#wellnesswednesday Rainbow Red

Hi Friends!

I don’t know if you’ve ever heard the phrase “Eat The Rainbow” before but it may be one of my FAVORITES! I love COLORS, it doesn’t matter if the color comes in the form of bright tops, bright shoes, lots of shoes J or in my food, I WANT everything to be in pretty colors! But did you know that each color has a different nutritional value and the MORE colors the MORE nutrition you’re getting??

Well this morning while getting ready there was a GMA piece on school lunches and how you should get away from eating GRAYS and BEIGE and get more toward feeding yourself & your kids COLORS! And how you should EATARAINBOW!

I had already had plans to start a “Wellness Wednesday” series about different foods that I enjoy and the nutritional benefit or WHY I choose to eat those foods. So to start this series I am going to start with the RAINBOW and the colors we find in the rainbow R.O.Y.G.B.I.V!

Today is RED and goes perfectly with my newest love and adoration the BEET!

a bundle of beets!!

a bundle of beets!!

Here are some fun facts about this root vegetable:

  • Beets are high in vitamins & minerals – potassium, magnesium, fibers, phosphorus, iron, vitamins A&B&C, beta-carotene, beta-cyanine, folic acid… the list could go on
  • CLEANSE the body – a tonic for the liver, purifier for the blood, and can prevent various forms of cancer ?!! SAY WHAT FULLCIRCLE?
  • Help Mental Health! – the betaine in the beet is the same substance that is used for certain treatments of depression!! Tryptophan is a relaxer for your mind and creates a sense of well-being. &&& they can help lower your blood pressure!!
  • BOOST energy levels – contain a significant amount of carbohydrates that provides fuel for energy and prolonged sports activities ((FUEL YOUR WORKOUT!!!))
  • HEART health – beet fiber helps to reduce cholesterol & triglycerides by INCREASING the level of HDL cholesterol
  • Your HEART also loves this red vegetable!

    Your HEART also loves this red vegetable!

**Check out these THIS article & THIS article for BEET love**

My CURRENT favorite way to eat beets, as I have not attempted to buy raw whole beets & prepare them myself, is BRADS RAW FOODS Beet Chips! HOLY YUM guys these are amazing. If you aren’t sure about Beets these little crisps have a mild after taste of beet but aren’t super strong.

You must try these!! Little bites of heaven and a snack that makes you feel GOOD about snacking!

You must try these!! Little bites of heaven and a snack that makes you feel GOOD about snacking!

They are also packed buckwheat groats, flax & other healthy NATURAL ingredients, the ingredient list is not very long and almost ALL of the ingredients are organic. I have tried Brads Kale Chips before and LOVED THEM but these have more of a typical CHIP texture and less of a kale/vegetable texture.

RED rainbow contributor is this health blaster vegetable the BEET

RED rainbow contributor is this health blaster vegetable the BEET

So there you have it. R is for these red beet bad boys, and all of the AMAZING health benefits that they have! I am so glad that I have started to eat more beets & cannot wait to try my hand at preparing them myself & making my own twist on this POWER food!

Off to find some ORANGE Wellness to add to our adventure!

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I’d LOVE to Know ~~ what is your favorite RED food to eat? Do you like beets, how do you prepare them? 

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Motivation Monday #2

Good Morning Party People!!!

I wanted to start the week with some motivation for you!

Strength doesn't come from what you CAN do. It comes from OVERCOMING the things you once thought you COULDN'T.... this is ME overcoming something I NEVER even tried but ALWAYS said I CANT....

Strength doesn’t come from what you CAN do. It comes from OVERCOMING the things you once thought you COULDN’T…. this is ME overcoming something I NEVER even tried but ALWAYS said I CANT….

I used to just say “I cant do that”… ” I cant do a pull up or push up”… but now that “CANT” is what DRIVES me to do better and DO the exercise. I want to say I CAN look at what I CAN do!!

I have a running list {{in the back of my head}} of exercises that I have a newly developed love/hate relationship with. Usually this relationship stems from me being a perfectionist and either 1. Not having perfected the form 2. Not being able to up my weight with good form 3. Not being able to complete without help…

Before this 6-week challenge my list consisted of::

  1. Push ups (narrow & triceps); now my push up ability has IMPROVED but it is not where I want it to be & that makes me CRAZY!!!!
  2. Pull ups – I REFUSE to use the assisted pull up machine… it makes me feel awkward && I read an article about how for most females performing a pull up is hindered most by grip strength and those machines don’t allow you to improve your grip… I HAVE GOTTEN BETTER ON THE BAR!!!! I use a assistance band {{which is the most awkward thing ever to get in!}} and am able to get 30 or so good reps. I need to get a set of lighter bands so I can work towards no resistance
  3. Hack Squats – my butt is nonexistent and hack squats kill them even more! This is a TRUE love/hate relationship

Before starting this 6 week challenge I would end EVERY workout with push ups and pull ups to try and get my body stronger and work on my weaknesses… I have been focusing on this plan & the workouts provided which are more straight lifting than functional exercises, so my push ups & pull ups have gone by the wayside…

14days after starting the shred & already seeing the definition I have been WISHING for... there is still work to be done because lets be real, walking around flexing like this ISN'T CUTE!!

14days after starting the shred & already seeing the definition I have been WISHING for… there is still work to be done because lets be real, walking around flexing like this ISN’T CUTE!!

