Monthly Archives: January 2012

Intrigued By Paleo

“Heck yes, it’s Friday!” -Noah

Luckily the sun came out to play for a while today, which always puts a smile on my face. The forecast for the next week seems to include more sunny (and fairly warm) days, which couldn’t make me happier.

Today after class I headed to Ramsey, the student recreational center, to swim laps in the rec pool. This past Tuesday I had a heart pumping workout in the pool so I was itching to get back for more. I decided to do the equivalent workout from Tuesday and I have been excited to share it with y’all! Disclaimer: The first time I started swimming laps for exercise was only a couple of years ago but I love the way it makes me feel. A couple of summers ago, I would frequently swim laps in my pool at home but once I got back to school I felt a bit intimidated by the lap pool at the student center on campus. (picture source)

Once I decided to get over my insecurities about swimming around others I realized I had nothing to worry about. Everyone has their own style and is focusing on their own workout! For me, I like to have a set workout in mind. When I swim my laps I usually swim at a more moderate to fast pace for an increased heart rate as opposed to a slower pace. For some reason that’s just how I’ve been doing my workouts in the pool ever since I started. Also in between laps it’s a necessity for me to catch my breath as it really gets my heart rate up. This workout was done in a 25 meter lap pool which means 25 meters down, 25 meters back- a total lap is 50 meters. Enough of that, heres the workout:

“Heart Pumping” Swim Workout 

  • Warm up: 
  • 3 laps breaststroke followed with 3 laps freestyle
  • Workout:
  • 5 laps freestyle down, breaststroke back
  • 5 laps breaststroke down, freestyle back
  • 3 laps breaststroke
  • 5 laps freestyle
  • 3 laps breaststroke
  • 10 laps freestyle
  • Cooldown:
  • 1 lap freestyle (slow)

This workout is calculated to be a total of 1900 meters which is about 1.2 miles. I have a long way to go when it comes to improving my swimming skills as well as increasing my endurance in the pool but I have faith! Since I take mini- breaks to catch my breath throughout the workout, it took my about an hour total to complete

What’s this Paleo Diet?

I’ve heard the word “Paleo” thrown around in the Nutrition world but had never really looked into it to see what it was all about until a couple of weeks ago when Cameron’s sister, Brittany, mentioned it to me. Brittany was telling me that a couple of her friends at CrossFit were really into eating Paleo- she mentioned that it was a diet based on eating a variety of fresh veggies, fruits, lean meats, and unprocessed fats. Seemed pretty simple to me but oh wait, it also includes cutting out dairy, refined sugar, processed carbohydrates and grains altogether. Seems like hard work but some people really do swear by it. (picture source)

Having been Vegan for 8 months not too long ago, it makes me a little bit skeptical of another diet that eliminates many of the things that I consume daily. Refined sugar seems to be in just about “everything” but it truly is something I would like to limit in my daily diet- it’s just not good for ya, that’s obvious enough. And I could do without most dairy but eliminating all grains? Thinking about it- I eat either a bowl of oatmeal, cereal, or bagelwich for breakfast everyday… what would I eat? I guess that takes more looking into and I am by no means becoming Paleo all of the sudden but I am entertaining the idea of looking more into this diet.

I actually found this picture of a meal Cameron made for me over the break- this is actually Paleo the more I think about it. Consisted of steamed brocolli, sweet potato “oven fries”, salmon, and unpictured spinach salad on the side.

Dr. Whal’s Story

What brought on this interest in the Paleo diet was a video one of my Nutrition professors posted for us to watch- it was about a physician in Iowa who was diagnosed with Multiple Sclerosis in 2007. She went to all the best doctors and had all the newest treatments but was still declining! After extensive research of her own using PubMed and the internet, she learned that she needed to feed her mitochondria the right nutrients and minerals to get them working correctly again. She adopted a “hunter/gatherer” (known as Paleo) diet where she was eating plates of dark, leafy greens, grassfed meats, colorful vegetables daily and within months she was improving significantly.

