Ending One Year To Start The Next

How time flies.

It has almost been a year since I fully committed myself to focusing on my health, body, and losing some weight. Last January, my new years resolution was to lose 15lbs by May, run my first half marathon, and begin a journey to becoming a bikini competitor [which has now become a more long term goal]. I never knew how much a year could truly change me. Not only did it physically change me, by mentally I have changed as well.

Physically, I have lost about 20lbs and consistently stick around the 134 mark. I started at 152lbs on my little 5'4" frame and, lemme tell you, 20lbs makes a big difference. I accomplished my goal of completing my first half marathon with a time of 2:29:13 with an average pace of 11:00 per mile, as well as my fastest 5k time of 26:56 with an average pace of 8:41 per mile. My longest bike ride to date [and I have never cycled before this year] is 32.25 miles and I can actually say I feel comfortable swimming laps in a pool.

Mentally, my priorities in life have shifted for the better. I actually know my body better than I have ever known it before, and I am so excited to learn even more about myself as time goes on. I am actually looking forward to 2015, setting new goals for myself, and excitedly awaiting the progress I look forward to making this next year. I am more educated about food and how the body processes it. I have filled my mind with books about successful athletes and nutritional facts. I have also actively worked on my body image and trying to see my body in a positive way. I am thankful every day for the body God has given me and how I can move it, stretch it, strengthen it, and watch it heal. It truly is an amazing thing.

So whats next?
More goals. More education. More Inspiration.

I want to push myself even further this year. I have already begun training for my first marathon [I have yet to sign up for the race, but it will be early summer around May] and I will also be signing up for my first sprint triathlon. [nervous about that one] Along with physical goals, I want to learn so much more about the health and fitness world. I want to read books, watch videos, join discussions, and start saving up for my personal trainer certification. More than anything, I want to inspire. There are so many people around me that need help or just motivation! I hope that through my Youtube videos [click here], my instagram posts [click here], or just through friendly chatting, I can help inspire those around me to live a healthier and happier life.

So here's to the next 365 days!! May they be epic.

"Set your goals high, and don't stop till you get there."
- Bo Jackson

What are your 2015 goals?

Recipe of the Month - Banana Protein Pancakes

I want to start posting some of my go-to recipes at least once a month. Sometimes it can be really difficult finding foods that are both delicious and nutritious, and each week I try to experiment with different foods. Not going to lie, some of the meals I experiment with turn out really gross, but occasionally I will find or create one that I just love!

For years I have always wanted to have a go-to protein pancake that is easy to make and gives me everything I need in the morning. I finally created a recipe I like, so here it is!

Here's what you need:
- 1/2 cup oat flour [I blended oatmeal to a flour texture]
- 1/3 egg whites
- 1/3 vanilla greek yogurt [I use a light version]
- 1/8 tsp of baking powder
- 2 drops vanilla extract
- 1 Truvia sweetener packet
- 1 ripe banana
- 1 scoop vanilla protein powder [Six Star Pro Nutrition Elite Series - Whey Isolate - Vanilla]
- 1/4 cup skim milk
- Optional: 1/2 cup blueberries for on top

How to make it (makes about 3 good-sized pancakes):
- Mix the wet ingredients in a bowl: egg whites, yogurt, vanilla extract, banana, milk
- Use a fork or whisk to blend these ingredients well. If there are little chunks of banana, that's ok, but ideally you want it to be a smooth texture.
- In the same bowl, add your dry ingredients: oat flour, protein powder, sweetener packet, baking powder
- Mix all the ingredients together. If the mixture seems too dry, add a little more milk until it is a good, pancake batter consistency.
- Warm a medium to large nonstick skillet (you can spray it with nonstick spray, but I don't and it seems to work for me) Flip pancake when you start to see bubbles or when bottom turns light brown
- Optional: When your pancakes are done and removed from the pan, put your blueberries in the same pan and warm them until they begin to pop. I helped the process by pressing on the blueberries with my spatula so that they didn't burn or overcook.

