Goals, Goals, Goals

Lately I have been thinking of my fitness goals. I really need to sit down and figure out what all I want to accomplish. I need to set up a plan and follow through. In the past I have continually failed, yet I keep doing the same things over and over again. So when I came across this picture it reminded me that I need to be realistic. I think my main problem was that I was setting my expectations too high and it was not possible or me to achieve them. This would lead to me constantly failing. I need to work at setting small goals that are attainable and that aren't taking me from one end of the spectrum to the other in a short amount of time. Of course I'm going to do poorly if I cannot achieve my goals. If I set the bar too high, I will always be disappointing myself. Now, what I really need to do is to sit down and clearly write out my goals and create definite regulations for them. I need to state them in a way that makes sense, inspires me, but also in a way that I can foresee them happening. 

B and I are following through and going to the mud run this weekend. The only problem is that this has been one of the worst weeks for both of us. We are both sick and in pain, but we know we need to do this race. We might not feel the best, but we will sure be mad at ourselves if we pass up an awesome opportunity like this one. We are worried about the run, but we know we have each other. 

This weekend will also be another turning point (hopefully!) I hope to put a plan in motion for healthy eating and exercising. I plan to set new goals and to make the healthy option the easiest option for me. Right now my life is super busy so I want to make sure that I don't have as many excuses not to be healthier. I want to push myself and also change for the better. 

                                           Sincerely H

Think Positive

 "One of the things I learned the hard way was that it doesn't pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself." Lucille Ball

Sometimes - okay, a lot of times - I (B) get really discouraged. Doesn't everyone? Emotional stress, physical stress, and mental stress all get stacked on top of you until you think you're gonna collapse. Even when everything seems fine, one little failure or hurt feeling can tip you over the edge. Discouragement is something everyone feels, but few are good at dealing with it and coming out on top.

I think that getting caught up it discouragement or self-hate is pretty much my main problem when it comes to health and fitness. I spend all day thinking "Wow, I really need to get rid of my fat thighs" or "I just can't eat healthy, this is so stupid", but thinking those things has never helped me improve. The truth is the more times I say things like that to myself one day, the more times I'm likely to say them again the next. Does that make any sense? Basically, negativity creates more negativity and positivity makes more positivity.

So my goal for the next week or so is just going to be finding ways to keep away discouragement. The choice between optimism and pessimism is always ours to make, and I tend to lean towards the latter. Tomorrow and the next day and the next, I'm going to try to choose positivity. I probably won't succeed every time, but when something stressful or annoying happens, I want to try to stop and make a conscious choice to see the bright side. If I can chose positivity and encouragement over self-pity just 3 times in the next few days, I'll count it as a success. Because in comparison to what I'm doing now, it will be one.

Sincerely, B

 

Weekend Finds...

     Well, I didn't plan out everything I had hoped today, partially because I was busy and partially because I completely forgot. However, I did come across a really good article/ slideshow from Seventeen (http://www.seventeen.com/college/freshman/recipes-for-college-students#slide-1) that had some easy, healthy meals. I'm pretty sure I've seen it before, but it's still a good resource. It is intended for busy college students on a budget, so the recipes are simple and tasty, but they're also fast. This is really nice because with everything that's going on, I don't want to put in a ton of time to make meals. If I had time, I think that would be really fun, but I just don't right now. And since it's for the average college student, the ingredients are normal, easy-to-find products. None of the obscure "super-foods" that you have to search for hours to find, or the random substitutes that even the workers at Whole Foods have never heard of.
      Anyway, besides finding the article, I also found a couple exciting healthy foods when I was out shopping in the last couple days. First, at a nearby Aldi store, I found these amazing whole wheat wraps. They're 100 calories each and apparently have ground flax seed in them. So nice to find inexpensive healthy food! I just hope they're still there next time we go...      Then, from another store (I'm not sure if it was Super Saver or Target or what... I can't remember) I got a box of Arizona tea bags that were pomegranate with acai. The package says it contains "natural antioxidants." I'm not actually sure if that's true, but it's delicious either way.
     Okay last thing for now, because I'm tired and truly can't think clearly enough to come up with anything clever to say, here is one more thing I found. It's a quote I hadn't really thought about before: "If you want something you've never had, then you've got to do something you've never done." I'm sure plenty of you have heard this before, but I didn't until today. It put things into an interesting perspective. In a way it's obvious, but I hadn't really thought about it like that. My lifestyle has to change to something completely different if I want myself to change. Food for thought.

Sincerely, B

 

(Here are the marvelous wraps and tea I got!)

    

Make a Different Choice

    Since H has been writing a lot about starting a healthy lifestyle this week, I decided I might as well join in. She's totally right when she talks about how we just need to stop procrastinating and start making changes. So today I started planning out this weeks meals and making some preparations. I consulted my lovely friend, Google, and gathered ideas for simple, healthy meals. I'd like to think I could just jump right in and make gorgeous, gourmet, nutritious meals, but unfortunately I can't. So I'm just starting with the basics. I got a piece of paper and wrote down ideas/recipes for breakfast, lunch, and dinner. I looked up basic cereals, smoothies, and parfaits, and listed a few sandwiches, wraps, and stir-frys. Tomorrow, hopefully, I can plan out each day's meals individually, and make a couple things ahead of time (hummus, chicken, etc.)
    Also, in the last year, I've kind of stopped working out like I used to. It's not like I never work out at all, but I've just stopped making it a priority. I've stopped pushing myself. That needs to change too. Volleyball is good, but eventually it will end, and when it does, I can't just quit exercising! I don't want to get to college and realize I don't know how to motivate myself. I have people around me now, like H, who are willing to help me through, but I might not always have them. I'm tired of wasting my time and not taking advantage of every day. Every day is a day I could change, but I'm not changing. 
    The truth is, with all the craziness that this year will entail, I should be eating and working out a lot better than I am. Sounds easy enough, but like H said, it has to be a commitment. One healthy day, or even healthy week, just isn't enough. I always complain about how much time and effort it takes, but every important thing takes effort. If being fit didn't take any work, everyone would be there. Only the people that work hard achieve their goals. I guess it's about time we put in the work.

