservative with my weight selection for the exercises. Each workout took us anywhere from 80-120 minutes to complete. I don’t want to detail the workouts too much, but I will say that I LOVE the structure of this phase. It’s sort of how I program for people, except I usually don’t do splits. Mondays are for back and rear delts, Tuesdays are for chest and anterior and lateral delts, Thursdays are LEG DAY (my absolute favorite), and Fridays are for arms and traps. You can actually watch a demonstration for every single workout on the B.U.F.F. Dudes’ YouTube channel if you’re interested. Yes, that means you can technically do this program for free, but when you purchase the book you not only support awesome guys who are helping people get fit, but also you get an excellent logbook to record your reps and weights on each exercise. And it’s only about $20, a very small investment for a killer program.

This lifting program is a bit lacking in the nutritional guidance area- that’s really the only negative thing I can say about it. If you read my blog, you know I don’t like to count calories and I don’t usually concern myself with protein; however, I want to take a totally different approach while on this plan. I’ll continue to eat a high carb/low fat vegan diet, but I will pay more attention to my calorie and protein counts starting this day, Monday, May 9. The goal will be to consume at least 2,200 calories per day and around 80 grams of protein (which is 15% of my calories, quite high but we’ll see how it goes). Luckily, I have Shakeology to help me fill in any nutritional gaps and give me plenty of help recovering from all this activity. Please message me if you don’t know about Shakeology- it’s a game changer. I’m also going to be diligent in drinking at least a gallon of water per day.

That’s all for now, folks. Thanks for reading, as usual, and please comment below if you have any thoughts, questions, concerns, etc. Love and light to you all! ❤

First Recovery, then Buffness

Injuries are the worst- am I right? They just get in the way of the natural state of our being, which is always perfect health. Disease, illness, and yes, injuries, are illusions thrown in to F our SH up. I have had a problem with my right hip for just over a year now. For a while, the pain was so intense that I walked bent slightly to the right like a crooked tree. After being treated by a chiropractor for a while, and now adopting a regular yoga practice, this injury has subsided to usually being just a dull ache. That is, until I went on 2 back-to-back strenuous hike in stupid shoes that were stiff and wrong about 5 weeks ago. My hip and entire right exterior lateral leg were in so much pain that I completely quit running for a full 5 weeks. This is not a complaining post- I’m just givin ya the rundown on why I’m doing what I’m doing this week. In fact, my hip and leg feel pretty great now, and will continue to feel great going forward! Believe, and it shall be 😉

Taking some time off running has actually been a huge blessing. I joined the gym where my husband works out, and we have been weight training together. I teach BodyPump once or twice a week, but NOTHING compares to actual heavy weight, low-rep weightlifting. In the absence of endurance training, weightlifting has given me something to sink my teeth into and feel accomplished about. My first leg day, I barely deadlifted 95 lbs. 3^rd leg session, I could one-rep 185 lbs. Newb gains, baby! I’m all about it. Now I have an entire new set of goals for my body, with an entirely new challenge of not overtraining when I resume endurance work.

This week…recovery. Jonathan is out of town, so I’m taking this week off from heavy lifting. I’m doing yoga every single day, cycling most days (either teaching a class or riding indoors on my trainer), core work most days, BodyPump on Wednesday, and re-introducing running into my life. This article gave very conservative guidelines for resuming a running program after injury has kept you out of the game for a while. If you know me at all, you know I’m not a fan of being conservative in regards to working out; so this is going to be quite a change of pace for my training.

Today I warmed up really well with some dynamic stretching, hydrated, ate some fruit, put my headphones on, put my new Altra running shoes on (more on those later), and headed out the door. As a continued warm up, I walked rather than ran down the very steep quarter-mile hill that goes from my apartment down to flatter ground. When I reached that flat-ish ground, I turned on Endomondo and started a very easy run. At 6 minutes, I turned around and headed back. At 10 minutes, I stopped running, stopped Endomondo, and walked up the hill back to my apartment. I hydrated more (even in cool weather, I sweat a ton) and did this yoga for runners video. My leg feels wonderful, and I’m tearfully ecstatic to have been able to resume running. If my leg continues to feel great (it will), then I can add 2 minutes to my run each day. I’m keeping it easy and light and doing lots of injury prevention work. I’ll go to a yoga class later at the gym because it’s such a nice experience to have a teacher there to assist you with your poses.

