Being Your Best You: Strength

Welcome back for week 3 of the July Challenge link-up! 

Today we're hitting one of the more important pieces of your training plan - Strength. 

So you've been wanting to get strong, you've been wanting to get lean and you've been wanting to see muscles, right? 

You want it, but you may just not know how to get there.

You don't know what to do with the weights in the gym, you don't want to be the only girl in the weight room, you don't want to invest in your own equipment at home and you really just don't know where to start! Believe me, I didn't know either. 

I switched my focus from running myself into the ground to a strength, conditioning and lover-of-trying-new-things  attitude and I've never been happier.

Being a short on time 20-something I've been hot on the search for workouts that I can do quickly and efficiently. Last week Brooke sent me a note and said that I should download the 12 Minute Athlete App and I am seriously hooked. 

You open the app, select what equipment you have (or don't have) and it puts together a list of exercises for you to do. 

The format is 12 minutes total - 30 seconds on, 10 seconds rest, and on to the next 30 seconds of work in a circuit form. 

If you like what you've been given - awesome you're going to rock it! 

If you don't like it, shake your phone and it will give you a new set of exercises. 

If you're comfortable with some and not others, all good - you can modify it to fit your needs. 

For example - if I can't do "Reptile Push-Ups", I do a modified regular push-up version instead! 

No time? It's only 12 minutes.

No equipment? There's a "no equipment" option.

No experience? Modify. Practice. Improve.

Want to use a kettlebell? It lets you select that in your options.

Loved a workout and want to save it? You can do that too!

Plus, there's this great animation and there's example videos for every. single. exercise. 

 

From experience, my health, confidence, fitness and overall strength have completely improved once I decided to focus on my muscles.

Go get after it and find out for yourself!

Chelsea, Rebecca and I would love to hear what you do to make yourself stronger, both inside and out! 

Being Your Best You: Energy

Wake up! Wake up! I need you to get excited with me for just a few minutes. 

I know that's a lot to ask considering that it's Thursday and we are already looking forward to no morning alarm on Saturday morning, but I have another important topic in this month's July challenge. 

To me, energy is like currency. You can earn it the same way that you can spend it.

At the end of the day your energy is something that you can manage if you want to, and something that you can then choose to spend whichever way you'd like to as well.

"Earning" energy is different for everyone and I truly believe that it comes down to your personality type. Introverts recharge through alone and quiet time. Extroverts recharge in the loud and obnoxious company of others. Many of you have never met me, but I'm an introvert through and through so I'm going to share the ways that I, as an introvert, earn energy and refill my tank. 

:: Rest

Seriously, sleep. Get the sleep that you deserve each and every night and get the non-sleep rest too. Netflix binges count.

:: Say "No"

This goes back to our balance conversation that we had last week. The more you say "no" to things you're not 100% wanting to do, the more time and 'energy' you get to put back into your life and the things you find to be the most important and meaningful to you. 

:: Nourish your body with clean and healthy foods

I've never finished a bag of potato chips and thought "Wow, I have so much energy now."

You can avoid that gross-all-the-time feeling by sticking to healthier foods like vegetables and good proteins while avoiding empty calories and "bad foods" that we all know aren't good for us. For me, meal prep is the key ingredient to this effort - but that's something we can talk about a different day!

:: Work out

Okay so I know this sounds like it's a way to spend energy - but it's also a way to get the blood flowing and to "get the fuzz out". If you sit around all day, chances are you're going to feel a little lethargic. Try moving your stuff for at least 30 minutes a day and see what it does for your energy levels and overall outlook on life!

Then from there, spend your energy however you choose! Whether that's being social with friends, going out dancing, putting in a little extra effort at work or going hard on reading blogs!

Chelsea, Rebecca and I would love to hear how you energize yourself in the comments and on your own blog in the July Challenge link-up!

Don't forget, there's more opportunities to join the link-up each Thursday in July!

July 24: Strength

This week is all about health and fitness. Share your favorite workouts, tips, tricks, and ways to reach your peak strength. 

July 31: Total Package 

With this being the end of the month and the last day of the link-up, share with us how you define being the BEST version of you. Get creative; anything is fair game here! 

Being Your Best You: Balance

Balance is such a tricky thing, isn't it?

