Welcome Back

I have sat down to write this post about half a dozen times, trying to explain why this blog (and my other one) has been inactive for so long. Life got busy. Real busy. The last three weeks of school were incredibly rough on me emotionally and physically. I was wearing myself out with all of the work that needed to be done, and of course the blog took the back seat. Then summer came and I was just so happy to finally be able to rest that I couldn’t bring myself to write anything.

But I have waited long enough. I am back.

Well, kinda.

On Tuesday my full-time summer job started. I am working as a staff supervisor at a camp in southern Wisconsin. Even though I have free time in the evenings, internet connection is spotty. I will most likely have time to write, but the posts may not be published at regular intervals. I’m not a big fan of that, but it is what it is.

I realize that I dropped off the map right after introducing the Dorm Cooking Basics mini-series. Since I am on a break from school until the end of August it seems a bit weird to post about cooking in a dorm room right now. So that series of posts will be saved until the fall semester.

In the mean time, you can look forward to posts about my first 5K (over a month ago now!), camp food, crazy outdoor games with campers, the beach, and anything else that happens to pop into my brain.

Thanks for being patient during my break.

Here’s to fresh starts and brighter days,

Dorm Cooking Basics: The Food

Welcome to my new mini-series, Dorm Cooking Basics!

My new lifestyle began toward the end of my sophomore year of college. I have spent the last year looking for ways to make eating smart easier. It would be easy for me to make excuses during this particular season of my life. After all, most microwavable meals are NOT healthy and the chocolate chip cookies at my university’s to-go services are so. freaking. good.

But I decided not to let those excuses hold me back. I have been learning and trying new things, and this mini-series is my way of sharing what I have learned with you. Most of my readers have busy schedules like me, but they also have full-sized kitchens and many more appliances at their disposal. So take a look at my basics, create some basics of your own, and stick to them. No excuses anymore, mkay?

---

Today’s focus is on five basic foods I always have on hand for dorm meals. Let’s dig in!

1. Multi-Grain English MuffinsThis basic is something I picked up recently. Prior to this I had been buying loaves of whole wheat bread. The downside was that I just didn’t seem to get through a loaf quick enough before it was gross. For some reason, I eat English muffins much quicker.
I use these for breakfast sandwiches (my new favorite), spread with a bit of peanut butter, or with cream cheese topped off with some sliced strawberries. So good!

2. EggsGood news: you CAN make scrambled eggs in the microwave! I’ll whisk one up with a fork and microwave it in a small ceramic ramekin I picked up from Target. Then it’s a quick minute and a half in the microwave. The ramekin makes my eggs into the perfect size and shape for breakfast sandwiches. How fun is that! :)

3. Greek YogurtThis has got to be one of the most versatile foods for dorm meals. I honestly go through a big tub weekly because I use Greek yogurt for just about everything. My favorites include topping it with fruit and granola, mixing in peanut butter and chocolate chips, or putting it in smoothies.

4. Quick 1-Minute OatsOatmeal is another food with great potential. I could seriously eat the stuff every day, multiple times a day (and I have!). Some of the best mix-ins I have found are bananas and maple syrup, peanut butter and bananas, peanut butter and chocolate chips, and applesauce and cinnamon. Yumm!

5. FruitOne of the great things about my school’s dining hall is that they allow you to take out one dessert or one fruit after each meal. You’re crazy if you don’t take advantage of that! I use all of that fresh fruit on its own as a snack or cut up for yogurt, smoothies, and cereal.

Those are just a few basics. I also have milk, cereal, and peanut butter in my room at all times. These simple things go a long way. I am so excited to be able to share some of my favorite dorm room recipes with you soon!

Question of the Day: What foods do you always have in your fridge/on the shelf?

Until next time,

5K Goals

Not many people know this, but my first 5K is coming up in less than two weeks. My first 5K, guys. My hear gets all fluttery just thinking about it. I am so stinking excited.

All of my preparation has been leading to this, and it’s crazy to think that it is so close. I just started the C25K program last week, didn’t I? Nope. It has been WEEKS and now it’s almost time to put my hard work into practice.

As I began to think about prepping for the run, I wanted to set a goal for finishing time. But I realized I didn’t even know what a realistic goal would look like for myself. So this morning I got on the treadmill and decided to see how long it would take me to complete those 3.1 miles.

A few things to mention: the above time includes a 5 minute warm-up walk. This is a treadmill. Running outside is not the same as running on a treadmill. The above time is the result of running at a mostly steady pace of 6mph. I may be good, but I know I am not yet at the point where I can maintain a steady 6mph pace outdoors.

Taking those things into consideration, my goal is to finish under or around 34:00 on the day of the run.

So now that I have a finishing time in mind, I can move forward with more preparing and planning. For my running friends, what advice do you have in preparing for a race? What things can I do in the next week and a half? What things should I do the morning of the race?

Until next time,

Fresh Air

Spring decided to make an appearance this week!

Fortunately, I only had three days of classes because of Easter Break, and during those three days I had very little homework. This meant I had a bunch of free time to enjoy the weather.

On Friday, Adam and I went for a walk.

And got some fro-yo afterward. (My favorite treat!)

The forecast for next week looks like a few more cold days, so I’m glad we took advantage of the warmth while it was here. Now I am looking forward to even warmer days so I can take out my rollerblades again!

Question of the Day: What outdoor activity do you like to do when it gets warm? Answer in the comments!

Here’s to brighter (and warmer) days,

My Three Rules for Lifting

Okay, so they’re not really MY rules.