Having a recovery week means I can put more focus onto my diet. I will drink Shakeology every day, eat lots of fruit, and have low-fat carb-based meals when I’m hungry. I expect to lose a few pounds this week- that always happens when my activity decreases. I’m trusting that my body will cooperate and reach my weight goal by the end of this month, but even if it doesn’t, I’ve lost several inches and feel like I look significantly leaner than I did in January.

I drink this every single day. It’s basically magic.

Ok, I mentioned Altra shoes above, so let me briefly explain what and why 🙂 Altra is a company that has several vegan shoe options, zero-drop soles, and maximalist cushioning without compromising stability. I got these after injuring my leg because my old running shoes were totally used up (probably contributed to the injury) and they were minimalist shoes…so I wanted a change. I’m not going to geek out about running shoes right now- if you want to know more, please ask below!

Not my legs, but these are the Altras I’m using.

Moving on… when Jonathan gets back this weekend, we are starting a 12 week lifting program by B.U.F.F. Dudes. It’s split into 4 phases, each one a bit more intense than the one before. We really like the creators, Hudson and Brandon. They have adorable personalities, great training philosophies, engaging content, and even some vegan recipe videos on their YouTube channels. I love my BeachBody programs, especially PiYo (which I will still do for the core workout), but it will be really fun to utilize the gym for a while. I’ll write each week about how the training is going. In fact, just to keep it real, I’ll take some before pictures and measurements on Sunday. That way, each week I will be ‘forced’ to evaluate my progress, and you can see the results of this kind of training. Especially if you’re an endurance athlete, or even just someone who suffers from “chronic cardio” and never weight trains, you’re going to be amazed at how quickly your body can change.

 

This is the program we’ll be following

Well, that’s all for this post, my peeps. As always, I’m here to chat any time. Posts have been all over the place as of late, but will be more focused moving forward. Love and light to everyone ❤

DIY Weight Loss Pills!

Hey blog peeps, so sorry I haven’t posted in eons! No excuses, just let time get away from me and did not give my attention to this blog, which is a lovely and important part of my life. I haven’t forgotten about all of you.

Today’s post is gonna be quick and weird. Do-it-yourself weight loss pills—not my usual style, right?! But I’m in love with these things. They are so simple and quick and CHEAP. DISCLAIMER: I’m not a doctor, and this is not medical advice. Always consult with your doc with any concerns, especially if you are taking prescribed medications.

Here’s a breakdown of the ingredients and why you should care:

Turmeric- the one spice we should all be consuming on a daily basis. It contains a compound called curcumin, which is a powerful anti-inflammatory agent. It also has anti-depressant properties, cholesterol-regulating abilities, and positive effects on blood sugar levels and gut health. Here, just read this.

Cinnamon- again, this spice has a blood sugar stabilizing effect, which works wonders in controlling your hunger and energy levels. It’s also an antioxidant, and smells wonderful. Cool info on cinnamon here.

Cayenne pepper- contains capsaicin, which among other things will help detoxify your body and reduce your appetite and inflammation. Read all the crazy things it can do here.

Ginger powder- this is an anti-inflammatory and provides healing for many digestive issues. Here is a good article about this great spice.

I chose these spices not only for their weight-loss properties, but for their healing and pain-management properties. I have a mystery injury to my right leg that has kept me from running for about 2 weeks now, and these capsules have helped control the pain in my hip and leg so I can still teach classes. In fact, ginger is just as effective at relieving pain as ibuprofen- without all the horrid side effects on your organs.