If you're anything like me, you want a mixture of the following things in your life:

:: Do well in your job and make all the money

:: Have great relationships with friends/family/significant others/pets

:: Eat right and get/stay in good shape

:: Make people laugh everyday

:: Perfect hair / nails / wardrobe / accessories

:: Indulgence and entertainment

:: Relaxation and binge-watching Netflix sessions

:: Blog & read all the blogs.

:: Happiness

There's more, but I think you see my point. 

You want it all. 

But doesn't having it all sound a little bit exhausting? 

I've always been a do-it-all-or-die lonely kind of person. I sit on the Type-A side of the fence, but I think you knew that about me from my tales of running 100 miles a month for 4 years, three college degrees in 4 years, writing two blogs, working a high-profile job, stressing over things I can't control. 

Those are all sad examples of the way I've always been hungry for "more". 

Over the past year I've learned the valuable lesson that doing "more" doesn't make me a better person. It makes me tired. It makes me a worse friend. It empties my tank and takes away the opportunities that I have in front of me to become my BEST me. 

The important lesson I've learned is that balance makes me the best me.

Balance is different for everyone, but for me it boils down to filling my world with the things that I feel are important to my overall physical, mental and spiritual health and happiness. 

:: Filling the tank

:: Laughing

:: Making time for myself

:: Working smarter

:: Asking for help when I need it

:: Finding the good

:: Exercising

:: Connecting

:: Dancing

:: Smiling

:: Saying "No" and meaning it. 

I feel that last one is the most important to me in terms of achieving balance - with the amazing part about saying "no" is that I've mostly only had to say it to myself. Not so scary after all. 

Pretty awesome concept isn't it?

What do you do to create some normalcy and balance in your healthy and beautiful life? 

Chelsea, Rebecca and I would love to hear from you both in the comments and the July Challenge link-up!

Don't forget, there's more opportunities to join the link-up each Thursday in July!

July 17: Energy 

What gets you going when the tank is running on empty? Share what kicks your energy levels into high gear. 

July 24: Strength

This week is all about health and fitness. Share your favorite workouts, tips, tricks, and ways to reach your peak strength. 

July 31: Total Package 

With this being the end of the month and the last day of the link-up, share with us how you define being the BEST version of you. Get creative; anything is fair game here! 

July Challenge - Being the Best You!

Guys, remember back in May there was a link-up for favorite workouts hosted by three amazing ladies?

If you weren't here, Chelsea, Rebecca and Kait asked us to share our favorite core, arms, legs and blogger's workouts. It was a huge success.

I had a blast and asked when we could do it again. If you're wondering too, here's your opportunity! I'll be helping Chelsea and Rebecca host an amazing series lined up for you each Thursday in July. 

Check out the descriptions for each Thursday below as written by the beautiful and talented Chelsea.

July 10: Balance 

What brings balance to your life? A favorite workout? Book? Specific location? A person or animal? Share with us how you bring balance to your life. 

July 17: Energy 

What gets you going when the tank is running on empty? Share what kicks your energy levels into high gear. 

July 24: Strength 

This week is all about health and fitness. Share your favorite workouts, tips, tricks, and ways to reach your peak strength. 

July 31: Total Package 

With this being the end of the month and the last day of the link-up, share with us how you define being the BEST version of you. Get creative; anything is fair game here! 

This link-up is a chance to join, motivate and share with one another all things health, fitness and life to be the best version you.

Come back tomorrow and link up!

Back to Reality

Hey fitness blog, it’s been a while!

As some of you readers may know, I was soaking up the sun in Belize all last week and didn’t prepare for any guest bloggers to fill the air. The week prior to that, I was scrambling at work trying to prepare for a week off. And yep you guessed it, this week will be equally busy trying to catch up for the five days that I missed. Lucky me!

Here’s what I expected my fitness activities to look like in Belize:

:: Circuit workouts in the sand

:: Jogging on the beach

:: Taking walks along the island

:: Dock-side yoga

:: Bedroom pilates (not an innuendo)

:: Stair sprints outside of our 2nd story condo

:: Ocean freestyle swim / shark avoidance

:: Poolside planking

This may come as a shock but I did none of these things. 

My only form of exercise was swimming back and forth in our 30ft leisure pool, intermittently stopping to change the music on my spotify playlist.