Sincerely, B

Just One Meal

Earlier this week I found a picture that really put things into perspective for me. It reminds me that doing something once, doesn't make a difference. I go through my life thinking about things all wrong. Whenever I eat a bad meal, I feel horrible and I am so mad at myself. I feel as though I'm getting fatter by the second. (Ridiculous, I know) The truth is that we are able to have a bad meal every once in awhile and it's ok. At the same time however, one good meal isn't going to make me skinny, or even more fit. Whenever I eat a good meal, I feel good about myself and I think that I am making a big difference. Now, part of that is true, but if I don't continue to eat well, then that one meal really doesn't matter. It's similar to the quote that says, "It took more than a day to gain it, and it will take more than a day to lose it." While it is good to do the little things that will make big changes, if we don't keep working hard and making more changes, we won't improve at all. This is something I really need to work on. I always eat well for a day or two and then I expect everything to change. That isn't how it works at all. We have to keep adding onto our existing good choices, if we want things to get better. Tomorrow I will be attempting to prepare some healthy food items for this week so that it will be easier for me to eat well throughout the week. It will not be perfect at first, but it's another step in the right direction. 

                                           Sincerely H

I'm Tired Of This

I can't believe that I have made it this far without some serious issues. Last year I was sick and tired of looking and feeling like this, but so far all I have done is failed. I know it is impossible to stay away from failure, but the fact is that I have barely been trying for success. I complain all the time about how I look, but in the past year I have not done what I need to do. I can tell you that I eat junk every week, for pretty much the whole weekend. This is definitely not the way to go if I want to reduce my body fat. I always mess up and have a super unhealthy meal and then I use that as an excuse to say I'll just start over clean next week. That isn't good enough. It doesn't go week by week, it goes day by day. This is something that I need to push. I have to accept that I will make mistakes, but I also have to fix them right away instead of using that as a reason to eat junk for the rest of the week. Towards the end of last school year I was really getting fed up with myself, and I promised that by the beginning of this year I would have changed, but I didn't. Instead, I stayed the same and I didn't do myself any favors. I was so angry inside, yet I didn't do anything to get rid of it. I had total power over my life and a good couple of months at home to do it, but what did I do? I was lazy all day, every day and I didn't do a single thing. 

I'm saying now that this ends today. Starting Monday I choose to make a conscious effort. I will not give up and ruin my future due to my laziness. I choose to change my life. I'm serious this time. I'm starting a new school year and soon I'll be heading off to college. I can't keep acting the same way and expect a major change. This road is going to be long and hard but I'm up for the challenge. 

                                           Sincerely H

Update Time!

     Update time! First off, today was super tiring, mostly because H and I were already exhausted from the rest of the week. Today we had school, then a shortened volleyball practice, and then a school Pep Rally. The thing is, even though it's practically fall, it was so hot out today! Not a good day to be outside for a rally. We left early, so it wasn't as bad as it could have been, but it was still  miserable to stand out there. The air's so sticky here, and we were already sweaty from volleyball, so it was interesting.
     Speaking of volleyball... Practice actually wasn't too bad today. Mostly because it wasn't as long as normal, but also because I was seeing a little sliver of improvement. I'm finally serving okay and getting more used to the sprinting. It's crazy how you can get better at something after just a week. Even if it's just a little. I'm not saying that I did super good or anything - far from it - but it's still improvement. It makes me think about how if we could just get into the habit of eating right or stretching daily, we could probably improve really quickly. So why can't we seem to get into that habit? Still trying to figure that out... but I just can't seem to give up junk food! One challenge that H and I faced a lot today was cravings. It's always our downfall. Literally all day long we were talking about Dairy Queen and how we wanted a burger and fries and a cookie dough blizzard. The craving just went on and on and on. I ate candy and a little ice cream because I wanted it so bad, but even now, I'm thinking about how delicious some fries would be. (Side note: I usually hear that cravings mean your body needs something, but what does a burger, fries, and ice cream have that my body needs??)
     Anyway, even though I still want to eat all that stuff, I need to remember that I want a healthy body more than I want junk food. Maybe I'm craving DQ today, but I've been wanting a better body for years. Which should I work for?

Sincerely, B

 ((Disclaimer: I'm a little tired and out of it, so this post may or may not be coherent. . .))

Which Step Have You Reached Today?

So as you know, recently B and I have been struggling. We have had a major lack of motivation and we find ourselves going nowhere. We have managed to amp things up with volleyball, but our diets haven't really improved. We always seem to talk about how important diet is and blah blah blah, but that doesn't mean that we practice it. Something I know we need to work on is all-around fitness, instead of just half-hearted efforts. We know what we need to do, but we don't always do that. We have lots of tips and ideas, but we are continually stuck in a rut. From now on, that is going to change. We need to have a set day where we sit down and plan our meals for the week. We need to have a plan, and then a backup plan in case we mess up. We need to be committed and encourage each other, instead of using our failures and weaknesses as an excuse. We need to set goals that are reasonable and actually follow through with them. Next Saturday is the mud run that we are running. We do not expect to be able to run the whole thing perfectly, or to set record breaking times. We do however expect to finish it. We want to prove to ourselves that we can do something. Remember: some major parts of being healthy are, eating right, exercising, drinking water, getting enough sleep, and also setting goals and achieving them. Just make sure your goals are reasonable so that the expectations are not so high that you are never able to attain them. It all comes down to what step have you reached today? You might not be on the same step everyday, but the important part is learning to get farther and farther all the time. You have to work hard to get up those first few steps, but after that it gets easier and easier till you reach the top. (And it feels great once you do!)

                                           Sincerely H

Eat For The Body You Want

     Today I want to talk about "eating healthy". Again. I feel like this is all fitness/health blogs talk about, but probably because it's important. With all the craziness of life, it's easy for us to make excuses about things that seem small. Eating healthy, or "clean", is one of those things we tend to think of as not a big deal -- or at least I do. But the fact is, we all know it's necessary to eat good foods if we want to live the best life we can. We should want to live the best life we can and be the best version of ourselves we can be, right? We should do everything we can to respect our bodies, because they're a gift. How can we respect ours bodies if we're constantly filling them with junk?
  
