National Running Day 2015

Did you know that today is National Running Day? I had no idea and was pleastanly surprised when I woke up today and found out! I would love for you to join me. I have set up an event on Facebook for you to share your celebratory run. You can join by clicking HERE or you can join me on Instagram @itstartedoutastherapy. Be sure and tag and hashtag #itstartedoutastherapy or #ISOAT

The nice folks over at Running Day have even designed  a bib we can were for our run today! Print it out HERE, write in why you run,  where it proud and don't forget to post pictures on the event page.


It doesn't matter how far or how long you go, just get out there and run. Never forget it all counts!

Eating Clean Meal Plan June 1-6

Hey All,

I'm a little late getting this out there to you, but I spent quite a bit of time planning out my menu for the upcoming week and just thought I'd share what I came up with.

I have breakfasts, lunches, snacks and dinners planned. I'm trying to eat at specific times, something that can be VERY hard with 3 littles, but I'm hoping it will help me regulate my hunger and glucose levels so I'm not all the sudden starving because I haven't eaten yet. 

I thought I'd share my menu with you as a guideline. I try to stick to my menus as close as I can because I work so hard on them and because I want to succeed. However, I do realize that life does happen and things come up so I've learned to give myself some grace on the days or meals that I can't follow through exactly and just do the best I can. We also have no problem switching days. This menu definitley is not set in stone, again it is merely a guideline that goes with the flow of our daily schedule but it does help to be prepared.

I write everything out on a Weekly Calendar. I like this one over at This Mommy Cooks Dinner. I print it out and just write in what I want to eat. Right now I'm basing my meals off of eating clean.  I am eliminating most dairy though, I just feel better with out it.

Here is my plan for this week:

Steel-Cut Oats w/ PB2 and Ghirardelli Bittersweet Chips

Garden Vegetable Soup, Taco Meat, Meatballs, 

Chicken Sausage, potato & Veggie Skillet

Monday:

     Breakfast: 
        *Steel-Cut Oats  (1/2cup) w/ PB2 & Ghirardelli Bittersweet Chips

        * Scrambled Egg + Egg whites w/ Spinach (1/4c) and 1/8 cup Turkey Sausage Crumbles
    AM Snack/Afternoon Snack**:
        *Protien Shake, Veggies w/ 3-Ingredient Hummus (recipe to come), Almonds + Fruit
        Veggies (This will vary from day to day)
     Lunch: 
        *Taco Meat made w/ half ground beef, half ground turkey and Homemade Taco Seasoning                  on a Low-carb Whole Wheat Tortilla
        *Garden Vegetable Soup
        *Fruit
     Dinner: 
        *Pork Tenderloin
        *Grilled Asparagus
        *Brown Rice (1/2cup)
     PM Snack: 
        *Apple with 1 Tbsp Peanut Butter

Tuesday:

     Breakfast: 
        *Same as Monday

     AM/Afternoon Snack: Same as Monday
     Lunch: 
        *Chicken Sausage, potato & Veggie Skillet
        *Garden Vegetable Soup
        *Fruit
     Dinner:
        *Taco Meat made w/ half ground beef, half ground turkey and Homemade Taco Seasoning                   on a Low-carb Whole Wheat Tortilla
        *Green Beans
        PM Snack: Apple with 1 Tbsp Peanut Butter

Wednesday:

     Breakfast: 
        *Same as Monday

    AM Snack/Afternoon Snack**:
        *Same as Monday
     Lunch: 
        *Taco Meat made w/ half ground beef, half ground turkey and Homemade Taco Seasoning                  on a Low-carb Whole Wheat Tortilla;
        *Garden Vegetable Soup
        *Fruit
     Dinner: 
        *Spaghetti
           *Meatballs ( I baked mine at 400degrees and used half ground beef/half ground turkey)
           *High Fiber Spaghetti Noodles
           *Roasted Brussel Sprouts
     PM Snack:  
        *Apple with 1 Tbsp Peanut Butter

Thursday:

