wellness wednesday: oil pulling

I have to start by acknowledging that this is probably the most hippie thing we've ever done. I mean, using ACV on your hair is pretty hippie too, so I guess don't be surprised if I stop showering all together or something ha! Anyways.
So we've been oil pulling with coconut oil for about a week and a half now, and here are my thoughts, tips, results, etc. I've got a lot of opinions about this so far, so buckle up!

1. If you decide to try it, be prepared for a whole bunch of nastiness right when you put the "oil" (really it's just a clump of solid YUCK) in your mouth. It takes 4-5 minutes for it to liquefy, which equals 4-5 minutes of pure torture. I have a pretty stable gag reflex, but this about kills me every day. Ack.

2. In light of that, here is something you can do that might help. I tried putting a little coconut oil in a glass, and then running the glass under very hot water until the oil started liquefying. That helped a little bit because it didn't take as long to melt when when I put it in my mouth. It also gives you a little more liquid at the beginning to swish around the hard stuff, which feels MUCH more bearable than just letting is sit and melt. 

3. Here's another tip: If the beginning process kind of grosses you out, make it a little easier and try not to let your tongue touch the hard oil, if at all possible. Again, I have a pretty stable gag reflex, but touching the unmelted oil almost killed me. I don't know why, but it's SO GROSS. 

4. Also, if you like the smell of coconut at all, try your hardest not to smell it before/during the oil pulling. I'm betting the chunk of oil in your mouth will make you gag, and if you smell it at the same time, you will probably start to be grossed out by the smell of coconut. I've noticed that happening to me, and I LOVE that scent so I've been trying to keep the smelling to a minimum. Which is pretty hard considering you're breathing through your nose the whole time ha. Thank goodness it's only 20 minutes!

5. I've noticed that my teeth are slightly whiter, same with Christian. It's not a huge difference, but enough that we see it in each other. It's also been great as an ultra moisturizer for my lips, which feels nice first thing in the morning. 

6. Morning breath has been waaaay toned down, which I'm so happy about. I hate waking up in the morning and feeling like Christian and I can't talk to each other unless our mouths are covered ha. This is probably the most significant change I've noticed! And I've also noticed that my whole mouth generally feels cleaner all day long. 

7. Here's the thing I was most interested in: would it help with TMJ symptoms? Rumor has it it's supposed to. For the first few days, my jaw actually felt worse than normal. I couldn't tell if that was because I had been sleeping on it weird, or whatever. A week later and I'm still not sure what to think. This is probably the kind of thing that takes a while to notice, so I guess I will keep you updated. 

8. Last thing. I've also heard that oil pulling is supposed to help with cavities some how? I don't have any (that I know of), so I will be interested to hear what the dentist says the next time I go in. My teeth feel pretty good as of now, but again I think this is one of the results that could take a while to see. 

So did it get any easier (re: less disgusting) after doing it for a week? Ehhhh.....
Actually full disclosure: it's still pretty disgusting. It is, in all honesty, a horrible way to start the day.
It's like this:
Rude awakening #1: Buzzing alarm, followed by snoozing, oh.... probably 8 times
Rude awakening #2: Dragging myself out of bed after 20 minutes, and oh HEY! It's freezing in my room and I'm only in my underwear! Awesome!
Rude awakening #3: Ask myself "what do I have to look forward to today?" Then realize NOOOOOOO I HAVE TO GO OIL PULL ACCCCKKKKK.

Maybe it's grossing me out simply because of being pregnant and having a body that's wacko right now. The good news is even though it's gross, it's fairly manageable. Your cheeks will probably get sore and tired after swishing for 20 minutes, but that gets easier after a day or so, and the ick factor definitely goes away after the oil is completely melted. Just don't think about it a ton. I'm obviously still working on that one. Also I can't guarantee that I will keep doing this if I don't see some BANGIN results over the next few weeks. So stay tuned.

If you decide to try this, good luck and  happy oil pulling, from one makeup-less hippie to another!
I hope you feel a little happier than I do in the process ;)

wellness wednesday: yum (and healthy!) grub

Christian and I made this Taboule salad a few weeks ago, and we are certifiably obsessed with it. 

It might not be as good as Pita Jungle, but it's a fresh, easy, delicious, filling meal you can cook at home.

I highly recommend making this. It's SO SO YUM.

photo cred

Taboule Salad:

(with modifications, brought to you by chef Brooke)

Ingredients:

1 package Taboule mix (we use the Near East brand. It's super cheap at Walmart!)

2 tablespoons olive oil

1 cup (4 oz) crumbled feta cheese

1 large tomato, chopped (we use 2 roma tomatoes usually, which probably yields about the same amount)

1/4 cup chopped fresh basil (I'm not a huge fan of basil, so we've been omitting this. It's probably good though!)

