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Just Do It.

Just Do It.

No, I’m not talking about Nike. So many times, we talk and talk and talk about what we’re going to do, what we want to do, yet we stay in the same place. Because well…we’re either lazy or just complacent. For me, other things just get in the way of my goals and I lose sight of my priorities. HELLO this needs to stop. After my annual review at work (which went amazingly well) it really turns on that light of self-reflection. What do I really want? What am I really working toward? Where do I want to be in five years personally and professionally? Do I really want to binge on Netflix and drink that fourth glass of wine? All important questions. It might also have to do with the fact that I’m approaching 30. (Inhale….exhale….).

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So far, 2017 is going pretty well. (Knock on every piece of wood). We’re only a few months in, but I’ve had quite a few accomplishments:

  • I made the conscious decision to not register for as many races this year. Not because I don’t love running anymore (let’s not get crazy) but really, it’s insane how much I’ve spent on race registrations. Even more importantly, I wanted to stop training so much. I want to get up and say “hey yeah let’s run 4 miles today” or “hmmm I really want to run 8 today since it’s so damn nice out.” Abiding by a training schedule is just really damn annoying sometimes. It’s about time I start running for me again and not for a T-shirt and bling. Did I just say that? Don’t tell anyone…
  • I’ve been getting great feedback from the big bosses at work. My job continues to challenge me and push my limits and that’s what really makes me thrive. I love it there and I can’t wait to see what the future holds. Sometimes I feel like I might have a mental break because of everything I’m working on, but…whatever doesn’t kill you makes you stronger right? Haha.
  • Cutting carbs. Yes, this is an accomplishment. I’ve been avoiding bread, rice, pasta like the plague. Does this mean I don’t want to constantly go to my local bakery and stuff a giant loaf of french bread in my face? Absolutely not. And celebrating birthdays make it especially difficult. Can I get a high-five for only taking a bite out of this red velvet cupcake and not devouring the whole thing?

  • I’ve been more aware of my needs over my wants. This has to do with a lot including everything from my diet to avoiding overspending on things. And HOLLLLAAAA for finishing paying off medical bills from before you had awesome health insurance! #adultingproblems.
  • It’s a work in progress, but I’ve downsized my closet. Of course the hubs doesn’t notice since he’s always only had just a sliver of our huge walk-in closet….BUT there’s progress. I’ve reinstated rules like if I haven’t worn something in over a year, it gets donated or if I bring in a new piece of clothing, that means something else needs to move on out! The struggle is real. I feel like a hoarder when it comes to clothes. Someone please help. I have more sports bras than Serena Williams.

This weekend was prime outdoorsy weather though. This girl is ready for SPRING. Bring it!! On Saturday I went to my favorite boxing class and Sunday morning was spent running around the neighborhood and racking up those miles. It felt amaze-balls. However, what did not feel so amaze-balls was how it went from coldgear weather to tank weather by the time I ended my run. #runnerproblems.

Other exciting things that happened include me needing new glasses because…well when you get old, you slowly go blind. I of course took a million years picking out the perfect frames. I knew that I wanted to go bold and yet that didn’t seem to trim down the selection by too much. One of the receptionists there was a huge help and I walked away with some new frames whenever I want to opt out of wearing contacts.  I ended up with these Coach frames:

Now that we’ve established that I should never quit my day job and become a model, let’s move on to some goals. I’ve started to write up some ideas for what might be a series of short stories or a book. I’ve gotten the little push/motivation I need to start and I’m excited. I’ve also decided that whenever I wonder if I’m ready for kids, I should remind myself how I feel going to Costco on a weekend. How’s that for a lane change? But really, Costco turns into a zoo come Saturday/Sunday afternoon. Can’t I just get my army-sized pack of apples and chicken in peace?

Now that I’ve meal prepped for the week, and caught up on some much-needed reading, I’m set to start this week! I’ve been reading The Culture Code: An Ingenious Way to Understand Why People Around the World Live and Buy as They Do. I’m pretty excited to dive even deeper into this book. A review will come soon enough!

As for Sunday night…well…this is as productive as it got.

 

Cheers to a new week!

Goal Digger

Goal Digger

Hello blog world! We’re almost one month into 2017! How are you doing with those resolutions? Goals? I’d like to take some time out to say that I’ve been more determined than ever to achieve my fitness goals and to categorize my needs over what are just wants. Like I said in my previous post, one huge goal I have for myself is to stop spending ruthlessly and be more mindful of my spending no matter how small the amount is. I’ve noticed even just a month in, that I now have more to spend on things that I NEED and to lead the healthier lifestyle that I want. I live for my boxing classes and if my budget didn’t allow for it anymore….well…just no.

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We all have those things that keep us on our A game, keep us sane, totally relieve us of all the stress that the world causes us…working out is totally the answer to ALL of that. It’s my time to think about NOTHING else but me. It’s actually when I think of my best ideas, my next step forward etc. However, although I know that working out does all of this for me mentally and physically…sometimes it’s really really hard to workout after a long day at work if I didn’t get up early enough to workout that morning. So here are some things I do/say to myself to get me motivated:

1. Why am I doing this?
2. I’m letting myself down if I don’t go.
3. I know that I’m going to regret not going, not if I do.
4. If I go, I’m one step closer to achieving my goals.
5. Working out will make me stronger.
6. If I don’t go, I’m only hurting myself.
7. Going will make me feel good. Period.
8. If I go, all of this stress will melt right off of me.
9. I’m robbing myself of a better lifestyle.
10. Just go! You have 24 hours in a day. You can spend one on yourself.