To actually make the pills, you just need the spices (which are so insanely cheap if you buy from the bulk section at the store, like an ounce of cayenne pepper for $.38? Get outta town), a bowl to mix them in, and some vegetarian capsules (available in most stores or here). Then it’s like this:

1. Measure equal parts of each spice into the bowl and mix thoroughly.

2. Use a teeny spoon or small piece of paper to fill the capsules.

Turmeric can and will stain your fingernails- wash your hands quickly afterward

   3. Close and store in a dry place.

I mix up the spices and make about 12 caps at a time, then store the leftover mixture until I run out and make some more. See?! So easy and takes so little $$ and time.

How many and how often should you take these? My recommendation is to start off with 1 capsule before breakfast with at least 8-12oz water, and see how you tolerate it. Cayenne pepper can cause indigestion in some people, so feel free to either reduce the amount or leave it out completely. You can take another before lunch if you handled the first one. I have worked up to taking 2 before breakfast, one before lunch, and sometimes (when I remember) one before dinner. Give these a try and let me know how you like them in the comments below!

It’s not JUST a Marathon…

Hello my wonderful readers. Let me first apologize for last week’s lack of a post- clearly I am in the process of learning how to manage my time better! Anyway, as I sit here eating a delicious vegan chocolate raspberry donut from Mighty-O, I feel compelled to write about a piece of a huge goal I have. In 2017, I will finish an Ironman in under 11 hours. My most recent time was a little over 13 hours- so there is some definite refining that must occur. We can talk about the swimming and biking pieces another day. Today, we discuss running.

I was not a runner prior to training for Ironman Cozumel in 2013, and barely consider myself one today—that’s gotta change, now. Running is a big limiter to achieving a faster completion time, so this is the year I dedicate myself to getting faster. My friend Tracy, who recently WON FIRST PLACE female in a 50K ultramarathon, has convinced me to join her in the Seattle Rock’n’Roll Marathon in June. She’s also quite confident I can complete said event in under 3 hours 30 minutes- that’s an 8:00 mile. For 26.2 miles. If she thinks i can do it, I’m damn sure going to try. Here are a few things I’m going to do in the immediate future to start prepping for this suffer-fest, and if you’re thinking of running one, maybe they’ll help you too:

1. Stop thinking, “It’s JUST a marathon!”

Sure, this particular 26.2 mile run will not occur after a 2.4 mile swim and a 112 mile bike ride, but you know what? That means I have no justification for NOT holding a respectable pace while running it. I was so focused on just not dying during the Ironman run that I put no pressure on myself to run fast; this 3:30 marathon push is going to be a total mindset shift for me. Even if you haven’t done an Ironman before, you might still fall prey to this minimizing thought. It’s easy to under-appreciate the marathon distance in light of the recent influx of ultra-distance races, but to pish-posh the marathon crazy. So I’m going to think of it this way: it’s a stand-alone marathon, and it will be over in a few hours; therefore, I will train with intensity to ensure my body is ready to dominate that course.

2. Prioritize marathon training

If you’re like me, a goal needs to be BIG for me to get excited about it. I wasn’t initially so keen on running a lone marathon- boring- but then realized that an ambitious time goal made it just spicy enough to keep me interested. Then I realized that I have to make the training a priority. For me, this means cleaning up my sleep schedule, running first thing in the day before teaching any classes if possible, not pushing as hard during my classes, not subbing as many extra classes, and being diligent with recovery and mobility practices. It may look different for you depending on your lifestyle, but the bottom line is that to run a fast-ish marathon takes a bit more commitment and planning than just finishing one.