Last night we did back & decided to take our bicep supersets & sub them out for pull ups. I LOVE/HATED it!! I was glad that I could still do them and that I was able to do them with greater ease & more explosive, but I am still too weak chicken to do them without the assistance band. I made Brent snap a picture of me on the bar so I could see my form & so I could share with all of you that adapting is OKAY and by using the assistance band I am STILL getting a major burn & workout!!

AHHH dreaded but LOVED pull ups…. from the back it looks like I am a beast… from the front you can see my beast-mode is achieved partly by that nice black assistance band!

I cant remember the last time I did a chin up... last night is did 15 with the assistance band

I cant remember the last time I did a chin up… last night is did 15 with the assistance band

Hope my pictures of things I used to say I CANT but am working toward CAN has helped you realize that YOU CAN TOO!!! just try, you may be surprised how easy it is OR how you can do a little bit of it… even 1 rep is better than the ZERO you were doing before!

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I’d Love To Know ~~ What are your gym-obstacles? What exercises do you wish you could perform & just don’t have the strength/form yet? 

Motivation Monday

Good Morning Party People!!!

I wanted to start the week with some motivation for you!

Strength doesn't come from what you CAN do. It comes from OVERCOMING the things you once thought you COULDN'T.... this is ME overcoming something I NEVER even tried but ALWAYS said I CANT....

Strength doesn’t come from what you CAN do. It comes from OVERCOMING the things you once thought you COULDN’T…. this is ME overcoming something I NEVER even tried but ALWAYS said I CANT….

I used to just say “I cant do that”… ” I cant do a pull up or push up”… but now that “CANT” is what DRIVES me to do better and DO the exercise. I want to say I CAN look at what I CAN do!!

I have a running list {{in the back of my head}} of exercises that I have a newly developed love/hate relationship with. Usually this relationship stems from me being a perfectionist and either 1. Not having perfected the form 2. Not being able to up my weight with good form 3. Not being able to complete without help…

Before this 6-week challenge my list consisted of::

  1. Push ups (narrow & triceps); now my push up ability has IMPROVED but it is not where I want it to be & that makes me CRAZY!!!!
  2. Pull ups – I REFUSE to use the assisted pull up machine… it makes me feel awkward && I read an article about how for most females performing a pull up is hindered most by grip strength and those machines don’t allow you to improve your grip… I HAVE GOTTEN BETTER ON THE BAR!!!! I use a assistance band {{which is the most awkward thing ever to get in!}} and am able to get 30 or so good reps. I need to get a set of lighter bands so I can work towards no resistance
  3. Hack Squats – my butt is nonexistent and hack squats kill them even more! This is a TRUE love/hate relationship

Before starting this 6 week challenge I would end EVERY workout with push ups and pull ups to try and get my body stronger and work on my weaknesses… I have been focusing on this plan & the workouts provided which are more straight lifting than functional exercises, so my push ups & pull ups have gone by the wayside…

14days after starting the shred & already seeing the definition I have been WISHING for... there is still work to be done because lets be real, walking around flexing like this ISN'T CUTE!!

14days after starting the shred & already seeing the definition I have been WISHING for… there is still work to be done because lets be real, walking around flexing like this ISN’T CUTE!!

Last night we did back & decided to take our bicep supersets & sub them out for pull ups. I LOVE/HATED it!! I was glad that I could still do them and that I was able to do them with greater ease & more explosive, but I am still too weak chicken to do them without the assistance band. I made Brent snap a picture of me on the bar so I could see my form & so I could share with all of you that adapting is OKAY and by using the assistance band I am STILL getting a major burn & workout!!

AHHH dreaded but LOVED pull ups…. from the back it looks like I am a beast… from the front you can see my beast-mode is achieved partly by that nice black assistance band!

I cant remember the last time I did a chin up... last night is did 15 with the assistance band

I cant remember the last time I did a chin up… last night is did 15 with the assistance band

Hope my pictures of things I used to say I CANT but am working toward CAN has helped you realize that YOU CAN TOO!!! just try, you may be surprised how easy it is OR how you can do a little bit of it… even 1 rep is better than the ZERO you were doing before!

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I’d Love To Know ~~ What are your gym-obstacles? What exercises do you wish you could perform & just don’t have the strength/form yet? 

Weekend Warriors!

Hey Friends!

After our rest day on Thursday I was ready to lace up my sneakers and hit the… FARMERS MARKET!! & then the gym. Being new to Rockford I have no idea what to do, where to go.. I am pretty good at finding the gym, grocery store, and OBVIOUSLY the mall 😉

Friday I was talking to a patient who is another Rockford newbie and she was telling me about the Rockford City Market. This is a farmers market downtown Rockford on the river, they have tons of different vendors.. farm stands, some local shops such as jewelry/clothing/art & local food vendors & food trucks. SINCE we were planning on going to the gym right after the market we just browsed around and decided to come back another day.

Some quick shots from our trip to the market!

Some quick shots from our trip to the market!

On our way to the gym Brent’s stomach started to get the best of us and he decided he was in NEED of food. We decided to have an impromptu date night and skip the gym, so we headed out for a major CHEAT meal. We went to a Mexican restaurant and I immediately wanted a margarita. We ordered a “monster” && MONSTER IT WAS!!! Holy moly batman this girl is a LIGHT WEIGHT, and that margarita took all my energy to finish. Thankfully there was some tasty chips & salsa to help soak it up. We had made plans to meet up with some other friends, BUT we both ended up passing out at home… Sorry party people I might only be 25 but this body is a one {{MONSTER}} margarita party.