Nutritional Value (without blueberries):
Calories: 558
Carbs: 78
Fat: 5
Protein: 55
Sodium: 339
Sugar: 13

Nutritional Value (with blueberries):
Calories: 599
Carbs: 89
Fat: 5
Protein: 56
Sodium: 340
Sugar: 20

Enjoy! If you make it, or post a picture of this recipe, let me know what you think and feel free to tag me on instagram @fitwifeforlife

What are some of your favorite recipes?

The Finish Line

This past weekend I met my goal. With 5 months of training, a few physical setbacks, and the best support group I could ask for, I ran my first half marathon.

 

I realize to some that this feat is no extreme accomplishment-people run half marathons all the time. But I am the girl who never thought this distance was within her reach. I remember very clearly the days when three miles, heck, one mile felt like an eternity. Back in high school, I was the girl who tried cross country and dropped out because my feet kept going numb after 2 miles and I got stitches every time I ran. I hated it. But now, I have learned that if you want to achieve any goal, it takes a committed effort riddled with drawbacks, setbacks, and struggles that you must fight through. I also learned, you have to trust the process of training.

There were many days when I wasn't sure if I was ever going to be able to run the 13.1 mile distance...or anything even close for that matter. Throughout my training, the most I ever ran before the race was 8.5 miles which led to an injury that took about 3 weeks to nurse back to full function. Aside from the physical challenge, there were many mental hurdles as well. Every run I have ever been on (5k,10k, and even most training runs) I always have someone with me to talk to and run with. Having someone run with me definitely adds a level of comfort if, say, something went wrong, I fall or injure myself mid run, or if I just need that extra mental push to keep going. For this half marathon race, I wanted to be alone. I had to make a deliberate decision to make this race for no one else but me. I think this is really important for anyone training. At some point, even though friends and family are SO important, you have to do what you're doing for you. Even though for race day I had tons of people around me, the 8.5 mile run I did alone (and other shorter runs) during training tested me to not be afraid of running alone. It challenged me to be my own motivation, reach my distance goal, and trust that my body can truly take me the distance. This practice honestly gave me more confidence going into race day and I would encourage others to do the same.

The race itself was awesome. I had trouble sleeping the night before, but my parents, husband, and good friend, Lisa, all saw me off at the starting line. Later my father-in-law met up with them to cheer me on at the different mile markers and they all relayed snacks to me as I ran by. I stuck with a pacing group with the mile pace of 11:27 and total completion of 2:30. The pacer talked to the whole time, telling stories of her husband, travels, and her life as an optometrist. She was great and made the first 6 miles fly by. Come miles 7-9, the run started getting a little more difficult, but 10-13 were the difficult miles because the sun was beating down on the runners. They started dropping like flies. I probably saw 5 different runners all getting driven away in gurneys with iv drips and cold compresses. It was pretty intense. I just kept chuggin along and actually felt pretty awesome the majority of the time. The finish line was at a top of a hill, but I ran the whole thing and ended with the time of 2:29:13.

I loved it. I had such a great time and felt so loved by my family and friends. My husband made signs and they kept telling me how proud they were. Only problem? I've got the racing bug. I am already looking into another half and toying with the idea of running a full in October. Gah! Who knows. All I know is that days like these keep me motivated to stick with this fitness journey I am on. I can't wait to see what I can accomplish next!!

"A great accomplishment shouldn't be the end of the road, just the starting point for the next leap forward." -Harvey Mackay

What goals have you set out to accomplish this year?

Patience and Progression

More recently, I have found the process of waiting for my visual progress to be very difficult. It's a battle between heart and mind. My heart wants the body of my dreams right now...My head knows that it will take time, progress doesn't happen overnight, and that this is a life long commitment to health and positive changes. So why is it so difficult to patiently wait for the progress?

