Slow and Steady! Workout Plan: 9/8-9/14

Happy weekend everyone! I have been wanting to write a new workout post for a while, but I got very sick this week with a bad sinus infection and, thanks to antibiotics, am finally feeling a little better today! Needless to say, my workouts have suffered and I have mostly just done the elliptical with a few weight machines this week. However, I have been able to keep up with my plank challenge! Today was a hard one at 1:35, but I was able to pull through thank the Lord :) With that said, this week's plan is going to start out little slow. I have not been able to work out at the intensity I would like to, and I am very low energy as I try to get over this infection, so I am going to start with a short mileage and work my way up. Here is my tentative plan for the week:

9/8/13: 2 mile run, 20 mins elliptical HIIT, plank

Chest press, Tricep dip, and Tricep press

9/9/13: 3 mile run, plank

Nike Training Club class (this is strengthening and toning class for basically the entire body! I love these classes!)

9/10/13: 4 mile run, plank, swimming

Shoulder press, Lateral raises, Bicep curls

9/11/13: 5 mile run, plank, push ups

Leg press machine

9/12/13: 6 mile run, plank

Mid-row machine, Lat pull-down, Inner/outer thigh machine

9/13/13: 4 mile run, plank

Nike Training Club class

9/14/13: 6 mile run, plank, push ups

Chest press and Tricep dips

I am hoping that I can actually start on the right foot tomorrow morning with my 2 mile run. I have missed running SO much this week since I have been sick. Again, this is a tentative schedule. I may change things around this week depending on my health, schedule, and what is sore! However, I am hoping to stick to this plan! I will keep you posted using my Daily Manna posts on the days I have time to post :)

I hope you all enjoy the rest of your weekend!

Late Post! Daily Manna 9/3

Good afternoon everyone! I am very late posting my Daily Manna from yesterday, but I have some down time now so I figured I would share my day! Yesterday was an extremely busy, non-stop day for me, but thank God I was able to stay sane and make healthy choices along the way! I woke up extra early for my workout because I had to take my mom to work in the morning. I woke up around 5:45am, had my quiet time, and had my small pre-workout meal before heading out.

I had my usual flat out fold it bread with some peanut butter, popped in the microwave for about 30 seconds! I know my pre-workout meals can get pretty repetitive, but I figure...why steer away from something that works for me? I look forward to my peanut butter flat out melts because they taste SO good and give me good fuel and energy for my runs and workouts!

I was in a hurry this morning to make it back home in time to take my mom to work, so I ran faster than I normally do and PR'ed on my 4 mile run! I have never ran 4 miles in under 38 minutes, so this was a huge accomplishment for me! Even though I was in a hurry, I still fit in my plank for my September plank challenge!

I got home and quickly scrambled an egg with some egg whites, spinach, and a spicy jalapeno chicken sausage from Trader Joe's! This is one of my favorite sausages because it has all clean ingredients, no added sugars, and is pork-free (I'm not a big fan of pork!) I gobbled this up as quickly as I could before taking my mom to work!

After dropping off my mom, I had to drive an hour down to my apartment to officially check out with my RA, as well as turn some evaluation forms in for finishing my internship! Driving there and back took up most of my morning, so by the time I got home, I was ready for lunch! I made a simple turkey and spinach sandwich on my flat out bread, with a string cheese, a side of veggies, and a peach.

After lunch, I went to my mom's classroom to help her get ready for her first day of school (which is actually today). After we were done setting up her classroom, we decided to treat ourselves and get our nails done. It was so relaxing to be able to enjoy some down time with my mom, which we haven't been able to do all summer!

I met up my cousin and one of our best friends for an early dinner at 5pm at a HUGE Whole Foods that is by our house. I've really only had a few breakfast meals at Whole Foods before, so I was definitely unprepared for the plethora of options that met me in their prepared foods section. They had a salad bar, hot foods section, Indian cuisine, deli and sandwich bar, pizza parlor, and a Mexican station! I decided to stay simple and make myself a salad with a ton of veggies, grilled chicken, black beans, and an avocado dressing. This salad tasted so great! I also got some strawberries and pineapples as dessert, which definitely hit the spot! I am so excited to go back to Whole Foods and try some more of their different prepared foods!

