Whole30 Champ!

No sugar coating here, just my raw, organic, grass fed thoughts on completing the Whole30. I heard about this through two of my favorite biggest loser alums, Olivia Ward and Hannah Curlee [check out their youtube channel], and Olivia's husband, Ben Ward. Since Autumn of last year my diet has changed dramatically. I cut out gluten, dairy and some other odds and ends. Adding a few more restrictions to my diet for 30 days didn't seem like too big of a challenge. I was wrong, it still was a challenge. The goal of Whole30 is to reset and recharge your body. To boost your energy, metabolism, immune system, get your skin glowing, end unhealthy habits, and have a great night's sleep. Also add on a bonus of losing weight and inches. [however you're not allowed to step on the scale during those 30 days] 

I thought, "let's take October, possibly my busiest month of the year and add this challenge to it." Seems crazy but I thought if I was busy enough I wouldn't be thinking about how much I miss all the things that were on the 'no eat' list. 

^ favorite breakfast: 2 scrambled eggs with sliced avocado & raspberries. ^

My Thoughts: This was an incredible experience and my body reacted great to the reset. Don't get me wrong, the first week was horrible. I had a headache. I was grumpy. I wanted to lock myself in my house and not come out. After I powered through that first week, it seemed to become more of a habit to eat clean than a requirement. I lost 8lbs and inches off my waist, arms, and legs. I noticed about halfway through that my face and neck seemed to have slimed down and it just continued to slim out during the rest of the 30 days. I also noticed right away that I was sleeping better. I found myself waking up feeling rested rather then restless. I also found myself having more energy throughout the day. Normally I would get a 4 o'clock afternoon lull and feel like I just needed a nap or a snack to keep the day going but that feeling went away. Also, my skin cleared up and started to get this little glow. My confidence is up and I am feeling great! 

^ favorite lunch/dinner: grilled tilapia with garlic pepper, sweet potato fries, and salad. ^

Would I do it again?: I think I would totally do this again. It's interesting to me to find out how my body reacts to certain things in terms of weight loss. I know that slow and steady wins the race and that's how I want to go about this whole weight loss thing. I am going to take bits and pieces of the Whole30 and apply it to my everyday life. Such as black coffee, more fruits and veggies, no peanut butter, no night time snacking, and less soy. I am also going to keep the habit of checking labels for added sugar. Sugar is everywhere and the less I get in my body, the better I feel. I am however very happy to have gum back in my life.

Favorite 'Yes' foods: After spending some quality time in the grocery store and doing my online research as to what I could eat, I have come out this experience with some serious food favorites. Applegate Grass Fed Hot Dogs would probably be my favorite discovery. I think I bought 3 packages of these during the 30 days. I would eat them in different variations for breakfast, lunch, and dinner. I also purchased Sunbutter twice. It's a peanut butter substitute made from sunflower seeds. [It became very clear to me how much peanut butter I was eating when I had to take it out of my diet.] I would pair the Sunbutter with a fresh from the orchard, honey crisp apple. Of course I loved having LaCroix, Kombucha, and Coconut Water as beverage options on top of just plain ol' water. Another thing that I really enjoyed and made a lot of was salads. Anything that was Whole30 approved I would just throw on top of a bed of spinach and eat it up. 

^ FroYo without the FroYo... didn't think that I would ever just get a cup of fruit toppings at a FroYo bar. I think it's very easy when changing your eating habits to become a hermit and stop the socializing and going out to eat with friends. It's tricky, but you can manage. This was my way of managing. And you know what, I didn't miss the FroYo at all. ^

I am so proud of myself for completing this challenge. It has been an amazing 30 days. I recommend this to anyone who is struggling with their eating habits, sleeping patterns, skin, energy level, and weight. I remember thinking that 30 days was such a long time but it's not when you compare it to the rest of your life. Taking care of your temple is a lifelong responsibility.

Pros & Cons of an Early Morning Workout

For a month I have been getting up early [5:15am] for a workout. Spin classes are 3 times a week at 5:30am and on the other days I will just go to the gym and do my own thing. I used to be an evening gym rat and I would have trouble sleeping when I would get back home. Going to bed at 2am when you need to get up at 6:30am does not provide enough hours of beauty sleep. 

How did I switch my workout time around? 

Honestly, I committed to getting up for one Spin class and just kept doing it. A month later and I have become an early riser. My internal clock has been adjusted and it's now easy to wake up and be motivated to exercise. Even on Sunday mornings, my body just wakes up and I am motivated to get a run in before Church. But just like with anything else in life, there are some pros and cons to getting up for an early morning workout. 

PROS:

No scheduling conflicts: I can stay consistent because I never have an appointment or have to work at 5:30am.

Workout is done for the day: I can focus on the rest of my day without worrying about when I am going to fit in a workout. It's already done! 

