My Fitness and Nutrition goals for 2014!

2013 was an amazing year! It will be hard to beat. However, if there is a year to beat it 2014 is that year. A lot of big, exciting, special things are happening. Two of the biggest include…

  1. I will be traveling to Thailand with my Fiance!
  2. Later in the year, we will be getting married!

I am calling our trip to Thailand our premoon, since it is going to be an amazing adventure taking place before my fiance and I get married. Thailand has always been on the top of my list of places I desire to visit, and now that two of my best friends have moved to Asia, It seems much more doable.

Our trip is planned out according to where in Thailand we are going to be on which day, but from now until we leave, I will be reading up on Thailand as much as possible.

I have also found Pinterest and Instagram extremely helpful while planning this trip. Surprisingly, Pinterest and Instagram have become little tour books on theirc78f233e7abc2a0286ba0f215f5e42a2 own.¬†I have now started a Thailand pin board based on what I want to see while I am there. This is going to be an amazing adventure, and because I am a crazy runner girl, I am bringing my running shoes too. ¬†Honestly, I don’t know how much running I will be doing, but when I do go on a run, I will be sure to blog about it. I am not going to be too hard core, because vacation is about relaxing, plus I have been working out pretty hard in the gym lately, and it may be nice to have some time off. But one of the best things about being a runner, is that you can run anywhere in the world. So my newtons will be in my carry on.

Now that we are on the subject of running, it may be a good time to reveal to you my Future Race Line Up and RUNNING GOALS for 2014.

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As of now I am registered for three races.

  • The Four Courts Four miler, scheduled for March 15th. During Christmas I had won a free race entry for this race. It is a fun run I have never ran before so I am excited to run it.
  • The Cherry Blossom 10 miler, scheduled for April 6th. This race is the first race I ever ran, 6 years ago. It is also one of my favorite races. I was very lucky to get in considering it is a lottery.
  • The Parkway Classic 10 miler, scheduled for April 13th. This is a race I run every year. It is my favorite 10 miler in the area.

SO OBVIOUSLY I AM LOOKING TO PR IN THESE UPCOMING RACES. And, because of the extreme cold temperatures that we have experienced over the last week, I actually have been doing HIIT on the treadmill. I have been averaging a 7:30 min/mile but at some points running between a 6:00/ 6:30 min/mile. By doing sprints like this I am working my fast twitch muscles. I am planning on continuing to do different types of speed work at least 2x a week in order to improve my speed, so I can PR in these upcoming races.

I am not sure which other races I want to run yet. I definitely want to run a couple half marathons, and I am back and forth on whether I want to run a full this year. Full marathons are a huge time commitment for me, so we shall see.

RUNNING GOALS 

  • Run 2014 miles in 2014. Lets see if I can do it, or how close I can get.
  • Read The Cool Impossible. This is the next book following Born To Run. I started it, but put it down because of my marathon training. I am ready to really read it, and use it to improve my running.
  • Learn more about heart rate and how using a heart rate monitor can improve my running. I have been using a heart rate monitor while lifting heavy in the gym. I have found it really fascinating seeing how in some exercised my heart rate stays consistent and how in others it raises and lowers. I have a heart rate monitor for running, so I want to learn how to use it to improve my running.
  • Subscribe again to the magazine Runner’s World. Lately, I have been reading Runner’s World and I feel like it now caters to the beginner runner. However, although the information is stuff I already know, there is also a lot of great inspiring stories in it. So for motivational reasons I want to subscribe again. Plus I buy it every month on the news stand.

As you all know, last year I got really passionate about weight lifting. I think it is very important to do along side running. It makes me a stronger, faster, injury free runner.82ae592f4275b619c540ce05d348e388

WEIGHT LIFTING GOALS for 2014

  • Start and complete two rounds of the clutch transformation. Start and complete the clutch cut. This will be a total of 12 weeks of clutch. Start in March when I return from Thailand.
  • At one point this year I want to be able to do 5 unassisted pull ups. I can’t even do one at the moment.
  • I want to be able to do a handstand. I am always in awe of all the cool yoga poses I see people doing on What’s Beautiful, and on Instagram, and most of them are handstands. Handstands are so healthy for you, and they make you very strong.
  • I want to see some abs. Nothing too crazy. But some baby abs would be nice to see.

