Category: Healthy Eating

First Step is Admission: I’m a Grazer

Anybody who knows me knows that I am not always the most healthy eater, and much like a cow, I am a grazer. I am on a lifelong mission to give my body the fuel it needs, while maintaining my snacking ways, without denying myself delicious foods (sadly, I did not inherit my mom’s ability to enjoy raw veggies as much as tortilla chips). The struggle is real, kiddos.

But I have great news! Summertime is the best time for finding healthier snacking alternatives. Here are a few of my favorites:

1229903_10101794142535873_1323238134_n.jpgFrozen grapes –
They’re like delicious little popsicles. Buy grapes (I prefer red, seedless), wash grapes, freeze grapes, enjoy grapes. While sometimes a little pricey, and not a great source of protein, grapes prove to be a great source for vitamin K, vitamin C and potassium. So they’re working hard for your bones, heart, muscles and immune system.

Veggies and dip –
Not all dips are totally bad, and if they’re the vehicle to getting veggies in your body, then don’t totally count them out. Everything in moderation, right? My favorite dipping utensils are: carrots, cucumbers, peppers, broccoli, cauliflower and brussel sprouts. Tip: buy fresh, whole veggies and clean/cut them yourself. They’re both healthier and MUCH cheaper.

My fave dips include:

  • Tzatziki – This heavenly white dip is made with a Greek yogurt base, shredded cucumbers, fresh dill, salt and garlic. The brand that I eat (Cava) has just 35 calories in 2 TBSP. It’s a much healthier alternative to ranch.
  • Hummus – Hummus is made from mashed garbanzo beans, ground sesame seeds, olive oil, garlic and spices. This dip is a significant source of fiber, which supports heart health and weight management. It’s also a great source of protein. Tip: Some people are getting real into the soy bean version of hummus… but beware of soy beans as they, like corn, are rarely non-GMO.
  • Fresh salsa – Homemade or fresh salsa is both delicious and an excellent source of vitamin C. Most contain about 10 calories in 2 TBSP, and boast 0g of fat.

Air popped popcorn –
This stuff’s the shit. You save money, you save your body from weird chemicals and you reserve the right to season it as you please. I season mine with pink Himalayan sea salt and a little bit of butter. But for reference, let me just quickly list the ingredients in a standard “Butter” flavor of microwave popcorn:giphy-downsized

  • whole grain popcorn, palm oil, salt, natural and artificial flavors [milk], color added, TBHQ (which is a preservative). Ew.

Great, so scratch out the fake crap and you’ve got what I make at home for WAY cheaper. My ingredients are: organic whole grain popcorn, sea salt, butter. Tip: Americans have an unhealthy fear of butter. Real butter, in moderation, is not bad for you. It’s certainly better for you than whatever the “natural and artificial” flavors are they’re putting in your microwave bag.

Let’s be honest, I’m not cutting out the occasional Twix bar and don’t you dare ask me to give up pretzels, but it’s good to look for some healthy snacking alternatives. Want to determine if something is “healthy?” Here’s a checklist that can help you decide:

  • Is it whole?
  • Is it fresh?
  • Can you read the ingredients and do you know what each of them is?
  • What type of fats are in it? Don’t hate on all fats, but try to stay away from saturated fats and run for your life if something has trans fat.

loveB

 

 

Mmmmm hummus
Beignets are NOT so great for you
I’m a sucker for ice cream
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All the Small Things

Ok, so not everybody has time to work out, and not everybody has the drive to workout. That’s cool. But that doesn’t mean that there aren’t extremely simple things you can do each day to help with overall health. Here are just a few things to consider as you go about your day:

  • Stairs, Stairs, Stairs: While you’re young enough and you don’t have seriously achey knees, take the stairs every single chance you get. I got into this habit because I like to cruise through the airport, so instead of waiting for crowded elevators or escalators, I started taking the stairs. Honestly, give me one reason this isn’t a good idea?
  • Walk This Way: Try to make the time to walk either aimlessly or as a method of transportation. After I adopted my dog, I saw a noticeable difference in my body just from walking her a handful of times a day. We were given two legs with an incredibly complex structure of bones, muscles, ligaments and tendons that we should probably put to use, if we can, no?
  • Clean(er) Eating: I am not one for denying myself the things that I love. No fad diets for this chick. However, if there are things in your diet that are terrible for you that you could totally live without, drop ’em. One day, I decided to stop drinking Coke, and for the most part, I don’t miss it, and neither does my body. Coke, bye.
  • Water, Water, Everywhere:  Our body is 60% water (the heart and brain are about 73% water and the lungs are 83%!!!). I don’t have time to type it all, nor do you have time to read it all, but water does a gazillion things for you. Drink up, thirsty warriors.
  • Down to the Core: The jury is still out on standing desks vs. Swiss balls as chairs. But nobody believes that slouching all day long is any good for you. As you sit (for hours and hours and hours and hours) at work, activate your core in order to hold your shoulders up and your stomach in. This will actually be hard at first, but good posture leads to a stronger core and vice versa. It’s really a win-win.
  • Zzzzzzz: Get the sleep your body needs and deserves. Treating yourself right isn’t just about exercise and diet, it’s about allowing your body to relax and recover. It’s likely talking to you and you’re just not listening, yo.

Side note: If you’re young and just entering the workforce and you are at a company that glorifies a “work hard play hard” lifestyle, remember that it’s fun. Super fun, actually. But it’s not healthy or sustainable. Remember to put your FOMO aside once in a while to get a good night sleep.
loveB

 

 

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Checking In

Oh hey there. I’ve been missing you all. I took a short break from blogging, not intentionally but because life has been busy in all the right ways recently. But I am back, and figured that a good place to start would be to check in on how I am doing with my 2017 Goals. We’re one quarter of the way through the year. Here’s my progress and the completely ambiguous score that I’ve given myself.

The Ones Who Matter

  • Current Status: In just three months, I have already made some amazing memories. I also had my first Galentine’s Day trip with two of the most beautiful souls I know.
  • What I’m Looking Forward To: A few friends are getting married this year and I hope to be able to celebrate with them! I’ve also got a killer 4th of July road trip planned.
  • Score: 7. I can do better, particularly with the long-distance friends.

My Best Friend is a Pit Bull

  • Current Status: I remain painfully aware that Annie won’t live forever, and it’s almost debilitating. I’m super fortunate to have people in my life who understand how important Annie is and include her whenever possible. We have spent very few nights apart this year, aside from some travel. And my saint of a mom came up from South Carolina to dog-sit while I was in Ghana!
  • What I’m Looking Forward To: Annie is coming on the epic 4th of July road trip. I am also excited to continue a fun tradition that we started last summer. We skateboard to a nearby park where I work out. Then we skateboard home. It’s a great way for us to both get exercise and spend quality time together.
  • Score: 8. I still think I could do more. I specifically should hire a dog walker, as my work days are long.

Selfie

  • Current Status: Feeling good. In a steady workout routine, eating pretty well at home. But most importantly, I am not letting the stress of life hold me back from doing adventurous and exciting things. Like my recent, spontaneous, trip to Ghana. I’m surrounding myself with beautiful people who raise me up and bring out the best in me.
  • What I’m Looking Forward To: Continuing this trajectory of happiness, knowing good and well that I will encounter a few potholes, but feeling confident that I’m armed with everything I need to get past them.
  • Score: 9. Nobody should ever get a 10 when it comes to self-improvement.

I am still becoming who I’ll be. And if you ask me in a year, I’ll tell you the same thing. If you ask me when I am 100, I’ll repeat myself once again.

loveB

 

 

 

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Biz Trip Health Tips

Hi. I’ve missed you all! Work took me on an awesome, but exhausting trip to the Super Bowl. My business trips are usually jam-packed, high-stress and complete with a lot of fun, late nights. In order to keep up (both mentally and physically), I’ve learned a few routines that I stick to diligently. Check /em out, and let me know what you do to stay sane on business travel.