     Breakfast: 
        *Same as Monday

     AM/Afternoon Snack: Same as Monday
     Lunch: 
        *Chicken Sausage, potato & Veggie Skillet
        *Garden Vegetable Soup
        *Fruit
     Dinner: 
        *Grilled Chicken
        *Green Beans
        *Brown Rice
        PM Snack: Apple with 1 Tbsp Peanut Butter

Friday: 

     Breakfast: 
        *Same as Monday

    AM Snack/Afternoon Snack**:
        *Same as Monday
     Lunch: 
        *Taco Meat made w/ half ground beef, half ground turkey and Homemade Taco Seasoning                  on a Low-carb Whole Wheat Tortilla;
        *Garden Vegetable Soup
        *Fruit
     Dinner: 
        *Pizza Night
     PM Snack: 
        *Apple with 1 Tbsp Peanut Butter

Saturday:

     Breakfast: 

        *Same as Monday

    AM Snack/Afternoon Snack**: 

        *Same as Monday

     Lunch: 

        *Grilled Chicken 

        *Romaine and Spinach Salad 

        *Fruit

     Dinner: 

        *Tilapia

        *Rice

        *Veggie

     PM Snack: 

        *Apple with 1 Tbsp Peanut Butter

I'm going to try to eat five meals a day, but depending on the day I may add in another snack to make it six meals. I'd like to space them out 2-3 hours apart. Having my last snack by 8:00pm, which would put me having my last meal roughly two hours before bedtime. I'm trying to revamp my whole daily schedule though so I can get my workouts done in the morning. This is going to be difficult for me at first, but I know it will be the best in the end and I know I can do it!

Friday nights are typically Pizza night at our house. I'm not sure if I'm actually going to participate or not. I'm trying to stay away from dairy again. If I get to the store and buy a dairy-free cheese then I may go ahead otherwise I'll just do something else and I'm ok with that.

I repeat a lot of the same daytime meals because it is easier!! I can meal prep ahead of time, I feel like I don't waste as much food or time and it just helps keep me on track.

Again, I've only shared this because this is what I'm going to do. These menu plans are Weight Watcher and Clean Eating friendly and you can certainly adapt them very easily to a Whole30 Menu.

You don't have to follow this at all, it's merely a guideline. Make sure to eat what is right for you and your life-style.

Do you meal plan? Do you find it helpful?

**Disclaimer: My blog posts are about my journey and what is working for me. I am not a Registered Dietician, a Certified Trainer or a Medical Doctor. Please always consult with your Healthcare Provider before starting any diet or exercise program. 

Mid-Way Through May

Well, we are just past the middle of May! Already?? Where has the month gone?!?
I hope this isn't any indication of how fast summer will go by. I don't even want to think about that. Day by day. One day at a time!

Anyhow...
I'm reflecting on my May Goals and how I'm doing with them and what is and isn't working. The first part of the month was extremely slow. After my 8 mile run I followed it with a 4 miler and that was it. I was out for a week I was extremely exhausted and was just plain wiped out. I slept a lot, ate a lot, and dealt with a couple of migraines. I think I wasn't eating enough of my calories back, I got dehydrated and maybe was overtraining or maybe just was ill? I don't know, but I had to step back and re-evaluate and see what was and was not working and started working out a bit slower. 

If you remember from this post, these were my May Goals: 

May Goals:

*Continue to increase my Mileage per week (Running goal)

*Continue to do workout DVD's 3-4x week (Strength and Endurance)

*Start adding in more free weight workouts (Strength)

*30Day Butt Challenge (Strength and toning)

*Continue Drinking gallon water/day

*Focus more on Clean Eating and eating the right amount

So When I stepped back to look at this it seemed overwhelming, it seemed like a lot, but I wanted to do it, so how could I do it all and not end up completely wiped out like I had been?? I looked to see the race dates that I would like to run and see how much time I really needed to train for them. I'm looking at doing a half-marathon in September and October. So That gives me about a month to work on all the strength things I wanted to before I really need to kick my mileage up again. 

My original goal was to try and get in 20-25 miles a week in running. I would LOVE to do this and I know many people who do, but for me right now I don't think this is realistic. I need something more then cardio right now and I don't have a lot of extra time to commit to the increase in mileage and the added strength program. I'm thinking more realistically 15-20 miles will be more attainable and that will just vary on the week and our crazy schedule. 