Because I want to see some abs, and everyone knows abs are made in the kitchen. So here are my Nutritional Goals for 2014.

NUTRITIONAL GOALS for 2014

  • Be more strict about eating veg.
  • Meal prep weekly.
  • Continue to cook more. Eat out less.
  • While doing clutch follow clutch diet and supplement plan.
  • Read all my cook books.
  • Continue to stock my kitchen with the tools I need.
  • Organize my recipes so they are easy to find when I need them. Maybe in a recipe box.
  • Subscribe to vegetarian magazines. This will help me stay on track and motivated to cook more.

*Make and inspiration board and change it often. This way I stay up to date!*

And saving the best for last, Getting Married!!

Best wishes from me to you for 2014!!

What are your 2014 goals? Where are you traveling? Which races are you running?

Articles you may like…

© 2014 sweatdaily

Tips on how to keep your New Year’s Resolution!

Happy New Year!4e777969cd7382b6a99a3809cca1c625

What is 2014 going to be like for you?

You can’t control everything that happens to you in 2014, but what you do have control over is which goals you choose to set and how you plan on reaching them.

Most people hate New Year’s Resolutions. Most people think they are pointless, and never set them. I guess, I’m not like most people, because I love them. I always set them, and I make a great effort to stick to them.

And although, I make a resolution for the year, I also always have other goals I am trying to reach. After reaching my current goals,  I then set new ones.

However, not everyone is constantly making goals, and for some, they dread it. Others set a New Year resolution and by February forget their resolution ever existed.

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So here are some fun tips to get you setting a New Year resolution and sticking to it.

  • Be specific, and well detailed.
  • Have a game plan.
  • Be inspired and find support.

The two most common resolutions are…

1) Diet and loose weight. 

If this is your new year resolution, the odds are you are going to fail. Why? Because there is no game plan. A couple years ago, my resolution was, “I’m going to eat one unique, exotic, interesting food a week.” This resolution being more specific¬†was totally doable. It¬†got me out of my rut of always throwing the same food into my grocery cart. It also got me exploring health food stores, such as MOM’s Organic Market and Whole Foods. I would literally grab one item I knew nothing about, and throw it into my cart. I would go home research it, learning how to prepare it, and what it went well with. This one small resolution changed my life. I began exploring new food options. I discovered a passion for cooking. ¬†I started meal prepping. And with out even realizing it at first, I began to eat healthier and loose body fat.

0019f04590beca7cf63eb89e770abeccSo this year, instead of focusing on dieting, and counting calories, try focusing on living a healthy lifestyle. Focus on making healthier food choices. This may not be as easy as it seems, because the sad truth is that many people are confused and simply do not know what is healthy. If you fall in this category it is not your fault. Advertisements play so many sneaky tricks on us by calling products fat free, low fat, diet, when the truth is these products are really overly processed, full of sugar and chemicals. Even fat free milk, which sounds healthy, is actually processed. They suck out the fat and replace it with chemicals and 12 grams of added sugar per cup. The average woman should only get an average of 25-30 grams of added sugar a day.

So start to educate yourself… This is important!

It’s time to…

  • Read labels and avoid chemicals.
  • Promise yourself that you will choose organic, cold-pressed, raw, unrefined, unprocessed foods.
  • Eliminate added sugars.
  • Meal prep.
  • Cook your own food.
  • Have fun by researching and trying new foods and recipes.
  • Become a foodie, and choose high quality foods.
  • Really make an effort to learn about exactly what you are putting in to your body.
  • Download apps, get the tools, you need to succeed.

This may be a time commitment and a financial investment, but it is worth it in the long run. You deserve this!

Once you have truly learned about selecting a healthy food choice, and your get on a regular routine of living a healthy lifestyle, it is then that you can take it up a notch. It is then that you can count macros and carb cycle.  There are a lot of apps that can help you learn a healthy food choice, and later log your food. My favorite is My Fitness Pal.

2) I’m going to work out more… is another common resolution.

If this is your New Year resolution be prepared to fail. Why? Again there is no game plan. Instead, choose a plan. There are tons of free weightlifting plans on bodybuilding.com.