Even though I had dinner early, my salad was very satisfying, which meant that I did not get those evening snack cravings! I love having filling dinners that keep me going until I get to bed because it prevents that dangerous night time snacking syndrome! Even though yesterday was a busy day, I enjoyed spending time with my family and friends, going out to eat, and getting to bed early :) That was my day yesterday and I hope you all are having a fabulous day today!

Finally Home: Daily Manna 9/2

I am so excited as I write this post because I am finally HOME! It feels great to be settled back in, but it also feels incredibly different than living on my own in my apartment for the past 2 years. This will definitely take some getting used to...but I am looking forward to getting back into a routine, studying for my RD boards, and cooking a lot of my favorite foods! So, with that said, here is today's Daily Manna! I woke up at 6:30am which is sleeping in for me considering I was up at 3:30/4am almost every day this summer! It felt great to be able to sleep in :) I had my quiet time and got ready for the gym. For my pre-workout meal, I had my usual flat out peanut butter sandwich and some H2O!

I got to the gym and started running, not knowing how long I wanted to go for today. I usually have some kind of number in mind but I just kept going today until I hit 6 miles, which felt great! I did my plank challenge for today (1:20) and did some chest and bicep workouts!

I got home and made such a delicious omelet! We had some leftover tri-tip from the night before, so I scrambled some of the meat in an egg + some egg white omelet with spinach! I also cut up a fresh peach on the side :) Leftover protein is always a great way to add some flavor to your eggs in the morning!

I spent most of the morning cleaning my room and before I knew it, it was past noon. My parents and I finally got lunch together around 1pm. I made a tuna salad, but instead of using mayo, I used some mashed up avocado! This adds such a good flavor and creaminess to the tuna, not to mention the extremely healthy fatty acids!

I ate the tuna with a salad made from spinach, tomatoes, mozzarella cheese, and snap peas! I used lemon juice, mint, salt, and red pepper as my dressing. This salad tasted amazing!

After lunch, I did some work around the house, then around 3:30pm, my dad and I headed out to see a movie with my uncle and cousin. We saw "The Butler," which I HIGHLY recommend for everybody! The movie was incredible. I can't even say more about it, just go see it :)

I knew I would get hungry during this movie since it was over 2 hours, so I planned ahead and packed some sliced apples and a quest bar!

By the time the movie got out, we made it home and I was able to help my mom put together one of my favorite homemade dinners! Tabbouleh is a parsley and herb salad that has been one of most-wanted dinners since I was 2 years old. This salad can be eaten on its own, with lettuce, or with pita bread. I decided to lettuce wrap my tabbouleh tonight, which tasted great!

To make this a well-rounded meal, we made some Armenian soujoukh (or sausage) patties. These patties are so spicy and delicious!

I will try and post these recipes sometime tomorrow because they are seriously two of my favorite foods and fit into a healthy lifestyle perfectly! I can't wait to be able to cook some of my other favorite foods while at home! :) Today was such a great first "official" day being home. I feel so blessed by my friends and family, and am so grateful for all that God has given and provided for me. I hope you all have a great evening and remember to collect all the blessings that God has given you each and every day!

Unintentional Elliptical HIIT

Good morning! Today is the last day of my dietetic internship! I am beyond excited and blessed to have been able to be a part of this program, getting both my Masters in Public Health and completing my dietetic internship in the hopes of becoming a Registered Dietitian! Lord willing, within a couple months, I will officially be an RD! :) This morning, I went to work out for the last time at the gym by my apartment. I have been packing all week, so I wanted to do a quick but effective workout that would leave me enough time to pack my last minute stuff into my car before heading off to work. My legs and knees have been sore from all the running I have been doing (can you tell I LOVE to run??) so after a 3 mile run this morning, I knew I didn't want to push too much further. However, I still wanted to get a little more of a workout in! I hopped onto the elliptical, which I usually treat as an easy, low intensity workout for me. But, this morning, I decided to play around with a few settings and make it a little more intense, which definitely worked! I made up this HIIT routine as I went along in accordance to what was challenging my body and muscles, as well as which settings were getting my heart rate up using my HRM. This is the routine I came up with, which lasted about 20 minutes. Since I tacked this onto my 3 mile run, I only went through it once. But, this could definitely be used as your sole workout and you could repeat it as many times as you want!

