Faith Fitness and Laughter

Crazy Awesome Cool!

Hello!   When my alarm went off this morning, I thought really??  I felt like I had just gone to sleep!   I contemplated doing a morning workout, but it was a no go.  I am not sure what changed, but it has been super difficult to get a workout in first thing.  I think I need to just go get in the shower with some cold water to wake myself up!

I did manage to get a workout in today!  I hung out after work and popped in Jillian’s DVD and got my sweat on.  🙂

 

 

Breakfast:

Gluten-free toast, chocolate nut butter and a hard-boiled egg.

I ended up only eating one of the pieces of toast….

 

 

 

Mid-morning snack:

 

One small mandarin orange

 

 

Lunch:

  

Cottage cheese and a salad.  In the salad:  spinach, romaine lettuce, apples, raisins, low-fat italian dressing.

 

 

Afternoon snack:

 

Cliff Bar: Chocolate chip!  yum!

 

 

Dinner:

 

Smoothie:

  • 1 frozen banana
  • 1/2 cup of frozen cherries
  • 1 tbsp flax
  • 1 tsp chia seeds
  • 1 cup of almond milk
  • 1 tbsp of almond butter
  • 2 large handfuls of spinach

 

Yum!!

 

 

4/11/12 Meal plan:

Breakfast:  1 slice of gluten-free toast, 1 egg (scrambled), and 1 slice of turkey bacon

Snack:  strawberries

Lunch:  Salad with chicken, apple, raisins, and cottage cheese on the side.

Snack:  Mandarin orange or grapes

Dinner:  Chocolate/peanut butter smoothie

Snack:  Dark chocolate

 

Exciting news!!! 

A few weeks ago I got an e-mail to be apart of some fantastic ladies at FitApproach.  I can’t tell you how excited I was to get asked!!  Alyse and Jamie (from the website) sent me a logo that I could add to my page………this totally made me smile.  I mean huge!  I can’t wait to learn from these ladies and get great ideas when it comes to healthy living.  I will also be linking some awesome new blogs that I will be reading.  🙂 

 

Book Update:

I finished the Hunger Games series!!!!  I actually finished the last book today.  I will be honest, the last book was a little tough to get through.  I started off really great, but by the middle of the book I was trying to latch onto a theme….it kind of jumped around a lot.  The end??  You will have to read it!!  But I will say this, it did end the way that I wanted it to.  🙂

 

 

I have to go wash my face now..:)  I hope you have a great night!!

 

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Easter Weekend

Hey!  Long time no see!  Um, I mean, post!  🙂     I hope that you guys had a great Easter weekend.  I know that I did.  I also took some time to unplug, which was really nice.

Today was a pretty long day.  I don’t know about you, but coming home after a long day and getting in a good workout is the best way to unwind.  So is taking off my make-up.  I love that feeling of a clean face.  🙂

 

I had a great weekend with my family and I wanted to share some pictures with you…

 

Sunday morning I had a really good breakfast:

 

  

Gluten-free toast with some chocolate nut butter, hard-boiled egg, and some great coffee.

 

While at church, I had to get a picture with my sisters!

Dalton was pretty upset he couldn’t be in the picture, but still managed to be in there!  🙂 Lauren and Angey!

 

 

 

After church my brother, his wife (Lynn) and the kiddo’s came over for some lunch:

  

We had tons of food:

BBQ chicken

baked beans

potato salad

deviled eggs

roasted sweet potatoes

 

 

My plate?

Chicken, baked beans, sweet potatoes, and one hard-boiled egg.

Dessert was another story!!   Carb city baby!!

 

  

Some swing set time.  🙂

 

 

 

After a great day, I headed over to Angeys for a workout and a movie.  We ended up doing Jillian’s Yoga Meltdown and boy did it hurt!  The movie?  We Bought A Zoo.  Loved it!!

 

Workout: 

Jessica Smith’s 10 pounds down/20 minute arms

 

 

Meal plan for Tuesday 4/10/12:

Breakfast:   Gluten-free toast, nut butter and hard-boiled egg

Snack:   Strawberries

Lunch:   Salad with chicken, cottage cheese, and grapes

Snack:   gluten-free cinnamon raisin toast, half an apple

Dinner:   Smoothie

Snack:   Graham cracker, dark chocolate, marshmallow

 

 

4/10/2012 Workout:

Jillian Michael’s Shed and Shred

 

I hope you guys have a great night!!

 

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New Meal plan…First day

Hey!!  How was your rest of the day??  Just wanted to give you a run down of the rest of my eats for the day.

 

 

Mid-morning snack:

Mandarin orange   🙂

 

 

 

Lunch:

 

My plan was to workout on my lunch break, but that didn’t end up happening.  Oh well.  I had a salad with chicken, raisins, and cottage cheese on the side.  And….half an apple.

 

 

Afternoon snack:

I had some Special K chips, but totally forgot to snap a picture!  Agh!

 

 

Dinner:

 

 

 

Angey, my best friend, and I had a spur of the moment girls night and had a blast!  I laugh so much when I am with her!  Our first stop was actually the Drug Emporium…

While there, I picked up a few gluten-free items and then we left and headed to Copeland’s.  I had never eaten there before, so I was pretty excited to try this place.  The salad that I ate was divine!  It had bleu cheese, green apples, almonds, chicken and a delicious vinaigrette dressing.  Yum!

 

 

The new food plan:

Today went really well!  Here is tomorrow’s meal plan.