My HUGE Strawberry Margarita! Brent's was equally huge Lime!

My HUGE Strawberry Margarita! Brent’s was equally huge Lime!

To  “make-up” for our two skipped days this week we decided to hit the gym TWICE Saturday. Saturday mornings workout was really Thursday’s chest & tri’s workout… Our evening workout was Friday’s shoulders & legs workout. By the end of our workout I could already feel my chest getting sore from this morning & my shoulders were on fire from our evening workout. I LOVED IT!!

In the end, people will judge you anyway. Don't live your life impressing others. Live your life impressing yourself.

After our late night lift we got a little silly doing #selfies in the mirror… practicing our duck faces & just being crazy was a great way to end our two-a-day saturday!!

After the morning workout to refuel we made a massive smoothie. It was filled with Waxy Maze (A quick digesting carbohydrate supplement), Creatine, Glutamine, Vanilla Protein Powder, Almond Milk, Water, Frozen Blueberries, Frozen Peaches & CHIA SEEDS!! I am going to be COMPLETELY honest, it was a bit gritty but once you got over the texture it really wasn’t bad. The blueberries & peaches really take over the flavor! I felt full & satisfied after a hard workout. Later we fueled up on a late lunch/early dinner of grilled fish, sweet potato & salad!

Grilled Tilapia!!! working on my grill marks!

Grilled Tilapia!!! working on my grill marks!

It’s SUNDAY and I was really wanting a hearty breakfast. I knew we would need something substantial to make up for all we did yesterday & for the workout we had yet to do today. I wanted to make something “Sunday comforting” but was healthy and guilt-free. I decided to take our normal Eggs breakfast && ramp it up by making a stuffed omelet with roasted potatoes.

IT WAS AMAZINGGGG so I wanted to share the recipe with YOU! I used ingredients that I grabbed at the store yesterday, but this could EASILY be turned 100% vegetarian or used with whatever meat protein you have on hand! I will say if/when I make it again I will change the egg quantity, it was a BIT MUCH!!! {{either change to all egg whites, 3 whole eggs, or 2whites/2whole}}

Our monster omelet & potatoes breakfast! I also brewed coffee the night before and refrigerated overnight for our drink!

Our monster omelet & potatoes breakfast! I also brewed coffee the night before and refrigerated overnight for our drink!

Rosemary Potatoes

5 medium red skinned potatoes –thick slice setting on mandolin

3 tbsp. rosemary

2 tbsp. pepper

2 tbsp. olive oil

{{I didn’t really measure, just add seasoning until your heart is happy!}}

  1. Preheat oven to 475deg, while oven is preheating prep potatoes by slicing on the mandolin {{WATCH YOUR FINGERS!!!}} over a large bowl.
  2. Add pepper, rosemary & olive oil to potatoes with your hands massage the seasoning and make sure each potato has some love.
  3. Spread out on a sprayed cookie sheet in a single layer {{I had to slightly overlap but its okay!!}}
  4. POP In the oven for 15 minutes, FLIP and cook another 10 minutes.  Or until nicely brown and slightly bubbly

MONSTER Turkey & Mushroom Omelets

3 turkey sausage links – casing removed

1 small onion

1 pint sliced mushrooms

2 tspb. chives

Pepper to taste

6 egg whites

6 whole eggs

2 tsp. Plain Greek Yogurt

  1. Heat large skillet with olive oil on high, add thinly sliced onion & turkey, cook on medium/medium-high until browned à transfer into a bowl & cover with tinfoil
  2. In the same skillet, add mushroom, sauté until just starting to brown, add pepper and a tiny bit of salt to help the browning process, finish with 2 TBSP chives, set aside.
  3. Wisk 3 egg whites, 3 whole eggs & a teaspoon of plain Greek yogurt in a bowl until completely incorporated and fluffy.
  4. In a LARGE oiled skillet {{I WISH MINE WAS BIGGER!!!}} add egg mixture, taking a spatula around the edges letting more of the raw egg mixture get cooked… when ready flip completely over in the pan… let cook another 1-2 minutes
  5. Mix turkey & onion mixture in with the mushrooms…. Add ½ of mixture on to the egg pancake.
  6. CAREFULLY fold the other half of the “pancake” on top and slowly carefully slide onto a plate {{Or in my case I ended up flipping them on the plate!}}
  7. REPEAT with other ½ of the ingredients!

Greek Yogurt Cream

¾ cup Plain Greek Yogurt

¼ cup chives

1 chipotle in adobo chopped fine

Pepper & salt to taste

  1. Add all ingredients in a bowl, mix until incorporated
  2. ENJOY!!

After such a great start to my Sunday I am off to fire up the grill & prep my food for the week!!! A little bit of time in the kitchen {{Or at the grill}} can save a TON of time during the week!!

Hope you had a great weekend & wonderful Saturday!

 

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I’d Love To Know ~~ What’s your favorite twist on classic Sunday breakfast? How do you find new things in a new city?

 

Christmas in August!!!

Hey Ya’ll! 

Happy Friday!!! Wednesday we had a great workout that blasted our back and hit our biceps. I love doing back workouts because I feel its one of my weakest but strongest areas all at once. I can definitely feel the improvement after each workout and love being able to bump my weights and improve my FORM each day!