She went from being bound to a chair to horseback riding in the mountains and biking around her neighborhood. She stopped taking all of the supplements she was given and focused solely on healing herself through consuming the right foods. She is now completely in remission. This story absolutely amazed me. The fact that we can prevent and heal so many diseases and illnesses with the correct nutrition inspires me to learn more and make even wiser choices in my own life. Heres the link to the video, it would be worth your while to watch it!

For more information on the paleo diet I’ve been looking at these websites:

The Paleoista

The Paleo Diet

Have you all heard about the Paleo diet? If so, what do you think about it?

5:30 AM Wake Up Call

Currently taking a deep sigh of relief, I’m finally able to sit down and relax. Today has been quite a long day but I feel surprisingly energetic! Today was my “long” day of classes, starting at 9-3:15 with about an hour break from 11-12:15 or so. Not to mention, this was also the day my friend, Haley, and I told our little “mentees” we would take them bowling this week so that occurred around 4:30- luckily my roomie, Emma, joined us! That definitely made it a little more fun- those girls sure are a handful… 4th/5th grade seems to be a difficult age.

But hey, I can’t believe I have yet to mention or refer to the title of my post… So, last night when I laid down to go to sleep I decided I wanted to head to the gym early in the morning before my busy day started. And that is exactly what I did!

I set my alarm for 5:30 AM- along with about 4 extra alarms set for times after that… just incase I hit the snooze button without even knowing it (I get paranoid about that). When the alarm went off this morning I really did not feel too tired and was actually excited to get up and get going! It was reaffirmed how early it was when I looked outside to see that it was still pitch black and also by the fact that Noah wouldn’t even hardly budge from his sleeping spot under the covers.

I couldn’t help but take a screen shot of this- I have never gone to the gym this early, I thought it was something I should definitely document.

I felt very proud of myself when I walked into the gym- ‘I made it!’, I thought. I came in with a positive mindset in hopes of a great workout- and I wasn’t dissapointed.

I started with 35 minutes on the elliptical, varying the resistance and ramp every 5 minutes. At first, I could most certainly felt the effects of it being earlier in the morning and felt a little bit weaker-I’m thinking this was because I had not eaten anything at all prior to getting to the gym, which is unusual for me.

Next, I did three supersets of biceps and triceps. I started out with wide alternating biceps curls with 12.5 pound dumbbells and supersetted them with alternating reverse bicep curls with 10 pound dumbbells. I ended up purchasing a Powerade to get some quick carbohydrates in my system- it helped immensely. My second superset was the seated bicep curl machine (40 lbs) paired with the seated triceps extension machine (35 lbs). Lastly, I burnt out my poor triceps with “reverse” triceps extensions with a straight bar on the pulley machine (hard to explain?). I say reverse because my palms were facing up instead of down. After each reverse triceps extension set I would burn out with regular triceps extensions with the straight bar. Each superset was performed for a total of 4 rounds (so, there was a total of 12 rounds in the workout as a whole).

Phew, that was way too much info but it can be challenging for me to explain exercises without being a bit wordy. Bottom line: my early morning workout was a success and I ended up leaving the gym around 7:40am, score!

I refueled with a typical egg sandwich but this time I changed it up by having it on a sandwich thin and had Boar’s head smoked Gouda instead of white american cheese- I’m really branching out, huh. It was deliciosa! Gouda is just so darn good….

Luckily while I attended my last two classes of the day, my neighbors were kind enough to let Noah play with their two sweet Yorkipoos, Dallas and Gracie! He had so much fun. Here’s a picture Marie snapped while she was coming back from errands.

So sweet. Oh, how I love those pups! They have so much fun together. Anyways blah, blah went through class and bowling with the girls but then came dinner time- finally! Dinner was a repeat from last night but was oh so good. Might be a new favorite I will have to make it more often because it’s so easy and simple.

I sauteed an orange bell pepper, broccoli florets, and one Applegate Sundried tomato chicken sausage (cut up) with a little less than one tablespoon of light olive oil. Sauteed until the sausage become slightly browned and the veggies became nice and colorful. I mixed that beautiful creation with cooked pasta noodles (1/2 cup when uncooked) and 1 tbsp of shredded parmesan. It was exactly what I was craving for dinner.