Weight lifting

961f5fe107c5336873307876076622b7In 2013, I decided, along side of my running I was going to incorporate weight lifting, into the mix. I had been running everyday, but wanted to improve my speed, and prevent injury – so it was time to get strong. When training for a full or half marathon I always had been successful while following a disciplined training plan. Because of this, I knew I needed one when it came to weight lifting. That being said, I saw amazing results in the weight room because I followed the Livefit Trainer, by Jamie Eason.

Honestly, the Livefit trainer changed my life. I have never seen such amazing results in my body, and the best part is my running has significantly improved.

“Change your mind set. Stop focusing on getting skinny! Instead focus on getting strong. If you focus on getting strong, the fat will melt right off.”

f57e16d7b28f64b14239426e40d574f6One way I found success was to record everything. When you write down how heavy you are lifting, next time you lift heavier you will feel more accomplished, by setting a new PR. Also when you record everything, you will be amazed how much you are actually doing. One leg day, after counting all of my reps and sets, I discovered I did 180 squats that day. Pretty amazing!

Running 

22f9d787894089d24454f97454f7d2fcMaybe you don’t belong to a gym… maybe you would rather choose to run as your source of exercise. ¬†Well you are asking the right person, because I am a runner. Running is my thing.

Again you need a game plan and a detailed goal.

Start Racing…

I love racing, so this New Year I would suggest signing up for a race. By signing up for a race, you will have a specific date you must physically be ready to run by. In the summer, in the DC area, there is a 5K every friday in Crystal City. So if you are choosing to run shorter distances such as a 5K, consider signing up for several. Maybe your goal will to be to race once a month.

If you are choosing a longer distance, such as half marathon or full, allow at least 16 weeks for training. There are tons of online training plans. My favorite running plans are written by Hal Higdon. I have trained for all of my full marathons, by using his plans, and I found success.

Log your miles…

Another option is to set a milage goal, for example, maybe you want to run 20 miles a week, or 100 miles a month. (These are all very doable goals.) Maybe you want to do a 30 day consecutive running challenge, where you run at least a mile a day everyday for 30 days.

There are several online running logs, you can use to keep track of your miles.classic-log Because I have a Garmin, I use the Garmin Connect center. But if you do not have a Garmin, you can use a free log on runnersworld.com. Another option is Daily Mile. There are also many apps to record your miles, such as, Run Keeper or Map my Run.

¬†Stay Inspired beyond social media…

Although social media sites, such as Instagram, Tumblr and Facebook can be very helpful and inspiring. There are times when you find an inspiring article in a magazine that you want to tear out and keep. In this case, I find it very helpful to create a story board, or inspiration board/wall. This is simply a physical spot on a wall, or a cork board that you can pin inspiration and notes too. This helps you stay organized. Another option is to join Pinterest, the online option for a pin board.

Also if you keep a day planner, don’t forget to write down your daily workouts, and good eats.

To find support…

The people who see the best results in most cases have a workout partner, or a running buddy. Sometimes it is hard to find someone with the same schedule as you. (I have struggled with this.) ¬†So in order to find support there is a ton of online fitness community you can join. My favorite is What’s Beautiful by Under Armour. What’s beautiful is free, and by joining you are able to learn new things, be inspired by others, participate in challenges, and get never-ending support.

Instagram is another form of social media, that can make a huge difference in keeping you motivated.  People think Instagram is just a personal photo sharing app, but the truth is Instagram has much more to offer.

Instagram is an information source. You can search hashtags that lead you to, personal trainers, running coaches, small businesses, professional athletes, athletes trying to inspire, chefs, nutritionist, foodies, etc.

You can learn new yoga poses, new recipes, new workouts, new equipment, new gear, and so much more. You can follow people who inspire you. You can follow companies. The information and knowledge you can find, is at your fingertips. It comes quickly and is never-ending.  You can also hashtag your personal photos, which your followers and others  might like or comment on Рthis support alone may be just the motivation you need.

Another fun thing about Instagram is you can easily join a challenge. There are tons of challenges going on and all you need to do is use the challenge hash tag. There is also daily hash tags, such as #transfomationtuesday used on tuesday or #flexfriday used on friday.

If an online fitness community isn’t enough, try joining a Crossfit gym, yoga studio, running club/group, or local gym.

