Half-marathon training, plans, and goals!

First of all, happy extra day of the year, folks! It's exciting when it's a leap year...an extra day to do whatever you'd like! However, I'm at work :) but I digress....

Yesterday was my last day of Hammer and Chisel. I can honestly say that I have never felt stronger or more accomplished than I do now! I'm so excited to have completed this program from start to finish and shown up every day for my workouts! I'm a little sad it's over, but I know I can do it again anytime (yay for home workouts!) I plan on doing another round starting May 2nd, but for the next 60 days, my focus will be on my half-marathon coming up on May 1st! 

I LOVE running; we seriously have a special connection (sorry Vasken). This will be my 6th half marathon and my favorite one...in Orange County by the beach. I'm beyond excited to begin training this week, but I also don't want to make the same over-training mistakes that I've made in the past. I used to run 6-9 miles/day, no stretching, no strength training, and call it a day. I have busted my knee and hip multiple times while following this "plan" and I don't want to do that again. Which is why I am incorporating strength training and other workouts along with running. My goal is to do 21 day fix/Hammer and Chisel workouts 3 days a week, and run 3 days a week, with one rest/stretching day. I know I'll need to take this rest day with all the training I'm doing, and above all I'll need to sleep and nourish my body well! 

I'll follow this plan for the next 5 weeks, because in mid-April my hubby and I are headed to PARIS for our one year wedding anniversary! I STILL CAN'T BELIEVE IT! It's our first trip to Paris and we are looking forward to it so much! We come back a week before the half marathon, but we are excited to run and explore the city together (and carbo-load like heck before the half marathon HAHA). Overall, I'm not too worried about this trip because a) it's Paris, b) we plan on running, and c) I always have Beachbody on Demand to take with me if I want to mix up my workouts and stream them in our hotel room! 

Then, after the half-marathon on May 1st, I will be starting another round of Hammer and Chisel! So excited about the flexibility we have with these programs and how I can do them all from the comfort of my home :) total win in my book! 

So! My workout plan for this week is as follows: 

Monday: did total body cardio fix this morning; I had totally missed this workout!

Tuesday: run 3 miles 

Wednesday: upper body fix 

Thursday: run 2 miles + 10 min ab fix 

Friday: run 4 miles  

Saturday: Chisel endurance

Sunday: day of REST! :)  

GOALS:

My goals for this season are to really nourish my body well. I have been practicing intuitive eating but am really watching my nutrition using the container system from 21 day fix as well. This meal plan jives with me because sometimes my intuition tells me I'm too hungry or not hungry enough and I miss out on getting nourished fully. I'll be following the second bracket of containers and am going to try and stick with the balance and portion control this program provides! 

 

It is so important to get ENOUGH food in order to be healthy. You really don't have to eat less, you really just have to learn how to eat right. I want to eat RIGHT during this training time because I know my body will need allllllllll the nutrition it can get if I want to maintain my muscle that I've gained from Hammer and Chisel! That's what I love about this meal plan: I am amazed and how MUCH food is approved and how nourished and energized I feel from eating in such a balanced way. 

So, that's what is coming up for me! I hope that you find a way to have fun today, eat some yummy food, nourish yourself, and find joy in all you do! :) Happy Monday! 

A Fresh September

I can't believe September is already here. Only a few months left in this year, which I can easily say has been the craziest year of my life! I got married, became a Beach Body coach (literally two life-changing events), moved to a whole new city, started a new job, and am living with a man for the first time in my life. WHAT? Life has been turned upside down, and I think it's good to sit back and reflect on it a bit. 

 

September has always been back to school mode for me. Both my parents are teachers, and back to school time was so exciting in our house! New office supplies, new teachers, new clothes, new books; a fresh start. For me, September still feels like the"beginning" of something, even though it isn't technically a new year. With that mindset, I've decided to treat this time like a fresh start. Because why not? This year has been so incredible for me, and I in no means am trying to run away from the past. But I love the idea of a new beginning and setting some awesome goals for this time of year! And with that said...

 

September Goals!

1. Continue on with the Insanity program, while adding some 21 day fix workouts during the week! My husband and I will be doing some 21 day fix workouts when he gets home from work in the evenings, so I'm really looking forward to doing both these programs and seeing some awesome results!

2. Continue with 21 day fix container system. I stopped counting calories (yet again) in August, but felt that I was relying on too many random food groups to get through the day (toast 3x/day, nuts 3x/day...you get the idea). Doing a program like Insanity (and especially now adding the fix) requires a LOT more fuel, and not just random, empty calories. So I am using the container system to track my food groups and loving it! However, even though I am supposed to be eating the lowest calorie bracket, I've decided to alternate between the first and second bracket since I am doing 2 workout programs. I am building muscle and getting hungrier, so sometimes I'll need the extra fuel! But above all, I will LISTEN to by body by not forcing myself to eat containers, and at the same time, not depriving myself if I need a bit more! :) 

 

3. Play around with our fancy camera! On our honeymoon, Vasken and I got a nice SLR camera to take pictures, and it's been in our drawer every since coming home from Hawaii...in May. I think it's time I upload the honeymoon pics and start carrying that thing around and enjoying it!