The gym isn't packed: At least mine isn't. There are lots of Grammas & Grandpas at my gym in the morning.

A focused workout: I have about an hour to workout if I get to the gym at 5:30am. I make great use of my time and go hard for 60 minutes. No minute is wasted.

A more productive morning and day: When I get done with a workout the energy that I have spills over into my morning. I find myself working to get things done and doing things that I would normally put off until later.  

More energy throughout the day: This will come after consistency. You will be tired around 2pm for about a week. Push through it.

Use your workout time to focus on God & yourself: I am more peaceful in the morning and would rather listen to a podcast or a book while working out. Encouraging words keep me focused and stay with me throughout the whole day. 

Improved night sleep: Because I am getting up early, I am actually tired when it's time to go to bed. [Lately I have been at Grandma status and going to bed at 9:30pm.] 

More focus on what you are eating throughout the day: Since I got my workout in and am still burning calories, I make a conscious effort to put good clean food into my body. However, I am still breaking bad habits. [popcorn. enough said.]  

Metabolism gets a boost that can sometimes last the whole day: Starting the day with a good burn can last well throughout your day and continue to burn more calories. 

More agua consumption: During a morning workout I can drink down anywhere between 24-48 oz of water. That sets me up for success when it comes to drinking enough water during the day. 

You get to see the sunrise: It's God's, "Good Morning" greeting to you. 

CONS: 

Getting up: Just keeping it real, sometimes it's tough to get up out of your warm cozy bed when the sun hasn't even woken up yet.

Yes, only one downside to working out in the morning. It has really changed my daily routine and I am loving it. I now use my free evenings to spend with family and friends rather than secluding myself at the gym. 

Mt. Pisgah [my saturday morning escape]

Saturday I went to one of my favorite places by Lake Michigan. Mt. Pisgah. It's a dune with 239 steps leading up to one of the most gorgeous views of Lake Michigan, Lake Macatawa, and Big Red [the lighthouse]. The views are amazing but also the steps are a great workout. The last time I went there I went up and down 3 times. I told myself to just do more than that. 

5 times up and down later, the sweat was dripping and my legs were shaking. Excellent workout. Breathtaking views. Time alone with God. Basically the perfect Saturday morning. 

^ 239 steps are totally doable for the gorgeous view. ^

^ Lake Macatawa ^

^ Lake Michigan & Big Red ^ 

[note to self for next time: be sure to stretch out your calves after walking up and down 2,390 steps, they're gonna be sore!]

Better than Oatmeal: Breakfast Quinoa

I have been perfecting my breakfast quinoa and I'm finally ready to share it with you. It's simple to make, packed with protein & fiber, and better than oatmeal. [in my opinion] Also, my recipe is dairy free. 

^ What you need ^

1 1/2 cups of rice milk 

1 cup of quinoa [be sure to rinse off and strain your quinoa before you put it in the pan. it will take away that bitter taste it can have sometimes]

1 tablespoon of vegan butter

1/3 cup of brown sugar

^ Put all your ingredients into a pan on medium/high heat. Add a dash of cinnamon & nutmeg. Once it begins to boil start the simmer process. Put heat on low and cover for 30 minutes. ^

^Add additional time if you still see liquid in the pan. Keep simmering until all the liquid is gone and your quinoa is nice and fluffy. [I had to add 5 minutes to this batch] ^

^ Dish it out and enjoy! ^

10k Training Progress

81 more days until I cross off something from my 2014 To-Do List! I am training to run the Fifth Third River Bank 10k. A couple years ago I was planning on running this same race and was fully prepared but then I got injured. It's tough to gain those miles back after an injury and then a foot surgery. I am really proud of my training progress so far and thought I would share with you what I am doing.
Now granted, I am more of a distance runner. Meaning, I would rather go a further distance at a comfortable pace than shorter distance while sprinting. [I'm not the best sprinter.]
 Since it's super cold and the roads are still full of snow and ice I have been training on a treadmill. I did one run outside because I was feeling adventurous and could've broken something because it was so slippery. Not doing that again until I can see pavement. 

^gym essentials= clean/dry shoes [brooks purecadence 2], fully charged ipod, water [blender bottle], and gum [extra 'smooth mint'].  

^how the week typically gets broken down. *subject to change on how busy my schedule is for each week.^

^Running on the treadmill can get very boring. In order to mentally get through a long hour run I will use netflix on my phone [currently working on The Office season 5], listen to a podcast, or create a long run playlist to keep me motivated.^

^This is my current playlist. It's a mix between Jesus & Broadway with a couple of my go-to favorites thrown in too. ^ 

Workout From Home

I really have no excuse not to go to the gym because it's about a mile away from my house. However, on the nights when I don't feel like leaving the house I do these workouts at home. When I workout at home I like to do something that won't leave me too sweaty but still give me a killer muscle burn. [Although a little sweat never hurt anyone.] These 4 workouts will get your heart pumping and will get your muscles nice and sore for the following day.

