Friends are Healthy for the Soul

Yesterday I threw a shower for my best friend Benita.We have been basically inseparable for the past 10 years. My family considers her a part of the Smith clan. We know each other inside and out. She is one of the best people I know, and now she has found the man of her dreams! :)

 We had a great time celebrating Benita and Scott with so many of Ben's great family and friends.

 It just so happens that so many of Benita's best friends are my best friends too.

 Friends came in to town from all over.

 Apparently I am a right-side-of-the-photo kinda of girl.

 Benits got so many fun and adorable gifts!

 This is the old THS crew reunited. Aren't they beauties?

We talked, laughed, and ate. I made some Cream Cheese Chicken Chili, and it was a hit! After the shower was over I was thinking about how amazing my friends are. My whole life I have been so blessed with great people surrounding me. My friends are a big part of my happiness, which I consider a big part of my health. We all know it isn't always easy to keep in touch with people. Friends move away, schedules get crazy, children are born, and life happens. However, even if time passes, I know my good friends are always there when I need them. It seems like the moment we get together it's like we haven't skipped a beat. I can't even imagine what my life would be like without them. I am lucky to know some of the kindest, funniest, BEST people in the world, and I am lucky to call them my very own best friends. They make me happy. They boost my spirits when I'm feeling low, and they are always there motivate and inspire me!

Benits I am so excited for you! You and Scott are darling, and I can't wait for the wedding!!

Do you consider your friends part of your health?

January Winner!

Happy Saturday! The winner of the January Jamming mix giveaway is Suz, from Suz and Allan! Email me at megolina21 at gmail.com and we'll get you hooked up with some new tunes!
Today was my best friend Benita's Bridal shower...can't wait to share it with you tomorrow!

xoxoxo megs

Holy Hannah It's Thursday!

How in the world is it already Thursday...and how is it Feburary 2nd?? Wow. We are quickly approaching the warm summer months my friends, and you know how I feel about that. SO good. First things first, if you haven't already entered the January Jamming Music Mix Giveaway you should probably do so now. The giveaway ends this Friday night the 3rd at midnight!I am loving hearing how all of you are doing on your goals! Well done!

I officially started marathon training for the Utah Valley Marathon last week, and my workout schedule is looking like this for the next few weeks...

MONDAY: run
TUESDAY: cross train/strength training
WEDNESDAY: Tempo Run/Speed Work (AKA - kicking my trash!)
THURSDAY: cross train/strength training
FRIDAY: cross train
SATURDAY: long run followed by some core focused strength training
SUNDAY: rest day

Right now my long runs are in the 8-13 mile range. It will be this way for the next few weeks, and because these runs only take 1-2 hours I can handle doing some strength training along with it. I have already been doing 60-80 mins of cross training along with strength training on Saturdays as it is, so it isn't a huge change. When my runs start to increase I will shift my schedule around a bit, so my long run days are only long run days.

I am working to improve my pace and with that I have been sure to do my normal and long runs on a 1% incline. MAN it is killer. You wouldn't think that one percent could do much harm...but man, it makes my runs a lot harder. I am such a baby when it comes to running in the cold. I HATE it, so it will be me and the tready for a while here. Adding the incline helps to mimic some of the rougher outdoor terrain that I encounter as I run outside.

Oh, and did I mention that for every 1% increase on the treadmill you burn ten percent more calories? Yes, please.

Moral of the story? Even if you aren't training for a marathon, or looking to improve any sort of time or pace use the incline! You will burn a TON more calories, and it will mix up your workout.

Do you ever add some incline work to your cardio?

January Jamming - Mix Giveaway

I thought since it is January 29th I'd FINALLY get my mix giveaway up for the month. Don't you worry, it'll be worth the wait. Now that you've almost made it through a month of your new years resolutions you just might need some new tunes to get you pumped back up!

Lights (Bassnectar Remix) - Ellie Goulding
Down with the Trumpets - Rizzle Kicks
Throw'm Up - Raw Jaws
It's Not You  (It's Me) - T-Pain
I Belong In Your Arms - Chairlift
Turn Me On (Feat. Nicki Minaj) - David Guetta
#1 Night - Cobra Starship
Set Fire to the Rain - Adele
Alive (Feat. Ratatat) - Kid Cudi
How to Love (spanglish version feat. Enrique Iglasias) - Lil' Wayne
Stronger - Kelly clarkson
Lonely Boy - The Black Keys
Let It Be - Dyme Def
Bangarang feat. Sirah - Skrillex
Born To Die - Lana Del Rey
N***** in Paris - Jay Z & Kayne West
Countdown - Beyonce
Good Feeling - Flo Rida
Blackout - Breathe Carolina

Good stuff I tell you. Good stuff. Click HERE to see previous workout playlists.

To win this month's mix...

1) Become a follower and leave a comment telling me you have (or that you already are)
2) For an additional entry leave a separate comment telling me how you're doing on your goals for the year! 
2) For yet another additional entry...tweet about it, facebook it, blog about it, pin it. (and leave a comment for each)

Contest ends Friday February 3rd at midnight. Winner will be announced Saturday February 4th!

Good Luck!

And you thought processed foods were a good idea...

I stand by the principle of clean eating. I think there are a lot of benefits to eating foods as close to their natural form as possible. The more processing that occurs the less what your eating resembles an actual food, and the more it resembles some sort of science project. Loads of salt, sugar, additives, and chemicals we can't even pronounce are added in to many processed foods, and the results can be scary.

Now, don't get me wrong. There are some packaged items that I eat, but the best rule of thumb to go by with packaged ingredients is the less ingredients, the better.

I found this article on thedailymeal.com listing some of the strangest packaged foods. I was blown AWAY by these processed goodies. Tell me these aren't for real. Pretty please?