 

4. Bake more. I LOVE BAKING. There were even times in my life that a goal of mine was to bake LESS because I would bake every day. But this summer has been unfortunately bake-less since it's been SO hot and turning on the oven turns our cozy apartment into a sauna. Well, this month, I want to bake more! I always make my treats healthified (search for recipes on my Joyful Harvest Blog tab!!) and I can't wait to get back into this hobby I have missed. Get ready for pumpkin everything!

 

5. Plug into a Bible study! Our church offers so many, so I am excited to get back into weekly Bible studies and fellowship with other believers. 

 

6. Read at least 10 pages/day of a growth book. This new habit in my life has been huge. It's been so motivating to read books that have expanded my mind and built up my confidence. So I definitely want to keep this up! 

 

7. And lastly...grow out my bangs. Yup, I went there. Can't wait till they are grown and gone! 

 

What are some of your goals for September? Share in the comments below!

Catching up...Foodie edition!

Hello out there!! I am alive, and I have missed writing to you all! I thought I would just do a catch up edition of my blog posts, since I am home sick today :( I got some kind of stomach bug and it has not been friendly, let me tell you! I have been an absentee blogger, and for that, I apologize! 

But rest assured, life has been pretty awesome lately! I have been getting used to my new job and absolutely love it. I have also been working hard at my side job as a Beach Body Coach! God has been so good to me and has blessed this "hobby" of mine immensely, and for that, I am grateful! I have so much fun working with people and helping them achieve health and vitality. I firmly believe God created me to do this, and I am so excited to see where this all goes! So I am loving work, loving my patients, loving being a beach body coach, and loving this green vest which I have been wearing way too much this summer!

Meals have been on point lately. I'm happy with the way I have been sticking to my goals! I have also had a rude awakening as of late, and since writing helps me think things through, I have decided to share my thoughts and revelations on my blog.

As most of you know, I have been on and off a gluten free diet for a couple years. Per my doctor, I have a severe gluten sensitivity and must stay away from it.

This is the rx my doctor wrote me back in November, when she kindly reminded me that I NEED to be gluten free! I found it this week in my wallet, and realized that I need to start taking care of myself and my body, and treat it the way it needs to be treated. 

This is the rx my doctor wrote me back in November, when she kindly reminded me that I NEED to be gluten free! I found it this week in my wallet, and realized that I need to start taking care of myself and my body, and treat it the way it needs to be treated. 

I basically have been eating gluten like there is no tomorrow, even though I know that I feel 100% better in all aspects of my life when I am totally gluten-free. But, my friends...bread is my favorite. Like, I used to live for free bread and butter at restaurants when I was growing up. I believe in honesty, and I believe in sharing my story, which is why I am sharing this all with you today. I have been in denial for a while about my need for a gluten-free diet, and even wrote a post about being in denial back in November. It's been a roller coaster for me really, especially because I do have emotional connections to my favorite foods! And since getting married in April, I have just really enjoyed having a morning toast with my hubby, sandwiches at lunch, pastries at parties, and all things gluten.

SO, I have decided this week (aka yesterday as I was nursing my unhappy tummy), to go back to a gluten-free diet, and I am hoping that you all will keep me accountable! I need to accept that I have an intolerance, and I need to take care of it. 

I realize now that thinking that I can't live without (insert food here), is just giving food too much power. And ain't nobody got time for that when trying to serve the Lord, serve my husband, and serve people in the best way possible! So, yet again, I am going to follow a gluten-free diet, and will post about my journey, in hopes of regaining my health, my clear skin, my happy tummy, and my overall well-being! And, you know, to listen to my doctor too! :) 

And, since this is a catch-up post, foodie edition, here are my eats as of late!

My husband BBQ'd the most perfect chicken for us last Sunday after church. Paired with some rice and yummy kale salad!

My husband BBQ'd the most perfect chicken for us last Sunday after church. Paired with some rice and yummy kale salad!


Lazy girl meal: chicken, black beans, quinoa, and enchilada sauce

Lazy girl meal: chicken, black beans, quinoa, and enchilada sauce

Kale salad yet again, with a lentil, brown rice, and spinach mush!

Kale salad yet again, with a lentil, brown rice, and spinach mush!

