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Tag Archives: fitness and health

Fun Survey and E-Book Release!

4 Aug

I am so excited to finally announce that my friend Amy and I’s E-Book, Healthy Eats: All Day. Every Day. is finally done! It is now available to buy for just 8.99 right on here under the “Buy Ebook” tab! We have worked so hard in creating some deliciously amazing recipes that have been not been posted anywhere before. It was so fun to be in the kitchen almost every single day, experimenting with recipe and recipe! This book includes 35 recipes, from breakfast, snacks and drinks to appetizers, entrees, and desserts! Look under the buy ebook tab for some sneak peaks of the recipes included within!

 

On another note, I found this fun survey from Tina over at Carrot’s n Cake, and decided to take it! Maybe you can get to know me a little bit through it as well :)

 

 

1. What did you eat for breakfast?

My Pumpkin Pie Shake! Such a delicious and quick option, and just the flavor puts me in such a happy mood as I think to the holiday season :)

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2. How much water do you drink a day?

I’m actually really bad about staying hydrated, but I’ve tried to be a lot better! I at least get in 8 cups, but I know it should be way more than that! I also always have a coconut water each day and start my mornings with my delicious green juice most of the time!

 

3. What is your current favorite workout?

After running miles upon miles for the past 5 years as a competitive runner, I have been loving to just 1 to 2 miles runs of alternating comfortable and fast pace. I’ve also turned my focus to more strength work lately. My favorite most definitely is my spur of the moment, made up on the spot, quick 20-30 minute workouts after a little 2 mile run!

 

4. How many calories do you eat a day?

Thankfully I have experienced complete freedom from counting calories, so I really don’t know! I know I listen to my body and eat what my body needs :) I most certainly eat tons of calories in healthy fats like nut butters and avocados (I literally go through a homemade jar a week!)

 

5. What are your favorite healthy snacks?

I love my snacks. I feel like I am always snacking. Usually its fresh fruits and veggies with some kind of dip like yogurt and cottage cheese for fruit and nut butters and hummus for veggies! Here are some of my favorite dips:

 

6. What do you usually eat for lunch?

It depends what my body is craving. I just listen to it! If I know I’ll be away from my house, I usually pack a turkey sandwich on Ezekial or Paleo bread, with hummus, avocado, and lots of veggies, along with some snacks on the side. If I’m home, the sky is the limit of possibilities. Sometimes I am craving a salad, sometimes I am craving breakfast foods like pancakes, and sometimes, I just want a little bit of everything :)

 

7. What is your favorite body part to strength train?

Legs and abs. I tone my arms, but never do just arm-focused workouts really. I love doing tons of squats, lunges, and other free weight exercises—nothing like that “I can’t even stand” feeling the day after a great leg workout!

 

8. What is your least favorite body part to strength train?

Arms. No, I don’t believe that if I do arm workouts I will look like a crazy body builder and that is the reason I don’t work them often. But I never feel too accomplished when just doing arms, so when I do them, I incorporate those type of exercises into a total body workout

 

9. What are your “bad” food cravings?

Chocolate and ice cream all the way. I love my chocolate, which killed me on my sugar detox that I just finished up (over a month of no sugar or sweeteners!).  I also can never pass up stopping at one of those delicious frozen yogurt self-serve places where you get to create your own! I really don’t enjoy those typically loved greasy foods, or any fast food, so those don’t even tempt me. I’ve learned to listen to my body, and my body does NOT like the feeling after eating those foods.

 

10. Do you take vitamins or supplements?

Most Certainly! I take my raw women’s multi vitamin, probiotics, fish oil, and sometimes even my delicious gummy vitamins just because I like them :)

11. How often do you eat out?

Not very often. When I’m up at college, I eat at my sorority house every lunch and dinner. I don’t know what that would be considered, but there are always healthy options!

 

12. Do you eat fast food?

Not the typical fast food that offers all that yucky, greasy stuff. I do occasionally like Chick Fil A when I’m out with friends, and I am totally obsessed with Panera Bread!

 

13. Who is your biggest supporter?

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 God is certainly my number one supporter. The one who never fails me. But my other two would be my mom and my boyfriend. My mom has been there from day one and I know I can always come to her about anything; she was my best friend for a lot of my low times throughout high school. My boyfriend couldn’t support or encourage me more! He is absolutely amazing and I consider myself blessed to have him up at college with me, I don’t know what I would do without his love and support. At the very end of a long, hard day, I love knowing I can just come lay, cry, or laugh in his arms.

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14. Do you have a gym membership?

Nope! But when I’m at college we have a huge, very nice gym that is free to us.