      I've always heard the statistic that 10% of how we look is genes, 10% is exercise, and 80% is how we eat. You know the quote "dress for the job you want, not the one you have"? Today I found the fitness equivalent: "Eat for the body you want, not the body you have." I've been so frustrated lately, because even when I'm working out more than normal, I haven't seen any change in my body. It's so confusing - how could I work hard and have nothing happen? But today I realized it's probably because I've been eating for the body I have, rather than the one I want. I've been eating for the flabby arms, and not-so-toned legs. When I think about the body I want, I don't see any of those things. I see tight, toned, and slender. So I need to start eating that way. That means more protein, more fresh and whole foods, and less "junk". Yes, it's hard, but it's necessary. My ideal self wouldn't eat tons of take out and ice cream just cause it tasted good. That doesn't mean I have to go crazy and never eat sugar, just focus more on natural foods that have the vitamins and minerals my body needs.
   
     So try this: picture yourself in the future - the person you want to be... compare that with what you're doing currently. Are they the same? If you're anything like me, they're not. Try writing out the differences, and figuring out ways you can improve your habits to become that person. If you want to be fit and healthy some day, why not start now? Rather than saying "I'll start my diet tomorrow" dedicate yourself to eating well today. Our bodies deserve to be taken care of. So why wait?

Sincerely, B

Focus on the Change

      So. . . this week has been crazy. I (B) was thinking about the first week of school that we just finished, and realizing how intense this year is going to be. Junior year has always been renowned as one of the hardest, so it's going to be hard to keep up with fitness as well. It's going to be really stressful with college visits, advanced classes, volleyball (and for H, soccer), and more. The more stressful it gets, the more we'll want to give up and get out. But we'll need to push through and find constant sources of inspiration/motivation. We'll have to focus on the process and the journey and remember that even though we won't see instant results, that doesn't mean we should give up.
    Speaking of motivation, on Wednesday, H and I, as well as another friend, got to go to the Ready to Wear portion of Omaha Fashion Week. The show was set up in a big white tent downtown, and was super fun. But seeing all the models and workers who were thin and fit also really reminded us of where we want to be. We decided that we want to try to model for the Fashion Week in the spring, so it also gave us a new goal. I know that those girls didn't start out as fit as they are and they must have worked hard for their bodies, so we can get there too. It just takes dedication, patience, and accountability.
     We may not get there the way we expected, and it will be tougher than we expect, but we have to push through. It's all about taking a step at a time, and trying a little more every day. Today, while I was searching for motivation, I found this quote or "rule" that changed the way I've been thinking about things. It stated "If you focus on results, you will never change. If you focus on change, you will get results." (Jack Dixon) I guess it showed me that part of the reason I haven't changed is because I'm focusing too much on the fact that I don't look how I want to in the end. A lot of times people say "just keep the end goal in mind." Sometimes that's the push you need, but a lot of times, we're too caught up in the goal, and forget that it's a process. If we focus on the changes, it will motivate us to keep going.
     So that's what I'm gonna try to do these next few weeks. Just focus on the change, and realize it's okay if I don't have instant success. The stress will keep rising, but hopefully so will the motivation and commitment. We'll try and keep you updated!                         
                                              Sincerely, B
                                                                              

It's Been Awhile, But I'll Keep Pushing On

Sorry for the absence of posts the past couple of days, but B and I have been a little busy. Wednesday night we were out late because we went to the Ready to Wear fashion show at Omaha Fashion Week. Then, Thursday (after volleyball) was another story! B's knee has been bothering her due to fluid, and I injured my neck in some way, so neither of us were really able to post. Then yesterday we were so tired and overwhelmed with the first week of school coming to and end, along with the first week of volleyball conditioning also ending. 

Moving on… my (H) Bootcamp has also ended, which is sad, but on a positive note, the instructor has decided to continue with small group training. It is different from Bootcamp, but it is along the same lines. I'm excited to have another great fitness opportunity, but at the same time I'm nervous with how this will fit into my schedule. 

Now that school and volleyball are in full swing, it is really important that my diet is good so that I have enough energy for my crazy life. If I don't eat well, then I won't be able to function properly, day to day. Diet is not everything though. I also need to work on getting enough sleep. I can tell you that that is a major one I will have to work on. Waking up early, going to school, then volleyball, and then doing homework, it is especially hard for me to get enough sleep. Right now for me, working out is the least of my worries. 

I have a lot to work on and not a lot of time to do so. None of that is an excuse to give up, but I have a huge task that I'm trying to undertake. This will take some time, but hopefully I will stick with it and in a couple of months I'll see some changes and improvements. 

                                           Sincerely H

Just Keep Going (School/Volleyball Day 2)

Well today was the second day of both school and volleyball, and I (B) won't lie and say that I loved every minute of it. In fact, I couldn't wait for it all to be over. I started off feeling sick when I woke up this morning which is weird since it's only the second day. Classes were boring again, and I was second guessing some of my class choices. Then at the end of the day came volleyball. Now I'm probably the worst volleyball player on the planet, which makes a little sense since I've never played a sport in my life! The only reason I can even play is because our school isn't allowed to turn down people. That's the upside of attending a tiny private school. Anyway, we ran, sprinted, and practiced several drills (just like H explained yesterday). Only it was clueless me, and then a bunch of people who for the most part know what they're doing. It was interesting. I was doing fine at some of the things at the beginning, but then we had to sprint and serve. Unfortunately, even though I was perfectly capable of serving in P.E. class four years ago, today I couldn't for the life of me. Who knows why.

It was super discouraging and embarrassing to not be able and do anything, but I just had to keep reminding myself that at least I'm doing something! Even if I never fully understand, or if I don't play in a bunch of games, I'm still taking a step towards improving myself. Even if I have to push hard and take twice as much practice, I'm still getting somewhere.

The thing is, at some point, we have to stop caring what people think, and stop bashing ourselves for not being perfect. We have to start looking at the long run and realizing that every step we take to work on our health is important. It doesn't matter if you're bad at it or if it's hard, that just means you'll be even more proud at yourself when you get better. Thankfully, all the volleyball girls were so encouraging (esp. H) even though they knew I was slowing things up.

I guess I just have to keep telling myself I don't have to be perfect, and I don't have to give up. One day, it will be worth it.