Iced Pickle Pops Anyone?

Canned Cheeseburger? Really? 

 Pork Brains with Milk Gravy...yumm...

 oooohhh smoked rattlesnake.

  

And let's be honest...what type of after dinner mint is better than Uncle Omher's savory bacon mints.

 (Source for all images HERE)

Unfortunately, I fear there is a lot more where those came from. My advice to you? Skip out on the canned cheeseburger and go for a healthier option that hasn't been processed, preserved, and canned...just saying? What is the strangest processed food you've eaten? What is your favorite WHOLE food? I love fresh fruits and veggies. You just can't go wrong there.

Motivation Factors and a Protein Waffle

Today as I was getting my cardio on my mind drifted from Gossip Girls for a moment...yes, Netflix has been good to me and my cardio as of late. Nothing like letting the upper east siders side-track your boredom. I started thinking about my motivation. I have been feeling very motivated lately to get in all of my workouts and I have REALLY been sticking to a good eating schedule. I began to assess what the difference is for me. What is it that causes me to eat better and what makes me fall off the wagon? This was what I came up with...

My Motivation Factors:

1. When I work out and eat right I feel better. I may not ALWAYS love to work out. Sometimes I really enjoy it and other times I can't wait to be done. BUT, I ALWAYS love the feeling of being done with my workout. I even like feeling sore...that is a little bit sick and wrong, I know. It makes me feel as if something is changing. I like that. I feel better in my clothes.


2. When I work out and eat right I look better. Call me vain if you want, but it is the truth. I believe it was Kate Moss that once said, "Nothing tastes as good as skinny feels." Let's get a couple of things straight. I don't support that thought that you have to be skinny, but I think we could change the saying to be something like..."Nothing tastes as good as healthy feels." When I am working out, eating right, and on track I look better. It's just the truth of the matter. When I feel confident in the way I look I feel happier. After I have eaten really poorly I often times feel gross. When I've done so for a prolonged length of time I feel really gross, and I hate it. I don't really like when my pants fit tightly...do you?


3. When I work out and eat right I feel strong and capable. I LOVE feeling like I am in control, and this is the case when I'm filling my body with good food. There is nothing better than ending a day knowing you have had a great day of eating and a solid workout...or a week...or a month. You get it. Making positive decisions and improving yourself makes you feel strong and capable!

4. When I work out and eat right, I eat better. It is a positive spiral. A pattern of making good choices makes me want to continue to make good choices. The same outcomes can happen with bad choices. How many times have you thought to yourself..."Well I already ate 6 of the Oreos...I may as well finish the sleeve." Get yourself on the GOOD track!

Dinner tonight was BOMB. I have mentioned before one of my fave blogs to read is Meals and Moves. I have seen Janetha post about her Protein Pancakes and waffles before, and I have always wanted to try them. Tonight I was FINALLY able to. I made mine into a waffle and I loved every bite. Honestly...I can't tell you the last time I had a waffle and it was awesome!

Protein Waffle
recipe from Meals and Moves
(Janetha gives the portions for three servings on her blog, and I cut it down to just one. This was a good move...cause I am pretty sure I could have eaten all three. She also made hers into pancakes which would be so good. She added protein powder into hers, and I didn't.)

Here are the Ingredients for one serving:
- 1/3 cup cottage cheese
- 1/3 cup slow cook oats
- 2 egg whites
- 1 tsp cinnamon
- 1 tsp stevia

Combine all ingredients in a food processor and mix until combined. Cook like a normal waffle, and then top with whatever you'd like!

Nutrition facts: For 1 serving
calories 198
fat 3.8 grams
carbs 24.6 grams
protein 18.6 grams
fiber 4 grams
sugars 3.9 grams

I added a little bit of natural PB, some sugar free syrup, and a few blueberries. SO GOOD.  The texture is just like a normal waffle. Promise. I had a side of scrambled egg whites with mine to boost the protein.

What are your motivation factors? Do you find that once you're on a positive track, you are more likely to keep going?

I COULD bake all day...if I could, of course.

All I can think about lately are all of the recipes I've pinned, saved, dog eared, ripped out, and read over. I have SO many things that I wanted to try to make, and I have not had a spare MINUTE to make anything. It's driving me crazy. I have a baking/cooking itch that needs to be scratched!

If you are curious as to the time for meal prep I've had as of late...please take note of my dinner tonight.

My family likes to mix our cereals. We call it the cereal suicide. It probably comes from the fact that we all love cereal, and it is too hard to choose just one for breakfast.

My protein cereal mix.
- 3/4 cup Special K Protein Plus
- 1/2 cup Kashi GoLean Crunch
- 1/4 Raisin Bran
- 1 cup skim milk

Nutrition Facts: 326 calories 24 grams of protein 56 grams of carbs 4.9 grams of fat 10 grams of fiber
It is higher in carbs than I usually want my meals to be percentage-wise. However, being a person that could probably eat cereal for every meal it is a great quick meal every now and then!

I have some plans to try out some new recipes this week, so let's hope that happens!

Workout for the Day
Cardio: 65 mins elliptical intervals

Weights:
35 mins/full body
Set #1
3 sets of step ups with a bicep curl
- 6 on the right leg w/a curl and 6 without
- 6 on the left leg w/a curl and 6 without
alt with
3 sets of 15 pushups
alt with
1 minute plank with 25 lb plate on my back

Set #2
3 sets of left static lunge with 12 db rows on the right side
alt with
3 sets of right static lunge with 12 db rows on the left side
alt with
3 sets of 15 Squat curl press
alt with
3 sets 15 ab leg extensions on the bench

Do you ever mix your cereals? Do you ever eat cereal for dinner? Does my love for cereal make me a 12 year old? Probably.