Breakfast:  1 slice of gluten-free toast, nut butter, and one hard-boiled egg

Snack:  Grapes

Lunch:  Tuna melt, veggies, half an apple

Snack:  Pop chips

Dinner:  Chicken, quinoa, black beans

Snack:  1 oz of dark chocolate

 

Have a great night!!  🙂

 

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Cortisol 101

Hiya!  It’s still such a beautiful day!  I just got back from my friend’s wedding and on my way home I saw this huge garage sale.  Do you like garage/yard sales?   I went and picked my dad up and we went back to the sale.  I didn’t find anything, but my dad did.  What’s wrong with that picture?? 🙂

Anyway, I met a little friend while I was there.

 

Her name was Roxy..:)

 

Lunch:

Chicken sandwich on Gluten-free bread, bbq sauce, hard boiled egg and the rest of the avocado chocolate mousse. 

 

Cortisol-Stress-and You:

On my way home from the wedding I was listening the KLOVE and they were talking about the connection between Cortisol and weight.  So I wanted to find some info on what that means for people who struggle with their weight and stress.

Cortisol is a steroid hormone produced in the cortex of the adrenal glands. Cortisol assists you in regulating blood pressure, cardiovascular functions, and your body’s use of fats, proteins and carbohydrates. Cortisol is also involved in glucose metabolism, insulin release for blood sugar maintenance, and inflammatory response. Cortisol helps in responding to and coping with stress, trauma and environmental extremes. Normal levels of cortisol increases energy and metabolism and helps regulate blood pressure. Cortisol also enhances the integrity of blood vessels and reduces alergic and inflammatory responses.

Under normal circumstances, your body maintains or regulates your natural cortisol levels. Most healthy adults have a high cortisol level first thing in the morning and a low cortisol level at night. But when you’re feeling stressed, your body secretes more cortisol. Cortisol is frequently referred to as the “stress hormone” because it’s also secreted in higher levels during the body’s fight or flight response to stress. It is also responsible for several stress-related changes in your body.

Small increases of cortisol produce positive effects like improved memory, reduced sensitivity to pain, and increased sustained energy. However, elevated cortisol levels from prolonged or chronic stress can cause side effects such as suppression of thyroid function, cognitive impairment, increased blood pressure, decreased bone density, and blood sugar imbalances. High levels of cortisol can also lower your immunity and inflammatory responses, as well as slow down the wound healing process. [Cortisol and The Stress Connection. John R. Lee, M.D. and Virginia Hopkins Virginia Hopkins Health Watch, One-to-One Inc., 2009]

Chronic stress leads to chronically high levels of cortisol in your body. This creates a need for higher levels of other hormones (e.g. thyroid, insulin, estrogen and testosterone) in order to do the same job.

Chronic high concentration of cortisol is toxic to brain cells and can cause short-term memory loss. A lifetime of high cortisol levels may be a primary contributor to Alzheimer’s disease and senile dementia. High cortisol is also a primary cause of osteoporosis. [Aeron Biotechnology, 2010]

 

Source

 

 

Quick Facts

Physical Signs of Chronic Stress

  • Joint pain
  • Muscle weakness
  • Chronic fatigue
  • Obesity
  • Digestive problems
  • Excess belly fat

Emotional Signs of Chronic Stress

  • Nervousness
  • Anxiety
  • Depression
  • Feeling loss of control
  • Irritability
  • Craving carbohydrates
  • Insomnia or difficulty falling asleep

Signs & Situations for Chronic Stress

  • Emotional over-eaters
  • Illness after finals or completing a stressful project
  • Get sick when you go on vacation
  • Mental preoccupation with a stressful event

Source: Griffin J., Ojeda S. Textbook of endocrine physiology, 3rd ed. New York: Oxford University Press, 1996

 

I thought this was really important information and wanted to share it.   Remember, I am not a doctor, nor am I an expert on Cortisol. 

 

I am off to find something for dinner!  🙂

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New BodyRock Challenge!

After having so much rain here in Arkansas, today’s weather was a nice change.  It was a bit cool, but really nice.  My Seminary class was canceled tonight, so I have a little extra time to blog and then get in some studying.  If I want college credit for the classes, I have to write a paper, to be turned in at the end of the semester.  I have to pick two topics from the Ethics book and write a combined paper on each, discussing points and then giving a biblical outlook of each.  Sounds easy right?  🙂

Workout:

Jillian’s Killer Buns and Thighs! 

 

Breakfast:

Overnight Oats and a lovely cup joe.  🙂

In the oats:

  • 1/3 cup of old fashion oats
  • 1 tsp of chia seeds
  • 1 tbs of peanut butter
  • 1/2 scoop of chocolate whey protein powder
  • 1/2 cup of Almond milk
  • 1/4 cup of Kashi oats

 

Lunch:

Tuna melt sandwich, with provolone cheese, 1 hard-boiled egg, and some strawberries.  This was a nice change! (the tuna is under there I promise!)

 

Snack:

Something new!  One Clementine and some Stonyfield lemon yogurt.  So so good!  🙂

 

Now onto the title of my post!  Remember the Bodyrock Challenge that I just recently finished?   Well, they are starting another one today!  I really like the other challenge a lot and saw a big difference in my upper body strength.  So, with that said I am setting here in my workout clothes waiting for them to post the new workout on their website.  Did I mention that it’s free??  Well, it is.  You simply just watch the video and do the workout.  The best thing is that they break the workouts down for you and give you modifications, which I take advantage of! 🙂  Want to join me??  If you do, go to the website and read the intro for the new Challenge.  You can also “like” them on Facebook and get the workouts there and get some other tips for the challenge. 

 

I hope that you have a great rest of the night! 

Question: What’s the best workout that you have ever done and works really well for you??

 

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