Monday, March 4, 2013

exercise + healthy eating= endorphins (tone it up style.)


On October 3rd of 2011, I did a “Tone It Up” Grocery haul.  This post also described our love for the Tone It Up team, the program, workouts, meal plan, etc.    When Blake and I first subscribed to TIU, we were extremely focused and dedicated—and it worked!  Both of us felt stronger and healthier than we had in a long time (and each lost about 20 lbs. too!)  Unfortunately, we didn’t stick with it, which we both regret a great deal.  It made things extra tricky when Blake and I changed jobs (the same week,) meaning our schedules/routines changed too.  We used to get our cardio in every morning before work as our work schedules allowed time for that.  However, with the career changes, we needed to be there earlier.  Therefore, these days we both find time to work out after the work day is over (which is definitely not the preference but, again,…you make time.)  It’s truly incredible what these choices can do for your overall outlook and mood too (endorphins!)  Ever since we moved back into our healthy lifestyle, I have been extra energized and positive.  The current goal is to work out at least 5 times per week (whether that be cardio, strength training, or lifting.)

A few weeks ago I downloaded Tone It Up’s iPhone application called, “Perfect Fit.”  It allows you to take front/side view photos to track your progression (with tons of other features as well.)  While the pictures are not always the best, it’s fun to see the changes over time.  I have a long way to go before I’m content and in a maintenance phase.   
  




I have included some pictures from my last trip to the grocery store to share some of our favorites.  The bulk of what we purchased is produce but I didn’t think it was necessary to take pictures of a million apples, oranges, bananas, kale, lettuce, etc. –a bit redundant J  Therefore, these photos are not the best representation of the portions for fresh food vs. packaged.  Neither of us are nutritionists nor do we follow any workout guide/meal plan perfectly-- this is just what has worked best for us thus far. For the most part, we follow Tone It Up but do tweak things here and there to suit our needs. We also allow for “splurges” for special events.

Examples of Meals/Snacks Blake & I Enjoy:

- Sliced banana with a scoop of all natural peanut/almond butter, Greek yogurt, cinnamon, and a small amount of stevia.

-Fruit salad (mango, oranges, strawberries, etc.)

-Think Thin bars

-Morning Star garden veggie patties with some light cheese sprinkled on top

-Kale salad (with cranberries, toasted almonds, and a delicious homemade dressing)

-“Chipotle” bowl at home with black beans, Morning Star or Boca meatless crumbles, (sometimes tempeh instead of the crumbles,) loaded up with every veggie you can find, low sodium salsa, and some light feta on top.   

-Apple and natural almond butter


Every morning we drink our “Bombshell Spell” (Tone It Up recipe including pineapple juice, lime juice, honey, and apple cider vinegar) before heading to work.   I’m convinced apple cider vinegar is the next best thing to water.   ACV is known to support your immune system, control weight gain, promote digestion, remove toxins, reduce sinus infections/sore throats, balance cholesterol, cure skin conditions, fight allergies, increase metabolism, prevent UTI’s, and is rich in enzymes and potassium.   The list of benefits goes on and on…  There is a kale salad we enjoy making which also involves ACV.  I’m happy to post this recipe in the near future if this is something of reader interest.  Let me know J

I realize it’s a “no brainer” but drinking a ton of water has been a game changer.  It helps suppress your appetite and provides a great deal of energy as well.  Running is beyond challenging when you are dehydrated.  Tone It Up recommends you divide your weight in half –that number tells you how many ounces of water to drink each day.  In my last blog post, I recommended a CamelBak water bottle as this has really helped me stay on track with my water intake. 




Some Favorite Pinterest Quotes:
Exercise= endorphins.
The body achieves what the mind believes.
You’re only one workout away from a good mood.
Get comfortable with being uncomfortable.
Once you can control your mind, you can control your body
Limitations only exist if you let them
Never trade what you want most for what you want at the moment.
Find your comfort zone, then leave it.
Respect your body.
If you’re tired of starting over, stop giving up.
Don’t wish for it, work for it.
If it doesn’t challenge you, it doesn’t change you.
Your legs are not giving out, your head is giving up. Keep going.
Junk food that you have been craving for an hour or the body you have wanted for years?
Never make a permanent decision based on temporary feelings.
Don’t be afraid to give yourself everything you have ever wanted out of life.
If you still look cute at the end of your workout, you didn’t train hard enough.
Motivation is what gets you started, habit is what keeps you going.
You want me to do something, tell me I can’t do it.
It never gets easier, you just get better.
You can’t achieve your goals without discipline. 
If you aren’t working towards it, then maybe you don’t deserve it.

What are some of your favorite quotes in regards to eating right, working out, and staying disciplined?  What workout routines and meals work for you?  I would love to hear any tips and tricks you have found along the way too!  

I'll admit, posting about this on our blog provides some accountability. Although some "splurges" every blue moon are okay, I have to remember that this is a lifestyle. Thanks for taking the time to check out our post.  We appreciate our readers oh so much.  Happy Monday—go get em! J

1 comment:

Trista Granberry said...

I would love to get the kale salad recipe using the ACV. Wanting to use more ACV, but need recipes.

Thanks!
Trista
trista@bpcap.net