3. Commit to losing some useless pounds

As I’ve been doing personal development and working on self-love, I’ve gradually become less critical of my body. I love it because it is strong and efficient and does pretty much what I ask of it. However, I’m not an idiot, and I can see and feel that there are probably a few around 15-20 extra pounds of fat that could disappear to make running easier on my joints and cardiovascular system. Every pound of fat you lose makes you 2 seconds faster PER MILE. Ok let me pull out the calculator… If I lost 20 pounds by June 18, that alone would give me almost an 18 minute drop on the marathon time! Luckily this self-care and fitness group I’m co-hosting starts an official 21 day challenge in 3 days, so I can get a head start on losing these pounds that do not serve me any more. Next time you read a post, it will not have been written while I chowed down on donuts.

There will be more marathon talk to come, especially more training specifics. If you have ANY marathon experience and feel like sharing your knowledge with me, I will love you forever and ever. Please comment below with any advice or questions. I love you all!

PS- the little bottles in that picture above are Euphorix, my favorite energy shot of all time. They have a great blend of herbs that lift your mood and replenish your adrenal glands, and give you a smooth flow of energy with no crash. If you want to try them out, Euphorix gave my readers their own discount code! Go to their website and use code IRONMENTALITY to get 20% off your order. You’re welcome.

Cookies and Depression and Dealing With It (warning: long and overshare-y post)

First of all, here’s what I’m snacking on today: almond butter no bake cookies. I’ve had a crazy busy week and today is a day OFF of working out, so my appetite had a chance to catch up. After noon (still doing IF) I ate a papaya the size of a toddler and some peanut butter energy bites my friend made for me (which recipe I will share soon). Then I had some chocolate chips. Then I ate a black bean patty and some garbanzo tofu on a huge piece of lavash bread with Tofutti sour cream and spinach and salsa and Sriracha. As I was furiously cleaning my apartment, I started thinking about the oatmealy goodness of no-bake cookies. You know, the lumpy chocolate peanut butter blobs you and your mom used to make and then devour while watching scary movies during a thunderstorm? Is that my specific memory projected onto you? Who can really know. I don’t have any peanut butter in my house, but I do have almond butter left over from these. So I did this:

Stir together 1/3 cup Earth Balance, ½ cup flax milk, 1 ¾ cups organic sugar, 1/3 cup cocoa powder, and a pinch of sea salt over medium heat til it comes to a boil. Let it boil for about 2 or 3 minutes, then remove from heat. Stir in ½ cup of almond butter (or whatever nut or seed butter is lying around your kitchen) until it melts, then stir in 3 ¼ cups rolled oats. Drop spoonfuls of this mixture into your mouth onto some foil or parchment paper and allow to cool. They will harden up nicely- IF you boiled it long enough in that first step. Now you know how to make a really easy, fattening snack for when you’re bored or nostalgic or cleaning something. You’re welcome.

I’ma eat them all. Cute plate from my friend Emily ❤

I like to have junky food every once in a while because…it’s fun. Life isn’t all about being on a strict diet. Today I’m going to talk about myself a lot, which isn’t my favorite thing to do but has been happening on the blog a lot, but maybe some of this will help someone. I’ve had a mentally rough couple of weeks. Don’t get me wrong- I have an incredible life, and I am extremely grateful for it. I love teaching group fitness and training people. I love being a health coach and working from my home. I love my friends who text me from Florida and call me from Alaska and talk me into meeting them for rainy runs around the lake (even if she is moving to Utah in three weeks, insert ugly cry here). I love my little sister who stops by with the cute kid she nannies (because that’s definitely a verb) and calls to tell me about creepy dreams. I love my mom who never tires of talking about BodyPump and bike rides. I adore my dog Serj and spend as much time with the little furry dude as possible. And words cannot begin to describe how I feel about my husband; it’s like he’s the precious, perfect part of me that helps to make up for all the shitty parts.