And I’m not a single bit upset or worried that the week off put me any steps behind in my fitness. The relaxed vibe and less laundry situation was good for me - plus I was already sweating enough just from the humidity!

The first thing I did when I got home and set down my luggage was lifted my 10lb dumbbells and gave them a big warm embrace and a kiss.

I sure missed my babies and I know you missed my sweaty selfies!

Time to get back to work!

Making a Comeback

I can't think of a more perfect Monday post than how to make a comeback on your healthy living mission. 

This post was inspired by a beautiful lady I've met through blogging - and hopefully helps some of you to get out of the "rut" that you feel like you've fallen into. 

The first and trickiest thing you need to understand about getting back onto the fitness train is understanding that there's no stops. If you really want to make a difference in your life, the only ticket you can buy goes one-way. Like you know and like I've said before, this journey is not temporary. It's not for those who want a quick fix to drop 10lbs for swim season. 

It's for those who want their skin to glow. For those who know they are worth the change and worth seeing themselves as the new and improved versions. For those who want to feel 5, 10 or 20 years younger than their actual age.

Ready?

1. Decide to Succeed!

So much of this journey is rooted in your mental commitment. It's so "easy" to self-sabotage and let your mind play games with you when you don't have a defense against it. The best ammo is a contract you've signed with yourself that says "I WILL succeed. I CAN do this. I AM worth it."

This decision is vital to your success. It's the decision that will keep your hand out of the bag of potato chips. It's the decision that will keep you to actually only one scoop of ice cream rather than getting knuckle deep into the carton of mint chocolate chip.

It's your foundation. Start here.

A big help in making the decision to succeed is discovering first why you want to succeed.

2. Realize that you don't need a Miracle, you just need a Plan.

No matter who you are and no matter how far you are from your goals, it's critical to realize that you don't need a miracle, you just need a plan.

A plan! How simple! Anyone can do that!

A meal plan, a workout plan, a plan on how you're going to drink enough water every single day.

This can be something you create for yourself or something you get help with online. Whatever it looks like for you, planning can help get you on the right track to the commitment you made in step #1 and will be the best asset for you to be organized as you make potentially significant life changes.

3. Toss the Junk - Introduce the Healthy.

I've mentioned before how critical it is for you to toss the junk from your home to be successful.

Even more important is to introduce the healthy things and to keep them in the forefront of your mind.

I've got reminders of my healthy lifestyle everywhere I look around my house. It may look like clutter, but the dumbbells and the yoga mat and the tennis shoes and the kettlebell all remind me of the commitment I've made. At work, the high desk and the big glass of water are frequent reminders to stop sitting all day and to make trips to the water cooler and the restroom.

Make it almost annoying but make it significant because get ready - it's all you'll think about.

4. Enlist your Helpers.

So many people feel ashamed to admit that they need a partner to join them on their fitness journey.

Stop this - stop feeling ashamed - stop making this an excuse. There are so many resources out there and so many support groups - if this wasn't what people needed, these wouldn't exist. Needing a partner in fitness is no different than needing a partner in life.

It's a basic human need and shouldn't make you feel embarrassed.

Find them. I'm here for you, your Facebook friends are here for you, there's tons of nice instagram strangers that are here for you, that nice girl you always see at the gym the same time as you who has the cute headphones is here for you. People want to see you succeed and they're all around you - just ask them for help. Trust me.

5. Do it. 

You have your commitment, your plan, your ammunition and your helpers. Now it's time to follow the path you've set out for yourself and make the changes in your life you've been ready for.

Compared to steps 1-4, this is the fun part and where all of the magic happens.

And when all else fails, I'm here to help <3

I'm Not An Expert

I hope that I didn't give off the impression with yesterday's post that I have abs. 

I don't. 

I mean they're under there somewhere and they're a little tight today, but I have a ways to go until I can see them if I'm not flexing, sucking in and taking a morning photo. I'm not sure I even want that, but it never hurts to try. 

Each time I responded to a comment with a "Hey, by the way, I don't have abs" I felt like I needed to submit a retraction. Like all thoughts about the way I can blog differently - it inspired a post. 

A confessions post on the things that I want to clear up for those of you who are amazing and have followed me over the past month.