Cardio: As much as I hate them, burpees are a great full body, cardio move that can be done at home. I prefer to do them at home because I look ridiculous when I do them. I had a trainer once tell me to do *20 seconds of burpees and then 10 seconds of rest for 4 minutes* right when you wake up in the morning. It's strange to think that it just takes 4 minutes for your heart to feel like it wants to explode and sweat to start pouring from your forehead. Besides your morning prayer time, burpees are another way to start your day! [who knows, you might find yourself praying during your burpees?]

Arms: For a good 10 minute arm workout this one is great. On days when I am feeling strong and know I can be a little more sore the next day I will use an 8lb set of free weights. Most of the time though I stick with 5lbs.

Legs/Arms [for time]: Squats are one of my favorite exercises. Your legs are your largest muscle so it's great to get a good leg workout in to keep them nice and strong. Also, push ups are an upper body move that will get the heart pumping and get your arms burning. Do this combo once for time and then do it again and try to beat your time. 

Full Body: This workout may say "beginner" but I think it's a great option for anyone who wants to get a full body workout in a shorter amount of time. Your heart will be pumping and the sweat will be falling after this. Plus, who doesn't love Bob Harper? 

Juicing

With all of the black friday and Christmas sales, I have been debating on whether or not I should buy a juicer. I know, a bit behind the times. I've gone to juice bars and have ordered some good juice and I have also have walked away with a drink that taste like the earth. A friend so graciously lent me her juicer so I could give it a try before I take the plunge and purchase one. I have been experimenting with different fruits and veggies to see what I like best. I thought I would share my favorite so far! 

First let me say, that I have never had a beet in my life and had no clue what I was in for, but they are actually quite tasty. (and leave a nice pink stain on your lips.) 

Ingredients: 1 red apple 

2 clementines

1 beet

3 carrots

A bushel (4/5 leaves) of kale

JUICE!

After I stirred the juice up I realized that it needed just a little more something. 

So I added a green apple to it! 

Perfection! This is my favorite combo so far! It taste 10% like earth, 80% like a sweet candy, and another 10% of kale. A nice healthy way of getting more fruits and veggies. Now I guess I can say that I've had a beet! Yay me! 

Share your juice recipes with me! 

I'm Back Baby!

After 5 weeks of icing and elevating I strapped on my running shoes this morning and took the street. I missed running so much! It's weird to me that when I have the time and the capability to run, I choose not to run. However when I am physically unable to run than I really want to run. 

I woke up with determination to get a mile done in my pre-surgery mile time. 

Which really is nothing to brag about what-so-ever. Pounding the pavement again felt amazing! 

It's going to take a while to build up the strength in my legs again 

but change doesn't happen over night. 

(is it just me or does my left leg (surgery leg) look a little on the wimpy side?) 

Small Changes Make a Big Difference

So after being immobilized (for the most part) for almost 2 weeks, my body can definitely feel it. I haven't weighed myself but I know I have put on a pound (or two). When all you're doing is nothing, that is bound to happen. Especially when it's summertime and froyo turns into a daily treat. 

I went to bed last night feeling swollen, kinda sad, and with some serious skin issues. I know the fact that I haven't had a good sweat from a cardio session in 2 weeks has something to do with that. Also I have neglected to really focus on my nutrition. 

So I decided that last night I was going to do something about it. I checked my instagram before bed and noticed that ShayCarl was starting ShayLoss again. He is starting a #5weekchallenge. 

This is just the motivation that I needed. 

I am turning 26 in a week and I don't want to start my 26th year of life feeling swollen. 

Today is the day! I got a good sweat in by doing what I could given my surgery limitations. Which goes to show you how much you can do even with restrictions. 

I went to my pinterest page and found things on my fitspiration board that I could do. 45 minutes later I was sweating, panting, and feeling good. (good=sore) 

Here's what I picked. 

Here's to being happier and healthier in 5 weeks! 

Join me! 

@SuperBeeMoore- twitter

@bee_m_moore- instagram

#50MilesInMay: Last Week!

One more week left in May! I have 18 miles left to get in before June 1. I think that is doable. I have increased my milage (up to 4.6 miles) to make up for the days that I am super busy and can't get a moment to run. I have been reminded this week how running can be more mental than physical. I went for a run last night and it was a bit colder. My lungs did not like it. I finally just said, "relax and breathe." Once I took my mind off the thing that was bugging me, in this case my breathing, I was able to run longer. It's all about putting one foot in front of the other. 