So why would a person with all this abundance EVER feel less than spectacular? Because that’s just how depression works. It’s been with me since I was little. It’s not a circumstance or an outcome or a reaction, it’s a feeling. It’s heavy and dark and mean and draining. And it is strong, let me tell you. I’m a stubborn bull, and I am no match for the matador Depression. Which pisses me right off. Since getting off depression meds about 2 years ago, I have had some really good days and some strikingly low days, but mostly I’ve had grey days. They aren’t bright and shiny, and luckily they usually aren’t totally black, but they aren’t sufficient and they aren’t what I’m capable of. My life is beautiful, I am filled with love and the desire to help animals and people, and I let depression dull me all too often. I’m so thankful that this most recent round of darkness is lifting and I’m starting to feel at least decent again; that’s part of the reason I took today mostly off from exercising and working. I want to capture this forward motion and run with it to a brighter place.

I think depression is probably at least a little different for everyone who experiences it, so just know that I’m only speaking from my perspective. Learning to tune into my body and mind has actually been helping me a lot in the past couple of months. I’m what you might call an empath, meaning I’m super annoyingly sensitive to energy around me. Also I’m an introvert, which makes socializing quite stressful sometimes. News flash, you have to be somewhat social to teach group fitness classes and train people. To deal with the overwhelm of…daily life? I have been pretty consistent in a meditation practice (as mentioned in other posts). It REALLY helps to get centered and calm before leaving the house. I focus on creating confident, happy energy inside my head and heart before I go teach class or meet a client. And you know what? It makes a huge difference.

Another thing that helps is positive self-talk. Hyping yourself up before an event shouldn’t be reserved only for the locker room before the division championship game- use that hype before you go to the grocery store! Tell yourself you’re loved, supported, and safe. Look yourself in the eye in the mirror and say, snap out of it! You rock, people are coming to your class because you kick their asses properly, and y’all are going to have a ton of fun. This can apply to whatever it is you’re about to do. Maybe your pep-talk will be, I am an eloquent and focused speaker. I clearly convey my business model and profit projections to this board of venture capitalists. See? Anyone can be their own best friend, even Shark Tank contestants. The beauty of self-talk is that you don’t have to believe what you’re saying. Yet. I sure don’t. You can act like you’re talking to a dear friend who’s nervous about something. You’d never say, yeah you really suck and people don’t like you and you annoy everyone around you so…have fun at that party. You’d say, shut up with that crap! You’re amazing and funny and friggin gorgeous and I love you! So that’s what I’ve been trying to do with myself… treat me like a dear friend and see how my outlook changes. What could it hurt?

Also…I have to be really careful how I interact with people when I’m low. I have a tendency to shut down and not respond to people and be quieter than usual. I never want to make anyone else feel bad. So if you’re reading this and I’ve been distant, my sincerest apologies to you, because I love you and you are more important than you could ever know. Additionally, my sensitivity is heightened to stupid levels, so I may take things personally when they just aren’t personal. That’s another thing being centered and in control of yourself with meditation can help.

The thing that helps the me the most when I’m depressed, though, is having time to myself. Being in nature when possible. Being home with Serj with no obligations, no classes, no clients, no appointments, and no need to leave the apartment and interact with anyone is like the greatest blessing of all. I can burn some incense, read a book or some training articles online, do a YouTube yoga video or practice bellydancing (don’t laugh), and just decompress. Two hours like this and I will feel remarkably better.

This has been a long ramble about some aspects of depression and dealing with it, so if you’ve made it this far, thanks for reading. I’d love to hear from you now. Do you deal with any mental illnesses, and if so, how do you cope? Are you a fortunate person who doesn’t experience anything like depression? Comment below if you feel comfortable; this is a safe place, free of judgment and full of love. Have a great evening wherever you are.

P.S.— my fitness and self-care challenge group is starting in 10 days. I have 6 more spots open and am looking for the right people to join, so comment below if you want to be considered.

Time for a Challenge- Who’s Coming Along?

Hey peeps. This post shall be short and to the point. We are almost one month removed from the NEW YEAR and all its various resolutions and promises- where are you in your journey? Did you make resolutions, and if so, have you stuck to those self-promises? It’s easy to set big goals, but sometimes it takes work to love the journey. If you’re falling flat, don’t worry- Coach Katie is here to help YOU get back on track (and to never refer to herself in the third person again).