 

15. How many hours of sleep do you get a night?

Unfortunately usually only like 6-7 hours. My body would love more, but with all that I’m involved in along with school and time spent with my friends and boyfriend, I rarely get much more! I really don’t like sleeping in though even when I can, I just feel like I’m wasting my day away :p

 

16. Do you have a “cheat”day?

I hate that word. I eat what I want, when I want it. I probably cheat every day when it comes down to it. But hey, I eat mostly healthy, and when I want something that could be considered “cheating”, I enjoy it to its fullest!

 

17. Do you drink alcohol?

 

 I do not! Yes I am only 20, but even when I’m 21, I will rarely have a drink. Not because of nutritious reasons, but because I am a firm believer that nothing truly good comes out of it.  Do I think one drink with yours good friends or family is bad? Definitely not. But in the college atmosphere, I desire to live a life that can be a light for Christ, and because of that I have chosen not to drink in that environment J

 

18. Do you have a workout buddy?

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I have a friend that comes with me a couple times, but we usually aren’t too productive together :) My boyfriend comes with me a lot, but we do our separate things! I wish I did though because I feel like I don’t push myself as hard as I could most of the time.

 

 

 

 

 

 

 

 

 

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

The best thing that has changed is turning my commitment to a healthy lifestyle into a passion and hobby. God has given me such a love for being in the kitchen, coming up with unique and tasty recipes that make eating nutritious yet still delicious! Whether blogging about it, creating it, or sharing it with friends and family, healthy food has become a great part of my life. I love how I am able to influence others to live a healthy lifestyle as well through sharing my own journey<3

 

20. What was the last healthy thing you did?

I started off my morning like every other, reading God’s word with my cup of coffee. That is by far the healthiest thing for my life. Living a healthy life doesn’t always have to do with food, but the Bible is called my “daily bread” for a reason :)

 

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8 Minute Abs

24 Jul

Are you ready for the challenge? This is my go-to after a quick run when I don’t want to go to the gym for strength. Abdominal muscles are such a key group in your body that are important for so many reasons when living an active life.

No stopping, no breaks, eight complete minutes of constant work for those abdominal muscles! Challenge yourself. I am always sore after doing this :)

What is your favorite muscle group to work??

Facts and Tips about abdominal muscles below.

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Ab Facts
1) You don’t need to train them every day: you will actually overwork them. Think of them as any other muscle group, they need rest days
2) Doing ab specific exercises alone will not tone your stomach. To reveal chiseled abs, you need to train all your major muscle groups, do cardio, and follow a healthy diet.
3) If your abs are the star of the show, think of your lower back as the supporting cast. Strong lower back muscles allow to to safely complete intense ab workouts without injury
4) Skip the ab equipment on infomercials: the most effective ab-targeted moves are actually ones done at home with no equipment (see above workout).
5) Don’t let those abdominals be overlooked: those with a high percent stomach fat are more likely to develop osteoporosis
6) Last and most importantly, diet rules over any exercise: there is no workout that can help a bad diet. Eating healthy monounsaturated fatty acids like avocados, nuts and olive oil are known to actually help prevent weight gain in your belly. Fat is your friend, no foe :) (look here and here for some great healthy fat recipes!)

Source: http://www.fitbie.com

3 Ingredient Cookies

26 Mar

Wait what?! Only THREE ingredients?! And did I mention NO added sugar?! Cookies could never be that easy! Or healthy! Well, actually..they most certainly can! These are not only easy and so very healthy, but extremely delicious!

Sunday night at my bible study, one of the girls brought cookies over for us all. They looked so good, like all oatmeal cookies look, that I had to try one. But what my mouth tasted at that very moment was no ordinary oatmeal cookie. This cookie was soft, chewy, and packed with such a delicious banana flavor! I had to ask what the ingredients were. And that’s when she told me it was so simple and only three ingredients! Of course, I went home only to make them the next day.

But of course knowing me, I spiced it up a bit and added some extras to bring out the flavors. Try it as you will. For me, chocolate is always a must. But any choice you make, it’s delicious. And healthy. And easy. Did I mention absolutely delicious?!

These will certainly be a weekly creation and my new favorite dessert every night. And no, I am not sorry that I ate over five of them when first bringing them out of the oven. Or that I’ll probably eat some for breakfast.  I did say they were healthy..right?

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3 Ingredient Cookies
-2 cups rolled oats
-2 very ripe bananas
-1/2 cup applesauce
-Optional (What I added): chocolate chips, vanilla extract, cinnamon (or anything else you desire! Nuts, coconut, cocoa powder, egg whites for protein,  ect.)

Directions: Mash bananas. Stir in oats and applesauce. Add in any extras you desire. For me, chocolate chips was NOT optional :) Bake at 350 degrees for about 8-10 minutes.