Romaine lettuce leaves (we also use spinach, which is super yum and super healthy)

Lemon wedges

**We also add shredded chicken breast to ours as well, for a little extra protein and flavor. So good**

Instructions:

1. Cook Taboule according to package directions

2. Chill for 30 minutes

3. Add olive oil and  lemon juice

(I actually just use a whole lemon. It's a little more than what the recipe calls for, but I LOVE my food with extra lemon/lime/citrus, and so does Christian so.... there you go.)

4. Chill over night (Originally you only need to let it chill for 2 hours before serving. We cook it the night before because it's a lot more time efficient during the week when we usually don't home until after 8 every evening.)

5. Before serving, add tomatoes, feta, lettuce, and chicken. If you love lemon like I do, you can also squeeze a bunch of extra juice on right before serving. This is also super good with chopped cucumber, or any other veggies you feel like adding!

Enjoy!

wellness wednesday: what's up, I'm back

It's been a while since one of these!

Truth be told, I haven't had a legitimate "wellness" feeling on a Wednesday basically since I got pregnant.
In the fall, it was more like "well I only threw up twice today so that's good" Wednesday. 

Or "hey I ate something that wasn't cold cereal without wanting to die" Wednesday. 

Then Christmas break came and I was finally feeling better, but my Wednesday's consisted of being a glutton because it felt so good to finally have a desire to eat again. And sorry guys, but gluttony does NOT constitute wellness. So there's that. And now here we are! A month into the new year, and I'm finally back into a regular exercise routine and eating like a normal person again. Although there are definitely days when IMUSTHAVECHOCOLATEMILKRIGHTNOWORIWILLDIE. But I wouldn't be a normal pregnant person if that wasn't the case, so I guess that's fine. 

Anyways. Majorly digressing here......

GUYS. 

It feels so wonderful to be taking care of my body again, pregnant as it is! It's strange because it's definitely not responding the same way it used to, and I can't tolerate as much physical exertion because OBVIOUSLY a basketball is now protruding from my stomach. Growing a person is awkward.

Proof:

Oh wait. There's a lot more than pregnancy that's awkward about this photo.

So I am noticing some differences as I've adjusted my exercise routine specifically:
1. My sciatica has calmed down a fair amount, which is awesome! It was so bad that I couldn't walk without horrific pain in my lower back, hips and legs, and it's much more manageable now. I know for CERTAIN that it's because I've been exercising.... but more specifically weight training. I have such a testimony of weight training! Thank you, amen.

2. I've been sleeping really well. Thankfully I haven't had many nights where I'm tossing and turning, but I notice I sleep much more soundly (and have MUCH crazier dreams ha!) when I've exercised that day verses not. I'm hoping this trend continues as my belly keeps expanding. TBD I guess!

3. I have a lot more energy. I'm noticing the exhaustion sloooowwwly creeping back (blast this second trimester coming to an end!), but my energy definitely spikes on the days I exercise. Again, a trend I'm hoping continues as I keep getting bigger.

4. I'm more...... regular. If you know what I mean. And this is awesome, because who's trying to be constipated when they're also preggo? NOT ME.

So here's what I've been doing, in a nutshell:
Exercise: I've been trying to make it to the gym 3-4 times a week, nothing crazy. This includes roughly 2 days of weight training, a day of hard core kickboxing, maybe some time on the elliptical, and a day for my beloved Zumba of course. Each thing I try to modify so as to cater to my awesome pregnant self
(no jumping in Zumba, inclined benches for weight lifting, don't sweat too much, etc.).
I also end up walking about 30 minutes a day, each day of the week, because of hoofing it across campus so much. I feel pretty good, and I think it's a good amount of exercise for me personally.
Food: Basically I've just been eating normal amounts of normal stuff (ie sandwiches at lunch), with some extra veggies here and there (frozen counts too!), and a sprinkle of something I want every day (like a handful of candy or some chips). Nothing special going on here, I'm just trying not too go crazy and eat everything I want. Which would be an obscene amount, let me tell you. I've also been trying to drink around 100 oz. of water a day which is SO CRUCIAL for me. I think I notice the biggest difference in how I feel overall when I do/don't drink enough water. It's the difference between super grouchy/tired/brain fogged Brooke and happy/clear headed/mostly sane Brooke.
The latter is definitely better.
I also have such a testimony of hydration, thank you amen!

So I know it's probably pointless to post all of this because no one cares but me, baby, and maybe Christian, but you guys. I just feel so much better now that I'm taking care of myself after the last 4 months of basically NOT. I guess I'm just documenting these things now because I'm sure April and May are going to roll around, and I'm going to feel huge and tired all the time, and maybe this will give me some motivation to head to the gym and eat some veggies because :
"You love it more than sitting on the couch and eating chocolate, Brooke!"
Or something like that :) Anyways, another huge digression to finish this lengthy post.
So, you're welcome for that.

wellness wednesday: august music

Top 3 Favorite Workout Songs

- August Edition - 

So here's the thing.
I really really really love Latin music. I took six years of Spanish and it completely lit a fire in my heart. That's actually half the reason I love Zumba so much. It lets my Latin flair completely loose for an hour and makes me crazy happy.
Or maybe just crazy. But anyways. 
I'm about to share some Latin songs that I absolutely love, and might just light a fire in your heart too.
You've been warned.