Alright, I think I’ve rambled enough. It’s just been quite a day! By the way, I had a GREAT workout in the lap pool on Tuesday that I really want to tell y’all about. I will make sure to include it in my next post 🙂 Also, the workout log page was just updated.

I hope everyone had a great Thursday and YAY-tomorrow’s Friday!

XOXO

-Shelby

Brown sugar marinated chicken

How is it already midnight? And why does it seem like I have a thing for posting very late at night? Hm, add “posting earlier in the day” to my new years resolutions list.

Today started off hearty and healthy with something new. Well, I call this new because it’s not the typical egg sandwich I’ve been enjoying every morning since I’ve been back in Athens. Time to change it up! I opted for a bowl of oatmeal with vanilla whey protein, a splash of skim milk, and fresh banana slices. A fried egg was also consumed.

This was my attempt to grasp the “natural light” from outside for my breakfast picture. Fingers crossed for sunnier weather in the near future- these dreary, grey days are starting to get to me!

I must admit, it was nice having something different for breakfast this morning- who knows what I will do tomorrow morning… it’s a mystery! Man, I’m a dork.

After finishing my first class of the day and getting in an early lunch of a fresh spinach salad that almost exactly resembled the one I had yesterday so decided against a picture, I dropped Noah off for a haircut! Fortunately the groomer was so accommodating and said I could drop him off before class and pick him up whenever I finish which was so convenient. When I came in to pick the little guy up- his tail was a’ waggin! What a cutie…

Apparently Noah’s haircut gave him so much confidence he felt that he should drive us home…

We got some weird looks…

Today’s Workout

I couldn’t get in the gym until about 6:15 pm or so and my goodness I could hardly find a spot in the parking lot! I guess I came around the busiest time- everyone coming to workout after work I suppose. Also, it’s the “New Years” rush- you know, all the people who never usually come to the gym but are momentarily motivated due to the start of the new year. Don’t get me wrong, I truly want all of these new comers to succeed in their goals but this happens almost every year and I don’t find it bad to assume there will be more open parking spaces in a couple weeks or so.

Today’s workout very closely resembled the interval workout I did last week. Instead of doing mountain climbers and high knees between each interval, I opted for body weight standard squats, plie squats, jump squats, jump lunges, and standard lunges. It ended up being a great workout- I ended with a 2 minute plank followed by a 1 minute plank.

Yummy yum

Dinner was a success! Last night I started marinating three chicken breasts in a combination of brown sugar/olive oil. It is SO simple. All you do is put about 1/2 cup of olive oil in a tray and add in brown sugar (I eye-balled it) and mix around until the brown sugar is dissolved. Next add your chicken breasts. This morning I flipped the pieces so that both sides would be equally marinated.

After my workout, I couldn’t wait to eat. Luckily, dinner came together quite quickly- I ended up nuking half of a sweet potato in the microwave for about 8 minutes for an easy side along with roasted broccoli. I’m was quite impressed with the roasted broccoli! slightly crunchy and full of flavor. I tossed a pack of fresh broccoli with 2 tablespoons of olive oil and a variety of spices: basil, oregano, Mrs. Dash Table Blend, salt, garlic powder, and pepper. Cooked them for about 25 minutes on 375 degrees in the oven. Tasty! While this was going on inside the kitchen, I grilled up three chicken breasts on our gas grill on the porch. Yes, mom I turned off the grill 🙂

Check out this gourmet meal:

Sidenote: all of these pictures come from my iPhone. Not bad for being from a phone!

Alrighty, well it is past my bedtime (yep, I’m a granny), so I best be headin’ to bed. 

Looks like he beat me to it! ❤

Night y’all! But before you go…

Do you usually eat the same thing for breakfast every day or do you like to change things up? 

Sir Barks-a-lot

Happy MLK Day everyone!

It’s been a little strange having an day off from school so soon into starting the new semester- I mean we’ve only been back a week… but hey I ain’t complaining.