So there you have it.  These are my top tips on how to be successful when it comes to nutritional and fitness goals this new year.

Questions for you…

  1. What’s your New Year Resolution?
  2. What tips do you have to stick to a resolution?
  3. How do you stay inspired?

© 2014 sweatdaily

Articles you may be interested in.

  1. New Years Resolution 2013
  2. Food… doesn’t have to be fatty
  3. I’ve been drinking my sugar.¬†
  4. Livefit Trainer and Fitness apps
  5. Transformation Tuesday

my first HAIR FACT FRIDAY post.

HAIR FACT: Your fashion magazine is lying to you…

sooo many lies… that I can’t stand to read them anymore.

The other day, my co-worker and I started talking about how much false information is exposed in the pages of some of the most popular highly respected, fashion magazines.

In one of them, there was an article about how one can cut costs on a hair cut. They advised the reader to go to a more expensive senior stylist to get the hair cut of their dreams. But then to save money, go to a cheaper junior stylist, and tell them to just trim following the lines of the cut they already had.

Let me tell you why this does not work. 

First of all let me make this very clear, we are talking about HAIR SALONS, not barber shops, hair cuttery, super clips or anything like that.

So lets get started…

You may be asking what is a senior stylist? A senior stylist is one that has been in the hair industry for a very long time. A senior stylist has years and years of experience, some 30 years or longer.

A junior stylist may be younger and definitely does not have as many years of experience as a senior, but many younger stylists are eager to travel to hair shows and classes. They are the ones that are always determined to know what’s new and hot, always trying to keep up with the trends.

Both are great, professionals!

So back to the magazine article…

If you go to one stylist to get your first hair cut and then go to another stylist to just follow the original cut, it is insulting and impossible. It is insulting because everyone cuts differently, whether it is a senior stylist or a junior stylist, we all have our own creative touch, so please don’t tell us to cut like someone else. Also, we don’t all use the same brand of tools, or products, which is also a major factor.

Also if you have waited more than 4 weeks to get a hair cut it is almost impossible to see what your previous cut is. Hair grows differently depending on your natural hair patterns and hair-line. Also hair is different depending on the seasons. One hair cut that worked amazing for you, in the summer humidity, may not look the same in the dry winter, especially for those that have curls. Another thing to consider is breakage Рcertain parts of your hair may not grow as fast or may not grow at all, because of breakage. Another factor, to consider is your hair goes through changes, hormones, new medications , etc. can change hair. Your hair may have been at a different state when you got your previous hair cut.  So as you can see, it is not as simple as the fashion magazine claims it to be.

My advice to you is to find a hair stylist you love, who can give your your dream hair cut in any season, and stay loyal to her. The better your stylist knows you, the easier it is for her to cut and color your hair. The more your stylist sees you, the more familiar she becomes with your hair and life style. The more you see your stylist the easier it is to speak the same language. The longer you see your stylist the more life changes she gets to experience with you… weddings, baby, etc. When life changes, hair changes.

When it comes to fashion magazines, hair stylists are not writing articles on hair, ¬†journalists are… and when it comes to advising you on products to purchase, they are just advertising for the products that pay them to- so when in doubt ask your hair stylist.

Bottom line, for your best hair days, stay loyal to your hair stylist and use fashion magazines to seek inspiration not information.

Stay loyal to your hair stylist and ¬†I promise you…

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To all my very loyal clients. Thank You!

© 2013 sweatdaily

Running on Martha’s Vineyard

So now that you all have heard my exciting news– that happened on Martha’s Vineyard. It is time to reveal to you some of my favorite places to run on the Island.

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East Chop, located in Oak Bluff, is by far one of my favorite places to run. It is about a four mile run, two miles down hill, turn around, two miles up hill.
However, you can make your run as long or short as you want.

On this vacation I ran East Chop a couple times. I did a 10k by adding an extra two miles easily. After running down East Chop I made a right heading towards Vineyard Haven, then turned around after I ran the bridge. During this run, I felt amazing. It is crazy what a difference cooler weather can be.

Now the reason why I love running East Chop is because the scenery is breath taking. You get the opportunity to run right along the water. You are so close to the ocean that you can hear waves crashing. Most days there is an ocean breeze.