*Also speaking of Latin things, can we just discuss how wonderful it is that Juan Pablo is the next Bachelor.
I mean, we women LOVE our suave Latin men, obviously. So I'm foreseeing the best season yet.
Viva el Bachelor!!!*

Best warm up song:
La Camisa Negra- Juanes

This is the guy who started it all.... the fuel behind my Latin-loving fire!
If this song doesn't make you want to get up and groove, well....
Git yer head checked!

Best power song:
Ave Maria- David Bisbal

How's that for a screen shot?
Seriously listen to this song, it's definitely NOT the Ave Maria you are familiar with.
Also don't be fooled by his Cher-like voice.
I don't know what that's all about, but whatever.

Best cool down song:
Flor De Campo- Don Omar

Don Omar makes some seriously great music, but this song is probably my favorite. 

Sit back, stretch and enjoy!

And there you have it. 

Now go high-tail it to a Zumba class or something. 

wellness wednesday: bb cream

I'm switching things up today and we're talking makeup. 

dun dun dun. 

I've been hearing about BB cream for the last year or so, but I've been skeptical of jumping on the bandwagon because I love my current makeup so so much. A few weeks ago however, I bit the bullet. 

And I must say.... I'm totally in love!

It works great to smooth out skin tone, moisturize and give a little added SPF.
My only beef with it is that after applied, it looks a little "masky". It definitely needs to be complimented with blush/bronzer/highlighter or whatever. And if you have any blemishes, concealer is still a must.
However, for fast coverage that's light and easy, I highly recommend it!

wellness wednesday: form is everything

I've been thinking about this a lot the last few days because I'm feeling the pain from an ill-adjusted bike seat. Ouch.

Guys, I'm like the ultimate form-nazi when it comes to exercise.

When the day comes that I finally get group teaching certified, I know I will harp on that more than anything. 

I watch the poor people in my Body Pump class who squat so deep that their toes scootch out passed their knees and it makes me die a little bit inside. Like this lady.

 

He should use that hand to straight up shove her to the floor for that awful squatting form.

Bad bad lady!

It's so super important to have the right form when exercising. 

Unlike this guy, who OBVIOUSLY doesn't know how to use the eliptical.

In running, good form can help prevent hip and knee injuries, as well as shin splints. Good running form also improves your performance and speed, and who doesn't want that?! 

It's the same for biking. 

Form is especially crucial in weight training. 

Improper form will not only increase the likelihood of injury, but it will totally prevent you from strengthening the right muscles! 

For example, if your hands aren't at the right distance on the bar when doing chest presses, and the bar isn't positioned correctly over your body, you end up over-working and straining your shoulders instead of your chest muscles.

Or during your tricep workout, you could just be like this guy who is channeling his inner Quasimodo in the second picture. And who's tryin to do that every day? Not me.

Surprisingly, I think that good form also applies to workouts like Zumba and swimming! It's everywhere!

Your exercise becomes so much more effective and less likely to kill you

(at least no more than you're expecting and intending! ;) )

when you can focus on having the right form. I think if we are putting in the effort to exercise, we all want to maximum results right? I'm a firm (and obnoxious!) believer in the importance and effectiveness of good form. 

So next time you're at the gym running, lifting weights, kickboxing, whatever it may be....

Take the time to observe yourself if you can! Maybe you will notice small improvements you can make, and in turn have a better workout the next time.

wellness wednesday: what's stinky and clean at the same time?

I've been all sorts of anti-blogging lately. Life has hit us upside the head over the last few weeks, so I'm trying to take some time to reconnect with my husband, myself, and the things that really matter. So let's just ignore the fact that there are going to be quite a few meaningless posts in a row, shall we?

We shall. And moving on.

So last week I tried something new. 

First off, I've always had a very sensitive scalp. Water other than my normal shower, dramatic change in temperatures and humidity levels, and new products always cause a lot of irritation. It also changes and gets quite irritated along with my cycle, which I think is dumb and unjust but hey. 

Whatryagonnado.

I also use salt spray almost every day, so along with the fact that my hair is colored, basically my hair and scalp take a constant beating. 

I've been wanting to use a clarifying shampoo for a while now, but then I remembered you can do the same thing with APPLE CIDER VINEGAR. I had a bottle in my pantry so I decided to go for it. 

YOU GUYS. 

It was the most amazing thing I've probably ever done for my hair. 

(Aside from this one time I got a hot oil scalp massage that lasted for literally 45 minutes. 

Are you dying just thinking about that? Because I am)

My hair felt so soft and clean, and my scalp has been irritation free all week long! It felt really nice to strip all the products off my hair, especially considering I spray it with salt every day.