I am not an expert. 

I am a girl on a fitness/lifestyle/happiness/discovery journey (just like you).

I can't plank more than 2 minutes.

I'm not certified in anything fitness related.

I have "trouble areas" too.

I do like 'bad foods' too, I just choose to not eat them.

Some days I don't sweat, that's okay.

I can't do a perfect push-up.

I am still on the hunt for my soulmate workout.

I don't count calories or weigh the ounces of food I eat.

I don't always hit my 100oz water goal and can be better at that.

I do sleep in on the weekends and I do love it. 

I don't fitness shame - no matter what level of fitness you're at.

Again, I am not an expert. 

Thanks for listening to a girl who tells it as she knows it from her point of view!

Linking up with kick-ass Kathy

Paleo Cinco de Mayo

Happy Cinco de Mayo!

In years past, tonight has meant a feast of tacos, margaritas and all the tortillas, guacamole and salsa I can fit into my mouth. Same for you guys?

Well not this year. 

Now that I'm Paleo, I have zero desire for any of it. I never thought I'd say I don't feel like tortilla chips and salsa but here I am - not planning on having any tortilla chips or sugary margaritas this evening. I minored in Spanish just for the margaritas so now I feel like it was a waste of money (only kind of kidding).

While I don't want to say "skip the holiday", I do want to offer some healthier options for you to still celebrate in a sombrero and not sacrifice the hard work you've been putting in to change your lifestyle and health. 

Quick and easy tips:

- Stay away from tortilla chips - if you're at a restaurant as for them to hold the chips till the entree.

- If you can't hold the chips, put your portion on a plate and avoid grazing. 

- If you must have a margarita, drink 2 glasses of water for every one margarita.

- Try to substitute lettuce for your taco shells.

- Use greek yogurt rather than sour cream.

- Skip anything fried.

If you're staying in, here are some amazing paleo recipes for you to try tonight!

Good luck and let me know your Cinco de Mayo plans!

Ignore the Obstacles

What I love about Tuesdays around here is our serious conversations about where we are both mentally and physically in our lifelong fitness journeys. 

I truly learn a lot from you - your excitement and feedback pushes me to put a little extra focus into this post. Hopefully I'm returning the favor by teaching you something about me and the way that I approach my goals that you can translate into your own life. If not - let me know how I can because this blog is all about you! (yes, you!)

Today's topic comes from some wisdom I gained over the weekend while reading one of my personal development books - Push by Chalene Johnson. The chapter that got me inspired was "Destination Fixation" and was all about creating the habit of ignoring the obstacles.

On your fitness journey it's so easy to get distracted. You have doubts, you have fears of failure and you see the million little speed bumps that stand between you and your goal. Holidays on the horizon, office parties, birthday celebrations, weekends, sporting events, co-workers with candy trays... I could go on and on.

All of these little things are nagging at you because subconsciously your doubts distract you and keep you from reaching outside of your comfort zone. The unfortunate thing is that thinking of these distractions causes you to fixate on them and you only start heading back toward them. You steer toward them the same way that you'd drive toward a cone in the road if you were staring at it. Why do you think horses wear blinders?

I know this isn't something easy and is going to take a little work, but what can you do today to get the negativity out of your head and create a crash free environment for yourself? Does it mean having a serious conversation with your family and friends about the healthy lifestyle you've chosen? Does it mean listing out all of your possible obstacles, crossing them out with a bold red marker and hang them up someplace meaningful because they don't rule you anymore?

Here's what I did recently:

I removed the scale from my bathroom. While a great measure of my relationship with gravity, the real issue is that it was telling me lies that were hurting my mental wellness. I see my body getting slimmer, more toned and more beautiful every day. For the first time ever I went to H&M and had to size down after trying something on - rather than do the walk of shame out to get a bigger size.

I know I'm getting results and I know I'm feeling amazing. So, what good does it do me to step on it every single day and watch as water weight fluctuates up and down? What good is there from worrying about a number that doesn't define my worth, my intelligence, my beauty or my strength?

Absolutely nothing - it's just a distraction. And I'm done with distractions.

Put your blinders on and race toward your goal with nothing standing in your way.

Tell me - what are your goals? What are you going to focus on to reach them?