Sincerely, B

First Week of School, Last Week of Bootcamp

Today was an all-around good day. Today was my last Monday of Bootcamp and I can honestly say that I will be sad when it is over. It was also, however, my first day of school. (It was pretty tiring waking up so early, doing a day of work, and then 2 hours of volleyball afterwards.) In the morning I was pretty tired, but after Bootcamp I was feeling good. Today we pushed the instructors car again around the memorial, but sadly I had to leave before we got to do it again. Then it was straight home to hurry and get ready for my first day of my junior year. It was close, but I made it. School was boring and took forever, as usual, but soon it was time for volleyball. Today was also the first day of practices, so it was mostly conditioning and drills. We ran at the beginning, did drills, and then finished it off with some sprints. (Oh, how I hate running lines!) It was a very long 2 hours, but I somehow managed to pull through. I am very proud to say that today after practice I did not feel as bad as I usually do. I did not feel sick, but I did feel worn out. I feel that my endurance has improved and that I made a good step towards preparing myself for volleyball this year. 

Now that Bootcamp is almost over, I will really have to push myself to do what I don't want to do. Thankfully I will have volleyball, but it will still be up to me to train for the upcoming mud run. I have made improvements and have accomplished some minor things, but I still have a long ways to go before I am close to feeling great. I ordered some fitness books online and am hoping that I can learn some great tips from them. I cannot do it alone and I am glad I have a friend going through this with me, but also a God who is alway there. 

                                           Sincerely H

Disappointment

With the start of school now upon us, I have done some looking back at last year. Last year I was so embarrassed by my stomach and my whole body. This has been going on for a couple of years now, and last year I told myself that by the beginning of this school year things would be different. So now that it's the beginning of the school year, what has changed? Absolutely nothing! I am so mad and ashamed. My self confidence has gone down even farther and I am filled with "self-hate". Now I'm not saying that I'm at that drastic point of no return, but there are very strong feelings against myself. I cannot believe that I am starting another school year like this, completely ashamed of how I look and unable to wear what I want. Before the summer I said that this was going to be the summer I would turn things around, and that I would not go another year living like this. I don't understand how I could let this summer go by and not change anything?!? 

Tonight I've been talking with B and we both expressed (more or less) the same feelings. We had both decided that this year would be different, but neither of us have made improvement. In fact, sometimes I (H) feel as though I am becoming worse. I know neither of us are super fat or even overweight, but it is important to us that we are as healthy as we can be. Tomorrow is the first day of school for both of us. We have both agreed that tomorrow will be the day we start our commitment to living a better life. (Not to mention the start of volleyball) We know that it won't be easy and that there are days we will most definitely fail, but we know that we need to do this now before things get out of control. 

I'm sure you've all heard of the "freshman fifteen", and that is something that B and I are trying to prevent from happening. I know we are only juniors in high school, but planning now and making sure we've got things down will help ensure more success (hopefully) when we are on our own. Our plan isn't foolproof, but it is a step in the right direction. (In all honesty we probably won't actually start everything tomorrow because we have not planned every thing out yet, but as time goes on we will develop better ways to achieve what we want.) 

Even though I'm disappointed in myself and I'm not even close to where I want to be, I have made some improvements. This summer I went on a missions trip and it did in some way boost my confidence a little. I have also committed to a Bootcamp and I have followed through with it. There are many things that I did wrong this summer, but I can't do anything to change it. All I can do is look ahead and plan for the future. You cannot change the past, but you can do things to make the present and maybe future a little better.   

                                         Sincerely H

Clean Eating Slow Cooker Mexican Chicken

Makes 8 Servings

INGREDIENTS:

3-4 tablespoons clean taco seasoning

4 large chicken breasts 

1 cup clean, low-sodium chicken broth or stock

DIRECTIONS:

1) Place all the ingredients into slow cooker and stir until the chicken breasts are well coated in the spices. 

2) Arrange the chicken breasts in such a way that they are as close as possible to being a single layer. 

3) Cook on low for 6-8 hours depending on your slow cooker. 

4) If you are home, flip the chicken half way through it's cooking time and arrange it into a single layer. 

5) The chicken is done when it easily falls apart. 

Clean Eating Taco Seasoning

INGREDIENTS:

2 tablespoons ground cumin

1 teaspoon paprika

1/2 teaspoon cayenne pepper

1/2 teaspoon onion salt

1/2 teaspoon garlic powder

1/4 teaspoon black pepper 

1/4 teaspoon chili powder

DIRECTIONS: 

Blend all spices in a bowl and use to season any taco meat you are cooking. (Use approximately 1 tablespoon per pound of meat.)

*Note: The mix has a small amount of "kick" to it. If you want something without kick, replace the 1/2 teaspoon cayenne pepper with an additional 1/2 teaspoon of paprika. 

REVIEW: I absolutely loved this recipe. The meat was nice and tender and the flavor was delicious. Plus it smelled amazing all day long. It is really simple to put together. You just make it in the morning (it takes like 10 minutes) and at the end of the day you have a tasty dinner. I just put a little on a tortilla, sprinkled a little cheese on and it was good. Of course it tasted just fine by itself, too. It's a great meal to do if you don't have a lot of time. Also, you can make a large batch of the taco seasoning and store it in a jar and then you have homemade seasoning whenever you need it. I would definitely recommend this, and coming from a picky eater you know this has to be good. 

                                           Sincerely H

SOURCE: www.thegraciouspantry.com

Cutting Cravings

Today I (B) had some terrible cravings for everything from chocolate to pop tarts to a burger and fries. I won't say how many of these cravings I gave into, but I will tell you how upset I was at myself and my cravings. All day, i could think of nothing but sugar, sugar, and more sugar! I couldn't believe myself. I just committed to a healthy life, yet here I am giving it all up for a little craving. Since I was struggling, I decided to check in with my handy dandy health expert: Google. I typed in "tips to cut cravings". Here is a compilation of the tips that the health gurus of the Internet seem to agree on:

1. Take a hike. Ok, well it doesn't need to be a hike. But apparently one reason we get sugar cravings is because the taste releases endorphins in our body, chemicals that make us feel good. Exercise also gives off endorphins, and it's much better for you then sugar! Plus, a little exercise will keep your mind off of tempting sweets.
2. Drink up. Water! Water is key in killing those cravings. One article from mindbodygreen.com explained that cravings are your body's way of communicating. Unfortunately, we often misunderstand. Much of the time, our body is just dehydrated. So next time you want that cookie, try some water first. You may not need a cookie as bad as you thought.
3. Purge your kitchen. If there's no junk in your kitchen it will be difficult to give in. Once your kitchen is "purged" of processed foods, plan ahead for other snacks. Portion out almonds and dried fruit or have an assigned place in your fridge for the greek yogurt. Make these your go-tos when you're in a snacking mood.
4. Don't go hungry. This is pretty self-explanatory. If you're filled up on fruits veggies and healthy proteins, you won't have as much room or desire for less healthy items.
5. If all else fails, give in. Now, don't go have a binging session, but if you've already worked out, guzzled gallons of water, cleaned out your kitchen, and loaded up on celery, I think you deserve that truffle. Just remember, quality over quantity. Find a small, sugar dense item, like a piece of good chocolate, and skip the bag of skittles. Or have that handful of chips, and forget the fries.