I am co-hosting a totally free fitness and self-care challenge group on Facebook in just a few weeks. We will share workouts, meal plans, recipes, and tools to help you get/stay in the health and fitness zone. We will provide accountability, camaraderie, and community for our group of beautiful people who want to get MORE from life. You know I’m all about pushing limits and breaking barriers, and if you want to join me and give your 100%, I’ll give you 110%. Let’s do this thing!

Step 1- for now, just friend me on Facebook and message me, letting me know you’re there. If you don’t have Facebook, leave me a comment below.

Step 2- eagerly await my instructions! And please, join me soon, because our group has limited space.

Let me just tell y’all this- I joined a similar fitness challenge group back in October 2015, and it absolutely catalyzed a massive shift in my life. This is only said to let you know the power of being active in a group of like-minded individuals. Do yourself a favor and just message me!

Superfood Energy Bars

It really annoys me when I run out of Amrita bars. You know, the bars I was totally obsessed with during Ironman training? They’re just so healthy, unprocessed, and they’re always there for you. So imagine my dismay when I opened my car’s glove compartment and there was no one there for me to talk to about my impending hanger. I went through shock, sorrow, rage, and then reluctant acceptance of my dire situation. Anyway- I ran out of Amrita bars, ok?? My bad. Now I have to wait for my new order to get here. In the mean time, I decided to make some of my own healthy protein/energy type of bars so that when disaster strikes, I don’t feel so lost and alone. Codependency is ugly.

These are superfood bars for several reasons, mainly because of the addition of Shakeology. If you have never experienced the amazingness of Shakeology, get in touch with me and I will hook you up. Keep an open mind about the ingredients of these bars- I know it’s a bit weird to use black beans as the base for a sweeter food, but if you’ve ever tried black bean brownies (like these) then you know it’s a miraculous innovation. These bars are just a little sweet, and they’re soft and chocolatey. I’m pretty happy with the macronutrient break-down; they’re just substantial enough to tide you over after a workout until a real meal can happen. Let me know if you try this recipe! Like most of the food I make, it’s extremely customizable, so experiment away.

115oz can black beans, rinsed and drained

¼ cup raw almond butter

¼ cup pumpkin puree

¼ cup unsweetened applesauce

¼ cup agave or maple syrup

1 tsp vanilla extract

¼ tsp salt

1 ½ cups old-fashioned oats

½ cup coconut flour

1 scoop (about ½ cup) Shakeology– chocolate vegan flavor (or another chocolate flavored plant-based protein powder)

Cool stuff for the top- I used about a tbsp each of goji berries, golden berries, and raw sunflower seeds, but any dried fruit and nuts would be great. Or even dairy-free chocolate chips. Why didn’t I think of that before. Oh well.

Preheat your oven to 350. Spray a 13×9 pan with non-stick spray or smear a little bit of coconut oil around so the bars won’t stick.

Use a high speed blender or a food processor to thoroughly blend the beans, almond butter, pumpkin puree, agave, vanilla, and salt. Then add the oats, coconut flour, and protein powder, and pulse until it’s all combined. I like to leave the oats somewhat intact.

Smush the mixture into the prepared 13×9 pan, then decorate the top with your choice of goodies. Press down on your toppings so they stick to the bars.

Bake for around 18 minutes. Remove from oven, cool completely, and cut into 12 bars. Store these in the fridge for up to a week, or freeze indefinitely.

Coach Serj is always peepin’

Nutrition Facts for each bar (12 servings) with berries and sunflower seeds
Calories	182
Fat	5.3 grams
Carbs	25.9 grams
Fiber	6.7 grams
Protein	8.5 grams

Love and light to you all!