Mind Over Measurements

Readers, meet Jessi.

Jessi is an active, health-conscious working female who loves all of the beautiful things this life has to offer. She's single, not currently dating and has found all of the happiness that she needs within herself through personal development and some self "housekeeping". She finds happiness in sharing herself with those who want to hear her story because she's found that it gives others the comfort to reach out to her to seek that same happiness. She can do anything as long as she believes and decides to succeed. 

Okay, so you caught me - I am Jessi (hi!!) 

That exercise to describe myself in the third person was a mind-check to see where my head was at. Usually when I embark on a fitness journey and don't wake up with my dream body after Day 5 I can get a little discouraged.  Don't you?

I mean you're putting in all of this time, doing all of the right things like meal planning, drinking your water, working out every single day when you'd rather not and you see the sweat. It's real. You are seeing results - but not the kind you want to see. Not the sexy victories you want to scream from your Facebook status like "I lost 10 pounds!" or "I dropped a pants size!". 

I know because I've been there. I want tangible results, too! I want real metrics that other people understand to mean success. I could spew all day about how I have become strong enough to do ten slow and quality push ups consecutively - but people don't see that as success because they don't know that I started from only two. 

The reason why this fitness journey is different is that I'm working on my mind in tandem with my body. I'm reading personal development books about goal setting, habit forming, relationship building and loving yourself enough to make a difference in your life. I'm setting realistic goals and working backwards on what I need to do day by day to achieve those goals. 

I'm reaching out to people who I see doing good in their life that I want to get to know better. I'm even getting approached by these people on their own desires because they're sharing that incredible moment of peace with themselves and see that I'm doing something that brings me genuine happiness.

Focus on your mind over your measurements. If you're getting discouraged I'd like to recommend the book "Push" by Chalene Johnson into your reading list. Find it at your local library and get your head in the right place so that you can appreciate the body that you're working so hard to achieve. 

I'd also like to mention that it felt pretty damn amazing to be able to sit out in my driveway in a lawn chair - sleeveless and in shorts.

And I'm not talking about the weather. 

Productivity Worth Celebrating

Welcome back to Monday!

This weekend I felt crazy productive toward my health and fitness goals and I want to share some of the work I did. To many that probably means "oh, she worked out for five hours and made some food." Wrong! That's not what it means at all!

Sure, the old me would have put in four hours of weekend running, maybe 20 minutes of stretching and possibly a shortcut on some meal prep with some pre-cooked meats. Not this new girl you see.

Here's some things I did this weekend for me (and only me!)

+ Only two 30 minute sweat sessions (21 Day Fix Cardio & T25 Total Body Circuit)

+ Got to see this pretty lady who I go way back with!

+ My daily dose of dense nutrition in smoothie form (don't be afraid of Spinach, kids.)

+ Foam rolled those weary leg muscles of mine

+ Treated myself to a pedicure

+ Switched back and forth between two books I'm loving - Push and The Paleo Coach

+ Read these books out in the sun!!

+ Had a little mirror flex sesh but this happens every day

+ Laundry (is it a fitness problem to have to do a full sweaty load per week?)

+ Started keeping a "To-Do" List to keep myself more organized in blogging, social media & workouts.

+ Massive round of meal prep including my very favorite, Paleo Meatloaf

And last but not least, I was lights-out in bed on Sunday night by 9pm!

See? There's much more to health and wellness than just working out - although a little sweat never hurts!

My "Why"

Since we're still getting acquainted here I have to admit that I feel a little silly wanting to tell you my life story. You know I'm 20-something, you know I dig working out and you know that I'm a fan of sweaty selfies. While those things are great, entertaining and blog-worthy - there's much more to the girl behind the blog and her "why". 

If you don't know what I mean, the 'why' is the driving factor behind why one does anything. The reason you are who you are, why certain parts of your life are priorities over others and the difference between goal setting and blowing your own damn mind over and over.

There's three main points of focus to this blog - Fitness, Nutrition and Personal Balance, all of which are my top priorities in my life right now and I'd like to tell you why.

Why Fitness?

As an athlete* (if you have a body, you are an athlete according to Nike), competition and sport have always been critical pieces of my life. From idolizing strong female role models as a child to trying to become a strong female role model in my adulthood - there's been so much value in the opportunities I've earned through sport. 