Yesterday ended up being a very busy day and surprisingly productive! I deemed it as an “off day” from the gym since I hadn’t taken a break from the gym since last Sunday. This body needs rest- I always need to remind myself of that. I went to church with my two friends, Hannah and Kaitlyn then I turned into a cleaning machine! I deep cleaned my room- throwing out a ton of stuff that had been lying around for too long, cleaned countertops until they were shiny, and just all around spiffied up the place (probably not a word). The day was complete with a trip to Publix for essentials and bible study at my leaders house. She is getting her first round of chemo on Thursday so please keep her in your prayers!

Me and Norma!

Today, Noah and I slept in ’til about 9:30 or so and headed out into the cold to tackle a 25 minute walk around the neighborhood. I’ve really been enjoying walking Noah  before breakfast for 20 minutes or so on the mornings  I don’t have class (aka: Saturday and Sunday). As we began our walk I started thinking how peaceful it was outside and how calming it felt to walk- Noah was being so well behaved! Not for long… once we turned off of my street, one of my neighbors was taking her black lab outside for a walk as well which then caused Noah to bark his head off! As we continued on his walk he saw about 3 more things to bark at: another dog on a walk, a couple on a leisurely walk, and a trash can that looked like it was up to no good.

Let me tell you a little about Noah. He is just about the cutest dog you have ever seen and is truly a sweetheart! He will give you endless amounts of kisses and loves nothing more than to sit in your lap and cuddle. But man oh man does he bark!!! Especially when he is on his leash on a walk, we can’t pass another dog on a walk, college kid riding their bike, or old man getting in his daily walk (this is when I feel especially bad!) without barking insanely at them. Everyone must seriously think he is the meanest dog, and that I’m not being a good owner by controlling him but I am telling’ you- I wish I knew how to stop the barking. Sometimes I get so fed up that I’m yelling “NO!” loudly at him in the middle of the street- it does nothing. It probably bothers me more than it bothers others- it’s so embarrassing!

“But I’m so cute…..”

If anyone has any tips on how to stop this fur ball from barking at anything and everything he isn’t familiar with- please let me know. Also Noah if you are reading this, I love you little guy 🙂

Anyways after our eventful walk I was definitely hungry for breakfast. I ended up making my new “usual”- a cheese, egg, jelly bagel thin. I better start mixing things up soon cuz I don’t wanna burn out on those sammies but they are just so darn good. On the side I enjoyed a crisp fuji apple- so tasty!

Recycled Photo:

Following breakfast, I cleaned up my room a bit and headed to the gym for a good ole’ workout! I had really been wanting to do both weights and cardio but ended up getting too hungry by the end to fit in any cardio- there’s always tomorrow. A tough ab circuit was on the plan today followed by sporadic other abdominal moves- they were burning for sure just like I like! Shoulders ensued- two supersets for a total for 4 different exercises that include: single arm lateral raises, overhead press with barbell, upright row, and a lateral raise variation. I refueled with a fresh spinach salad that included deli ham, almonds, baby tomatoes, orange bell pepper, and simple italian dressing.

The rest of the day was spent relaxing at the home front- oh and watching the Bachelor of course with my roomie Emma! We always DVR it and start it late to skip the commercials… wow what a night on the Bachelor- so much drama! My favorite is by far Kaci B. I can’t stand Courtney- I really can’t figure her out but she doesn’t seem to be a very nice person and I feel like she has some problems with being socially awkward and inappropriate! Well it’s off to bed for little Noah and I. He’s gotta sleep up for a big haircut tomorrow and a day of class for me… night night!

How did you spend your MLK day?

Icicle Hands

Woo wee, it is chilly here in Athens today! Last night as I headed to the gym I could tell that the wind was picking up but it was actually not too cold (about 60 degrees or so) but I am tellin’ you, when I left- it was freezing! After my workout I drove to Publix to fill up on groceries since I was all out and the walk from the car to Publix was hardly bearable! I guess spandex shorts weren’t a good choice…

When I woke up this morning my iPhone filled me in on the fact that was freezing outside!