Well those are the best tips I found today. Next time you find yourself tearing apart the house for that candy bar, try one of these tips first. If you have any more tips, we'd love to hear from you in the comments!

Sincerely, B

The Healthy Pledge

Well today I (B) got together with H for what was supposed to be a study session, but ended as an inspiring conversation about health and fitness. Between bowls of cookie-dough topped frozen yogurt (oops! So much for healthy...) we chatted about our goals and motivation. We discussed Bob Harper's skinny rules, and the start of volleyball, but mostly we talked about the "Healthy Pledge." It's a really inspiring pledge that H found on Pinterest and basically sums up what we want to commit to this year, and for the rest of our lives.

The fact is, eating well and working out isn't something you can do for a short time and then ignore. It's a lifelong commitment that sooner or later you will have to confront. We agreed that fitness is something we want to work towards now. We don't want to wait until we're overweight or dying because we didn't take care of ourselves. Now, I know that sounds dramatic, but with our family genes it could happen quite easily. We want to workout as a choice, not because we need to.

Part of the pledge says "Even if I slip up 100 times, tomorrow is always a new day." Everone messes up; we can't help it because we're all human! But don't let that keep you discouraged. Don't let it affect what you do the next day. Every day is a chance at a new start and another step towards health and happiness, so don't give up.

H and I really want to make a change right now, so we have decided that we are going to dive in head first. We are going to take every precaution, in order to succeed this time. We are going to be tough on ourselves and each other. We are going to write out the "Healthy Pledge" and sign and date it, saying that we are completely serious. Changing your life is no small task and I'm sure that we have no idea what we are undertaking.  

                                           Sincerely B

Who's Stopping You?

Today while browsing my twitter feed, I read a very interesting tweet. It really made me think about myself and it also inspired me a lot. I know the usual question is "What's stopping you?", but today I'm asking "Who's stopping you?"  I think that most of the time we try to pass the blame onto an object or "genetics", when in reality we are the ones standing in the way of becoming healthier. We (at least I am) are so stuck in our ways of bad eating and laziness that we don't want to actually get up and work. I personally would rather lay around and watch tv all day while snacking on whatever I want, instead of making all of my food myself, working out, and being productive. At some point in time it become less about "I can't" and more about "I don't want to". We have to realize the difference between inability and plain laziness. I understand that sometimes motivation is hard to come by, but there are many ways to help motivate yourself. Try posting pictures of yourself where you will see them or writing out quotes and posting them. It's nice to wake up and see something that will inspire you and start the day off right. Something to try is posting the phrase: "I accept myself unconditionally right now." What you do is post it on your mirror and twice a day for 30 days you look deeply into your own eyes and say this out loud. It might feel stupid, but it can't hurt to try.  It is simply a way to help boost your self esteem. (I know I'm going to try it.) So here you go, the tweet that inspired this whole post…

                                           Sincerely H

Why Climb the Same Hill Twice?

This. This picture sums it up. Every time I (B) mess up, I always think "Why am I even trying? I'm not getting anywhere!!"or "I might as well give up." But in the end, as soon as you let a little slip become a down slide, it's so much harder to pick it back up. If you have to take a little break, okay fine -- in fact, that can be good for you -- but if you completely give up, all your hard work is wasted.

That is what happened this summer -- well, really, this whole last year. I used to work out a lot more. I would run and do Jillian Michaels DVDs and I was excited when I found a new ab or leg workout.  But then I let everything slide. Now it's the end of the summer, and I'm facing a whole new, more stressful year, not to mention the start of volleyball. I let all my determination fade away and now I'm stuck at the bottom of the hill. I have to climb up all over again, and it's so ridiculously discouraging.

That's why, starting now, I'm committing myself to health and doing my best to improve my well-being.  Tonight, hopefully in the next hour, I am going to literally write out a contract with myself, sign it, and pin it on my wall, because I don't know how else to keep myself accountable. (I don't think you're supposed to pin things on walls when you rent a house. Actually I don't know. Oh well. . .) It sounds sort of stupid, but I don't care. And then when I'm finished I will share it with someone. With H, or with you guys, or someone, because I need to make sure that this time I don't let everything I'm working for go to waste. 

All I can do right now is make sure that the next time I slip, I get back up and keep pushing before it's too late. I'm tired of giving up and starting over. So it's time to stop.

"Don't quit. You're already in pain. You're already hurt. Get a reward from it." 

(Unknown)

Sincerely, B

Quick Update!

So today I started week three of four of my Bootcamp. It has been getting harder, regarding the workouts, but I do feel that I have gained some endurance. Before I could barely jog for 5 minutes, but this past Saturday I was able to jog for 20 minutes and then walk for another 20 minutes. During the actual Bootcamp workouts though, I haven't felt very good about how I'm doing. I've been really down on myself about how badly I've been doing. I really haven't seen too much improvement, however I am trying to be optimistic and keep pushing forward. 

Each Bootcamp day the instructor try's to change up the workouts so that we don't get bored.(We meet at the same 3 locations every week.) Today at Bootcamp everyone agreed that today was one of the worst days so far. (We met at Memorial Park, in Omaha, NE.) First off it was very humid. Then to make matters worse, today our instructor had us push her mini van around the memorial at the top of the hill. (The memorial is surrounded by a large circle drive.) We were all so sweaty and squished together. (Thank goodness there were only 5 of us!) It actually felt pretty good to be able to do that. 