I am a form stickler on my patients in the clinic and try to have the best form myself in the gym, but Brent never fails to find something in my form that I could tweak. I have to practice what I preach so I always try to adjust the exercise so that I can get the best form possible, my stubborn head often gets in the way of this as I NEVER want to drop my weight to get better form… I NEED TO GET OVER MYSELF 🙂 

Well after our 7 days straight of workouts we decided to take Thursday as our rest day again this week and make up for it on Sunday. I was really telling myself that we should hit the gym, but when I came home from work and went to take a 20 minute power nap, that turned into 60minutes, I KNEW taking the day off from the gym was exactly what my body needed.

The biggest reason I wanted to go to the gym yesterday, not for the workout at all, was because I came home to a HUGEEEEE box at my front door… I was very puzzled initially because I knew I hadn’t ordered anything large and wasn’t expecting anything in the mail, but right when I saw the return address I turned into a kid on Christmas morning!!

The newly infamous box of awesomeness!!!

The newly infamous box of awesomeness!!!

The back story behind this box is my AWESOME cousin Nicole works for Under Armour, talk about a sweet job, and had messaged me a few weeks back asking for my shoe size & address. I was really excited at the thought of getting a new pair of shoes from UA (WHO I LOVE!!) and couldn’t believe she would offer to just send me a pair to try out. SO OBVIOUSLY I sent her my shoe size & address and expected A pair of sneakers.

If you know me a new pair of tennis shoes makes my life complete, which must be why I have so many pairs. When I look at my rainbow of shoes I just get happy & I LOVE wearing them ALL. I usually am partial to one or another for a little bit but I LOVE to rotate my shoes so they all are loved. So the prospect of getting a new pair was beyond exciting to me. I love UA shoes and have had my eye on a couple pairs lately but haven’t ad the funds or really need to buy any, which made this even more exciting!

 

OK OK back to the box.

I open it up right on my kitchen table and my heart is racing. I was so stinking excited its really pretty sick. And the first thing I saw was this SWEET note from Nicole!

Thanks Nicole!!!!

Thanks Nicole!!!!

Followed by not ONE but TWO shoe boxes && my ❤ HEART ❤ sank with butterflies.

Two Pairs of SWEAT shoes!!

Two Pairs of SWEAT shoes!!

I think the best part of the excitement was the unknown… when you order something from online you have an expectation of what you’ll be getting, how it’ll look/fit and either your dreams are made or crushed. With this I had ZERO expectations or dreams, because the experience itself WAS A DREAM!!!

 

I immediately opened the shoes and fell in complete love with them BOTH!! They are both so totally me and different & completely amazing in their own shoe self! I love shoes who have their own “personality” and love shoes that are completely different than any other pair I have && these two completely fit BOTH categories! THEY ARE PERFECT!

I love the gray & neon combo & the sleek design of the front of this shoe!! they are also super lightweight and unbelievably comfortable!

I love the gray & neon combo & the sleek design of the front of this shoe!! they are also super lightweight and unbelievably comfortable!

NEON!!!! I love LOVE bright colors and bright shoes make that even better!! I cannot wait to wear this at the gym!

NEON!!!! I love LOVE bright colors and bright shoes make that even better!! I cannot wait to wear this at the gym!

 

 

After basking in the glory of each shoe, which included an immediate try on && prance around my condo, I continued to dig through all the other amazing items in this box of love. That’s when I met the newest gym accessory love of my life… this BAG!! The bag is elegant, durable, and practical without being bulky! My current most favorite features of the bag include a secret (well not secret anymore) water bottle compartment && the fleece lined pocket which just screams TOUCH ME!!

LOVE THIS BAG!!

LOVE THIS BAG!!

To round out this wonderful gift were some headbands, UA wristbands & workout socks{{fact: UA makes the BEST workout headbands!! Coming from a girl whose head does NOT hold headbands}}… I have been on a workout headband kick lately && was JUST thinking about getting another THICK UA headband. I cannot wait to pop one of these bad boys on my head next workout!

All my new amazing UA gear!

All my new amazing UA gear!

I wanted to throw on my new KICKS and hit the gym, but since we were resting I decided to throw one pair on today for work & my feet were in shoe HEAVEN all day!! I loved the sleek design of the shoe & that under dress pants {{yeah that’s right, sneakers with dress pants is HOW I roll!!}} it has more of a dress shoe look! I can’t wait to try the other pair & my new bag out tonight at the gym.

 

A HUGEEEE shout out to my ROCKSTAR cousin Nicole & Under Armour for the awesome gear! I feel completely blessed for the gift & honored that you’re my cousin! THANK YOU CHOLE!!!

Hope you all had a great Friday and have a great weekend!! look for new recipes and workouts coming soon!

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I’d Love To Know ** Have you ever tried Under Armour shoes & gear? Have you ever been completely blown away by a gift before?? 

Jumbo Jumbo Salad & Day 9

Hey Guys!!!

Tuesday was a much better day than Monday. It was a steady morning in the clinic and no where as stressful as Monday night, PLUS I was able to come home and take a power nap before hitting the gym. FACT: I love taking quick naps, they really help recharge my battery!

I was excited for the gym but honestly a little nervous about my wrist. I decided to make smart modifications to the workout, like taking out mountain climbers & weighted step ups and jump roping instead.

our tuesday workout!

our tuesday workout!

I was really able to push my weights on my shoulder press and get my personal best up. It always feels better when you feel the improvements and are able to push past that mental barrier of what you did last week. I also was able to do the kettlebell swings with better form. I have a hard time not using my back during the swings and have really been trying to work on that!