Thoughts on a Fit Lifestyle

I’ll be straight-up with y’all and tell you that I asked a friend for a blog topic for this week, mainly because I needed some fodder. However, instead of throwing a random subject my way, she actually asked for some info about the most important part of my workout/nutrition routine, or what keeps me motivated or on track, or- this is what got me- how to stay dedicated for people who haven’t developed an addiction to fitness and nutrition. It’s interesting that she thinks fit people are addicted to working out and eating well. In my mind, addiction holds a negative connotation, but her use of the term got me thinking. An addiction is just a habit, a thing we choose to do on a regular basis, and maybe people who stay fit are actually addicted to some aspect of the process of being fit. Anyway, here’s some advice from my experience, observations, and perspective to someone trying to just start the journey toward fitness. It’s not meant to be preachy or harsh, just real talk. You gotta stop doubting yourself and just take that first step.

First off, excuses. Stop making them. In fact, go out of your way to obliterate excuses to the point that even if you have a legitimate reason not to do some fitness-related task, squelch it. Every single person on the face of the earth deals with some limitation or setback or obstacle, some obviously worse than others, but NOTHING is insurmountable. Excuses are roadblocks and they are ugly, annoying, invalid, and crippling. At the very least, own your choices, even the bad ones.

Speaking of choices… success is a habit, and a habit is just a series of choices. Every single action you take, or choose not to take, matters- it advances or hinders your progress, there is no neutral choice. Every time you get up off your ass and walk around the block, you made a better choice than sitting on the couch watching DVRed reality shows. Every time you drink a glass of water and eat some fruit, you made a better choice than grabbing a handful of chips and drinking soda. People new to a fit lifestyle tend to underestimate the power of these small decisions, but those who have achieved true fitness know that the devil is in the details. It’s not a quick fix and it ain’t glamorous, but subtly shifting your habits over to support health is the only way to achieve and maintain any kind of success in fitness.

Once you get past excuses and start making these little healthier choices, you start to gain momentum. You experience positive reinforcement in direct proportion to the magnitude of your changes. For instance, if you commit to doing 5 pushups every morning for 30 days after not doing pushups for eons, the first morning is going to be a real struggle. But by the end of the month, however, you’ll be banging out pushups like a Crossfit aficionado (or a person who easily does 5 pushups). You’ll think, how many pushups would I be able to do if I had BEEN doing them every day all along? Chances are, you’ll continue your pushup routine and even add to it as you see and enjoy the progress that happens. It’s a similar pattern with your diet. Maybe you crowd out chips and ice cream by eating fruit or a salad whenever a craving hits, effectively shifting your cravings over to those good things. You’ll start to look forward to having clean food that your body can actually use for nourishment, you’ll feel more energy, and you’ll do more pushups. Or whatever.

Something fit people have come to terms with is that life isn’t always comfortable, and the easy choice is not always the right one. Along with eliminating excuses, you’ve got to get out of your comfort zone and do things that you initially are scared to do. In fact, the more something scares you, the better it probably will be for you. In other words- suck it up, buttercup. If you don’t change something, then nothing will change.

Stop blocking yourself! There’s never a better time to start something than RIGHT NOW. You don’t have to research anything, learn anything, buy anything, or get any answer before you get up and move your body. You already know enough to choose a better option when you eat. There is no perfection in this game- again, success lives in a series of choices in which you chose the better option. No slip-up is fatal, and no triumph is insignificant, and there is no destination in this life. It is a journey, and that’s the beauty of it. It’s simple. It’s consistency.

One little thing I have to address, just because this bugs me- people with healthy lifestyles haven’t developed some weird addiction and it’s not just magically easy for them. That concept creates a separation between people that just doesn’t exist. It demeans the accomplishments of the ‘fit’ population and creates a crutch for the ‘unfit’ population. Like I said before, life is a journey, and I know I have days when it’s natural to hop out of bed and smash a workout; and there are days when I want to stay in the dark and scarf down cookies while watching scary movies. My weight has gone up and down, as has my motivation and commitment, but I never stop trying to live in accordance with my vision for myself.