Even though I feel that I've made some improvement, I still feel really down for not making much improvement in the physical department. I had hoped to get rid of some of the fat on my stomach. Unfortunately due to my horrible diet decisions, I have not been able to accomplish my goals. I am trying to really change things up considering the fact that I will keep up the hard work due to volleyball practice. So right now I'm trying to focus on making good diet decisions and making a plan. It will definitely take some time, but hopefully with a little effort and support I will get things done. Stay tuned for more updates, even after Bootcamp ends. 

                                          Sincerely H

Relaxation is a Must!

Every now and then we all feel the need to get comfy and really just relax. We all need those days where we just do something to pamper ourselves. It's always nice to be able to take a break from everything going on and just put a little time into yourself. In fact, tomorrow B and I are treating ourselves to a spa day. Whether you go out or do a home DIY, it's always fun to have a little fun with a close friend. Tomorrow we have an appointment at a local spa here in Omaha. We plan on getting a manicure and pedicure as well as a facial (which neither of us have had before). We have been trying to plan something like this for awhile and right before school seemed to be the best time. We just need a little calm before the storm, as the saying goes. We start school the next Monday so we thought we would relax before embarking on our toughest year of high school. We also plan on meeting at Panera before our little spa day just to have a nice chat. 

Relaxation doesn't just have to be something like a day at the spa. It can also be a simple day at home, not doing anything but laying around and enjoying yourself. It can also be as simple as picking up a yummy food you love and snuggling up with a movie. Relaxing really doesn't have to be anything extravagant. It can simply be taking a break from your busy life for a little while. Everyone relaxes in a different way. 

Since we're on the topic of relaxing, let's talk about working out. The other day at Bootcamp, my instructor said something that I had never heard before. She said that every 6 weeks or so you really need to take a short break from exercising in order to let your body rest. Now I'm not talking "short" like a month or even a couple of weeks. I'm talking a couple of days to one week. Although it is important to workout all the time, it is also important to let your body rest and recuperate. I would say take a break for more than 1 day but not more than 1 week, and if you are afraid of gaining weight, then just plan simple and healthy meals or a nice detox during that time. Just remember, it is always important to listen to your body. If it has only been a week or two since your last rest, but you feel really run down, then take another short break. It probably means that your body is stressed and that you just need to calm down. Sometimes I think we forget that our bodies can't handle 24/7 exercising 365 days a year. Everyone takes breaks even if it's just one day a week, instead of every so often taking a larger break. For me, my off day is Sunday. Part of that is the fact that I go to church and it is a day of rest, but it is also just the easiest day for me to not workout. 

Now, I'm not saying I'm an expert at fitness and health. (Nothing like that.) I'm simply passing on information that someone who is qualified on fitness and health told me. I feel that it is important to share what you learn so that other people can learn to. Just think, if you're wondering about this, how many other people are wondering about this? It's better to say something and have someone say, "I know.", then to have someone make a mistake because they are uneducated. I really enjoy learning new things about health and fitness and I also enjoy helping others. That's all I'm trying to do. I'm not trying to correct anyone or tell someone what they're doing is wrong. I only want to help others as others are helping me. 

Relaxation is very important to be successful. It helps rid your body of stress and it allows a release. It's also a great way to spend time with friends or to get some alone time. I hope this encourages some of you to try some new methods of relaxation, and some types of relaxation are actually workouts as well. You don't even have to give up working out to relax. I just want to encourage everyone to try and find different ways to relax that are easy and healthy and that they really enjoy. Relaxing can make all the difference in the world. 

                                        Sincerely H

No More Excuses

Unfortunately, I (B) think that lately I have been making way too many excuses. Just today for instance, I convinced myself out of working out because of some pain in my foot. Listening to your body is important, but in this case, it's not like my foot is broken. Maybe I can't go run, but I can do an ab workout or pushups or squats. No. more. excuses.

Do I really want to be fit? Yes.
Do I truly want to be happy and healthy? Yes.
Do I want to look at myself in a year and be unhappy when I could change? NO! 

So it's time to be honest with myself.
     If I really want everything as bad as I say I do, I need to put in the work. I can't sit around crying and expect to be fit the next day. Since school starts pretty soon, my days will be much more structured and busy. I don't want to just jump in and hope it'll work out. I've done that too many times and I always end up disappointed in myself by the end.
It's time to adjust my goals, make some rules, and decide how much I'm willing to commit. So keeping school in mind, here we go. . .
   Food...
   1. Breakfast. I need to eat it every. single. day.  This year is going to be one of the hardest, so no going into the day without a well-rounded morning meal.
   2. Plan out snacks. Snacks for the day need to be healthy and energizing. Almonds, veggies and hummus, fruit, Clif bars. (Not chocolate and cookies and chips!)
   3. WATER! Ugh, I'm so bad at drinking water, but they say 6-8 cups, and so I must. How hard is it to bring a water bottle to school? No. more. excuses.
    Fitness...
   1. Stretch at least 15 minutes a day.
   2. Workout during the week. It's okay to start small, just do something!
   3. Rest on the weekend. That doesn't mean do nothing. Just focus on de-stressing. Even if homework makes that impossible...
   4. Be realistic. I can't beat myself up just because I'm not as fit as the girl who's been dancing since she was 2 or the other girl who can do a million push-ups and make it look easy. One day at a time.

I know these are all pretty basic principles, but I need basic. If I'm honest with myself, I'm super out of shape, but that doesn't matter. Even committing to something small will eventually give results. Time to stop making excuses, and start making progress.

Sincerely, B

 

Clean Eating Skillet Spaghetti

(Makes 10 servings)

Note: You will need a large skillet for this recipe. 

INGREDIENTS:

1 1/2 lbs lean ground turkey (or lean ground beef)

1 tablespoon olive oil

2 tablespoons onion powder

1 tablespoon chili powder

1 1/2 teaspoons dried oregano 

2 teaspoons dried basil

1 tablespoon garlic powder

3-4 cups water

2 (15 oz.) cans tomato sauce (no sugar added) 

1 (16 oz.) package whole grain pasta

Grated Parmesan cheese (optional)

DIRECTIONS:

1) Brown the meat in a pan, using the olive oil. 

2) Once the meat has lost all of its pink color, add all of the spices to the pan and stir well to combine. 