Now back to all that strength, endurance and toning. All those goals just exhaust me reading them! So  I remembered that a few years ago my husband and I bought a workout set called Tapout XT. It's an MMA type workout program that has 13 different workouts and is supposed to give you great results in 90 days. I don't know that I will be able to do all 90 days, right now that seems like an incredible commitment for someone like me. I tend to get bored after awhile and move on. Anyhow, I remembered it and how intense it was and thought that ought to do the trick. It's 40-50minutes long and I will hit everything I want to accomplish in those DVD's. And I finally will use the DVD's and not feel guilty about the money we spent and I only did like 3 workouts. so Score! 

So that's where I'm at. I've already competed week 1 of TapoutXT and am into week 2. It's harder then all get out, but I'm kicking butt and in the process hopefully losing some of it too! My runs are difficult to get in because the Tapout workouts wear me out but I'm working on it still. I'm sure in another week or so I will have figured out which days I can and cannot run. In the meantime I'm at least trying to get in some sort of walk or jog on the days I can't actually run. Everything counts! 

Now as far as the eating goes...sigh... I wish I could do good at working out and at eating  right at...the...same...time!!!! Ugh, so frustrating. I am way more conscious of what I am eating. I'm a little slow still at making the better choices but I'm getting there. I finally have a weekly menu written out and have started some meal prep which is definitely key to any successful program for me. That's what worked before I just have to do it and stick with it!!! 

So, 

How is your May going so far? Are you sticking to your goals or have you had to readjust?

Watery Wednesday: Orange, Pineapple & Rosemary Infused Water

It's Watery Wednesday today! I hope everyone has been meeting their water goals!

I have found as long as I'm not super busy and I'm at home I meet my goal of a gallon of water a day with no problem. However, I'm struggling when I'm gone much throughout the day. I need to be sure and carry water with me everywhere I go and if my current water bottle isn't working I need to think about getting a new one. I don't know about you, but I do much better if I have a straw. It seems to go down a lot faster and I seem to get down a lot more.

Anyhow...
I and my family are loving the flavored waters and I need to keep making them and have them available so we I can get in more water.

This Orange, Pineapple & Rosemary Water "recipe" I'm sharing today is an absolute favorite and will be making over and over again. It's similar to one my husband and I have had at various hotels so I used that as inspiration and went with what I had at home.

You will need some pineapple, orange, rosemary, ice and water and of course a pitcher. 

Grab yourself some fresh rosemary, about 4-6 sprigs. 

I'm pretty lucky to have my own Rosemary and some little helpers. 

I know that this makes it taste that much better! 

Slice or cube some pineapple. You won't need much I just did a little bit, maybe 1/2 cup of diced. 

Slice up some orange, I used half of one orange. *One trick I use on all my lemons, limes or oranges when I want more of their juice is I roll them for a about 15-20 seconds before I cut them. It makes the juice just come right out. 

Add the Rosemary, Pineapple, and Orange slices with some water and ice in a pitcher. Stir and let sit. We ended up letting ours sit overnight. You wouldn't have to do this, but it gives the flavors more time to blend together.

It was so tasty! I hope you think so too!

How have you been doing with your water goals?

How I'm Feeling Right Now: Tapout XT Day 3 - Plyo XT

Holy flipping cow!!! Was this a tough workout!! 

Ok, first off I wasn't even in the mood to workout. The toddler kept hubby and I up most of the night and was up way before the sun. Then we had a soccer game, when we got home we were all STARVING and did I mention we were tired?? So we ate lunch, put kids down for nap, including wild sleep-deprived but adorable toddler... All is finally quiet so I decided to get my workout in because I can't quit on day 3 right and when else in this day am I going to fit it in???

So workout is commencing, I'm dripping sweat, I've already turned down the A/C at least twice, I have adjusted the fan a multitude of times, I keep getting sweat in my eyes, I keep reminding myself to watch my form, why did I wear these pants?, and about half way through I'm thinking the whole lunch then workout thing... Was NOT a good idea... 