Pace Yourself: I’m lucky that many of my work trips are complete with cool parties and late-night events. But if I am going on a four-day trip, I know that I can’t stay up until 2 a.m. every night. I’m not 23 anymore. Pick and choose when to stay up late. Maybe go to the evening event, but skip the lobby party later.

Hydrate!: Hydration is always important and I am the WORST at it. But I drink water on the plane, and if there is not a big bottle of water in my hotel room, I’ll make sure to buy one first thing. Drink water throughout the day, the evening and then a TON before bed. When you change timezones, temperatures, schedules, etc. it is easy to get sick. Water is like a miracle drug, acting to both prevent and cure.

Keep Your Routine: Packing is easier when you don’t have to consider workout clothes. But if daily workouts are part of your regular routine, DO NOT STOP when you’re on the road. Making time for myself is the best way to handle stress. I wake up by 6 a.m. each day and by the time I’m done with my workout and coffee, everyone else is just rising. Here are some of my favorite parts about working out on the road:

  • Exploration: Running around a new city is a great way to learn your way, scope out restaurants, or have yourself a fun adventure. Be careful though. If you don’t know the city at all, ask the concierge. I typically look at Google Maps to locate a nearby park or river running trail. Some of my favorite cities to run in are places I went for work, like Austin, TX and Columbus, OH.
  • Creativity: Some hotels have incredible gyms. Others offer a very limited selection of machines and weights. But get creative in there. No matter what they have, you can figure out a kick-ass workout that will leave you feeling energized for the day.
  • Resourcefulness: If your hotel doesn’t have a gym and you aren’t into running, no problem. Find a nearby park with open space and maybe some benches and do a quick bodyweight workout (see below for a list of things you can do with no equipment). No time to leave the room? Move some furniture aside and do something to get the blood flowing and your heart rate up.

No gym, limited space, no problem! Here are some of my favorite activities that require no equipment:

Legs:

  • Squats
  • Lunges (many variations)
  • Single-leg deadlift
  • Hip lifts
  • Leg lifts

Arms:

  • Push-ups (a few variations)
  • Bear crawl (a few variations)
  • Tricep dips
  • Inchworm (also stretches your hammies!)
  • Plank jacks

Core:

  • Crunches
  • Plank (many variations)
  • Side plank
  • Russian twists
  • Toe touches
  • Bicycles
  • Dead bug
  • Crazy Ivans

I hope you get a little more out of your next business trip, and feel healthier when it’s all over. Thanks for reading. Love you all!

loveB

 

 

 

LA
Austin
Houston
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I’m Just Waiting on a Wild Sun

Actually, that’s a lyric from one of my favorite bands, but I am just waiting on any ol’ sun. For anybody who is not lucky enough to live in a place as wonderful as Colorado (I’m obsessed, can you tell), you know the woes of those dreary wintry months. You know what it’s like to leave for work in the dark, return home from work in the dark, and have nothing but overcast weekends.

READ: 2017 Goals

We’re getting into those dark and gloomy winter months here in DC, and each year I dread it more than the last. Since moving back from Colorado, where they have 300 days of sunshine a year + ample vitamin D, I’ve developed seasonal depression. It kinda snuck up on me, at first!

My Warning Signs: (First, as always, let me preface this by saying that I am not a licensed medical professional. But seasonal depression can typically be self-diagnosed)

  • Sleepin’ In – The first thing I noticed was extreme difficulty getting up in the morning, even with ample hours of sleep. As somebody who is typically a morning person, this was very strange.
  • Fatigue – I also found that by 7 p.m., when I got home from work, I felt ready for bed. I had no appetite. But the fatigue wasn’t just evening sleepiness, I felt weak at the gym and had to dig deeper for the motivation to drag myself out on a run.
  • Netflix + Isolate – In those dark months, the introvert in me took the reigns. Making plans felt both exhausting and overwhelming. It wasn’t that I didn’t want to see friends or be social, but I wasn’t up for making any effort.
  • The Bear – An ex boyfriend once pointed out to me that (and writing it here makes it sound so much worse than how he meant it) I’m like a bear in the winter. I put on just a bit of weight and I am much more anxious and moody.