ELLIPTICAL HIIT

Each set for 2 mins

20 mins total

Incline 5: Resistance 7 Incline 5: Resistance 10 Incline 5: Resistance 6 Incline 5: Resistance 10 Incline 5: Resistance 8 Incline 5: Resistance 10 Incline 7: Resistance 7 Incline 7: Resistance 10 Incline 5: Resistance 10 Incline 5: Resistance 7

Repeat as many times as you want! Here are my stats from my workout:

Let me just say, my heart rate never gets that high during an elliptical workout! I usually float between 135-145 while I am on the elliptical, which is why I've always viewed it as a rest day/cool down workout. But with this routine, you can be sure to get a good burn in without spending hours upon hours on the machine! Have a happy Friday everyone!

Love Take Me Over: Daily Manna 8/29

I've had this song in my head ALL day. It has such a catchy tune, and the lyrics are so great. The focus on love just taking over our whole being definitely helped me get through the day! Here is the link if anyone wants to enjoy it for themselves :) http://www.youtube.com/watch?v=W8DiZhNVu1I

Today started out in the typical fashion. Wake up, quiet time, eat, gym. Here was a verse that I reflected on this morning, as well as a shot of my flat out peanut butter sandwich as my preworkout meal

I love this verse in Philippians because it directly shows us that God works in us for HIS good purpose, which we know is better than what WE think our purpose is, right? Focusing on this verse early in the morning helped me realize that I am on this earth to glorify God, and that my body, life, and my whole self are all entirely the Lord's!

I had a good 4 mile run this morning and did some leg work. I really wanted to continue running, but since I ran 8 miles yesterday, I didn't want to overdo it today. I want to take care of my body by working it out, but also not pushing it too far!

I waited till I got to the hospital around 6:30am to have breakfast and enjoyed 2 scrambled eggs with a peach.

Since I had breakfast so early, I had a little 100 calorie snack pack of raw almonds before my lunch at 11:30am. For my meal, I made a salad, got a chicken breast from the grill, and got a side of pico de gallo and guacamole (they SAID it was guacamole, but I'm pretty sure it was a creamy avocado dressing...but who cares it was YUM!

I mixed this all up on my salad and had a delicious creation!

This salad was so amazing that it lasted me past 2pm! Usually I get hungry again around 1:30 or 2pm and try to fight off the snack attack, but I was able to hold off my snack till JUST before I got off work at 3:30pm. They had yellow plums at the hospital, so I grabbed one and ate a quest bar before I headed off, in awe that I only have one day left of my internship tomorrow!

I stopped at an outlet mall on my way home from work and bought a few things as a little treat to myself :) I bought a nice summery white top and some new amazingly comfortable leggings! My whole drive home, I was being SO indecisive about what I wanted for dinner. I am seriously so tired of not being able to cook my favorite foods in my apartment! And I was not in the mood for either a rotisserie chicken or chipotle for my dinner. I've packed all my kitchen stuff up and don't have many groceries in the house, so cooking any fancy meals were out of the question. Plus, I was still full from my snack by the time I got home, so I passed some time packing, filling out last minute evaluation forms for my internship, and then finally dragged my feet to the kitchen a little past 6pm to see what I could conjure up. I had 3 mini tortillas left, string cheese, salsa, and carrots. So...this is what I came up with...and it wasn't too shabby!

I made a triple decker quesadilla by stacking the 3 tortillas and stringing the cheese between each later, then melting it in the microwave. I had some salsa on the side and a few baby carrots for my veggies! This meal was pretty plain but it met my nutrient needs, while being easy and tasty as well!