The things we do for beauty.

If you are feeling the need for some hair revival without spending a ton of money, I HIGHLY recommend doing this!

wellness wednesday: June music

Top 3 Favorite Workout Songs

- June Edition - 

My life has been all over the place for the last few weeks, which is very obviously reflected in the following choice of music. Regardless, these are some great tunes. Enjoy!

Best warm up song:
Who's Lovin You- Michael Buble

This song simply puts me in the best mood. Nothing like a little happiness to get me ready for a workout!
And then there's this.

I'll wait while you wipe the drool off your face.

Best power song:
Bumpy Ride- Mohombi

I haven't watched this music video, thus I cannot approve of it's content if there is anything sketch. Sorry in advance. I CAN however, guarantee that you will want to shake your tail feathers as soon as the music starts. And you're welcome in advance.

Best cool down song:

No Explanation- Peter Cetera

Because who doesn't love a little 80's throwback Chicago/Peter Cetera?

I mean really.

wellness wednesday: a weighty issue

I was struggling with what to write about today.
I know these posts may seem silly, but they have greatly helped me in my goals to maintain a healthy lifestyle, especially as we have started training for this triathlon.
(Which I have lost some steam in, so I must keep posting FTW!)

And then the ever so inspirational C.Jane Kendrick wrote something last week that really struck a chord with me. It was sensitive and honest and real, which is exactly this way this issue needs to be addressed. And so I'm pulling some thoughts from her and mixing them with my own.

{Link}

I want to talk about women and their weight issues, and how I have learned to deal with and overcome this in myself. I love what she wrote because it echos my own feelings perfectly.

I have never been super thin. Maybe when I was like 6 years old, but then I matured rather quickly, and I was always taller and had more build that my friends and peers.
(Code for "blessed with large thighs and a butt that won't quit". Or something like that.)

Look at those boat feet!
I was destined to be a tall athletic woman!

I "struggled" with my weight through most of middle and high school.
And I say "struggled" because looking back, I definitely wasn't really heavy! I had my chubbier years, but who doesn't? I think I just never really felt good enough. Combine those issues with acne ridden skin and a lot of hormones, and you've got.... well.... a lot of teenage angst to say the least haha. I was reading through some of my journals a few weeks ago, and it made me so sad. From the time that I was in about 7th grade, I was ALWAYS talking about how I wanted to lose
"just 10 more pounds by such and such date"
or "if I could just lose 15 pounds I would be so much prettier".
Phrases like that riddled so many pages of the 4 journals I have from that time. And I know I'm not alone in a lot of those feelings.

But you know what's interesting?
I still had A TON of confidence! I never remember feeling super uncomfortable in my body, or embarrassed to be in a bathing suit or anything like that. I never looked at myself in the mirror and felt like I was fat, and I never really got so upset about my weight that it turned into depression or an eating disorder or anything.

At first that really confused me.
Why would I write those things for years, but then hardly have a memory of truly struggling with those issues when all was said and done?
How did I have the confidence I did, when my writing would say otherwise?

I've come to two conclusions:
First, I had seriously succumbed to the attitude of the world.
A world OBSESSED with weight loss.
It seems to me that I felt like I had to have those feelings. That it was normal, and almost expected, "Because what woman doesn't" right? And certainly there was probably some part of me that was concerned with having a leaner physique, but looking back now, I really don't think I was truly as concerned about it as I made myself out to be through my journals.

This is my second and main conclusion:
 Since a fairly young age, I've been a consistent exerciser and pretty healthy eater.
(I say "pretty healthy" because I have been known to eat a cookie or donut or ice cream on the daily, along side my protein shakes, quinoa, vegetable juice and edamame.
YOLO!)

And I realize now, thanks to my journal entries, memories, and the words of Courtney Kendrick, just how much exercise blessed my life and changed my attitude about my body, DESPITE the onslaught of negativity from the world, and my own attempts to fit in with the body-obsessed culture we live it.
Through years of striving to take care of myself, 
by feeding it good food and giving myself a little wiggle room, 
learning how to exercise and exercise HARD, 
I've learned to love my body despite it's imperfections.
Despite my scarred skin.
My athletic thighs.
My flat feet.
 My round chin.

And so much of that came through exercising in order to love my body.
I may not currently be a size 2. I may not EVER be a size 2, in fact. And ultimately, that's not what I want!
As I exercise and give my body what it needs both through physical activity and eating good food, I've learned to pick through what the world says I need to feel about myself and see my value and beauty.
The more that I've learned how to take care of my body, the more I've learned to appreciate it.
Because it's strong and beautiful and healthy and it carries me through what I need to do every day.
It also helps that my husband thinks I'm way hott ;) Bonus, right?!

I wish more women in the world would see themselves in this way! Because every single one of us is different, and certainly we aren't all meant to look like the airbrushed women on the front of Shape Magazine. There is so much beauty in every single BODY, and I desperately wish that attitude would permeate society instead of the current attitude of attaining body perfection.

