Bathing in Mustard and Other Random Fitness-Related Faves

Bathing in Mustard. Okay, hear me out. Maybe you body build. Maybe you CrossFit. Maybe you run long distances. Or maybe you work a corporate gig and always feel tight, stiff and achy. Shy of shelling out major bucks on massages every week, what are we supposed to do to alieviate sore muscle pain? If you've tried soaking in Epsom Salt, you've seen nothing in comparison to... you guessed it. Mustard!! I know it sounds so weird - but trust me on this. Found on Amazon or in your local Whole Foods Market, this stuff is the bom dot com (are people saying that anymore?!). Run a hot bath (as hot as you can take it), throw some of this mustard bath in and get ready to be pleasantly surprised at how amazing you'll feel afterwards. I've used this stuff for years - it's helped me through sore muscles due in part to CrossFit comps, training for my fitness comp, after triathlons, even after a long day of work. It even helps open up your sinuses and you'll notice you start sweating out impurities just sitting in the bath (may want to take a quick shower afterwards #justsayin).  

IT Band Pain. Gawdddd my IT bands are always in a constant state of torture. My monthly massages consist of me screaming bloody murder from the pain radiating out of my tight and over worked legs. Anyone else feel my pain?! (See what I did there - so punny!) For my fellow fitness enthisuiants constantly fighting IT band issues, I strongly encourage you to start incorporating some stretches post-workout. I've bookmarked this bad boy and plan to incorporate some much needed post-lifting stretches. Thanks Active.com! 
8 Yoga Poses and Stretches for Tight IT Bands

Tumeric Protein Smoothie Bowls. Switching up the beautifully delicious Acai Bowls I've been making lately, I decided to start experimenting with tumeric. I've begun incorporating it into a lot of my meals - and holy yumola. I invented this breakfast - which can literally be throw together in less than 5 minutes and can easily be taken on the go. Simply throw into a blender:

• 8 ice cubes (the more ice, the thicker it'll be!)
• 1/3 cup unsweetened Cashew Milk (I think this is way creamer and more flavorful than almond milk!)
• 1 scoop favorite protein (I love the way PEScience Snickerdoodle tastes in this - but anything will do)
• 1/2 frozen banana
• 1 teaspoon each of: cinnamon, powdered ginger and tumeric
• Blend!

If you're taking this on the go, you're done. If you're enjoying this at home, I like to pour the mixture into a bowl and top with 1 teaspoon of chia seeds and a 1 teaspoon of Cake Batter Buff Bake (because I'm obsessed and because some healthy fat is great since the bowl is virtually fat free). 

Macros for the bowl (without toppings): 171 Calories, 15 carbs, 2 fat, 25 protein, 8 sugar

I hope you give some of the three things I've been loving lately a shot. And if you do, I'd love to hear what you think!!

XO,
Jenn

*As always, all opinions are my own. I'm not being paid to endorse any products I blog about. 

Monday In Meals & The Importance of Nutrition Timing

Happy Tuesday, friends!

While it’s no secret I love blogging about topics including friendships, love and fitness, it seems as though my nutrition related posts are most popular (THANK YOU to everyone who reads!) I figured why not share a day’s worth of healthy, wholesome meals. So let’s jump in! Here’s what I ate yesterday:

Pre-workout snack {not pictured}

Cup of coffee (black) with 1 salt-free Lundberg brown rice cake topped with 1 teaspoon Buff Bake Cake Batter (my new obsession!). I LOVE these brown rice cakes – they literally have ONE ingredient in them. It doesn't get much better than that!

Macros for this meal: 93 calories, 15g carbs, 3g fat and 3g protein

Breakfast post-workout

Bowl of Cake Batter Zucchini Oats. My oh my this was delicious. And thanks to how voluminous the zuchinni made the oats, I was able to reduce the oats from 1/2 cup to 1/3 cup AND it kept me full until lunch!

Macros for this meal: 374 calories, 36g carbs, 17g fat and 23g protein

Lunch

Turkey tacos! I simply cooked ground turkey breast (the breast, as you might imagine, is much leaner than the dark meat which keeps your overall fat intake down) with ½ chopped onion. I weighed out a 3 ounce portion, and mixed up sriracha with non-fat plain greek yogurt and topped everything with 1 ounce non-fat cheddar cheese. I wrapped it all in a few leaves of butter lettuce. 

Macros for this meal: 288 calories, 27g carbs, 6g fat and 33g protein!

Dinner

Veggie & Egg “Fried” Rice. This is a weeknight go-to in my house. You simply cook 1/3 package of cauliflower rice (Trader Joe’s is my fave!), 1 cup fresh bok choy topped with one tablespoon of Coconut Aminos (my soy sauce substitute), and ½ cup egg whites and one whole egg. That’s it!

Macros for this meal: 193 calories, 13g carbs, 4g fat, and 24g protein

Post-Dinner Snack

Green Protein Shake. I don’t know about y’all, but I just love something sweet at night. I don’t buy cookies or ice cream because I WILL be tempted to eat them - so I rely on this little treat to satisfy my sweet tooth. Thankfully it’s super quick AND packed with protein. Simply mix in a magic bullet or blender: 5 ice cubes, handful of fresh spinach leaves, ¼ cup frozen banana, one scoop of your fave protein powder (I use PESCience Peanut Butter Cup as it tastes great and is compromised of Whey protein – which is quick to digest - AND Casein protein – which takes longer to digest), 1/3 cup unsweetened cashew milk and a splash of water. Blend and enjoy!