Needless to say I was a sweaty mess after the workout & ready to refuel with some food! I was really craving a salad, even though that’s what I eat every day for lunch, so I decided to grab some of our prepped salad stuff in the fridge and threw together a nice salad for myself. Brent walked up and said “HOLY SALAD”… I guess he didn’t think eating a salad out of a 2quart bowl was a normal thing… Sorry I’m Not Sorry!!

"normal" salad bowl && MY salad bowl!

“normal” salad bowl && MY salad bowl!

My salad was power packed with a bunch of kale & romaine then topped with 1/2 a sweet potato, 2 small tomatoes, 1/2 red pepper diced, 1 small pork chop diced, 1 small zucchini & dressed with smokey salsa!

IN OTHER (random unrelated) EXCITING NEWS!!! Brent & I are going to the Michigan vs. Notre Dame game in a couple weeks & as it will be Brent’s FIRST Michigan game we decided to get some jerseys to celebrate the occasion!!! Check em out!

Those Who Stay Will Be Champions!

Those Who Stay Will Be Champions!

Its Wednesday and we are half way through the week! I have to say its day 10 and I feel GREAT, my energy is pretty good and I love knowing that I am fueling my body with healthy foods. I also love that there is a little ache and soreness in my muscles from changing up my workouts and challenging myself!

First step is to make the decision to try!

First step is to make the decision to try!

HAVE A GREAT WEDNESDAY!!!

~Allison

I’d Love To Know ~~ Whats your favorite refuel food?? Do you ever make massive salads?

MotivationMonday #1 & Day 8

Hey Guys,

Its Monday, the start to another week.. uh well now that its 10pm, I guess the end of the start of the week!!… and I like to start the week with a motivational quote to make my day and week a little better.

Last weeks Monday motivation included this quote on hard work:

Last weeks motivation for you!! keep working for it with consistency & determination progress will come!!

Last weeks motivation for you!! keep working for it with consistency & determination progress will come!!

But my true motivation Monday came on Wednesday with the sunrise and positivity that came with this quote!

Staying positive is not only good for your mental health but for those around you! Don't sweat the small stuff!

Staying positive is not only good for your mental health but for those around you! Don’t sweat the small stuff!

Todays #motivationmonday fits my workday perfectly as I had a rough afternoon at work and left feeling defeated, frustrated and had a MAJOR headache. I truly love being a PT, even if I still feel weird calling myself one… but some days patients & their families wear on my stamina and leave me flustered. Today was one of those days! We weren’t all that busy but did have a steady afternoon, which was made HECTIC with patients showing up 20minutes late to appointments. I know everyone has something going on in their life, and definitely can’t say I’ve always been on time or early to every appointment && this is not the norm just TODAY!

I was reminding myself of THIS picture... my first day as a REAL LIFE LICENSED THERAPIST... I was so excited that I was now LIVING my DREAM!!

I was reminding myself of THIS picture… my first day as a REAL LIFE LICENSED THERAPIST… I was so excited that I was now LIVING my DREAM!!

Needless to say at the end of the day I needed a pick me up, and a reminder that I CAN, as I scolded a patient for constantly saying “I cant” today… side note – if youre ever in physical therapy and constantly say “I can’t” you better believe you will earn yourself a few extra reps and a new exercise… I needed a reminder that I can & I will, especially before hitting the gym…

My #motivationmonday (or Tuesday!) for you is:

Turning CANT'S into CAN's & DREAMS into PLANS!! positivity and persistence make it happen!!

Turning CANT’S into CAN’s & DREAMS into PLANS!! positivity and persistence make it happen!!

Turning Cant’s into Can’s is the first step to turn your Dreams into Plans! This was perfect, and running through my head on my drive from work to the gym, then I found this quote art on Pinterest & the bright fun colors made it even better! I think bright colors make everything better; no one can be bright enough!!

Tonight’s workout was good, not great but better than no workout at all!! We ended up completing the chest portion of the workout & deciding to call it quits. My wrist was starting to give out on me and rather than pushing myself through 4 more exercises it was a smarter decision to call it a night.

Here’s what we did tonight:

Our "quick" workout tonight... maybe a bit slower than usual but I know my chest will still be feeling it tomorrow. remember to #listentoyourbody and make smart decisions in the gym!

Our “quick” workout tonight… maybe a bit slower than usual but I know my chest will still be feeling it tomorrow.

Remember the most important thing you can do when working out is to #listentoyourbody, if you push too hard through the pain you can increase your risk for injury and that extra push will set you back more than it set you forward. Exercise Smart & do what works for you and your body! Tonight my body needed someone ELSE to tell me to stop… thanks brent!!!… I would’ve pushed through but am SO glad that we stopped so I could write this post for you all tonight!

Hope you all had a wonderful Monday!

~Allison

I’d Love To Know ~~ What motivates you at the beginning of the week? How do you power through on tough days?

#MotivationMonday & Day 8

Hey Guys,

Its Monday, the start to another week.. uh well now that its 10pm, I guess the end of the start of the week!!… and I like to start the week with a motivational quote to make my day and week a little better.

Last weeks Monday motivation included this quote on hard work:

Last weeks motivation for you!! keep working for it with consistency & determination progress will come!!

Last weeks motivation for you!! keep working for it with consistency & determination progress will come!!

But my true motivation Monday came on Wednesday with the sunrise and positivity that came with this quote!

Staying positive is not only good for your mental health but for those around you! Don't sweat the small stuff!

Staying positive is not only good for your mental health but for those around you! Don’t sweat the small stuff!