Perfection like this!
Haha jk. This is the most awkward picture of me in existence. 

This is all why I'm such a huge advocate of exercise and healthy eating.
Find healthy foods you love! Find workouts that enthuse instead of bore you. Don't be afraid to try new things, like Zumba or Crossfit or kale or wheat germ. You never know how much more motivated you will be to take care of yourself, and love your body, when you experiment with new things! Now, I'm not naive enough to think that those two things will simply eliminate body image issues. Heavens knows there are plenty of days when I wake up and feel like a whale (DARN YOU PERIOD BLOAT!)
But through years of experience, and plenty of self doubt, I've learned that taking care of myself helps me see my true beauty and worth, without being tainted by the expectations of the world. It's helped me learn that I don't have to be super duper thin to feel super duper good about myself.

I love what C.Jane said:
"a healthy body acceptance promotes peace and an increase of joy" 

And couldn't we all use a little bit more of that?

wellness wednesday: the bike ride to end all bike rides

I started road biking about 5 years ago when my family lived in Arizona. About 10 minutes from my house was the most beautiful loop that we would ride all the time.
The whole thing is about 23 miles of pure awesome, and I've been dying to take Christian on that ride for years now.

Look at this hottie in all his scruffy glory.
Well I can officially cross that off my bucket list because this weekend when we were visiting Arizona, we conquered that bad boy. And I couldn't have been happier.

This look is what I call "hipster athletica", what with all my bike gear and spandex and wayfarers and all.
Just tryin to keep it real, you know?

 Mid-ride, and in a lot of pain because we stopped at the top of a hill to take pictures.

 Conquered!

 

And oh so happy!
Arizona, we love you!

*Just a side note... if you are ever going on a long-ish ride, it's pretty important to make sure your bike is adjusted properly. My bike seat was too low, and it made me feel like I was riding a motorcycle the whole time. Also, my knees were killing me and I felt like my frontal lobe was going to come out of my head because my shoulders were so scrunched, and all kinds of nonsense. So much drama over one little bike seat.*

wellness wednesday: may music

Top 3 Favorite Workout Songs

- May Edition - 

It's summer! Which means it's time I bust out some nostalgic tunes, a la the 90's, the inspiration behind my favorite work out songs this month.

Best warm up song:
Mo Money, Mo Problems- Notorious B.I.G.


Not much needs to be said about this song. It's just the ultimate summer-pump-up jam.

Best power song:
Eve 6- Inside Out

If you are going to torture yourself by listening to 90's music while you exercise, this is a great one to include.
At least it's not Creed right?

Best cool down song:

Never Let You Go- Third Eye Blind

One of my all time favorite songs in the history of ever. 

And a great way to end a workout. 

Dance all the way home, whydontcha?

There you have it.
And y'welcome.

* Also if you are looking for some new wonderful indie-inspired music, look no further. 
The latest Noah and the Whale album is pure gold. Listen to it. Now. You won't be sad you did! *

wellness wednesday: a rant and a story about my shoulder

I'm a stomach sleeper, through and through.

However sometimes, I defy my normal routine and find myself sleeping on my side. 

I tend to scrunch my shoulders in a lot when I sleep like this,

(I think maybe because I only sleep with one, very flat pillow?? Anyone else??)

 and over the last year, it's totally KILLED my right shoulder.

 Like, "it crunches when I move it and my alignment is off" kind of killed it.

This dumb carpal tunnel also affects it so...... yeah. 

Basically I'm 100 years old, and it bothers me.

A lot.

I've been struggling to figure out the best way to help it because let's be real,
 I haven't got the monies for physical therapy and I'm only 23 for goodness sakes!

Well guess what. 

My die hard obsession with weight training is paying off.

Over the last 4 months, I've strengthened my chest, upper back, and shoulder muscles just enough that I can feel my shoulder joints being pulled in nice and tight. And for the first time in body pump on Monday night, it didn't bother me at all
(!!!!)
Time for me to get into body building much??

I'm telling you guys. 

Weight bearing exercises are my fountain of youth. 

I swear by the power that's behind strong muscles, both literally and figuratively. 

If you can handle weight lifting, I HIGHLY recommend it because it's so so so good for you!

(Bonus if you can find a good class to go to because I can guarantee you won't ever push yourself as hard as you will in an hour of Body Pump.
Also, you will get super tight bunskies. And who's not all about that, amiright?)

And with that, I end my rant.