Last, but not least, SHAKEOLOGY! The superfood shake I never leave home without! :) 

Last, but not least, SHAKEOLOGY! The superfood shake I never leave home without! :) 

As far as workouts go, I have been doing the 21 day fix program and love it! There is actually a huge sale going on right now on the 21 day fix + shakeology! They are being sold together at an all time low price! If you are interested, I would love to coach you though the program! Please go through the "Contact Me" tab and send me a quick message if you would like some more info. If you order the program through me, I get to be your coach and help you every step of the way! 

I have also been running more lately. I have really and truly missed running. I used to run half-marathons and live for my 7-8 mile daily runs. After busting my knee a couple years ago, I just can't run like I used to. But I am determined to get back into running shape, at least for shorter distances, since it used to be a huge part of my life and I want to bring it back! 

Ok, random ramblings over. I really hope to be more on top of blogging for you all! I have a few posts in mind that I would like to bring to fruition! Stay tuned, and thank you all for following and reading! 

The 5 Daily Habits Challenge!

 

Hi all! I hope you are having a great week. It's finally Wednesday which means only a couple more days until the weekend! That's cause for a celebration, no? 

I've had this topic on my heart for a while, so I wanted to write out some thoughts about the idea of daily habits. I'm reading through a book titled "The Slight Edge" by Jeff Olson. I highly recommend this book for anyone who wants to be more disciplined with their life, reach their goals, and develop daily habits that will encourage growth in their lives. 

In his book, Olson states that our daily habits often determine how successful we are at reaching our goals. He also discusses how these habits are usually very easy to do, but also very easy NOT to do. This statement blew. my. mind. I know of some habits that I want to do every day (for example, exercise, sleeping at a decent time, saving a few extra bucks a month, reading 10 pages a day of a book that will help me grow, etc.) but I often miss the mark on these habits. I've convinced myself that these daily habits and goals are just too harddddd, and that's why I can't keep up with them. But reading this book and reflecting on his view of habits has completely changed my way of thinking and has helped me reexamine just how hard these habits actually are. 

1. Waking up 30 minutes earlier to workout is pretty easy. Ignoring my alarm is pretty easy too. 

2. Going to bed early so I CAN fit in that workout is easy. But continuing on the Netflix binge and just watching "one more episode" is pretty easy too. *Side note, my husband and I are working our way through Breaking Bad right now...and OH MY GOSH...it's been so easy to stay up late watching episode after episode.

3. Putting away $50 a week is pretty easy. But, buying that super duper cute top that I just have to have is pretty easy too. 

4. Reading 10 pages of a book will probably take me 10 minutes, which is pretty easy to fit into my day. Spending time on Facebook or Instagram for 10 minutes instead of reading is pretty easy too.  

So you see, these habits are easy to do, and just as easy NOT to do. It's that simple. And this realization has totally changed the way I've been viewing my goals and the daily habits I want to develop. 

I am going to stop viewing these disciplines as "hard" and give them the credit they deserve, which is not that much! Doing the things that I want to do is not that difficult. It's not like I want to build a house every day, buy a car every day, or lose 20 lbs in one day. Those big goals come around by implementing these small, seemingly insignificant, but oh so simple daily goals. 

So I am committing to 5 daily habits that will help me reach my greater goals in due time. By putting the work in now, we ensure that we will reach our goals later in life. Would you like to join me? I'd love that! Leave a comment and share the 5 daily habits that you will start doing TODAY! Let's see how long we last. Here are my daily habits! 

 

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1. Spend time with Jesus every morning. Whether it's reading a devotional, praying, journaling, or having an extended quiet time with the Lord, this time is precious to and vital for me. 

2. Workout/drink my Shakeology. 

- Workout because my job is sickeningly sedentary and I NEED to move my body every day. I'm doing the 21 day fix (started another round yesterday) and LOVE it! 

-Shakeology because it is my nutritional powerhouse drink that gives me all the nutrients I need in a day. I haven't been sick once since drinking it, my digestion is pretty perfect (tmi sorry), and my skin is getting clearer by the day! 

** if health and fitness are a difficult area for you, please contact me! Healthy living is a passion of mine and I'd love to be a part of your journey to reach your goals!

3. Read 10 pages a day of a book that will help me grow. I love reading for fun, but I also want to read more on how to grow as a person, how to be financially smart, and how to be a better person overall. 

4. Save $10/day. This could go a long longgggg way! :) 

5. Go to bed by 9:30/10pm on weekdays (and preferably weekends too!) Sleep is so important for our overall health, energy, mood, and quality of life. I am just a miserable person when I don't sleep enough, and I want to give my body the rest it deserves!

Leave a comment with some of the daily habits you would like to commit to! And thank you so much for reading! ;) have a happy day! 

 

Summertime Meal & Fitness Plan: June 8-12

I MISS YOU ALL! I really miss blogging, I need to be better about it and have it as a priority! Life has been so busy with parties and graduations and my new job, but I need to put my hobbies first! So, here we go...my  meal and fitness plan for the week!

