12 down!

For those of you who don't know, I used to run track for the University of Iowa, but my career ended about a year ago when i tore my hamstring during practice. Afterwards, I struggled to keep my weight where I wanted it to be because I had such limited ability to workout, and was used to burning thousands of Calories a day, and carb-loading like a crazy person. I ended up gaining 15 pounds! It was a shock to say the least, for a tri-sport athlete who had never been called anything but skinny, fit, or thin her entire life.
As my hamstring healed, and I got tired of feeling gross, I decided to start a new routine; both workout and food! And the blog began...lol

I have officially lost 12 pounds from my starting weight of 155! My goal is 140 by the end of school, so I still have a little bit to go, but at my current rate...I have no doubts that it'll happen! Woo hoo!

A couple of things I've (painfully) learned through this journey:
1. You will cheat on your diet, exercise plan, and goals. Move past it, and don't let yourself feel like a failure. I was HORRIBLE with this. Always depressed after I caved and had dessert when I had eaten so well all day, or blew off a workout because I was tired. You cannot blame yourself for needing a break sometimes. Yes, successful weightloss/body changing requires PLANNED cheat meals, but sometimes they will happen without notice and that's okay. You will not lose all of your results after one (delicious) donut.
2. You cannot out-exercise a bad diet. Have you heard the phrase "abs are made in the kitchen and sculpted in the gym"? It's so true! I used to do crunches and v-ups galore trying to get a sexy stomach, when all I needed to do was be more conscious of what I was putting into my body, and lift!
3. Food is fuel. If you treat food like something to satisfy a craving, or a growling stomach, it's already too late; you haven't been fueling your body well enough! Plan your meals beforehand- what time you'll eat them, how much of each macronutrient in each meal, etc. By eating 5-6 small meals throughout the day instead of 3 large meals with "snacks" in between, you keep your metabolism revved, and feel more energized! Fuel your body with what it deserves, and it will show you love back by sculpting itself into a leaner, better body!
4. A gallon a day keeps the fat away! I drink a gallon of water everyday. It helps with energy, suppresses hunger, skin health, and digestive function. Before I actually purchased a gallon container,  I had no idea how short I was on my water intake! Now, although I do have to carry around this jug, I always know if I'm behind for the day.
5. Sleep is critical. Sleeping too much can slow your metabolism down, but not getting enough is far more detrimental. Get enough sleep! Many adults, either in college or older, think that they can get by on 5 hours a night. This is just simply not true. Sleep studies have proven time after time that although your sleep requirement lessens as you age, the minimum never goes below 7 hours! I aim for 8.5 every night, but everyone is a little bit different. Rest is crucial for your body to recover, especially if you are implementing a new exercise program!
6. LIFT WEIGHTS! Ladies, do not fear heavy weights...embrace them! It is a myth that women will get bulky or manly if they lift weights, and that they should do cardio instead. Women simply do not have the levels of testosterone that men do, so lifting will actually work to increase lean body mass, not increase total body mass.

Here's a great resistance exercise I love because it works your arms, chest, back, and abs all at once! Also a good transition between cardio and weights. Your body stays in a straight plank during the whole exercise, your arms are actually the only thing that moves! They're essentially push ups in the air.

Remember: invest in your body...it's the only one you get!
Have a great week!!!
<3 MK

"Nuts" for these goodies!

John was away this past weekend...at the MASTER'S. Lucky a** lol. But Bear and I had plenty of fun while he was gone at the dog park, going for walks and car rides, and napping on the couch watching girlie movies :D.

 

He brought back this super cute half-zip for me which was so sweet! I love it and have already worn it everyday that he's been back haha.





 

On a "foodie" note, I am seriously loving my new organic goodies. I am all about the convenience of PB2 and how low fat/high protein it is! I've been mixing PB2 (w/water), chia seeds, and banana together for a tasty breakfast on-the-go! For those of you who aren't familiar with PB2, it's a powdered peanut butter that you can add to whatever you'd like for a boost of nutrients without the fat and oils of the processed kinds! No more skippy for this girl!

This is the first time I've actually tried any of these items, and the hardest to get used to is definitely almond butter. SUCH a strong taste. But it goes great with sliced apples for a pre-workout :)

Have an amazing day! It's thunderstorming like CRAZY here, and I have a day full of studying and coffee ahead of me :)

♥MK

Snack time is the BEST time.

Lately I have grown a new appreciation for my "meals in between meals"...aka the 2nd and 4th meals of my day (I always shoot for 5). 1, 3 and 5 are the classic breakfast, lunch and dinner times...or about 7am, 1pm and 7pm. But the exciting 10am and 4pm meals are really what it's all about!
Here are a couple of "snack" meals I've made myself lately that I absolutely love for quick, easy and delicious food.
#1: edamame with smoked salmon!

I love this because its essentially all raw! How cooked/warm you like your edamame is really personal preference, but I tend to get the steam-in-the-bag variety...which still only takes 4 minutes! I'm not very picky on brand of smoked salmon, but 2 ounces is definitely enough because of how strong the taste is. Altogether this meal was 293 calories: 10.8 grams fat, 18 grams carb, and 31 grams protein! Such an easy way to get protein!!!

#2: avocado caprese salad!

D.E.L.I.C.I.O.U.S. Seriously though, I think this is the new "staple salad" in our house. Just cut up a large vine tomato, one avocado, and fresh mozzarella (as much as you'd like). I used a whole pound of moz and it was a little cheese heavy, but just barely...so next time I'll probably use a little more of the other two! I seasoned mine with fresh ground pepper and it was perfectly simple. John got a little crafty and added sea salt to his and said it was good too! The calories for this really depend on how much of each ingredient you scoop up...but it is super low-cal and healthy!

 #3: green beans and sea scallops!

I love this for my 4th meal in late afternoon! So simple yet filling! I usually steam my green beans unless I am including them in a stir fry or something along those lines. Scallops can be cooked so many different ways, but so far my favorite is pan-searing in a tiny bit of olive oil! Total calories were 176: 0.5 grams fat, 13.4 grams carb, and 13.7 grams protein!

Have a wonderful evening! 

MK <3

Keep calm...cheat meals are in sight!

Spring is FINALLY here! Thank god, I have been going through PSBD (post-spring break depression) and wearing sandals feels oh so good.
I have been having some serious success lately; down a couple of pounds, skin looking radiant, and less migraines! Clean eating has been so good to me. But (to bring the post title into this) it is so important to reward yourself! Even the most dedicated and motivated person will crash and burn if they don't have their own personal light at the end of the tunnel. This week, mine was PANCAKES! Oh my gosh, after keeping my carbs to a bare minimum these were so delicious and a great way to follow up my Sunday morning cardio.

The rest of the day was spent getting new workout gear (YAY) and grilling for dinner with some friends :) I had a turkey burger wrapped in lettuce instead of a bun, green beans, and wild rice! A semi-cheat, but still awesome! 

(Sorry for the less-than quality picture)

Have a great week! I can't wait to break out my spring clothes!!!

MK