I did't quit, I kept going. The last 15 or so minutes really were hard. My legs were already tired and those flipping 180 elbows just suck! But I didn't quit! I finished strong! And you know what? I'm so happy I did my workout today, because I killed it!!!

So if you don't feel like working out or you aren't sure if you can do it, push those thoughts aside and just do it! You never know how far you can push yourself, mind over matter people! Anything you do is better then nothing at all! Remember IT ALL COUNTS!!!! You got this and so do I!!!

Have you ever struggled to get through a workout?

New Month, New Goals and Balance

So here we are, it's May 4th, half-way through the first week of the new month already! Crazy!!!

As I'm writing this I'm trying to figure out how I'm going to get everything I need to get done this week let alone everything I want to get done this week. I think the hardest thing through this whole journey is finding the balance. There are busy seasons, there are extremely busy seasons, there are "normal" seasons (whatever that is) and there are seasons of rest. The hard part is finding balance in all of it and keeping consistent, and that is where I tend to struggle. 

I used to almost give-up saying "I just can't do this, this is to much" and I would put my eating and work-outs aside then come back and pick up again. Anymore, I have my little pity-party, usually my husband coaches me through those and I get back up again and may just have an off day or two instead of an off week or month. But, IT...IS...HARD... The struggle is real my friends!!!! 

source

Today and all weekend for that matter I have been tired and not just "tired" I am EXHAUSTED and sleepy tired. I could sleep ALL DAY LONG! I get frustrated when I'm tired like this because I feel like I'm working out I should have more energy, why am I not out conquering the world?!?! Well, that's just not reality. The reality is I'm still human, I'm still a wife, and I'm still a momma to three little ones. My husband was so gracious and let me sleep whenever I could this past crazy, busy weekend and I am so thankful for that. Anyhow, I said all that just to let you know if you are struggling with the same thing I am right there with you. Just don't give up, do what you can when you can! No matter how small it may seem it all counts, every little change you do will add up I promise! 

So today is Move it Monday! My plan for today is  a walk on the treadmill and this month's Buttchallenge. I will start with that then see how I feel about doing any more workouts for the day. 

Source: ShrinkingJeans.net

image source

May Goals:

*Continue to increase my Mileage per week (Running goal)

*Continue to do workout DVD's 3-4x week (Strength and Endurance)

*Start adding in more free weight workouts (Strength)

*30Day Butt Challenge (Strength and toning)

*Continue Drinking gallon water/day

*Focus more on Clean Eating and eating the right amount

I will assess my goals weekly to see if they are working for me.

What are some of your goals for May?

Do you struggle with balance too and how do you deal with it?

May 30 Day Challenge

Hey Everyone!

Just a quick post to let you know about a challenge I will be doing in May. I've tried these challenges before and have only gotten about half way through them, this month I'm determined to finish the entire 30 days!!!!

If you follow me on Facebook, Instagram or Twitter you will know that I did my long run of 8-miles the other day. It sucked! I did so many hills in the beginning, I was wondering if my hill interval training had helped me at all! Of course it has, and I didn't give up and I'm not going to give up and this is why I'm doing this challenge. I need to continue to strengthen my legs. My knees need me to, they are seriously screaming at me. Well, they aren't now, but they were.. you know.

Anyhow... I found this 30-Day Amazing Butt Challenge from Shrinking Jeans and I thought this would be a great one to do to strengthen them up a bit.

Source: Shrinkingjeans.net

If you are beginning working out or aren't sure you could do all three then just pick one! It builds on itself so you will gain the strength as the month goes. I know I would LOVE to have the support so if you join in be sure and let me know in the comments. I will also be posting on the aforementioned (big word for me this late) social media sites as I do the daily challenge.

Look out May! Time for some stronger legs!!!

Have you done 30-Day challenge before?
Is there an area you would like to strengthen?

**Disclaimer: My blog posts are about my journey and what is working for me. I am not a Registered Dietician, a Certified Trainer or a Medical Doctor. Please always consult with your Healthcare Provider before starting any diet or exercise program.