And that concludes my last and final evening in my apartment! I can't wait to finally get back home and be able to actually cook my yummy, healthy meals that I miss! Now, on to continuing packing and hopefully have some down time before bed! Good night! :)

Think About Such Things

"Finally brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable; if anything is excellent or praiseworthy, think about such things." Philippians 4:8 (NIV) I have a confession to make. I struggle in my thought life. A LOT! I find it very easy to get down on myself, get stressed out, focus on all I have to do and all I am not doing, and just bask in all my worries. My mom shared this verse with me recently and, even though I am very familiar with it in the "memorize-in-Christian-elementary-school" type way, I had never truly reflected on it until now.

Most of the time, I want a practical, clear cut way to apply the verses of the Bible to my life. When someone says "trust the Lord with it!" and dismisses my thoughts, as if all my worries will disappear, I often want to know a practical, step-by-step approach to trusting the Lord, as well as what it actually looks like strategically to trust God. How is that lived out on a day-to-day basis? How does that look to those around me? These verses in Philippians seemed to finally answer these questions for me this morning.

Whatever is true, noble, right, pure, lovely, admirable, excellent, praiseworthy...THINK ABOUT SUCH THINGS! It's pretty clean cut, simple, and practical if you ask me. We have a lot more say about where our minds travel than we think we do. After all, why would Paul (through the power of the Holy Spirit) instruct, even command us to think about such things? That implies that we have some say in the matter, doesn't it?

I want to claim this God-given strength that I have over my thought life! I want God to take all of my thoughts captive and make them obedient to Him (2 Corinthians 10:5). But how does this actually work? Practically? :)

I believe that we flat out have to ask God to give us the strength to glorify Him with our thoughts. We can't do this alone. Our human mind is one scary place...or at least mine is! I know I can't focus on what is true, noble, pure, right, etc without His power working in me. In those moments when life gets tough and we are so quick to be negative and get down on ourselves, a quick prayer of "Lord, I need You. Take control of my thoughts and help me focus on what is pure and right and praiseworthy!" could make a huge difference in the direction our hour, day, week, or even life goes.

I also believe that prayer is not a magic formula where you plug in all the right words and BOOM God comes through. If it worked like that, we would only rely on our abilities. I believe prayer is a state of mind where, all day every day, you are in tune with the Holy Spirit, realizing that God is God and you are not, and turning over all the day's activities, thoughts, and worries to the Lord. Acknowledging that only God can help us "think about such things" will help us rely on Him instead of our usual human reaction which is typically "just suck it up," "get over it," or "distract yourself." We need to get comfortable with being a little uncomfortable in the moment, take that discomfort to God, and let him turn our harmful, worrisome, and destructive thoughts into beautiful thoughts and words that He will use for His glory.

"...for it is God who works in you to will and to act in order to fulfill His good purpose." Philippians 2:13

September Plank Challenge!

So I mentioned a couple days ago that I have been disappointed with my planks lately. I used to be able to hold them for a  lot longer than I can nowadays. I know how important planks are to core strength, which would definitely help with my running! Not to mention planks are a great, easy, and fast exercise that can benefit the whole body. SO! I created a September plank challenge that will start on Monday, September 1 and will take you all the way to a 2:30 plank by the end of the month! If anyone wants to participate, here is the plan!

Big Breakfast Club: Daily Manna 8/26

Today was such an up and down day with work, energy, and my overall mood. All I wanted to do ALL day was just go back to my bed. It was humid and rainy today, so that will be my excuse. Even if it isn't cold outside, the fact that it is rainy automatically makes me want to cuddle up in bed with a good book. Which is precisely what I plan on doing after writing this post! I woke up this morning, did my quiet time (I started a new Bible study on John and it is incredible so far!) and got ready for my workout. I ate my flat out bread (100 calories and high protein!) with a smear of peanut butter.

And yes, I pinterest at 4am. Don't judge :)

I had a great workout this morning! I ran 6 miles and it was really easy at the beginning and the end, with just a little difficulty sprinkled in the middle. I like to change the incline on my runs since I run on the treadmill (the air quality is AWFUL where I live at the moment), so I think my body is resisting that a bit! But that's okay, I'll just have to keep pushing! After my run, I did some strength training, working on my chest and triceps! Plus a plank :)

I really want to get better at my planks. I used to be able to do 2-3 minute ones last year! Oh grad school...how it ruins you. Maybe I will make my own Plank Challenge plan to help me out a bit...hmmmm...