Todays #motivationmonday fits my workday perfectly as I had a rough afternoon at work and left feeling defeated, frustrated and had a MAJOR headache. I truly love being a PT, even if I still feel weird calling myself one… but some days patients & their families wear on my stamina and leave me flustered. Today was one of those days! We weren’t all that busy but did have a steady afternoon, which was made HECTIC with patients showing up 20minutes late to appointments. I know everyone has something going on in their life, and definitely can’t say I’ve always been on time or early to every appointment && this is not the norm just TODAY!

I was reminding myself of THIS picture... my first day as a REAL LIFE LICENSED THERAPIST... I was so excited that I was now LIVING my DREAM!!

I was reminding myself of THIS picture… my first day as a REAL LIFE LICENSED THERAPIST… I was so excited that I was now LIVING my DREAM!!

Needless to say at the end of the day I needed a pick me up, and a reminder that I CAN, as I scolded a patient for constantly saying “I cant” today… side note – if youre ever in physical therapy and constantly say “I can’t” you better believe you will earn yourself a few extra reps and a new exercise… I needed a reminder that I can & I will, especially before hitting the gym…

My #motivationmonday (or Tuesday!) for you is:

Turning CANT'S into CAN's & DREAMS into PLANS!! positivity and persistence make it happen!!

Turning CANT’S into CAN’s & DREAMS into PLANS!! positivity and persistence make it happen!!

Turning Cant’s into Can’s is the first step to turn your Dreams into Plans! This was perfect, and running through my head on my drive from work to the gym, then I found this quote art on Pinterest & the bright fun colors made it even better! I think bright colors make everything better; no one can be bright enough!!

Tonight’s workout was good, not great but better than no workout at all!! We ended up completing the chest portion of the workout & deciding to call it quits. My wrist was starting to give out on me and rather than pushing myself through 4 more exercises it was a smarter decision to call it a night.

Here’s what we did tonight:

Our "quick" workout tonight... maybe a bit slower than usual but I know my chest will still be feeling it tomorrow. remember to #listentoyourbody and make smart decisions in the gym!

Our “quick” workout tonight… maybe a bit slower than usual but I know my chest will still be feeling it tomorrow. 

Remember the most important thing you can do when working out is to #listentoyourbody, if you push too hard through the pain you can increase your risk for injury and that extra push will set you back more than it set you forward. Exercise Smart & do what works for you and your body! Tonight my body needed someone ELSE to tell me to stop… thanks brent!!!… I would’ve pushed through but am SO glad that we stopped so I could write this post for you all tonight!

Hope you all had a wonderful Monday!

~Allison

I’d Love To Know ~~ What motivates you at the beginning of the week? How do you power through on tough days?

Weekend Workout & What’s In Your Grocery Basket?!

Hey Ya’ll!!!

To start it off here is our weekend recap! Yesterday after a very lazy day of recovery TV watching and lazy-bum-being Brent and I hit the gym. Our late night workouts are becoming my favorite time of the day. I really do love being one of only a handful of people at our big gym. It is so nice not having to “compete” for equipment or feeling like you’re getting dirty looks doing your thing!

Last week on different days Brent and I both mentioned feeling like people were staring at us. I used to let this defeat me and intimidate me from entering the weight room and lifting free weights, now I notice it & yeah it makes me a bit uncomfortable but I try to say to myself that they are just jealous of my workout and wish they were doing it like me! I know my weights aren’t that heavy and I struggle through a lot of the lifts && lets be honest the cardio components too but OH WELL!! I am doing it and I feel good after, PLUS I see results, even if they are small! Brent is a little more insecure, probably because he is lifting with “a girl” but again I say OH WELL! Let them stare, so what!

Ok back to the workout! Saturday nights lift session was a good one! We did shoulders and legs and by the end we both were beat!!

Here’s what we did:

Modify where needed as usual. I didn't track our modifications but mainly just subbed alternative cardio to fit our location & ease!

Modify where needed as usual. I didn’t track our modifications but mainly just subbed alternative cardio to fit our location & ease!

Like I said before, a little progress is progress! Even though I feel a little silly taking #selfie pictures in the mirror, I love looking at weekly progress and seeing the small progress and definition!

How does working out make YOU feel?? This quote hits on a lot of why I love to workout!! PROGRESS IS PROGRESS, enjoy every bit, even if its small!

How does working out make YOU feel?? This quote hits on a lot of why I love to workout!! PROGRESS IS PROGRESS, enjoy every bit, even if its small!

This morning after a nice sleep in, we hit the grocery store & spent the afternoon prepping our food, plus getting some other work done we again hit the gym for an evening lift.

My wrist was really bothering me after last nights workout, my self diagnosis has not proven effective {{its really hard to diagnose your own body!! #ineedthreehands}}, so my icing and trying to rest [[brent brought ALL the groceries in]] had to do. I was a bit nervous about hitting the gym but knew if I #listenedtomybody and modified when needed I could still get a great workout!

Our warm up tonight was jumping rope & it turned out to be the cardio component of 90% of our workout! Sometimes sticking to the same cardio accelerator is needed, we have done A LOT of step ups the past week & definitely needed a break!!! I took out the Hanging Power Cleans because I didn’t want to flare my already angry wrist & jumped rope through it again. It was nice to break out the jump rope, I definitely need to dust off my jump rope and get my (very elementary) skills back!

Heres our workout from tonight:

Jumping Rope is not as easy as it once may have been. Try picking up a jump rope and start jumping! you may be surprised how difficult it is and how your heart rate starts to sky rocket!!