It Takes Time:
"All good things come to those who wait." I have always been a person that, when my mind is set, whatever it is, it has to happen now. With my physical process, I look at photos of myself and see the changes, but I also see all the changes that I still want to make. I heard it takes 12 weeks (3 months) for what I do in the gym to noticeably show on my body. So every time I go to the gym, everything I eat, every ounce of water I drink, will not be seen until August. Ugh-so close...yet so far away. I try to remind myself to look at the big picture. This is not a fad change or just pounds to lose, this is me changing my whole lifestyle. It's gonna be rocky, slow, and have a major learning curve. I have to allow my body to take its time.

Social Media Infiltration:
As much as I love Instagram and the fitfam it has created for me, I see pictures of girls (and guys) that are sooo far ahead of me in their journey with fitness. This is something that I find I need to be most careful with. It makes me compare my progress to others and leaves me feeling like I'm not changing quick enough. Instead of seeing these pictures as defeating, thinking to myself "Will I ever look that good?!" -- I try to focus on the motivation it brings. I can look that good and I will look that good, just wait...give it time. This is a journey of health, not quick, temporary results!

The Battle with Obsession:
I know guys struggle with this too, but I have heard it time and time again from women fitness models. Find balance! I find myself thinking about how I can become more of a crazy gym-goer and get results faster. I try to keep myself in check with this topic all the time. I love the gym. I love the way I feel after a killer workout, I love the way my body is changing, and I love eating healthy foods that give me energy. I don't want to ever lose sight of this joy! I can see how easy it would be to fall into obsessive thinking about everything. I can eat a cookie, have a sweet coffee, or enjoy that piece of candy...I don't have to kill myself at the gym to justify it and I don't have to guilt myself into never eating anything unhealthy. I want to make sure that, along with my physical health, my mental health is balanced as well. Balance, balance, balance.

Reminders:
Surrounding myself with supportive friends and family is important, but I have found that giving myself little positive, daily reminders is a way for me to focus on this overall journey. My parents gave me this necklace with Phil 4:13 on it. [necklace by Shields of Strength] It reminds me of two things...First, that the strength I have to hit the gym every day is not of my own. I was given a beautiful body to take care of and I need to learn how to treat it well and keep it healthy. Second, this is a life long journey. I want to be able to wear this necklace for a long time with pride to show where I spend so many hours and work so hard.

Waiting to see the changes is so hard, but I know they are happening. I can see my little baby muscles peering through, my six pack revealing itself, and I can feel my strength building each day. I need to keep looking at the big picture, take steps towards my greater goal, and be patient with the progress.

"Patience is not the ability to wait, but how you act while you're waiting." - Joyce Meyer

What do you have a hard time waiting for?

Watch & Learn

This past weekend I got to experience my first NPC Muscle City Classic Competition! It was awesome!

The mission in going was very simple; sit, watch, and learn. I got to see what the bikini competition setting was like and how the models posed, flirt with the judges, dressed, and strut their muscular stuff. It was so much fun watching these beautiful women take the stage and own it.

As mentioned in a previous post, one of my major goals in the next year and a half is to compete in a bikini competition. When arriving at the show, I was really worried I might feel totally discouraged when I saw these women compete, but I had quite the opposite reaction...I loved it! If anything, it got me more excited to shed those extra pounds, pick up those weights, and climb those never-ending stairmill steps.

Throughout the competition, my friend and swolemate, Lisa [@triforfit on insta], sat next to me and we discussed who we thought would win, who had the best abs and butt, and who's rhinestone covered suit we wanted to steal. We joked about buying a bedazzler and bedazzling everything...it still may happen. She and I both have the goal to set foot on stage and we got so hyped up going to this competition. One day, I'm sure we'll be geared up and fake-tanned all over, talking about the first show we watched. Can't wait for that day.

In all, it was a great experience. The competitors did such a nice job and it felt great being able to support them after they put in so much hard work. There is so much to learn from watching others and this was a great way for me to start learning the ins and outs of bikini competitions.