Between celebrating Easter with my family, being home for the first time in three months, and planning new things for April, I have been busy. So I asked my friend Dave from Be Relentless 24/7 to do a guest post.

Dave received his Bachelor’s Degree in Sports and Wellness Management and is currently working as a trainer with Impact Sports Performance. He recently became a Certified Strength and Conditioning Specialist. Be sure to check out his blog and tap into his wealth of information and advice.

------------------------------------------------------------------------------------------------------------------

For some folks getting to the gym and working out can be a journey of epic proportions. Like that of Frodo and Sam trying to destroy the one ring by throwing it in the fires of Mount Doom - But once you’re there you realize that was only half the battle. You know these machines, contraptions, and objects are supposed to get you healthier but you have no idea where to begin; not to mention they look like something that Saruman used to make his Urik Hai –Sorry I kind of like Lord of the Rings.

For other people – you know these machines will get you healthier, but your results have stalled… It becomes hard for you to get back to the gym, and the once good habit has all but been deflated faster than balloon being played with by a porcupine.

Well no matter you’re exercise experience; beginner, intermediate, advanced, etc. it’s always important to go back to the fundamentals. And well, I put the “fun” in fundamentals. Maybe the “mental”… but in any case I’m going to present my three rules for lifting, and these apply to EVERYONE.

Disclaimer; I have a fourth rule, but it’s all encompassing for any exercising, and that is get mobile, but that is a whole other post in its own

Rule number 1 – We do not talk about fight… Sorry losing my train of thought… My first rule is master bodyweight exercises first. I’ve worked with clients ranging from people wanting to lose 60lbs to Professional level athletes and they all have one thing in common – they’re body is their greatest tool. So when it comes to lifting I tell people to avoid the free weights until they can do 10 good looking pushups (perfect will come later), 10 body weight squats, 1 pull up, and hold a plank for at least 15seconds. This will help prepare you to truly achieve the physique, and health you want. Even help reduce your risk of injury by lifting.

Rule number 2 – Learn good technique. So you’ve mastered your body weight, and you finally have the bravery to ignore the meat head doing countless bicep curls and want to start moving weight. Well now you will learn proper technique: I will never let anyone lift if I feel they’re going to hurt themselves. I’d rather you have perfect technique before hurting yourself any day. Good technique will actually get you stronger faster, and ensure a life time of lifting heavy. It takes time at first, and at first learning good technique can actually be a workout in itself. But once you get the hang of it you’re finally ready Daniel San – Karate Kid anyone? -

Rule number 3 – Get strong! No matter what your goals are you must eventually get strong in order to achieve said goals. Bottom line; don’t be scared to pick up heavy stuff - with good technique of course. But in my mind, at the end of the day strength is the oldest and truest mark of fitness. You want to be a faster cross country runner? Get strong. Want to get a better physique? Get strong. Getting stronger may be your ultimate goal, or it may be a supplement to your ultimate goal, but regardless it should be involved in any exercise program.

There you have it, follow these three rules, and you’ll be well on your way towards being a fitter, healthier, and more awesome you.

Until next time, be relentless, and never settle

-Dave

Wishful Thinking

I have been doing my workouts in shorts this week as a means of protesting the very un-Spring-like weather.

I live in the Midwest, so I’m not about to complain about the weather. It’s totally normal for it to be cold in March. But wishful thinking is okay, right?

Looking forward to brighter (and warmer) days,

Running is a Mental Sport

It’s been a while, but I’m back in action! France was wonderful for my soul. I truly believe that taking care of yourself needs to extend beyond the things you do for your physical body. If you’re not healthy emotionally and mentally, your physical health doesn’t mean as much.

That being said, this post will be an attempt to draw a connection between mental and physical activity. Here we go!

Most of you know I have been working my way through the Couch to 5K training program. Starting out, I could not call myself a runner by any stretch of the imagination. I remember doing distance running in track my senior year of high school. I quit after three days. It was not fun.

So when I decided that I wanted to start running this year I knew I would be facing some hurdles.

The first four weeks of the nine week program went smoothly. I worked my way up from doing 1 minute running intervals to eventually doing 5 minute intervals. After every run I felt good about what I had just accomplished. And then came week five.

Week five had me doing eight minute intervals, which was intimidating enough since I had never run for eight minutes in a row EVER. But I did it, and it actually seemed pretty easy. Unfortunately, the last day of week five calls for a five minute warm up walk, followed by a twenty minute run, and finished up with a five minute cool down walk. TWENTY MINUTES. I was terrified.

I put up a post on Fitocracy about how nervous I was for this one. I received so much encouragement from people who have successfully gone through the program. They assured me that while it looks scary on paper, the twenty minute run isn’t as bad as it seems. I was confident that my body could handle it, but I was really looking at a mental hurdle. The true test would be whether I could overcome my fear of this thing.

And I did. I woke up at seven this morning and I killed it. As I finished the last thirty seconds of the run, I must have looked like the biggest goofball. I had a huge smile on my face because I was so proud. Proud of what my body was capable of, yes, but mostly proud of my willpower to overcome fear and intimidation.

Recognizing that running is more than just physical determination, but mental determination as well, made me think about how many times I have made excuses and held myself back. How many times have I claimed that I physically can’t do something when it was really just an issue of errors in thinking?

In light of these events and realizations, I am determined not to let my brain hold me back. I am going to set goals and run at them.

Looking forward to brighter days,