I made breakfast at home before heading out for my hour-long drive to work. I had some fresh watermelon my mom had given me over the weekend which tasted like candy! YUM! As I have mentioned before, I've been struggling with getting hunger pangs midmorning. My shift at my internship is 7am-3:30pm, which means breakfast is eaten extremely early. I decided that, today, I would have a large breakfast. And this one was LARGE for me! I scrambled 2 whole eggs, 3/4 cup egg whites and a yellow bell pepper and placed it all on a tortilla with some salsa on top. My hope was that the fat from the two whole eggs plus the protein from all the eggs in general would help me stay full till 11/11:30. And my plan worked! My breakfast kept me so full that I was able to happily wait to take my lunch at 11:45am instead of having a grumbling stomach at 9:30am! I am happy to report that I am now a part of the Big Breakfast Club, and will not fear getting so many calories in that early in the morning!

For lunch, I made my usual salad, got my chicken breast, and meandered around the cafeteria for a little bit. At the sandwich bar, they had a side salad of broccoli, cauliflower, tomatoes, bell peppers, and red onions tossed in a light Italian dressing. Bingo! I knew this side salad atop my regular salad would taste so good! It was the perfect variation to my typical lunch and helped me not get caught in my salad rut :)

Around 3:30pm, I had my 100 calorie pack of cinnamon roast almonds and a plum. This plum was so juicy and red inside. Plums are definitely one of my favorite fruits so I thoroughly enjoyed my snack!

By the time I ran my errands after work (gas, picking up quest bars, etc), I was ready for dinner. I stopped by the grocery store and got a garlic rotisserie chicken. Once I got home, I picked out the white breast meat, saved the rest for tomorrow, and created my quick and simple basic food groups meal:

This meal filled me up, tasted great, and got the job done. And I have more of it left for tomorrow's dinner! Win-win :) As I've mentioned before, I am moving back home at the end of this week and trying to eat as simple as possible so I won't have any access food :) I can't wait to get back home to my own kitchen and cook all of my favorite meals!!!

Before ending this post, I want to share a quote I had posted on my Instagram a while back (@thejoyfulharvest if you want to follow!) I have been reflecting on it all day today...

I don't know about you, but I tend to focus on my past and the mistakes/victories I have had. I dwell on the former things whether they are the positive or negative aspects of my life. I try to think about what made me do the things I did in the past. However, today, I was reminded of this verse while reading the Socrates quote:

Isaiah 43: 18-19

“Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland."

I love the excitement of this verse! "See, I am doing a new thing!..do you not perceive it?" It's almost like God is standing with us, holding us tight, pointing off to something in the distance, and saying with excitement "there it is, right there! Don't you see it?!" God has a plan for us, and He is excited about it! What is the point of dwelling on the former things, when God's plans are alive and active and always moving us forward? I hope that these verses help us focus on the "new" thing instead of the old. Let us put our hopes and energies into what is coming instead of getting caught in what has already passed.

Have a lovely night everyone!

Meal Plan and Workouts: 8/26-8/31

I cannot believe this is the last week of my internship! I thought this summer would go by so slow but it was actually a whirlwind and I can't believe it's almost over. I enjoyed my internship, but I can't wait to finally be back home! Since I packed up my kitchen stuff in my apartment a couple weeks ago, cooking has not been very possible. I've had to do more "assemble and serve" type meals, so I CAN'T wait to finally be home in a nice kitchen and be able to cook! Here is my tentative workout/meal plan for this week. I will only be planning dinners since most of my other meals/snacks are provided for at the hosptal:

8/26: Ran 6 miles, chest, triceps.

Dinner: Rotisserie chicken wraps with carrots and hummus!