 *   *   *   *   *   *   *   *   *   *   *   *   *   *   *   *   *   *

update: I'm going to be a weeny for a minute and complain about my dumb body, because well.
I just am. 
This morning I went to Zumba and my legs felt like straight up bowling balls.
Also because I have flat feet, they basically ache ALL THE TIME while I exercise, which is probably a bad thing.... but oh well.
On the upside, at least I won't ever get drafted!
Also, my new wrist brace is off the chain. Except for the fact that when I take it off, my wrist and hand pop and crack for like 10 straight minutes. Also it looks ridiculous, and my boss has taken to calling me CT
(for "carpal tunnel" of course!)
which is cool and kind of ridiculous I guess.
ALSO I have shin splints because of.... my feet? Over enthusiasm? Bad knees? All the above?
Basically I'm just really tired this morning, the past few days have SLAYED me and I don't have the energy to be happy or mad or anything.
I'm just...........
Well...
Really complain-y. 
The end.

wellness wednesday: and so it begins

On Monday, Christian and I started training for the triathlon we will be doing in August.

I always get WAY pumped when I'm on a training schedule, but to be honest, I was a little bummed to be switching up my work out routine this time. I was loving all the classes I was going to at the gym. Thankfully, I found a good, but moderately paced training program for us to follow so we can still go pump the iron at BodyPump and I can go to Zumba twice a week without killing myself.

(You CANNOT take me away from my beloved Zumba!!)

Would you like a peek at what the next few months will be like for us?

OKAY!

Month 1
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	12-Swim	24-Bike	20-Swim & Zumba	12-Run	40-Bike	20-Run & Weights	Off	2h 8m
	Weights & Zumba							128m
2	13-Swim	26-Bike	22-Swim & Zumba	13-Run	44-Bike	22-Run & Weights	Off	2h 20m	+10%
	Weights & Zumba							140m

We also started eating MUCH differently in order to help make the training as effective as possible. Not that we were horrible before, but all of our meals now are solid vegetables and protein with some carbs and fruit mixed in.
As a girl who loves her sugar
(No like.... I don't think you understand....)
this is a slight adjustment, to say the least. Diet Coke is helping as I wean myself off the one-or-sometimes-more-than-one-treat-a-day regime, but for some reason soda doesn't seem like the best alternative....
What can I say.
YOLO, right?

wellness wednesday: april music

Top 3 Favorite Workout Songs

- April Edition -

Best warm up song:

Anywhere With You- Jake Owen

Sometimes you just need a happy country jam to get you pumped about a work out. 

This song has been mine and Christian's favorite for several weeks now.

Plus, I think Jake Owen is Christian's long-hair, grungy brunette doppleganger so..... 

YEAH I LOVE THIS SONG.

Best power song:

Remember the Name- For Minor

This song is the only thing that got me through a brutal hill in cycle the other day.

Awesome for anything endurance-y. 

(Also great for making up new words.)

Best cool down song:

Lost and Found- Katie Herzig

Just listen to this song and you will understand why it's so awesome. 

And just plan right now on having it on repeat, and making your cool down twice as long as normal.

It's that good.

There you have it.
And y'welcome.

wellness wednesday: it actually IS about the bike

 *** Here's a little sob story for you:***
So Christian and I have been diligently attending a Tuesday morning cycle class this whole semester. We LOVE the teacher.... and so does everyone else apparently. 
It's gotten so popular over the last few months, that if we don't get there 20 minutes early (not even an exaggeration), we don't get a bike. Well, real life struck yesterday morning and we only got there 10 minutes early. And much to my dismay, there were no more bikes. I was so pissed. And I'm still kind of irritated. 
So this is why I'm writing this post today ha.

Let's talk about cycling.

This is me just loving on my bike.

And oh how I really do LOVE it.

Cycling is a GREAT workout, especially if you need to switch things up a bit.
Here are some of the wonderful benefits I've noticed, at least for myself:

- I am MUCH more motivated to push myself when I'm on a bike. 

When you're running, for instance, it's super easy to just stop and walk whenever you want to.
(Number one offender right here)

However, when you are on a bike, you can only go so slow. 

In light of that, I usually find myself pushing myself much closer to my personal limit when I'm on a bike. 

(So much so that in the last class, my resistance was so high I literally was unable to pedal at the end of the song. HA!)

- It's so much better for your joints!
One thing that's starting to become more important to me is being able to exercise as I continue to age.

I want to be hiking and biking and swimming and being all kinds of active when I'm 65-70!

Keeping my joints healthy is a big part of this. 

I've got terrible knees, and biking is really helpful for that. 

It keeps my muscles nice and strong without the high impact of say, running.

Win, win!

- You go SO MUCH FASTER on a bike!

And who doesn't love feeling like a speed demon?!?

One downside to cycling is it definitely takes more time to get in a good workout. 

Where running 3 miles may take about 30 minutes, and you burn a good amount of calories, you have to bike TWICE that long to get the same effect. This proves hard sometimes if you are tight on time, but for me, it's SO WORTH the sacrifice!

I'm so happy road biking season is right around the corner! 

wellness wednesday: march music

Spring has sprung (sorta) and this month, some happy music was in order. 

So without further adieu, here ya go:

Top 3 Favorite Workout Songs

- March Edition -

Best warm up song:

Let the Groove Get In- Justin Timberlake

It started in 3rd grade, and it's still going strong.