Also the beach houses along East Chop are beautiful and full of character. Although, there is also the famous East Chop light house, which gets attention from tourists, this running route is never too crowded. You won’t feel alone, because you most likely will see a few other runners.

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Another awesome place to run is the Oak Bluff harbor to Edgartown. Let’s explain. I ran this a couple times. There is a sidewalk that runs along the beach with spectacular views of the water and boats coming in. The harbor leads you to a bike path that takes you to Edgartown. On your way to Edgartown you will pass Jaws Bridge. Jaws Bridge is a fun place to pass because it is the famous bridge people jump off into the water. At this point it has been four miles and a great place to turn around, if you are trying to fit in a nice 8 miler in. The last time I ran this the sky was overcast, on the way back the sun came out. I remember running the last couple miles fast to get home in time to hit the beach.

So if you are looking for fun places to run on Martha’s Vineyard make sure you check out these routes. And while you are at it, jump off the Jaws Bridge!!

Where is your all time favorite place to run?¬†Have you run on Martha’s Vineyard?

© 2013 sweatdaily

Alive Juices

I first learned about juicing when I read the book The Crazy Sexy Diet, by Kris Carr. Immediately after reading this book, I knew I had to try juicing. This led me to buying a juicer, purchasing organic produce, and later even growing my own organic vegetables.

Soon after learning how to make my own juices, I started to see juicing everywhere, including on Dr. Oz. It was refreshing to see that my new healthy habit became trendy and went main stream.

WHY JUICE?

The Pros
The health benefits of juicing are never ending. When you juice the organic produce’s enzyme, antioxidants, and vitamins are absorbed into the blood stream immediately. Consuming freshly juiced juice also helps balance the pH level of the body. Because these juices are normally alkaline they help eliminate any acidity and toxins.

The Cons
Even the most healthy, positive thing, has some negative traits. In order to achieve the most high quality juice, you need a cold pressed juicer. These juicers are very expensive. The more affordable juicers make fine juices, but these juices need to be drank immediately after juicing. The longer you let them sit, the more they loose their healthy benefits. Also juicing takes a lot of time, produce, money, and can be very messy.

However, these negative aspects can be eliminated with Alive Juices.

ALIVE JUICES

Alive juices

Alive Juices is a new juice company located in Washington, DC. They are unique and different from any other juice because…

  • They use USDA certified organic produced.
  • They freshly press their juices and do not pasteurize them, preserving all living nutrients and enzymes.
  • The juice recipes are NOT based on a raw food diet, but rather are based on nutritional research, which supports the combination of both raw and cooked ingredients. The goal is to ensure that all nutrients is absorbed directly by the body as efficiently as possible.
  • Alive Juices also used ingredients such as ginger, garlic and sprouts

Because of Alive Juices you can now have all the healthy benefits of juicing, but you don’t have to do any of the work.

No purchasing an expensive juicers.

No wasting your time shopping for organic ingredients.

No making the juice itself.

No cleaning up a messy kitchen.

Because, Alive Juices does all of the above and they deliver.

Alive Juice 2

MY REVIEW

I was fortunate to have the opportunity to try Alive Juices. The green one of course was my favorite. The thing that I liked best about the flavor of these juices is that they are not over powered by sweetness. The juice itself was very smooth and mild. These juices are amazing by themselves, but you could also get creative with them by blending them with your protein powder.

I am so happy Alive Juices stumbled upon my website, because their juices are amazing and they want to give you a gift. All of my readers receive 10% off their first purchase. Feel free to contact me if you have any questions. And for more information on Alive Juices please check them out on Facebook.

© 2013 sweatdaily

 

 

Beet and Lentil Dip

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Inspired by Hummus. On the right is Beet and Lentil dip.
Ingredients:
  1. 1 large roasted or boiled beet
  2. 1/2 cup of cooked green or black lentils
  3. lemon zest
  4. garlic clove
  5. 2 tbsp of cold pressed olive oil
  6. 2 tbsp of tahini
  7. sea salt

Directions:

  • Combine all ingredients in a food processor.
  • Blend until smooth.
  • Pair with cut veggies and/or pita bread.

Note: This dip is sweeter than hummus. Feel free to add any other ingredients to enhance flavors. Get creative and make it your own.

Enjoy!