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I've only planned lunches and dinners this week. Usually breakfast has been shakeology, banana with peanut butter, or some toast as I rush out the door since my new job requires me to be there by 6:30/7:00 in the morning! So, here are our tentative lunches and dinners for the week!

Monday:

Lunch: leftover kebab with tzatziki sauce

Dinner: Turkey burger with curry veggie quinoa (recipe coming soon!)

 

Tuesday: 

Lunch: leftover quinoa, hard boiled eggs

Dinner: Chicken fajita night!

 

Wednesday: 

Lunch: salad, hard boiled eggs

Dinner: leftover quinoa OR out with the family!

 

Thursday: 

Lunch: chicken sausage and potatoes

Dinner: out with the family! 

 

Friday: 

Lunch: Chicken sausage and potatoes

Dinner: Salmon w/rice and steamed vegetables 

 

There are LOTS of graduations and family events this week, but I'm going to try to keep it as healthy and clean as possible. I am also trying to follow the 21 day fix container system along with the workouts. I LOVE this portion control system! It really helps me see how much more I was eating of some foods, and less of others. And plus, the containers are SO CUTE!

For example: 2 eggs equal one red container (protein), and this is a serving of blueberries which fits into the purple container for fruit! 

For example: 2 eggs equal one red container (protein), and this is a serving of blueberries which fits into the purple container for fruit! 

As many of you know, I am NUTS for nuts!!! But, this little blue container helped me see how I was way overeating these, and then complaining of tummy aches. Hmmm I wonder why? ;) 

As many of you know, I am NUTS for nuts!!! But, this little blue container helped me see how I was way overeating these, and then complaining of tummy aches. Hmmm I wonder why? ;) 

My fitness/workout plan is as follows! 

Monday: I just completed the 21 day fix total body cardio workout! I was dripping...so good!

Tuesday: 21 day fix upper body workout, 30 min walk/run 

Wednesday: 21 day fix lower body workout

Thursday: 21 day fix dirty 30, 30 min walk/run

Friday: 21 day fix cardio fix

Saturday: 21 day fix total body cardio, 30 min walk/run

 

The 21 day fix workouts are only 30 minutes in length so they have been perfect to fit into my busy days. I've also been loving going on walks (sometimes runs) lately, so I want to incorporate those as well on the days I have time! We will see how this week plays out, but I've been feeling pretty motivated! 

I am also hosting a 21 day fix challenge group starting on June 22nd! It will be a private Facebook accountability group for those wanting to take on the 21 day fix this summer! The package includes the program, nutrition guide, 30 day supply of the superfood shakeology (OBSESSED!), and accountability with me and the rest of the group as we embark on the program together! The deadline to order is MONDAY, JUNE 15th! If you have any questions, please contact me through the "contact" button on this website, or email me at TveenRD@gmail.com for more info! 

Ok, I'm off to start cooking dinner for the hubby and I! Have an awesome Monday night everyone!

You can do ANYTHING for 21 days!

 

I am excited to announce that I will be hosting my first ever 21-day health and fitness challenge!! As many of you know, I hosted a free 5-day clean eating challenge last week, and it was such a success! I was so encouraged and motivated by the ladies in my group, so I decided to take this venture one step further and offer a 21-day challenge pack for anyone interested in stepping it up with their health and fitness before summer hits! 

 

 

21 days may seem like a long time, but really, it’s JUST 21 days. You can do anything for 21 days! And this pack is unlike any other. It include so much bang for your buck. Here is a detailed list of what is included in your challenge pack:

 

  1. A fitness routine consisting of just 30 minute workouts per day…that’s right, just 30 minutes! That’s one Big Bang Theory episode just in case anyone wants to make that comparison! :) 
  2. A step by step meal plan that focuses on portion control and moderation. This meal plan is unlike any other! You don’t feel deprived because you can pick and chose the foods you want to eat, as long as they are in the right portions. And NO calorie counting! 
  3. A secret Facebook group where we can hold each other accountably, share our success and our struggles, and encourage one another! 
  4. A month’s supply of Shakeology, a superfood drink that contains vitamins, minerals, antioxidants, probiotics, exotic super-foods, AND it tastes amazing! 
  5. ME as your coach! I will be your personal dietitian, encourager, coach, motivational speaker, or anything else you may need to get you through those 21 days. 

 

And what will this require from you? Taking a risk and putting your health first. Your health and happiness are worth it. If you are stuck in the rut of unhealthy food choices, or just want something to motivate you to workout every day, this program is perfect for you. It takes 21 days to make or break a habit, so why not just start making new, healthier habits, and breaking the chains of our old ones? In 3 weeks, your entire outlook could be different. You will feel healthier, stronger, and more confident. 

 

 

This challenge will start on May 4th, 2015. If you are interested, please contact me at TveenRD@gmail.com or fill out the form below, and I will get in touch with you!

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