Sport has given me confidence, sport has given me a voice, sport has made me outgoing and sport has allowed me to form my own identity. It's given me the tools of organization, goal setting, time-management, focus, determination and tenacity. It's formed me, shaped me, given me countless opportunities to improve and grow - both personally and professionally. 

And while I don't consider my fitness in today's world to be "sport" anymore, the principals and foundation are the same. I still gain discipline, organization, confidence, focus and triumph. I still challenge the boundaries that I (and only I) have put up for myself. 

I've seen what sport has done for me and I want to see it change your life too. 

Why Nutrition?

It saddens me to admit that I've never had a comfortable relationship with food - that is until the past six months. Food has always meant calories and calories always meant weight and weight always meant having to find a way to hide myself behind my clothes. I've always loved winter, because to me layers meant a shield that I could hide behind. You have no idea how thrilled I was to see maxi dresses/skirts become a trend because I finally had something to wear to summer bbq's and on 4th of July. It was difficult to come up with a new excuse for why I was wearing pants and a cardigan when it was 90 degrees out and I was clearly sweating. 

I think it's safe to admit here that I am not once, not twice - but a three time recovering anorexic. 

The first time I was the new girl at a preppy high school trying to fit in. The second time I was coping with a softball career-altering injury and struggled with the idea of not being able to work out. The third time was me trying to cope with debilitating insecurity and loss of my personal identity my Junior year of college.

There will be no fourth time. 

I've always known since coming out of the third time that I wouldn't go back to starvation. What really changed the maybe-never into absolutely-never was seeing the way that Paleo has changed my life. I put more food on my plate than ever before in my life and I'm losing weight. Why? Because I'm eating good food, healthy food, the right food that my body has been craving all of my life. 

If I had the chance, I'd go smack 15, 17 and 20 year old me in the face three times over just to get her to understand that her relationship with food doesn't have to be a bad one. If she would have understood this earlier in her life, I think that her world would have been so much different. The beautiful thing is that the world she could have had is still out there. It's a bright world and there's so much more.

Did you notice how the body image piece is addressed in the nutrition section rather than the fitness section? Yeah - that's because that's where it belongs. Eat well and your body will thank you. 

Why Balance?

This last one is easy. I've never been very patient, I've never been good at handling all of the pressure (that only I have put on myself) and I'm always out 'chasing' after something. Whether it was trying to be the smartest student, the best pitcher, the most clever or the wittiest & prettiest - I've never found satisfaction in the things that I've already accomplished. 

I've never found great ways to build success on top of success because each new goal I try to pursue I feel like I'm starting over. 

The word 'balance' means many things to me. It means being able to fall asleep at night in the dark silence and be beaming with peace and happiness. It means having a 'someday' vision of being present for my children and my family to be the best mother I could ever hope to be. It means setting myself up with attainable and realistic goals - goals that push me closer to my passions, not just what society's goals are for me.

Balance is bliss.

Thanks for letting me share, it's important that you know the girl behind the blog if you're going to take this journey with me. 

An Easy Weekend Recipe to Try + 10k

Oh hey, did I mention that I'm running a 10k this weekend? You know the one I've hardly trained for?

If you read the introduction post you know that I used to be a pretty serious runner.

For four years straight I ran 100 miles a month - every month. No exceptions. 

I always said that it 'kept me accountable', but really what it did was held me back from discovering the amazing world of fitness that I now understand to be weight lifting, high intensity training and dance class. It also kept me from that thing called 'balance' that I try so hard to achieve in my life these days.

Here in 2014 I've only ran a total of 14 miles (hello, it's April!) and I have a simple goal for the 10k - to finish under 55 minutes.

But today isn't all about me - it's about you too!

Yesterday I had a reader ask about a healthy breakfast idea so I want to send you into the weekend with a simple three ingredient recipe from the archives that you can try, no experience necessary.

You'll need:

Veggies (any kind you want - 1 cup per serving)
Eggs (2 per serving)
Chicken Sausage (1 link per serving)
7 minutes to prepare, 3 minutes to devour it maybe that's just my time

Let me know if you try it this weekend by tagging @JessiFitPDX in your instagram food photo.

Wish me luck on the 10k and do something for yourself this weekend!