© 2013 sweatdaily

I’ve been drinking my sugar.

I don’t eat cupcakes everyday.

I don’t buy bags of candy.

I avoid cookies, brownies, other pasteries.

I never thought I had a sweet tooth, but I am discovering I actually do…

Let me explain…

I have learned tons from the Livefit trainer. Among the many things I have learned how to eat clean. Through the process of adjusting to this eat clean lifestyle, I have learned about macros, and discovered the My Fitness Pal App. This app is amazing. I’ll take anything that will help me stay organized, (my biggest weakness.) After exploring some of my favorite foods through this app, I have realized sugar is everywhere.

Sugar is necessary for good health.

So how much it too much?

How many grams of sugar does the average human need daily?

According to the American Heart Association the average women should limit their intake of sugar to 6 teaspoons, which translates to 30 grams of sugar daily. For men, AHA recommends no more than 9 teaspoons, which translates to 45 grams of sugar daily.

Now there are different types of sugar, natural sugar found in fruits and vegetables, and added sugar found in deserts, drinks, condiments, etc. This measurement the AHA is recommending is for added sugar, and this is where my problem lays. I drink a ton of tea, most of the time sweetened. I also drink a ton of sugar filled coffee drinks. So it is time to make a change.

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Over the last year I have been really good about shopping organic, cooking my own meals, meal prepping. All of this has played a major role in me seeing results. Professionals say in order to see results its 80% diet, 20% exercise. And although, I have been eating clean, what I am discovering is I am drinking my sugar.

So I am going to declare a goal/challenge. I am going to start paying closer attention to how much sugar I am getting daily, no processed sugars. I am going to give up my sugary teas/lattes for 30 days, hoping that when the 30 days are up I won’t desire them anymore. This is going to be a tough challenge for me, especially during the summer when nothing is better than having a sweet iced tea, or an iced latte. But the truth is, I rarely drink alcoholic beverages, so if I can get rid of this bad habit, I will be golden.

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On another note, I can’t believe how stupid I was. Yes, I know that Starbucks drinks are sugary, but honestly my jaw dropped when I saw how many grams were in some of these drinks. My all time favorite Chai latte has in the grande size over 40 grams of sugar, and then in the venti size 66 grams. Ugh. While people talk about cheat meals, I have been having cheat drinks.

Also, I follow tons of Fitness models and competitors on Instagram. They are a wonderful source of inspiration and information. When they are in training mode or preparing for a photo shoot, most limit their sugar intake to 30 grams or lower daily, this includes natural sugars. However, this may seem extreme to some.

So now that you know my challenge, my goal… let me tell you the game plan.

I am going to continue reading Instagram, Tumblr, blogs, books, magazines, for inspiration and information. I am going to keep my fridge stocked with healthy (natural sugars) fruit and veggies, that are colorful and in season. When I drink tea, it will be organic, fresh brewed unsweetened. If I need it flavored or sweetened, I will add fruit or mint, and only sweeten with stevia. Same for coffee drinks. I am hoping this will help limit my sugar intake, but also get me drinking more water and protein shakes.

Anyway, the other day I was craving sweets, so I decided to go shopping. I ended up picking up these colorful organic beauties.

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My favorite part about the seasons changing, is that the food changes too.

Questions for you?

  1. What is your favorite thing about the seasons changing?
  2. Do you eat too much sugar?

Join me with my challenge! We can keep each other on point. For more inspiration follow me on Instagram. 

© 2013 sweatdaily

Getting Lost while Running!

Yesterday, I got lost running!  

I started running on one trail, then I ended up in a neighborhood, then I realized I was lost. Being lost was not a scary thing, it was actually really fun. It gave me the opportunity to explore.

I ran hills I hadn’t run before. I discovered new neighborhoods I hadn’t been to. I saw some gorgeous houses, gardens, I even randomly ran passed my old pool club, I use to swim at when I was a kid.

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I wished I had my pool pass. Jumping in the pool would have felt really good. I miss being a member of AFC.

Although, DC is a “Running City” full of runners, and running trails. ¬†Running the same paths everyday can get really boring, especially after 6 years of running here.

But running totally lost, was very refreshing. It mixed things up. Not knowing where you will be the next turn, made my running route unique. This is something I am going to try more often, I actually tried it again today.