Above all else I’ve learned, especially recently, that the more you love yourself, the easier it is to be faithful to yourself. I wish I had known this all along. Spend some time cultivating self-love, mindfulness, and positivity; and let go of the crap that bogs you down. Take some responsibility, and find some accountability. Accountability is magic, and it comes in many forms. If you don’t love yourself enough yet to be your own accountability partner, then get another one. My accountability lies in my classes, my clients and online groups, my friends, and my performance. If you’re reading this and want to partner up, please contact me! I live for this stuff, and I will help anyone who genuinely wants to make a change and is willing to do work. All you gotta do is comment or shoot me an email.

Quick sum up- lose the excuses, have some confidence, do something. This post was pretty broad, but I’m here any time to address specific questions any of you have. Hit me up.

Peanut Butter and Jelly Thumbprint Cookies

*vegan *gluten-free *delightful

Inspired by these over at the Oh She Glows blog, these PB&J Cookies are totally bomb. Easy, super satisfying, and healthy. Eat one before a workout or during a training session, or have a few for breakfast. This is one of those recipes that can easily be modified- for instance, sometimes I use ½ cup of pumpkin puree and 2 bananas instead of just 3 bananas. Sometimes I leave out the PB2 powder and up the chia seeds to 3tbsp. Sometimes I use ground flaxseed instead of chia seeds. Sometimes I drizzle the top with some nut butter or nothing at all. Versatility is the name of the game with these, so have fun with the recipe! Let me know if you try them, modify them, or love them!

You need this stuff:

Then this happens:

Smashed bananas, pulverized oats and chia seeds

Really thick, sticky dough

To be fancy the easy way, tuck your Ziploc piping apparatus inside a glass for easier filling. Then snip the tip off and pipe away.

And this is the result:

Yeeeeeaaaaaaahhhhh

 

Here’s the recipe in Imperial units. If you need metric conversion, let me know.

3 ripe bananas

½ tsp cinnamon

1 teeny pinch sea salt

½ tsp vanilla extract

4 Tbsp PB2

2 c old-fashioned oats (use certified gluten-free if you have an allergy)

2 Tbsp chia seeds

8 tsp jam (any flavor you like- I used raspberry and cherry)

2 Tbsp Tofutti Better than Cream Cheese

2 Tbsp organic powdered sugar

1. Preheat oven to 350 degrees
2. Thoroughly smash the bananas and mix in the cinnamon, salt, vanilla, and PB2 in a medium bowl.
3. Put the oats in a blender and pulse a few times. You don’t have to turn it into powder, just a coarse mealy texture.
4. Grind the chia seeds. A spice grinder works well for this, or a small blender.
5. Mix the blended oats and ground chia seeds into the banana mixture. It will be really thick, so use your hands if you like.
6. Divide the dough into 8 portions. Luckily, each portion is around ¼ cup, so that part is easy.
7. Form each portion of dough into a disc, about half an inch thick, and place on a cookie sheet lined with parchment paper, or foil if you open your drawer and see that the parchment paper is gone.
8. Use a rounded teaspoon to create a little indentation in the top of each cookie. Alternatively, as the name of the recipe would imply, make a thumbprint. With your thumb.
9. Now drop a teaspoon of jam into the well on each cookie. I used raspberry for 4 and cherry for 4.
10. Bake in the 350 degree oven for about 14-16 minutes. These are very forgiving cookies, so they won’t be mad if the time varies. You just want them to be firm and the bottoms to be slightly browned.
11. Remove from oven and allow them to cool. This could take some time, so don’t get handsy. We still have to frost them.
12. Stir the vegan cream cheese and powdered sugar together until smooth.
13. Now you can either just dollop little drops of frosting onto the cookies, or get all fancy like I did and pipe it on with a Ziploc bag. Or an actual piping bag.

That’s it. Store them in the fridge, and they will last at least 2 days. I don’t have any experience beyond that.

Nutrition Facts (per cookie with cream cheese topping)
Calories	180
Fat	3.6 grams
Carbs	32.3 grams
Fiber	5.3 grams
Protein	5.4 grams