8/27: 6 mile run, back, biceps

Dinner: leftovers from night before

8/28: 7-8 mile run (depending on how sore I am/how much sleep I get!), push ups and plank

Dinner: tuna sandwich on fold out bread, carrots, hummus OR out with family!

8/29: 4 mile run, shoulders and legs. I would also LOVE to go to a Body Pump class at the gym this night if I feel up to it...but I'm going to give myself grace with this since I will have packing to do as well!

Dinner: tuna sandwich on fold out bread, carrots, hummus

8/30: 6 mile run, chest, triceps

Dinner: on a mini vacation with my cousin woooo! So who knows! :)

8/31: 4 mile run (the hotel has a gym!), planks, push ups

Dinner: Finally home with my family!!!!

That's the plan! Hoping I can stick to it! I will definitely have to repeat the following verse over and over all week...praise the Lord for His strength!

Philippians 4:13 "I can do ALL things through Christ who STRENGTHENS me."

(emphasis mine)

Have a great Monday everyone!

White as Snow: Daily Manna 8/22

Today was a great but tiring day! As usual, I started the day with some quiet time, and was OF COURSE blessed by it! Today's verse on my Bible app was from Isaiah 1:18 and says: "Come now, and let us reason together, says the Lord. Though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall be like wool."

I love this verse. I reflected on how much God loves us; so much that he would wipe our sins away and make us as white as snow. We are redeemed by Christ's blood, and this verse was a very needed reminder that I am forgiven, and that I should LIVE as a forgiven child of God. I pray that I see myself the way God sees me and that I can glorify Him in all that I do.

After my quiet time, I got ready for the gym, had my egg, and headed out.

I was quite pleased with my workout today! I ran 5 miles and worked on my chest and triceps! I'm already feeling sore this evening, which is always the mark of an awesome workout.

Once I got to work, I had some scrambled eggs (1 egg and a couple egg whites). I also brought my microwavable steel cut oats from home and added 1/2 a banana to them. So so tasty!

I wasn't able to take a picture of my lunch, but I ended up having a salad with some chicken and garlic orzo. I've been feeling very low energy in the afternoons and decided to try adding a bit of carbohydrate at lunch to see how that helps. I usually just have plain chicken/fish and salad and have been feeling so fatigued come 2pm!  The carbohydrate options at the hospital are not always that healthy, but I decided to try the garlic orzo instead of the french fries or mashed potatoes because I. Love. Garlic!!! Really, it's a problem. I just love it. And I loved this orzo! Wish I could have snapped a picture :(

My afternoon snack was a peach again, with my 100 calorie pack of almonds! This peach was so juicy and messy to eat, which made it taste even better!

I finally got off work and hit the road. I was so indecisive on the drive home about what I wanted for dinner. I contemplated chipotle (which I've already had this week), grabbing a lettuce wrap burger from Five Guys (I love this place but wasn't feeling like a burger tonight), or staying in and doing some sort of chicken wrap thing. I'm very low on ingredients at home since I am only living in my apartment at school for another week or so, but I really didn't want to go out to eat again, so I decided to stop at the market on campus and grab some low carb tortillas, salsa, and carrots. I had some hummus and frozen chicken at home, so I figured I could create some sort of concoction out of these ingredients!

I had an afternoon meeting with my professor, then headed back to my apartment to start dinner. Even though it was only 5pm, I have learned that I need to listen to my hunger cues and eat when I am hungry. Also, I usually sleep by 8:30pm since I have to be at work super early in the mornings (and always want to fit in a run beforehand!) so a 5/5:30pm dinner is not too unusual for me. I boiled my chicken for about 20 minutes, then heated up my tortillas and made chicken salsa wraps with some carrots and hummus on the side!

I know this meal seems boring and plain, but it seriously tasted SO good. On night's like these, when I am not really wanting anything in particular and am too exhausted to make a decision, I try to go as simple as possible and cover all my basic food groups!

Protein: chicken

Carb: tortillas

Veggies: carrots

Fats: hummus

This meal was fast, simple, and fueled me up so I could get on with my evening! Mission accomplished :) And now I get to continue packing up my apartment! Have a great night everyone!