Have you ever gotten lost while running? Do you ever just run, not knowing how far you are going or where the path might take you?

© 2013 sweatdaily

I Challenge you to…

Hey lovelies,

I have been feeling pretty amazing lately…

Because of you, I have never been so inspired.

Because of my hard work, I have never seen so much progress.

The What’s Beautiful Competition has exposed me to some amazing female athletes, who are setting goals, and reaching them. Because of this I am finding myself feeling more organized, and pushing myself to my fullest potential.

The Livefit trainer has done this for me as well. Although, it is not customized to the individual, (the exercises were hard, intense actually,) but it has made things easy. With out this plan, I would have been totally lost not knowing what to do in the weight room, but instead every exercise and meal was laid out for me with directions and videos. I have been amazed with how much I have learned about lifting heavy, circuit training, heart rate, eating clean, macros, supplements, etc.

I now more than ever, want to become certified in personal training, and sports nutrition. (This is something I have thought about for a very long time, but now I am going to do it.)

I have inspired J and L Рthey both want to complete phases 2 and 3.  So I have decided to repeat Phases 2 and 3 of the Livefit trainer. This time I am going to focus a little closer on eating clean.

This week L and I hit the weight room and started the first week of phase 2. I have realized that this is going to be quite interesting. By repeating these phases I  am getting the opportunity to really see my progress, because I am lifting heavier than ever. I am setting new PRs on most exercises. When I first started lifting I was using 5-10 lb dumbbells and a 20 lb bar, now I am using 15-20 lb dumbbells and 40 lb bar. I am much stronger then I use to be.

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Another thing I am setting new PRs in is my running. Because of my new strength I am also running further and faster.

Also, because of the What’s Beautiful competition I am learning new things like how to use the TRX for planks and push ups. And because the What’s Beautiful competition is all about challenges – I will leave you with this challenge. How many push ups can you do in 1 minute?

 

263229_10101135950428286_874631665_n-1See how many I can do by checking out my video on YouTube.

Good Luck on the challenge! And make sure you let me know how you do!

How many push ups can you do?

© 2013 sweatdaily

 

Transformation Tuesday

There are a lot of different themes on Instagram. To name a few, there is Throwback Thursday aka TBT, or on Friday, Flex Friday. All of the themes on Instagram are really fun to participate in.  However, out of all of them Transformation Tuesday is my favorite.

I love Transformation Tuesday because this theme is the most inspiring. It is extremely motivating seeing people’s transformations. How far they have come. How much weight they have lost. How much muscle they have gained. It is the ultimate proof, that if you make a lifestyle change of eating clean organic food and dedicate time to training hard, you will see results.

Because you are seeing yourself every day, sometimes it is hard to notice the positive change. I find it helpful to take progress pics and I label them with the date they were taken, that way I can really compare, and appreciate my hard work.

So here it is my progress pic, my Transformation Tuesday. transformation tuesday

I am hoping my progress pics will inspire you, as much as other people’s have inspired me.

I also came across this amazing blog post,

This Trendy ‚ÄúStrong is the New Skinny‚ÄĚ Thing (and what it could mean for the next generation of¬†girls).

This is a must read so click here and read it now. It basically talks about the American tragedy of how and why a large majority of young girls spend their time obsessing over their weight.  Devoting endless hours, energy, emotions, and effort into being skinny.

This is my favorite pic from the blog.

This is my favorite pic from the blog.

The author claims that her new goal has changed from ‚Äúbe a size zero to¬†do a motherfucking pull up.”

 

254cc5b92387a31c8da38770cacaa81dIn the blog post she reveals how painfully awful it was to be 104 pounds- all skin and bones, and how amazing she feels now strong and fit.  Wishing someone would have told her sooner that Strong is the new Skinny, she is now trying to encourage girls to be strong, fit, healthy.

I love everything about this post and honestly couldn’t agree more – Strong is the new Skinny! And as you can tell from my progress pic, I was never fat, trying to loose weight, but rather I was just skinny,¬†scrawny, (even though I was running everyday)¬†Now, after adding weight lifting to the mix, I not only look stronger, but I actually am…

oh and p.s. I can do a motherfucking pull up. 

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© 2013 sweatdaily