I guess my JT obsession will never end.

And this song?!

You will totally feel pumped to workout after listening to it.

Best power song:

Kiss You- One Direction

You know what else will never die?

My obsession with boy bands.

I am seriously in love with this song. 

If you need a good summer jam, this is it. 

Even Christian likes this song guys!
Also, the music video is great.
Seriously, WHAT'S NOT TO LOVE?!?!

Best cool down song:

Apartment- Young the Giant

These guys are one of my favorite bands, ever, of all time, in the history of life.
They have such a wonderful groovy sound, and this song is no exception.
Turn up the volume and get that lactic acid out of your system as you stretch along!

There you have it.
And y'welcome.

*  *  *  *  *  *  *  *
Also, here's just a brief update on my/our progress. 
Last week, I found a 20 week training program for an olympic distance triathlon. That's... count 'em...
FIVE. 
MONTHS. 
People. 
In the words of Christian:
"SHEESH that is hardcore!" 
But you know what? We are both feeling so good that I don't think tackling that beast is going to be a problem.
Let's just say I'm pretty sure I will be kicking some serious trash once I get back on my road bike, yeehaw!

Anyways, I'm still trying to decide between 2 races in Utah this summer. The one that's cheaper and closer doesn't have an olympic distance option, which I've kinda got my heart set on doing. 
So we shall see what happens. 
TOUGH DECISIONS, RIGHT?! 

And the last bit of news...
I'm going to a conference this weekend about health coaching(!!!)
One of my friends is a personal trainer and health coach, and has told me a little bit about the program, and I'm super excited to see what it's all about and maybe get more involved!

(Also, sorry to be a total meat head about some of this. 
I'm just super excited about the shape I'm in and the habits Christian and I are forming as a couple.
It's so much fun to be healthy and exercise with him, and I'm feeling better than ever! 
Reasons to rejoice, and share, right??)

welness wednesday: protein packs a punch

*Just fyi, I am MEGA proud of myself for doing this today, because I'm feeling crappy and mad at the world, and the last thing I want to be talking about is protein shakes ha. But I made a goal and I'm sticking to it, for the win!*

So today, we're talking protein.

And man do I love this stuff!

I've found that my muscles recover much quicker, and with less soreness, when I'm consistently drinking protein shakes.

HERE'S A STORY:

This all started freshman year at BYU, and I would simply mix my Muscle Milk protein powder with water and then somehow force it down.

(It was a real struggle. 

I'm talking nose-plugged, chugging for my life struggle.

That stuff is NOT pleasant.)

Then there was the one time when the lid of my cup wasn't on tight enough, and I started shaking it, and protein powder water EXPLODED EVERYWHERE, right before I was supposed to start heading to campus. After mopping it up out of our shower

(seriously)

 I decided I needed a different method.

Then I got a magic bullet. 

OH THE MAGIC BULLET. 

You've saved me.

 Christian and I are still using it and all its single-serving glory.

Here is our current favorite mix:

2 scoops Muscle Milk light powder, vanilla flavored

1 cup water or milk

1 packet Truvia sweetener

3/4 cups froze berries or fruit

(I prefer frozen mangos, pineapple, grapes etc. 

Berries and their seeds are SO annoying to slurp down)

And now let's talk about types of shakes.

I have been using Muscle Milk light for the last 5 years, and I LOVE it.. 

After doing a fair share of research, I've found that I definitely prefer it to other powders.

Being a woman, I like to avoid the extra fat and carbs that a lot of other heavy-duty shakes have.
SUCH THE DIVA.

Muscle Milk is awesome because it still has tons of protein and vitamins without the extra stuff. 

 It also doesn't taste too bad either.

I feel a SERIOUS difference when I'm getting extra protein in my diet. 

If you're looking for a way to eat a little healthier, build stronger muscle, and banish post-workout soreness, I HIGHLY recommend it!

(We are still trying to find the best protein powder for Christian, being that he is a man and all. 

He doesn't mind using Muscle Milk light, but if you have any recommendations, send them our way!)

**also, I'm not going to pretend like I love this stuff.
In fact, I still have to plug my nose and chug away. But the benefits outway the cost, right??**

wellness wednesday: why we need exercise

 *glad to know that after yesterday, the general consensus is that I should have a baby. 
It's because we all know Christian and I are going to make beautiful children, isn't it?*
 
So I got this email from Lumosity a few weeks ago:

"We often refer to the brain as a muscle—and new research now shows that the two are more similar than previously thought.

A 2012 study out of Japan investigates how working up a sweat might also increase energy levels in the brain. The paper, published in the Journal of Applied Psychology, is based on careful measurement of glycogen levels in rats before and after exercise.

Glycogen for the brain and body:
Glycogen is a critical energy source for neurons and muscles alike, and it decreases as you spend energy during exhaustive exercise. In muscles, it has long been known that a phenomenon called  supercompensation reelevates glycogen levels 24 hours after exercise. Supercompensation bumps glycogen above even pre-exercise base levels, hence the term.