Current Favorite Running Jams: 

Mike Tompkins: "Skrillex Cinema &Santigold Disparate Youth"

David Guetta: "Titanium"
We The Kings: "Just Keep Breathing" 

#50MilesInMay: week one

One week of May is gone already. Can you believe it?!? How is the #50MilesInMay challenge going for you? I have successfully knocked off 10 miles! I did two 3 miles runs and a 4 mile run. The 4 mile run happened on accident. I kept trying to avoid running against the wind and ended up adding a mile to my distance. Whoops. 

I plan to knock out 15 miles during this second week!

(Shadows are never flattering.) 

Three songs that I have been loving while I run are: 

1. Today by Kirk Franklin

2. Still Into You by Paramore

3. Free From it All by Lecrae

#50MilesInMay

#50MilesInMay

Since a new month has started I thought it would be fun to challenge myself for the month of May. I want this to challenge you too! I think everyone is looking for a way to get their bodies moving and to just be healthier. And with the weather being warmer I think we all want to find an excuse to get outside more too. 

So here is the challenge! 

#50MilesInMay is just that... 50 miles of walking, running, biking, longboarding, skipping, etc during the month of May. 

31 days is plenty of time to log in 50 miles of something. Here comes the fun part.
Documenting!

Instagram your miles each day!

Tweet them! 

Facebook it!
Use: #50MilesInMay so I can find your pictures and re-post some on the blog! 

Spread the word! Lets get everyone moving more during May! 

So You're At the Gym... Now What?? |part 2|

Once again I have been bored with the machines at the gym and have gotten into a bit of a rut. Treadmill...elliptical...treadmill. BORING! Plus my body was getting used to it and I was flatlining in my fitness & healthy living. So time to change it up.
Here is what I do.
I choose 3 different activities. My favorites have been the battle ropes, weighted wall ball squats, and kettle-bell swings.

I like to call it, 5-4-3-2-1
 5 rounds, 4 rounds, 3 rounds (you get it) of each activity with 1 minute rest in between

45 seconds on the battle ropes
12 wall ball squats at 9 feet
12 kettle-bell swings
Strength training circuits will boost up your metabolism. A full body workout including your cardio in a shorter amount of time? Sign me up for that! 

Green Smoothie

I have been making green smoothies for the past two weeks and have really enjoyed them. It's a good way for me to sneak some fruits and veggies into my day. This green smoothie is my favorite. Give it a try! 

So You're At The Gym... Now What?

This past weekend I knew I needed to get a good workout in so I headed to the gym. Once I got into the gym I ran a mile on the treadmill and thought, "what now?" I wasn't lacking the motivation, I was just so sick of using the machines and needed something different. So I went over to the weight room and got a jump rope, set of 8lb dumbbells and pulled out the battle ropes. 

Here's what I did. 

Set up my stopwatch on my cell phone.

1 minute intervals of the following. 

• Jump Rope (Fast) 
• Bicep Curls/Overhead Press/Tricep Dips (Rotate Each Set)
• Battle Ropes

Repeat this set 3 times with 15-30 seconds in between

This is something that can be done at the gym when you just don't know what to do. Just grab 3 different things and go to town. 

Motivation

Some days it's really hard to get yourself to the gym or outside for a walk or a run. Here are some motivating tips to get you moving! 

• Prepare your outfit and set out your shoes in plain sight. (I am visual and if I see my shoes and if I already have my clothes set out then that takes away half of the work.) 
• Have a plan. (Whether you're going to the gym or outside you need to have a plan of attack. Know what you want to accomplish and how long you plan on working out.) 

• Have some great music.
• Set aside the time each day and make it a routine. (If you find a time that you can be consistent with and stick to it your exercise will become a habit.)
• Do something that you enjoy. (Enjoying exercise is 100% necessary. Find an activity that you enjoy and go to town!)
• Create a Fitspiration board. (Pinterest is a great place for this. Also cut out workouts from magazines for hands on use when you can't get to the gym or it's raining.)
• Have a fitness buddy. (Whether it's your parent, a sibling, or friend, sometimes a workout buddy can be a great for accountability.)

I hope all these tips help to get you up and moving. 

Fitness Favorites

Here are some of my fitness favorites for 2012 (so far). 

I love the men's tee's at Forever 21. They are lightweight and perfect for the gym. 

I don't shop at Wal-Mart often but their Danskin Now line of activewear is amazing. It's durable and affordable. 

I am a HUGE fan of Asics. They are all I wear!

Greek Yogurt is a perfect pre or post workout food. 

All natural and amazingly good for you, Larabar's are so delicious and filling. 

I love this Coconut Water. It helps with sore muscles and it's so refreshing. 

One of my workout playlists. I always put the Rocky theme song at the end! 

Have a great week! I hope you enjoyed my fitness favorites. What are some of yours?