I’d say the bear comes out as a result of all of the other factors. My schedule is uprooted, I don’t feel good, I feel isolated, I’m tired and life seems to be just about work and sleep. Boring! So it is no surprise that I realized I was suffering from seasonal depression. For others, some of the warning signs may be different, even more severe in some cases. But there is hope!

What Worked For Me:

  • Work Hard, Feel Good – It may be harder to motivate, and you may need to decrease mileage and weight, but keep pushing yourself to get out there and workout. Or perhaps give yoga a try. When you exercise, your body releases endorphins, which trigger positive feelings. It will also help you keep a routine.
  • Now Talk it Out – Even if you feel the need to isolate, don’t push people away. It has helped me so much to be able to talk to friends and know that most of them suffer from seasonal depression as well. Sometimes my girlfriends and I will turn to the same channel, drink wine from the comfort of our own home and text back and forth. Depending on how severe your symptoms are, you may also want to participate in some kind of talk therapy. This can help steer your negative thoughts back toward the light.
  • Soak Up The Sun – When the sun does peek through, try to meet it halfway. Take a five-minute break during the workday to go outside and soak up some vitamin D. Sun in the weekend forecast? Plan an outdoor activity like hiking or running, even if it’s cold.
  • Back to the Basics – As is the case with basically every ailment in life, healthy eating habits and plenty of water will never do anything but make you feel better. Many people experience a decreased appetite and feel less thirsty during the colder months, but keep doing what you do all year.

Good news, folks! Less than three months until spring. Until then, feed and exercise that bear!
loveB

 

 

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2016 Grand Finale

I started 2016 with three main objectives for bettering myself (I will not use the “r” word), and before I talk about 2017, let’s check in on how I did this past year. Although I would like to start a dumpster fire with much of 2016, there are definitely reasons to feel accomplishment and pride. Let’s have a look.giphy (10).gif

  • My Health: I still ate too much sugar and about 300 too many bagels, however I prepared healthy, home-cooked meals for dinner more nights than I ate out. Let’s call this a win.
  • My Mind: Nothing is without setback, but I am pleased to announce that I have recently accepted a new role at my company that I am absolutely thrilled about. My work life was great in 2016, and I was lucky enough to be a part of some epic activations. I dealt with some pretty big emotional hurdles in my personal life, but I feel stronger because of them. Another win.
  • My Body: My body and I worked together to accomplish some awesome things this year. I PR-ed in two 10 mile races, and for the most part felt great all year. In the past couple of months, I’ve noticed some new old lady aches and pains, but I’m taking them in stride! It’s a draw.

I can’t say that I’m sorry to see it go, but I can say that I am excited for 2017 and the endless possibilities it holds!
loveB

 

 

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I’m Back + I’ve Missed You

Hello everyone! Some of you have been following this blog for over a year. Others may be here for the first time. But regardless… WELCOME!
What’s New
I have become increasingly interested in, and challenged by, capturing my own imagery while working out. It’s a challenge that marries two of my favorite hobbies… fitness and photography. So I’ve re-named this blog FITSPECTIVES because I want the visuals to be as important as the words.

As I embark on the journey I’m calling Blogging 2.0, I really want this to be valuable to those reading along. So, let me know what you want to hear more about. Workouts? Training while traveling? Fitness fashion?

Enjoy + please share your thoughts!
loveB

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Training for Race Season

Oh hey! It’s been a while. It’s not you, it’s me. I’ve been busy, and the long winter has me feeling unmotivated. I’m tired. Good thing I make more excuses about blogging than I do about working out!

1010706_10202108464698487_568135008458836320_nThis time of year, it seems everybody has a race of some sort that they’re training for. Like the 5k to Break the Silence on Ovarian Cancer, which my entire family races in each spring, or the GW Parkway Classic that I am running in this month.

So, I wanted to share the training regimen that I have put in place to get myself into the best shape possible for my race on April 24. Let me preface this by saying that I am not a trained fitness coach, and if you follow my below plan, please please please always listen to your body, trainers and/or doctors for expert advice.

