There’s something about waking up early for a run that makes it all worth getting out of bed, even if you don’t want to.
Which is your favorite aspect of getting in a workout early?
– sense of accomplishment
– getting the workout done early
– cooler temperatures
– amazing views
– lapping everyone still in bed
I can’t believe this week is the last and final week of the 21 day nutrition plan I’m doing. With traveling to Buffalo this weekend, the nutrition plan was a little off balance. I noticed how much easier it is to overdose on carbs(yellows), rather than get in protein, healthy fats, and vegetables. All of these together are what allows us to get the results we want. Anyways, back on track! I wanted to share with you a healthy little treat I found earlier on another website: Protein Brownie Bites!
What you need: – 1 chocolate shakeology – 1 tsp coconut oil – water until properly mixed – stevia (not required) I used skinny girl
Mix all ingredients in a bowl and place onto cookie sheet into about 6 tbsp size balls. Bake for 5-8 minutes at 375!
For my plan, this counts as – 1 red – 1 tsp
– xoXO
As the weather starts getting cooler, the more I want comfort foods. Although Florida is still pretty warm out, there is nothing that makes me happier than feeling the crisp fall air, rumbling of the leaves on the ground, and of course, everything pumpkin!! I am even lucky enough this fall to experience the northern version twice this year, by going to Grand Rapids Michigan last weekend, and then my hometown, Buffalo NY, next weekend! Who doesn’t love to go pick some fresh apples to enjoy in your breakfast oatmeal?
Sticking with the fall theme, I want to share with you my breakfast of the week, because let’s be real, everyone loves a simple breakfast!
So, let’s get started with what you need:
– 1 small-medium apple, preferably McIntosh or granny smith
– 1/4 cup steel cut oats, or old-fashioned oats work as well
– 1 tbsp cinnamon
– 1/4 cup water
– 1/4 cup almond milk
– almond extract
– chopped walnuts(optional)
Directions:
1. Cut apple into cubes, leave some of apple cut into thin slices, about 3-4 will do.
2. Place oats, apple cubes, water, almond milk, cinnamon, and a dash of almond extract into bowl.
3. Place in microwave for 2-3 minutes to warm.
4. Once done, take out of microwave, and top with chopped walnuts and apple slices for a little fancy touch!
5. Enjoy your apple pie oats!!!
Looking to spice up this recipe a little bit? Swap the apples for 1/4 cup of pure pumpkin puree. Top with a little nutmeg and pumpkin spice and you have yourself some healthy pumpkin pie
– Courtney
When I enter the gym, and head to the group fitness room, I get all jittery and the nerves start to overwhelm me. I sometimes second guess myself and thing, “what if I don’t have enough energy?”, “what if I don’t push the class hard enough”. These are just some of the many thoughts that I come across. Then, it all changes. The mats are rolled out, mic is turned on, and the music starts to play. As we warm up and progress through all the various sections, I remember why I LOVE doing this.
Let’s take it back a little bit! Growing up, I was always involved with sports and would do anything that I could from swimming competitively, cheerleading, track, you name it. I loved being active, never realizing that in reality I was working out, but in a fun way. Fast forward to junior year of college when I wasn’t doing a single thing. I wouldn’t grocery shop, I was eating out(almost every meal), and I certainly wasn’t working out. I actually did not like working out at all! Cardio just wasn’t appealing to me. At the time, I didn’t know there was so much more out there! I noticed the scale starting to climb, feeling worse about my body, self esteem dropping even more. “When you eat like crap, you feel like crap” and boy was that true!! That summer, I had gained almost 20 pounds. Senior year, I started cheerleadling again and was dropping pounds but I wasn’t healthy by any means. I was not properly fueling my body. Heck, it was barely fueled by the way I was eating. There were also things going on emotionally that I was skipping meals, sometimes only eating once a day. BAD, Courtney!
A few months after graduating, in January of 2013, I K N E W it was finally time to make a change, and get healthy and not only look good, but also feel good. I started hitting up a local gym, meal prepping, avoiding meals out. I felt unstoppable. This whole process was starting to become addicting for me and I kept craving results. I had dropped 20 pounds since my heaviest, and my abs were poking through, something I thought I could only dream of! By tracking my journey through this blog, and on Instagram, I started to create a following. People were asking what I was doing, how to get results. I knew I had to take a leap of faith and P A Y I T F O R W A R D. Because of struggling financially, and searching for the right team, it took a while for me to fully commit but once I did, I haven’t looked back. In May 2013, I decided to join Team Fight to Finish and work as a health and fitness specialist. I wanted to help others, like me, that were struggling with their weight and body issues but needed guidance and plans. Anyone can go to the gym but you really have to know what you’re doing there, and eating properly, to see results of the time spent there.
So why do I do this? Simple. I want to inspire others to get healthy. I want them to think, “if she did, so can I”. I want them to know they are strong enough to take on this challenge, and BE successful, to know they are not alone. There are so many others that can relate with gaining college pounds, having self esteeem issues, and even the emotional abuse. It is so nice when you have someone else there to relate to. It’s those little text messages from friends that say they’ve lost 15 pounds by committing, for those saying they have increased energy levels. Or, like last night, when people say “You kicked my booty in class”, “I’m already wobbling, tomorrow, i won’t be able to walk!” during my weekly PiYo class. Its those little things that mean the world to me. I am helping to change peoples lives, from them to being healthier, dropping weight, or even seeing financial success. It’s a feeling I would N O T trade for the world. Lastly, I want to inspire others around me to dream big, and never give up. Did I ever think in my 20s, when I was barely getting by financially, I would be able to start and run my own business? Definitely not! You can do anything you set your mind to!!
Growing up, I was always involved in sports mainly cheerleading and swimming. Summer going into Junior year of college, I gained a lot of weight due to not eating healthy and not exercising. I did not treat my body properly at ALL! I gained about 15-20 pounds. I remember when I stepped on the scale and saw the larger number, because of my unhealthy lifestyle eating out every day, and stuffing my fave with froyo at work, it frightened me. I couldn’t believe I let myself do that. Senior year of college, I decided to try out for cheerleading again and started to tone up and shed some pounds. January 2013 I took it one step further and signed up for a gym membership, hitting the heavier weights, doing more and more races(including my FIRST HALF!), and changed my eating habits. Fast forward to May, where I found Shrednation and started some at home programs to cut costs and save a little money. I never thought I’d be able to get amazing results from home so I was pleasantly surprised. I managed to lose 20+ pounds, gain some muscle, and finally feel confident(for the most part), in my own skin.
Now, a year later, I’m paying it forward and helping others achieve their health and fitness goals. You may ask yourself, WHY am I doing this? Why do I want to help others? After struggling for SO LONG with my body image, I want others to know they aren’t alone. There are others struggling too that they can confide in, that doesn’t need to just be kept to themselves. Also, with trying to find my way around the gym, without knowledge of what I was doing at first, I was so glad to find programs that WORK and could be done at home, without going anywhere and giving the gym a monthly installment to use their equipment. I have a HUGE support system that makes sure I also stay on track myself. I’d love for others to be apart of it.
Currently, I am on day 3 of the new P90X3 workout and have been drinking shakeology religiously for a couple months now. I’m also a HUGE meal prepper while trying to stay gluten and dairy free. I do take it day to day though because there are times I miss a workout, or slip up with my nutrition. Afterall, nobody’s perfect ;)
Happy One Year of this new lifestyle to me! 🏃👟💪
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