Needless to say, I was frigid! I guess I should have prefaced this with the fact that I am a wimp when it comes to cold weather. Growing up and living in Orlando my whole life has conditioned me to be that way I suppose- but you know what? I simply prefer warm weather! I would much rather be sweating outside than shivering I will tell you that… although it is fun to actually be able to wear boots outside. Anyways…. sorry to talk your ear off about that but this weather came out of nowhere!

Back to my workout from last night- it was cardio intensive for sure! Since the day was occupied by class until 3:15, followed by a play date for Noah and his furry friend down the street “Dallas”, I didn’t make it to the gym until about 6:45 or so. I decided to stick to simply cardio since I had done abs and a tricep/bicep weight workout on Wednesday. This interval workout was performed on an elliptical with a ramp that can be adjusted to different inclines. This workout is sort of a longer version of one I have posted before. Workout was as follows:

Elliptical Interval Workout (Long Version) 

  • 10 minutes- resistance 8, incline 10
  • 45 seconds mountain climbers, hold plank for 20 seconds following
  • 10 minutes- resistance 9, incline 12
  • 45 seconds high knees, followed by 15 seconds butt kicks
  • 10 minutes- resistance 9, incline 14
  • Run 1 lap inside the gym (may get funny looks, don’t forget to wave!)
  • 10 minutes- resistance 9, incline 12
  • 45 seconds mountain climbers, hold plank for 20 seconds following
  • 10 minutes- resistance 9, incline 10
  • 45 seconds high knees, followed by 15 second butt kicks
  • 5 minutes- resistance 9, incline 10; 5 minutes- resistance 8, incline 8.
  • Run 2 laps inside the gym
  • Pat yourself on the back- you had a great workout! 🙂

A quick note on running the laps inside the gym- no one actually looked at me funny, to be honest they probably weren’t surprised! Also, don’t be shy about doing this- I see trainers have their clients run laps around quite often.

I have a feeling this post is becoming a bit disorganized because I keep jumping around from one thing to another but hopefully you will forgive me. I just wanted to touch on how yummy breakfast this morning was- and has been for the past week or so! I have fallen in love with egg, cheese, and jelly “bagel thins” ever since I tried my first one a couple of weeks ago. I will admit, I thought this combination sounded kinda wacky when I first saw it on Julie’s blog a while ago but once I tried it, I understood the appeal- It’s the perfect combination of salty and sweet. Even Noah want’s a bite (when does he not…)!

Luckily I already snuck my workout in after class today seeing as I only have one class in the mornings on Friday (yay). Todays workout consisted of the classic P90x ab ripper routine along with other ab moves and a rockin’ chest workout. I wanted to do cardio but was feeling my hunger start to kick in along with feeling guilty for little Noah all by himself at home! Looks like cardio is on the agenda for tomorrow’s workout along with… back maybe? We shall see. Hope y’all are having a great Friday and start to the weekend- I will leave you with a little something that made me smile yesterday:

He always knows the right thing to say… what a smooth talker! Hehe- Hi Cameron!

Do you prefer warm or cold weather?

What have you been enjoying for breakfast lately?

“Life Improvements”

First off, if you aren’t currently watching The Bachelor, you should be. I know, I know- it’s a trashy reality show but I just love it! So much drama, so little time. Anyways….

Is it too late to talk about “New Year’s resolutions” or did I miss my chance?

With the year recently coming to a close, it had me thinking about the goals I wanted to achieve in this coming year. More than that, I thought about what I wanted to change or improve upon in terms of life, health, fitness, school and so on. I’ve actually been pondering on this for a while and am very hesitant to refer to them as “New Year’s resolutions”. New Year’s resolutions have a tendency of slipping away almost as fast as they are made so instead, I’m  gonna call these “life improvements” (cheesy? oh well).

Life Improvement #1:

(source)

Eat Mindfully: Over Christmas Break I read a book called Intuitive Eating written by two dietitians (Evelyn Tribole and Elyse Resch). This book talks all about relearning how to listen to your body when it comes to eating- paying attention to hunger cues, satiety signals, and really enjoying what you are eating. They say that with being more in tune with your body- you will in turn enjoy your food more and actually end up eating less! You could say it is an anti-dieting book as they mention how  diets have rewired our brains to think in certain ways about foods- deeming them as either “bad” or “good”.