The question: does supercompensation work on brains like it does on muscles? It does in rats, according to the study. Glycogen levels in five different rat brain areas (which have corresponding human brain areas) decreased by 50-63% during exercise. But 6 hours later, glycogen levels rose to peak at 29-63% times the pre-exercise levels. The boost in energy available to the brain may account for the mental alertness that many people report after a workout.

Exercise's longer-term effects:
Even better, researchers found that the effects of exercise in the brain were longer-lasting. The 2012 study also included a group of rats trained to exercise regularly 5 days a week for 3 weeks. Compared to a control group of sedentary rats, these exercise-trained rats had 7% and 9% higher levels of glycogen in the cortex and hippocampus, respectively.

While the 2012 study was done on rats, not humans, it provides valuable insight into ways that exercise can change the brain. The paper’s authors posit that increased glycogen levels are how the brain responds to difficult metabolic environments—just another example of how the brain can adapt in the face of new challenges."

*   *   *   *

In light of this, I want to share some personal stuff.

My levels of happiness are embarassingly tied to the amount I'm currently exercising.
I really struggle during my "time of the month".
Basically I have PMDD, which is a subject that deserves and entirely different post. Anyways...
I'm already an emotional person, so the extra level of hormones usually turn me into a
Raging She-Woman of Death, Fire and Pain. 
(or something like that)

Mentally and physically, I just feel SOOOOO sluggish, for like a week and a half, 

BUT GOOD NEWS!
There is a remedy for that!
And it's exercise!

When I make an effort to exercise consistently, especially during that time of the month, it's amazing how much better I feel!

Like this lady!
When I would normally be struggling mentally AND physically, just feeling hammered and emotional, exercise gives me an added boost that helps me cope MUCH better.
I feel happier, I am more alert in class and when I study, I sleep better at night, my moodiness is more mild, and I have WAY more energy.

This is one of the main reasons why I am so passionate about my physical health.

Life is hard. Being happy is a struggle sometimes.
If there is one thing we are in control of, it's definitely whether or not we exercise.
So why not take advantage of that and give ourselves the automatic happy boost we deserve??

wellness wednesday: things I've learned from Zumba

1. Pitbull is like.... 
Zeus of the Zumba music world.

And all the teachers love him.

(Here's a secret: I actually do too. I don't vocalize it much thought, because Christian has.... um.... less than favorable feelings for him ha!)

He's like:

"Whadup. 

I'm bald and I'm wearing a white suit.

Which would normally make me douchey, but guess what. 

I do what I want because I'm Mr. Worldwide, aka

Freaking Pitbull."

2. Even white girls can have hips that don't lie.

Guys, I purposely position myself in front of the mirrors so I can watch myself be a fake Latina.

And guess what. 

Even though I haven't danced since I was like, 6....

The more that I move my hips, the better

(aka less awkward)

I look!

And let me tell you.... I get a WAY better workout too. 

So even if you are as caucasian as the come

(Don't worry, you aren't. That spot has been has actually been filled by me already)

you too can ALMOST look Latina in your Zumba class.

3. I really really really want to meet Kass Martin, or go to one of her classes. 

Or possibly both. 

Guys, she's in the actual Wii Zumba game! 

And she lives right here in good old Orem!

So she's got to be awesome right?!

4. When Latin girls come to the class, just be prepared to feel stupid and be judged. 

I mean, Zumba is like their thing.

They are going to one up you, no matter how hard you try. 

So you might as well do what I do and high-tail it to the other side of the classroom, where you will feel only slightly less stupid. 

5. Having double jointed elbows makes you look TOTALLY weird while you are dancing.

And unfortunately I suffer from this. 

And I'm still trying to decide if it's going to keep me from getting Zumba certified one day. 

I just don't want to be in front of a class, and have everyone be all:

"What the heck is wrong with her ELBOWS?!"

6. If you ever convince your husband to PUBLICLY do Zumba with you, here are some good guidelines.

First, just omit the idea completely if you are over 60. 

Zumba is probably too much for you to handle anyways. 

Second, DO NOT, I repeat, DO NOT tantalize each other in the class.

This includes raising eyebrows at one another, fake bum slapping, and other suggestive moves.

I'm all about PDA, but that's just gross and uncomfortable for everyone involved.

This is especially gross and uncomfortable if you are the aforementioned over 60 years old.

Unfortunately, I am a firsthand witness of this. 

Not pretty.

 7. And finally, if you have never done Zumba, or it's been a long time since doing Zumba, you're probably going to feel like this lady for at least 3 weeks:

And that's okay, because we've all been there right? What matters is that you are trying!
(This however, does not change the fact that it's still hilarious. Sorrynotsorry)

And there you have it. 

Who knew that a workout class could offer so much wisdom?!