3) Pour in the water (start with 3 cups, you can always add more as needed) and tomato sauce and stir gently while bringing the sauce to a gentle boil. 

4) Add the pasta, stir and cover the pan with a lid. 

5) Check on the pasta often so as to keep it from burning on the bottom of the pan. Cook until the pasta reaches your desired level of "doneness." About 20-30 minutes. REMEMBER TO STIR! 

6) Allow to cool a bit and top with Parmesan when serving. 

NUTRITIONAL CONTENT:

Calories- 291

Total Fat- 6 g

Saturated Fat- 2 g

Trans Fat- 0 g

Cholesterol- 54 mg

Sodium- 489 mg (This can be lowered by using low sodium sauce or no sodium tomato sauce.)

Carbohydrates- 42 g

Dietary Fiber- 1 g

Sugars- 2 g

Protein- 20 g

Estimated Glycemic Load- 26

Source:  thegraciouspantry.com 

Not Where I Want To Be

Recently I have taken the time to think about my body through this Bootcamp experience. Earlier in the summer I was hoping that this Bootcamp would be the turning point. The big change that would help me start anew. The major push I needed to become the person I have wanted to be for years. Unfortunately I realized that I have failed in this department. I only made a wimpy effort. I slipped in a good workout, but I didn't react and do my part on the side. I started the Bootcamp, but then let my half go. Instead of starting a workout routine at home for the off days and revamping my diet to be healthier, I stayed the same and even got a little worse. I still eat bad food everyday even though I tell myself not to. I know exactly how I will feel afterwards, yet I continue to repeat these mistakes day after day after day. I guess I just slacked off so much that this Bootcamp "snuck up on me" even though I knew about it months in advance. 

I can't tell you how disappointed I am in myself every single day. I want my life to be different and I want to change my body image in a positive way, but apparently I'm not as into it as I thought. (Which really doesn't make sense.) All I've ever talked about for the last couple of years is how I want my body to be different and how I hate myself for letting it get this way, but honestly I have not seen anything in myself this past summer that has shown me that I'm willing to work for it. Quite frankly, I'm even more mad at myself now than ever before. I managed to do an awesome Bootcamp for 4 weeks and have the support of my best friend, but all I've done is squander it. I could've changed my life over the summer, but instead I sat on the couch and every time I ate or looked at myself or thought of myself I was mad/sad. All I have done is have a giant pity party for myself for years now. How pathetic?!?

This has gone on long enough. This has to end now. I can't go on living an illusion. I can't keep pretending that I'm healthy when in reality I'm at the other end of the spectrum. I can't believe I haven't woken up to the cold, harsh news sooner. I'm extremely disappointed that I let it go on this long. I need to stop feeling sorry for myself, especially if I'm not planning to do anything about it. Of course I want to change and become healthier, and I've wanted that for awhile. I don't need to change that. The thing I do need to change is the part of me so consumed with self pity that I completely ruin all of my good efforts. I need to stop feeling sorry and start saying "Suck it up, because it isn't going to get any easier." I need to ignore those voices that tell me to give in and even though I might deal with a lot of inner turmoil (over food cravings and what not), I need to say again and again, "Suck it up Buttercup. You didn't get into this in one day and you won't get out of it in one day either." I have a long, long way to go and I know that it won't be easy. Sorry if you are depressed or annoyed with all this talk about me and my struggle, but if I don't say this I won't change. I know I tend to repeat myself, but usually when someone repeats something that means its important. This isn't for someone special, or for my sister, or friends at school. This is for me. I do this because I care about myself and I can't stand living in shame. I would rather be sore everyday of my life and be happy with the way I look than be fat and comfortable. Sure I might not think that everyday and I know I will feel like giving up. We all have those days. If I don't change now, when I'm at home with an "easy" life, then when I get to college and beyond I am screwed. I won't know how to live or eat healthy and I'll just become another statistic. Sorry if this is full of cliches, but it's the truth. 

From this point on I choose to make a conscious effort. I choose to wake up and say let's go workout until I can't walk, let alone stand. This is the turning point. You can't just wait for some magical experience, because believe me it probably won't happen. You have to take the initiative and you have to pursue it yourself. I'm not saying you can't do it with somebody else. You just need to make sure you know why you are doing it and that you are in control and not being controlled. I know I have struggled with these feelings for years and today is the day I speak out against them. Not to anyone specifically, but to me. I needed to confront myself in order to take another step forward. Just remember: you are only as strong as your weakest member, but you can go farther than you think. 

                                        Sincerely H

When In a Rut, Try Something New

The other morning when I was up early for Bootcamp, it really hit me. I was so tired and worn out (from not enough sleep). It was getting pretty hard to wake up so early, drive somewhere, and then do an hour long workout. I know, I know it doesn't sound like much, but it really takes a lot out of you. I would wake up on Bootcamp days feeling so tired and saying, "I do not want to go today. I want to curl up and sleep for the rest of the day. I just want to binge on food and give up." Some mornings I would get up and it would be pretty chilly out and the ground would be a little wet, but I would still have to get down and do sit-ups or push-ups, etc. Everyday I would begrudgingly do the workouts. Then I realized that after the workouts (way after) I felt pretty good. I knew that I had worked out and that meant that I was working at it. However, it doesn't mean as much if you are still eating a bunch of junk, like me. (*cough cough) It also doesn't help me that on the off days I don't workout because I lack motivation and drive. This is something I'm really struggling with. I'm not saying I'm perfect or that I'm doing everything right. I'm just saying that you feel much better after you workout. You may feel terrible, be mad/sad, or feel incredibly tired, but trust me, you will regret it more when you don't workout. You will regret it even more if you also keep eating lots of crap, again like me. (*hack, cough, wheez) 

I do have lots of good ideas and also some good advice, but that doesn't mean that I follow it. A major thing I need to work on is my diet. I eat so horribly, it is ridiculous. I'm not saying that my workout routine doesn't need any work, but my diet needs the most work. After all, your diet is the most important part to becoming truly healthy. Most of the work is done in the kitchen. That doesn't mean that you don't need to workout though. You need both to succeed, but diet is definitely the number one thing that you need to focus on. I know it is so easy to just go grab a quick bite to eat, but trust me, you will most likely regret it! Honestly, I have felt that way many, many, many times. And EVERY SINGLE TIME I regret it!