Jumping Rope is not as easy as it once may have been. Try picking up a jump rope and start jumping! you may be surprised how difficult it is and how your heart rate starts to sky rocket!!

Brent became batman while doing the hanging power cleans!

nanananananana BATMANN!!!  What doesn't kill him definitely makes him AWESOME instead.. I mean he did summon batman!

nanananananana BATMANN!!!
What doesn’t kill him definitely makes him AWESOME instead.. I mean he did summon batman!

 

ON TO MY GROCERY BASKET!

Todays grocery trip took us to 3, yes I said THREE, different grocery stores. A bit ridiculous YES, but also needed. I decided to take a BEFORE picture so you could see what was in our Grocery Basket… uhh baskets….

BEFORE:

three trips and lots of food but for a good price... no one said eating healthy had to be expensive! $50/person for the week for ALL of this food!!!

three trips and lots of food but for a good price… no one said eating healthy had to be expensive! $50/person for the week for ALL of this food!!!

AFTER:

A stocked fridge makes my heart happy & my mornings so much easier!! lunches & dinners 90% done for the week!

A stocked fridge makes my heart happy & my mornings so much easier!! lunches & dinners 90% done for the week!

Todays prep went better than usual! I vowed to go easy this week, so we just fired up the grill… uh our camper sized grill… and grilled ALL our protein YEAH all 21 chicken breasts & 8 Pork Chops… it took about 4 rounds through the grill but they all got cooked AND they look & taste so much better than boring baked protein! BONUS is Brent is a VERY happy boy knowing there is SO MUCH meat in the fridge… he definitely needs meat protein at every meal!

Hope you guys had a wonderful weekend and spent some time today to make your life easier and prep some meals for the week!

~Allison

I’d Love To Know~~ What does your grocery basket look like? How do you push through aches & pains?

 

Week 1 IN THE BOOKS- 6 week shred

First I AM SO SORRY for my lack of updates during week one & for the length of this post (in advance!) We have been hitting the gym around 7 each night so by the time I am home for the night I have just been CRASHING! So here is my week one recap!

To start here is a picture and quote from Day 1 #motivationmonday

#motivationmonday There is no magic pill only handwork, dedication and consistency today and everyday. Start the week great!

#motivationmonday
There is no magic pill only handwork, dedication and consistency today and everyday. Start the week great!

Todays Workout:

Todays workout, I modified it to fit me, which meant eliminating some sets and adjusting some cardio accelerators. listen to your body!

Todays workout, I modified it to fit me, which meant eliminating some sets and adjusting some cardio accelerators. listen to your body!

Day 2

Thankfully today I didn’t have to drive to a meeting & just was in the clinic. I was excited for another good workout & even more excited that Brent & I decided to workout together. In the past we have gone to the gym at the same time but usually do our own workouts, but the beauty of this #shred is how it challenges us BOTH in different ways.

I LOVE going to the gym and working up a big sweat, if I leave and am NOT a sweaty mess I feel like I need to go back and try again… Don’t get me wrong I like to lift and try to challenge myself by lifting heavier weights but I want to keep my heartrate up, which usually results in lower weights higher reps and interval training. This is why I have fallen IN LOVE with {{specific}} group exercise classes & really am looking forward to trying CrossFit once this Shred is over!

Brent on the other hand would rather just lift heavy, he enjoys doing cardio workouts and the feeling he gets after it but if there is an option between purely lifting OR lifting + cardio he would choose LIFTING only every time!

BRING ON THE SHRED! This program utilizes heavy lifting supersetted [a superset is when you perform one lifting exercise piggy backed on another exercise {lifting or cardio} before taking your rest period] with a cardio “accelerator”.  This is the best of both worlds for B&I, we are both able to increase our strength by lifting heavy & increasing weight each set AND between lifting are able to keep our heart rates up and really SWEAT!

Did you know working out gives you wings? Well I have #proof thanks to my #fitfluential tank! I saw this quote prior to my workout and it definitely rang true through out the session. I dislike mountain climbers, but sweat like crazy doing them, & each drop of sweat motivates me to push a little harder and sweat a little more!

Did you know working out gives you wings? Well I have #proof thanks to my #fitfluential tank! I saw this quote prior to my workout and it definitely rang true through out the session. I dislike mountain climbers, but sweat like crazy doing them, & each drop of sweat motivates me to push a little harder and sweat a little more!

 

After the gym we whipped up a quick dinner of some chicken that was prepped earlier in the week, and some potatoes that we got at the grocery store. WE LOVE to “EatARainbow” and try foods that are different colors; each color has different nutrients and does something different for you! SO this week we saw Purple Potatoes at the store & picked one up with a sweet potato. Since we were starving I nuked them in the microwave first and then sliced them up and cooked them in a sauté pan with some coconut oil. The purple potato looked so pretty and tastes just like a regular potato, maybe a bit denser.

I challenge you to try something NEW... maybe a purple potato or anything else! Try something fun and remember to #EatARainbow

I challenge you to try something NEW… maybe a purple potato or anything else! Try something fun and remember to #EatARainbow

Todays workout:

Again modified today based on time constraints. Being in the gym is the first step, if you have to modify to fit your schedule DO IT! Its better to do something WELL than nothing at all!

Again modified today based on time constraints. Being in the gym is the first step, if you have to modify to fit your schedule DO IT! Its better to do something WELL than nothing at all!