"Ninety per cent of how you learn is watching great people. When you are surrounded by good actors it lifts your performance." -Natalie Portman

What have you learned from watching those who inspire you?

From Night to Morning

So recently I made the switch from working out solely at night to primarily the mornings. My current schedule has me working out 5 out of 6 mornings a week and I have discovered significant differences in the energy levels, my moods, my sleeping patterns, and my physical results. Here is what I have learned:

It's Easy to Hit Snooze:
In the mornings I like to talk myself out of getting up and I feel like we are all masters of this habit. It's like my blankets tie me to my bed at 6am. No exaggeration, it took me over a month to wake up early for the gym. I knew I wanted to, I knew it was a good idea, but I couldn't wake up extra early to workout before going to work. Finally, I started making it happen and a lot of it is due to having a workout buddy to meet.

My Metabolism is Mighty Fast:
I have noticed that after a morning workout, my desire for food during the day has increased. When I eat something light at 6:15am and hit the gym for a solid hour, my body gets going and starts working a lot earlier than it used to. I used to roll out of bed just in time to shower before work and passively want breakfast. Now, I crave it and can't wait for my next healthy snack. #snack30

More Time is Awesome:
I have a very sedentary day job. When work was done for the day, I would go straight to the gym and spend at least an hour or more working out before heading home. I would be so hungry for dinner, collapse on the couch, and barely have time to spend with my husband before sleep. Now, my workouts are done long before I get home and I have so much more time to make healthy meals and relax. I don't have to battle the "guilt" of skipping the gym if we want to be spontaneous because now my workouts are done in the mornings!

Catchin' Dem Z's:
I cannot wait for bed. I sound like an old fart, but after working out so early, working all day, and spending time with family, my bed is all I want. It is so much easier for me to wind down and sleep than it was after an hour-long, nightly workout session. My bed is just awesome, end of story.

Change is Never Easy:
Although I love working out in the morning, it is still a tough transition. I am, by nature, a night owl. There are days I would kill for a nap at 3:30, but if I eat the right foods and give my body the energy it needs, I feel awesome.

It's definitely hard to make a change, even if it's for the better. I have heard it said, it takes doing something consistently for 2 weeks to make it a habit. So, mornings, here I come!

"Change brings opportunity." - Nido Qubein

When do you workout?

The Map of Me

I have heard fitness compared to a journey time and time again. It is full of both good times and bad and it is guaranteed that, at some point, you will want to give up. Since I have focused on getting fit since last January, to say this is a "journey" makes it sound easy for some reason. It's more like an epic tale of adventures.

To start, I should explain some of the goals I set out to accomplish starting January 1. I am always an advocate of writing things down that I am serious about accomplishing and I wrote down these goals among others:

• Lose 15lbs by May 8th [completed!]
• Run a half marathon this year 2014 [completed!]

Along with these, I have also set 2 additional long term goals:

• Compete in a figure/fitness modeling competition within a 2 year time frame
• Become a certified personal trainer within a 5 year time frame

Now, some of my goals are lofty and others are seemingly much more attainable. But, man, has it been an epic adventure thus far and I know it's only going to get more and more intense. I feel like I'm looking over a large map of my life with Mount Everest at the end. Some trails are familiar and well traversed, and other roads lead to unknown, uncharted areas. It's like learning the parts of myself, finding out what I'm capable of, and pushing myself to try new things. Sure, there are days when I need a break or just don't feel like continuing, but the greater goal is so important to me. I want to do this--and I have to keep reminding myself that it is all going to be so worth it in the end.

When the day comes that I step onto that figure stage...hair and makeup all done, abs exposed, and I'm all fake-tanned to an unnatural orangish color..I know I will have discovered so many uncharted aspects of myself and climbed my own "Mount Everest".

I am so ready for my epic adventure.

Philippians 4:13
"I can do all things through Him who gives me strength."

What is your Mount Everest?