I know we said we were starting a No Junk Food Challenge, but to tell you the truth I am having a really hard time with it. Not wanting to give up being healthy all together, I have decided to try and adopt a new plan: Clean Eating. I'm not going to be able to go 100% all the time for multiple reasons. I don't have access to everything I need and there are some things I am not able to restrict at this point in time. One thing I can say for sure though is that I am serious about changing my life and I am willing to alter my diet to do this. I'm doing Clean Eating because it is natural and extremely healthy. I need to spice up my diet without restricting too much, because it really throws me into a rut when I do. I know you might think I'm a quitter and that I haven't tried this No Junk Food Challenge long enough, but I just need to take a break. I personally don't care what you think. You can judge me if you want, but I need to do my own thing and discover new ways for me to be healthy. I may try this No Junk Food Challenge again, but for now I need to switch up my routine and try something new. So hold tight and later I will hopefully post some Clean Eating Recipes that everyone can enjoy. 

                                      Sincerely H

 

Here is a basic guide to Clean Eating. (In case you couldn't read). Enjoy! 

Can I give more?

"Ask yourself, 'can I give more?'. The answer is usually: 'yes.'" -Paul Tergat, Kenyan professional marathoner

Today, I (B) think, was a lesson of "giving more". Basically, I'm a really bad runner, and generally dislike the activity. But today I decided to push myself. I started off around 1 o'clock, running from my house to a nearby park where people walk, bike, and sometimes even fish (there's a little pond in the middle). I ran/walked 3 times around it. Usually by this point I would be ready to collapse, but surprisingly I still felt a bit energetic. Since I'll be playing volleyball this year, I decided to look ridiculous in public and do some sprints. Thankfully no one walked by me while I was making an embarrassment of myself.  After sprinting, I returned home feeling pretty proud of myself, even though for most people that wouldn't be too hard.

That would've been enough of an accomplishment for the day, but it didn't end there. I had already showered and eaten dinner, when my sister convinced me to go to the gym with her. I was about to say no, curling up in bed to watch I Love Lucy and Psych sounded much better. But last minute, that little voice inside said "just do it!" (where have I heard that motto before?) and so I did. I was too scared to do Zumba with my sister, so instead I spent the time on the elliptical, stair stepper, and stretching. Let's just say I was sweaty by the end. We came home, took one last walk around the neighborhood to cool down, and then went inside.
I can definitely say my legs feel like they've worked today. It was a good confidence booster. Even though for a runner like Paul Tergat, my workout would have been a breeze, for me it was "giving more".

So, I know this isn't much of a story, but I wanted to share, since it was encouraging to me. I learned that before giving up, I need to ask if there's anything more to give. Because every time you do something to the best of your ability, you can be proud, no matter how little it might be compared to someone else.

Sincerely, B

Looking Backwards and Forwards

Let's take a moment and contemplate this past week… yep, uh huh. I (H) can definitely say it was not my proudest week, but it wasn't too shabby either. Last week started off pretty crazy for us with school registration and our bake sale. We went non-stop for 2 whole days and that included me (H) starting Bootcamp. Then we decided to throw a wrench into things and add a No Junk Food Challenge. Let me just say, that probably wasn't the smartest time. It was kind of unexpected and unplanned (at least for me, H). I was so stressed and confused from starting Bootcamp (waking up at 4:30 in the am) and having a busy week, that I was destined to fail before I even started. That's the thing. If you want to be successful in good diet and exercise, then you have to make a plan. You might not like planning, or you just don't want to take the time, but believe me it is so easy to get off track when you just do it spontaneously. I probably broke the rules 20 times during this first week, all due to the fact that I wasn't prepared and I was too strict. Something else you don't want to do is totally restrict yourself from everything right away. If you are used to eating a ton of stuff, then you aren't going to handle quitting all together. Start by lowering the intake and work from there.  It's like smoking. Almost nobody is able to quit cold turkey. Another thing that is super important is having a good support system and actually reaching out to them. It's one thing to have support, but it's a whole other thing to utilize it. (I probably would have done a little better if I had someone here at my house with me going through the same things, but the truth is we aren't always going to have the perfect conditions every time we do a challenge.) 

Now that we've gone over a few of my many mistakes this past week, let's move on to this week. This morning at Bootcamp I was talking to my instructor about dietary/food advice. (She knows a lot about health and fitness and it's helpful to know someone like that to ask them questions and learn from them.) She basically told me to eat what I want. WOW…really?!? Not entirely. She said to eat what you want as long as it is IN MODERATION. If your body is craving something (pretty much all of the time for me) then go ahead and eat it. If you keep pushing those cravings back, pretty soon it will become too hard to withstand and you will end up binging. (And that's what we really don't want!) So go ahead and satisfy your cravings. If you really want sugar, then have like a handful of m&ms, half of a candy bar (and put the rest away), or if you really are pushing yourself try chewing gum. You can also try eating different fruits or vegetables. It might not work all the time, but most of the time it will. And if you do those things and you're still craving more and more, try picturing a nice juicy steak to see if you're simply hungry. Sometimes, just drinking water does the trick, because you're actually thirsty. (You can also try working out, but you might not have that option available.) The key is to not deprive your body of what it needs/wants. It is to satisfy yourself and enjoy life in a healthy way. So go ahead and have fun at holidays and on the weekends. Just remember: MODERATION, MODERATION, MODERATION! 

Something else we need to remember is that it's better to have a plan, because you are less likely to deviate from/fail your challenge, etc. if you have it all written out. You aren't going to want to stray too far from the plan if you can physically see what you want/are trying to do. I know there are lots more tips I could give you or advice that I could've put in this post, but frankly I'm a little worn out after today and I've at least given a starting point. Maybe B and I will add little tidbits every now and then, and I will definitely get back to you on what my instructor says. Here's one last idea: write out everything you eat and the times you eat them at. Keep a food log/journal. It will help you stay accountable and it may help you to eat less because you are required to think and do something whenever you eat. You can also write down why you're eating or how you feel when you are eating so that you can better understand your habits. 

I'm still excited for Bootcamp and now B and I are training for a mud run. Try and find fun things you can do where you live to spice up your workout. They are fun and easy and if you do it with a friend it makes the whole experience better. 

                                          Sincerely H

Here is this weeks body photo.