(Noah as a puppy, demonstrating the art of intuitive eating!)

By thinking of sweets as “off-limits” or “bad” foods for example you may begin to become too fixated on those foods which could lead to a variety of things such as binging and so on. When you learn to listen to your body, it will crave what it truly needs which is whole, healthy foods. What I am trying to get to is that I would like to implement these thoughts and ideas into my daily life. For instance, when I would sit down for a meal I would typically turn on the TV or read a magazine while I eat- I have now stopped doing that so I can fully focus on tasting every bite of my food, enjoying my meal, and being in touch with my hunger level (the most comfortable place to stop eating is when you are neither hungry nor full). 

Life Improvement #2: 

Break my “addiction” to sweets: Now when I say “addiction”, I don’t mean I think about them constantly or have a serious problem but I will tell you- I crave them much more often than is necessary! I do well throughout the day but it almost seems like every night after I finish dinner, I find myself craving something sweet to eat. I personally would not want to cut sweets out of my life entirely but I want them to be something special I can enjoy on occasion. That’s what makes them so spectacular! If I had them every day (which until a week or two ago was most certainly the case) it doesn’t feel like much of a “treat”. I used to pretty much reserve eating sweets for special occasions like birthday get-togethers or special dinners but they have become much too commonplace. I’m ready to break my strong craving of sweets and form a healthier relationship with them.

Life Improvement #3

“Youuuu can doooo ittttt!” (Waterboy… anyone?)

Keep on kicking’ my butt in the gym! Fitness is one area in which I don’t lack motivation although my goal is to continue pushing myself and getting stronger with each workout. I also really want to keep my workout varied- I never do the same workout two days in a row but I want to keep branching out and incorporating new moves and exercises. I want to get over to the student rec center as much as I can to swim laps or even try some new classes at the gym. I am so tempted to start running again but have a fear of it due to the early arthritis they found in my lower back a couple summers ago… trying to be smart! 

Life Improvement #4

(source)

Continue to strengthen my relationship with Christ! I find that the best way to approach this is to simply keep the Lord in my mind as I go throughout my day and just remember that with any situation or difficulty that may come my way- he is there to help me! I have a daily devotional book that Cameron’s sister Brittany gave me for Christmas I am planning to keep up with. Also, I am going to try my hardest to go to church every Sunday I am in Athens. I really want to make this a priority because I always feel so much better when I go! I have a great church here and also my roomie Emma wants to start coming to my church as well. 

Life Improvement #5:

So yeah this is kinda weird but this is what came up when I googled 4.0 gpa! hm…. (source)

Work my butt off in school. Seeing as this is my second to last (please Dear God…) semester in college, I want to make it a good one. This past semester I started slacking pretty hard and was not very pleased with how I made out grade-wise at the end of the semester. My goal this semester is to make a 4.0! I figure why not shoot for the best… plus I will be starting to prepare for the MCAT (yikes…) fairly soon and planning to take that this summer. I need to remember to keep a positive mindset when it comes to all of the work and know that when you work hard, it will pay off!

Life Improvement #6 (last one I promise….)

(source)

Read more books (textbooks of course…. ;-)) and blog more frequently! This Christmas break I finished the Intuitive Eating book as well as starting the Hunger Games (still reading… ahhh so good!!). Reading again made me remember how much I love to read! I need to continue by finding the time to dedicate to reading various books. Also, I most definitellyyyy want to blog much more frequently than I have. For some reason I get anxiety about it and get too many thoughts in my head that I procrastinate on posting. I’m hoping this goal will force me to post more often knowing I may be held accountable. 🙂

Sorry for the lengthy text, when I don’t post for a long time I have too much to say! Anyways, I hope everybody is having a great start to their new years already. I’m already back in Athens and just finished my second day of classes- I think it will be a good year 🙂

Do you have any goals or plans for the new year? If so, what are they? (Random Question alert) Did you watch the Bachelor last night and if so what were your thoughts?