Running vs. Lifting + Stretching:

During the five or so weeks leading up to a 10 mile race, I will cut my lifting down significantly, and increase my mileage each week. Also, it can’t be said enough, but stretching can mean a world of difference. I try to use a foam roller to massage my IT bands every single day.

Lifting:

During the weeks that I am training for a race, I will reserve two days a week for lifting. 1 day for legs (never maxing out) and 1 day for arms/chest/back. Both days, and some of my non-lifting days, will include 5-15 minutes of core.

Screen Shot 2016-04-05 at 8.31.53 PMRunning:

The hard part for me is pacing. I am not a distance runner by nature. My body wants to run fast, but then I can’t maintain the speed while increasing my miles.

With that in mind, I have three little tricks that I employ to help me combat this common hurdle:

  • Mileage: I do 3 runs during the week that are between 3-5 miles, depending on where I am at in my training. Then I do one 5-8 mile run on the weekends. I do not pay too much attention to my pace, but I try to stay within a :30 margin. By race day, I am comfortably running more miles and a much quicker pace and it wasn’t even that painful to get there.
  • Track Workouts: I have recently gotten into track workouts, which are full of benefits. They open your stride, boost your endurance, change up your routine and drum roll….. they help increase your speed! I jog to the track, stretch and then do one of the following: Sprint 1 lap, jog 1 lap. Repeat 4-8 times. Or, run 80% pace for 2 laps, jog for 1 lap. Repeat 4-8 times. I also sometimes do pacers down the long side of the track. Start at 50% pace, increase to 75% pace, increase to full sprint. Do a few of those. They feel AMAZING.
  • Hills: They’re the devil. But the best advice I ever received was from Mr. Mahoney, my high school cross country coach. He told us that we should always work to pass people on the uphill. If you train for hills, there will be no issues come race day. You’ll be cruising on up as other runners are struggling and wondering if you’ve got secret jets hidden in your shoes! My standard hill workout: Jog to the hill, stretch. Then I do pacers up the hill, starting off with a slow and open stride leading up to the base of the hill and then try to run about 75% pace to the top.  I jog halfway down, and walk the other half. Once at the bottom,  jump right back into the next one. Depending on the hill grade and length, I will do 5-10 of these before jogging home.

If you’ve got a race coming up, I hope you find my training tips beneficial. Always feel free to reach out to me in the comments below if you’ve got any questions! Also, follow me on IG for training tips, fun pics and weird outfits. 🙂
loveB

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Start 2016 With More Than A Resolution

This time of year always makes me cringe a little bit, especially when marketers try to capitalize on our insecurities by pushing “fitness resolutions.” Don’t get me wrong, getting healthy should most definitely be a top priority, but not because 2016 is upon us. It should be a priority because you only have one body and you need to treat it right. All year, every year.new-years-resolutions-seinfeld

My “resolution” this year is to recognize that my health, my mind and my body are a constant work in progress and I cannot accomplish everything at once. Just as I did in 2015, I will work on each of them but will not expect any certain results.

My Health: Anybody who knows me knows that I am a pretty unhealthy eater. This is an area where I have a TON of room for improvement. I cannot resolve to give up sugar, because I will fail. But I will consciously work to make more home-cooked dinners with more vegetables. The goal is simply to feed my body more of the nutrients that it needs to meet the demands I put on it.
ThoughSheBeSmall
My Mind: This past March, I made the decision to leave a very toxic work environment. The decision, which was not a New Years resolution, was one of the most important choices I have ever made and has proved to be a very big step in improving my mental health. This year, I will continue to find ways to let go of unnecessary stressors, which will not only impact my mind, but my heart as well. Here are some tips on ways to improve mental health every day.