DAY 3

Today I overcame my first food challenge of the Shred, the dreaded work lunch… Since our therapy tech and other PT are leaving (one for school the other to open a new clinic) we had a “goodbye” lunch for them & they ordered Pizza… The carbo/cheesy/greasy Achilles which always tastes SOO GOOD when I am eating it, but usually ends up making my stomach hurt and making me feel horrible afterwards. I had packed my lunch and was ready to enjoy my chicken salad and grapefruit {{which we are absolutely loving right now}} AND THEN they started talking pizza & asked what I wanted… I easily said none thankyou and STUCK to my salad while I watched & SMELLED the pizza next to me. It did smell good but I am SO GLAD I stuck to my salad, my body was fueled well and I stayed full until my pre-workout snack. I know my body was thanking me for giving it proper fuel rather than the fuel my brain was thinking it wanted.

I stumbled upon this QUOTE later that night and how fitting it is!

 

Junk food now OR body for years! making healthy and smart choices not only make you feel better today but for days to come!

Junk food now OR body for years! making healthy and smart choices not only make you feel better today but for days to come!

I hate to say I “deprived” myself from having pizza, like I said before I want to enjoy food not feel like I am limiting myself or what I eat. BUT making smart choices about food is also important.

Tonight was our first 7pm workout night, and it was really very peaceful. I enjoyed being able to use basically whatever machine/bench we needed and not have to compete with other gym goers. We had a great workout and completed it for the first time all week. Again I modified some of the cardio accelerators so I didn’t have to run to the treadmill or do another day of a million step ups (my gluts can only handle so much!!) plus I enjoy challenging myself with exercises I don’t like to do {{mountain climbers}} and doing them for a minute. YOU CAN DO ANYTHING FOR ONE MINUTE!! [[even if you want to pass out at the end you did it!]].

Tonights Workout:

COMPLETED!!

COMPLETED!!

THURSDAY REST!

Today was a CRAZY day!! I had another meeting to go to which required a long drive, when I was leaving the house annoyed that it was the time I usually WAKE UP I was stopped at a red light and looked up to see a really rather beautiful sunrise. At that time I realized I needed to stop being annoyed about something silly and just be positive and glad that I was able to see the sunrise! I found this quote about positivity and it was definitely my mantra for the day!!!

 

Staying positive is not only good for your mental health but for those around you! Don't sweat the small stuff!

Staying positive is not only good for your mental health but for those around you! Don’t sweat the small stuff!

Positivity really does wonders! This morning turned out to be a rather stressful one and my decision to stay positive really did help me from having a break down & to be able to laugh about it later! To summarize my car battery died (could’ve been worse!), my sterio/radio stopped working (needed a code, thankfully I had my phone!!), I got pulled over AND GIVEN A WARNING!!!!! =) I had a decent handful of crazy things happen to me while I was at this meeting & during my drive home and even though things were stressful they could’ve been HORRIBLE and WAY more expensive. I was prepared to spend the day at the auto shop with some awful car problem, AND THEN prepared for a MASSIVE ticket. I am so thankful for these minor problems and that they reminded me that things can be worse.

Well needless to say my stress button was pretty high and after all that adrenaline from the day I was ready to just come home and VEG, but if there is something on my calendar I want to complete it, and that something was my day 4 workout. I was ignoring my body telling me it was tired and needed to rest and was prepared to go demolish day 4 workout. THEN Brent text me and said “lets take today off and workout Saturday and Sunday” THANK YOU BRENT!!! I needed the rest day more than I knew and my body was very happy for it! We were able to go to bed early and get some quality sleep to refresh our bodies for the next few days ahead.

 

DAY 4

FRIDAY!!!! Ahhh a much needed Friday indeed!! Our fridge is nearing empty and the lunches are getting creative! We ran out of lettuce&kale so Thursdays lunch was just veggies chopped up as a “salad”… I ended up grabbing lunch with our Tech at a local “market” sandwich shop, who has AMAZING salads. I got a roasted beet and chicken salad and it was amazing!!! I was very glad to grab lunch with her and not eat the kitchen sink at home!

We hit the gym later today as well and it was again pretty quite. We completed our workout without and dropped sets and since doing 15 reps of a crunch just isn’t enough for me I modified the abs a bit. Heres what I did Straight crunches with a 15lb kettlebell and then I did my new favorite oblique crunch which is a crossover oblique [lying flat on your back with legs straight and arms over head, take left arm and right leg raise both up and twist to touch left hand to right toes] I used a 5lb plate for a little added resistance.

Todays Workout

Just because its Friday doesn't mean there isn't work to do in the gym!

Just because its Friday doesn’t mean there isn’t work to do in the gym!

We came home and fired up our babygrill & oven. Grilled some steaks and bakes some asparagus for a summertime dinner! I mixed together a quick rub for the steaks and MAN WAS IT GOOD!! A bit spicy but added a lot of flavor!

Equal Parts: Cayenne pepper, chili powder, ground ginger, & ground mustard, then a touch of ground fennel seed! I melted some coconut oil and then rubbed the oil and my seasoning into the steaks, then grilled them up to your preferred doneness!

Dinner was a great way to end this first week of our challenge. Its been a busy busy week but I have more energy and feel 100xbetter about myself now than I did last week! I am excited for each days workout and pushing myself to the next limit!

I promise I wont wait for the end of the week to recap you on each day! This was way too long for you to read and me to write!

What’s your favorite way to end the week? How do you make time for everything in a day?

~Allison