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Or some other things that I do is put on a goal dress/ piece of clothing that I might have in the closet. That’ll always make me slap my Nikes on faster than anything else. Also, I have way too much activewear in my closet to NOT workout. Also I love Jimmy Johns way too much not workout. And wine. One 6oz glass of wine is about 120 cals.

Even Luigi is a carbovore. But really though, it’s been a work in progress cutting down the carbs and amping up the protein. I’ve been adding more strength training days each week and my diet really needs to reflect that.

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The hardest part is telling that little voice in your head to shut the fuck up when it says, “yes you are really hungry and sure you can have a piece of pizza…or three. YES do have a chip…A CHIP? Yeah that won’t happen. How about half the bag? This little voice is the main reason why I need to be mentally aware of my goals 24/7. Being a part of a great running group (RunJunKeEs), subscribing to health and fitness magazines to constantly be conscious of leading a healthy lifestyle, going to fitness classes, and talking to like-minded people who are fitness-focused are all ways that I’ve set myself up to lose another 25lbs by this summer.

I’m totally in this….and Luigi has my back.

And trolling my selfies for life.

Cheers!!

Sodium Will Kill You…Slowly…

Sodium Will Kill You…Slowly…

For some time now I’ve been a feature writer for Fitness Republic, your one-stop shop for health, fitness and nutrition news. My latest article hit close to home since my mom developed a heart condition that was attributed to maintaining a diet that was not heart-healthy. You know what turned her life around and pretty much saved her life? Cut sodium out of her diet almost completely and what happened? She no longer needs her heart meds and she lost more than 50lbs in one year JUST by watching her sodium intake. Did she do Beachbody workouts 7 days a week? Nope. Did she run laps around the neighborhood for hours on end? Nope. She’s proof that if you eat right, you will absolutely achieve your health and fitness goals. But back to how cutting sodium out of your diet just might save you. You’re welcome in advance. 😉

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Sodium has been gaining more of a reputation these days, however it remains to be a silent killer for many. While sodium is essential to our health, too much of it can cause some serious health risks. The average American consumes about 3,400 milligrams of sodium a day, more than double the 1,500 milligrams recommended by the American Heart Association. What is the problem with this statistic? Excessive sodium consumption causes more deaths than any other single dietary factor, according to the Centers for Disease Control and Prevention (CDC). Frightening right? There are many ways cutting sodium out of your diet will benefit your health!

1. Reduce Sodium for Weight Loss

Feeling a little bloated? That can of soup you throw in your lunch could be to blame! Although sodium doesn’t cause permanent weight gain, maintaining a high-sodium diet can cause a lot of water retention which can lead to temporary weight gain. If you have a love for salty foods, your body will retain more water to help dilute the sodium, so think about that the next time you want to fit into your new pair of skinny jeans! According to the American Heart Association, about 75 % of the sodium we eat comes from sodium added to processed foods and restaurant dishes. Food labels cannot claim a product is “healthy” if it has more than 480 mg of sodium per labeled serving for individual foods or more than 600 mg of sodium per labeled serving for meals or main dishes, according to the U.S. Food and Drug Administration and U.S. Department of Agriculture.

2. Healthy Heart

According to the CDC, 10 percent of cardiovascular disease is caused by consuming too much sodium. When there’s a high amount of sodium in the bloodstream, it pulls water into your blood vessels that increases the total volume of blood inside. Due to more blood flowing through, your blood pressure will increase as a result and your heart will be forced to work overtime. This stress is hard on your heart, so you want to do what you can to help your body out. The problem is that sodium is everywhere! It’s important to make a conscious effort to look at food labels and limit eating out to control the amount of sodium you are consuming. Just because you’re not picking up the salt shaker doesn’t mean your food isn’t packed full of sodium already. Eating less bread, cheese and processed meat are ways to maintain more of a heart-healthy diet. Consuming high amounts of sodium can also lead to stroke, heart disease, and heart failure.

3. Lowers Your Blood Pressure

According to the American Heart Association, 77.9 million American adults have high blood pressure and kids are twice as likely to develop high blood pressure by maintaining a high-sodium diet. For some people, consuming an excess of sodium can lead to heightened blood pressure. As previously stated, consuming excess sodium increases blood flow which results in an individual having high blood pressure. It’s especially wise to decrease your sodium consumption as you age since your blood pressure will naturally rise as you get older. According to the CDC, globally, high blood pressure is the most important and preventable risk factor for cardiovascular disease death and disability. The American Heart Association also reports that about 90% of Americans are expected to develop high blood pressure over their lifetimes. Just by cutting sodium from your diet, you can create a recipe for a healthier life down the road. The American Heart Association further states that if Americans moved to an average intake of 1,500 mg of sodium per day, it could result in a 25.6% overall decrease in blood pressure and an estimated $26.2 billion in healthcare savings.

4. May Reduce the Risk of Osteoporosis

Studies have shown that there is a correlation between salt intake and calcium excretion in young and adolescent women and suggests that reduced peak bone mass may be a result of a diet high in salt. A reduced peak bone mass would mean being more at risk of developing osteoporosis later on. In addition, a Japanese study found that older women who consumed the highest amount of sodium had more than four times the risk of a non-vertebral fracture than a group of women who maintained a diet that was low in sodium. Better safe than sorry! You want to work on building strong bones, not weakening them. Focus on consuming vitamin D and calcium to help maintain a healthy bone structure.

A lot of people tend to treat fat like the #1 health offender when really, all the facts point to sodium being the biggest bitch of all time. If you’re wondering how your food is still really delicious, yet low in fat…you might want to check that salt content. Although some of us crave those salty foods, it’s time to break up the hot and heavy relationship, but don’t worry, you can still be friends. In doing so, you can lead a longer, healthier life.

 

Cheers!

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