My Body: The biggest thing I noticed as my twenties passed me by was that my body is different day-by-day. The body I had when I was 21 is very different than the body I have now at 31. I can’t expect the same results, and I cannot make goals for my 31-year-old body that are based on 21-year-old me. These days, I am working on being more aware of how I feel. I am trying to see how my diet and stress may impact my physical output. I am always working on tightening and toning, but I am also thinking about recovery and proper care for my muscles. My roller is one of my best friends these days. RELATED: Have a Body-Positive New YearIMG_9382

Those are my “resolutions.” They’re not really measurable, and they do not have an expiration date. They’re fluid and always changing as I learn more about myself. So instead of a New Years resolution in 2016, I challenge you to take a holistic view of your health, your mind and your body. Self-improvement doesn’t ever end, and it is defined differently by everybody. #YouDoYou.23d45062-b649-4be8-b2d0-348c78b9be46

Happy New Years, see you in 2016!
loveB

 

 

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7 Holiday Workouts

If you’re anything like me, the holidays are a time to eat as if the calories don’t count. Another serving of cheesy rolls? Yes, please! More wine? Duh! Donuts or cinnamon rolls? Both, por favor! But that sort of carefree eating can start to bring you down, so here is the secret to enjoying the holiday feasts without regretting it later.

The Holidays are not an excuse to stop working out!

That’s right. You heard me. Holiday vacation is a vacation from work or school… not from your health and wellness. But this is part of a larger shift in your attitude toward exercise. It’s time to stop thinking of it as “work,” and start to think of it as “me time” or “play time” or “the best damn 30 minutes of my day!” Ok, that last one might be pushing it.

Once you make this shift, you’ll find yourself looking forward to working out, even when you’re on vacation. So, this holiday season, maybe try one of these fun ways to keep yourself and your family members active in between feasting!

IMG_4399
Snowshoeing at Beaver Creek in Avon, CO
  1. Take a hike!: Hiking is an activity that all family members can enjoy, including our furry friends. Depending on the hike you choose, it can be a quiet nature walk, or it can be more rigorous, like mountain climbing. Get the family outside to enjoy a healthy activity together! Tip: If it’s really snowy, find someplace to rent snowshoes!
  2. Make a cameo!: Visiting a relative who has a membership to a gym? Find out their policy on guests and have a gym-date. One of my favorite things to do when I visit my mom, is to go to the gym with her. We take turns picking a workout or weight machine and we both come away with new activities to try and very sore muscles!
  3. 15-minute jam!: Busy holiday schedule? Lazy family members? Not a problem. The Nike Training Club app has tons of 15-minute workouts that are perfect for getting in a quick, but effective workout without needing any equipment. Tell mom to stop complaining about her knees; tell your sister so stop worrying about her kids’ meal schedule. All you need is 15-minutes and a good attitude. More on Nike Training Club.
  4. Run like the wind!: Gather up
    IMG_3754
    Snowshoeing at Beaver Creek in Avon, CO

    your fitness-minded friends and family and take them on a group run. One of my favorite, recent Christmas memories is of running around my boyfriend’s hometown when we were visiting his family. We ended up at his high school and spent a while roaming the halls while he shared some pretty cool memories with me. Check out my post about running while on the road.

  5. Grab and go!: If you’re road-tripping to your holiday destination, there is no excuse not to bring some exercise equipment with you. A couple of easy-to-pack items include TRX gear, a jump rope, resistance bands, a yoga mat, or P90X dvds. In addition, you could always pack a set up dumbbells, a medicine ball or a kettlebell.
  6. Lend a helping hand!: What if you could win Daughter/Son-of-the-Year status AND get in a great workout? All you’ve gotta do is offer to help rake leaves or shovel for your parents, grandparents or their neighbors. Seriously, put in 1 good hour of raking leaves and then try to tell me your obliques aren’t on fire.
  7. Go sledding!: If you’re going sledding with friends and family, try running up the hill after each turn. The snow, coupled with heavy boots and bulky layers will prove to be a great leg workout. You’ll quickly feel it in your calves and quads. For an EXTRA good workout, take a lazy friend or a young kid with you and PULL them up the hill. I did this with my nephew last year and let’s just say that I was pretty embarrassed how sore I was the next day. But he had a blast and so did I!

So there you have it. Don’t stop enjoying the home-cooked goodness of a holiday meal. Don’t turn down a refill of a great Malbec. Just find some time to enjoy a bit of exercise while on break, and avoid having to play catch-up when you’re back to reality.
loveB

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