Macros for this meal: 159 calories, 13g carbs, 2g fat and 24g protein

You'll see I started out the day heavier in carbs (as I worked out in the morning) and slowly started tapering off. It's interesting to note even though dinner would appear to be 'carb-free' as the 'rice' was cauliflower - it still contained 13g of carbs as did my protein shake. This is why it's valuable to track your nutrition intake for a bit to see exactly what you're putting into your body at each meal. It's also worth noting I managed to get in 20+g of protein at each meal (minus my pre-workout). It helps to spread our your protein throughout the day to keep you fuller, longer! 

It's worth noting - everyone's nutrition goals are different - and no macro counts are a one-size fits all. For example, my body requires less calories than my boyfriend because I weigh nearly half as much and have less muscle mass than he does. However, I engage in intense exercise 5 days a week, so I may ingest more carbs and calories than another female at the same height/weight as me who happens to be sedentary. There are plenty of macro calculators out there to help - and while I'm NOT a nutritionist, I am more than happy to answer any questions you may have around nutrition to the best of my ability. If you're interested in calculating your own macros, I suggest starting with IIFYM (If It Fits Your Macros).

And speaking of. 

Did you know that the timing in which you eat certain foods matters? Let me explain.

1. Your body benefits most from eating more carbs and less fat in the meals around your workouts. So you'll see I ate a rice cake before and a bowl of oatmeal afterwards. Usually I top my rice cake with non-fat plain greek yogurt BUT that Buff Bake is brand new and called my name. 
2. I mentioned it earlier, but it's important to spread your protein intake as equally as you can throughout the day to keep you fuller, longer! 
3. Typically I eat more fat on non-weight lifting days and more carbs on days I lift weights. I've said it before in previous posts, but carbs are NOT the enemy. I repeat - carbs are not the enemy! You need them for energy - so stock up on healthy, nutrient-dense carbs such as sweet potatoes, quinoa, brown rice, old-fashioned oats and more. If you missed my post back in February on the importance of healthy carbs, check it out! 

I know this post contains a ton of information that may be brand new to you - as always, please feel free to contact me or comment on this post and I'm happy to answer any questions I can. Again, I am NOT a nutritionist nor am I a physician but I've been an avid fitness lover for quite some time and after doing quite some metabolic damage to myself after a fitness competition prep, I feel passionate about sharing helpful tips on how to live a healthy and balanced life. 

XO,

Jenn

Cake Batter Zucchini Oats

You guys. I just can't even hide this recipe from you. So I've been seeing tons of people posting on Instragram lately about Zucchini Oats and I just didn't get it. So you want me to grate up veggies and cook them into my breakfast? I was skeptical to say the least.

I am Captain Sweet Tooth over here so the opportunity to transform my breakfast into a mini salad (hey, green veggies count as salad-like, right?!) had me intrigued.

Well, after a kick-ass Monday morning workout, I came home and whipped up a bowl of warm, comforting yumminess. I was completely amazed how you couldn't taste the zucchini AT ALL -- AND it added so much volume that I was glad I dropped my usual 1/2 cup oat serving down to 1/3 cup. And for those of you meal prepping a few times a week, you can easily make a big batch and toss this into mason jars or tupperware for the week. It'll hold up perfectly!

If you only try one thing I've suggested, I say try this! And most importantly - have fun. Toss in whichever fruit you like. Leave off the almond butter. Add more. Take a better picture than mine. Use prettier plates. WHATEVER - just enjoy the blessing of cooking nutritious, healthy and fulfilling meals for yourself and those you love.

Happy Monday all!

XO,

Jenn

Cake Batter Zucchini Oats

In a small saucepan, add:

1/3 cup old fashioned oats

1/2 grated zucchini

Pumpkin pie spice

Enough water to cover

Bring to a slow boil, then drop down to a simmer. Cook 3 minutes or until most water has evaporated

Stir in 1/2 cup plus 2 tablespoons egg whites and stir, stir, stir to avoid scrambled eggs in your oatmeal (I’ve forgotten to stir and trust me – they scramble!)

Top your bowl with whatever floats your boat!

Pictured today:

1 tablespoon chia seeds

1 tablespoon(ish) unsweetened coconut shreds

1 teaspoon Buff Bake Cake Batter

2 ounces bloobs

As I’ve mentioned, I am not currently tracking macros, but I did enter this recipe into MyFitnessPal out of curiosity. Here are the macros for those interested:

Calories 374

    Total Fat 17 g     

             Total Carbohydrate 36 g               

           Dietary Fiber 9 g              

         Sugars 9 g           

    Protein 23 g       

Friendships Are Worth Fighting For

Isn't it amazing how much friendships change as we get older? After I graduated high school and moved across the country to attend Arizona State, I fell out of touch with a lot of friends. And after graduating college and moving back to the East Coast (UP and DOWN the East Coast, actually), I also fell out of touch with friends. Our 20s are weird. We're all searching. Searching our souls, searching for jobs, searching for life partners. We're trying to develop our careers and become comfortable in our own skin. 

Personally speaking, my 20s were pure chaos. I moved from Arizona to Florida, New York and Atlanta. I started climbing that corporate ladder and gained exposure in various industries. I became a doggy mommy and bought two houses. I got married and divorced. I made great, new friendships and walked away from a few that weighed me down.

One thing I've realized is true friendships become increasingly more painful to walk away from as we get older. In my 20s, I'd be able to sever ties with a friend for any excuse I deemed valid: We’ve grown apart! She’s so condescending! I’m the only one putting in effort! 

Friendship can often be selfish in that way—as soon as we’re not getting what we want out of it, we can call it quits and simply walk away. 

I have been the friend who leaves and I have been the friend who is left. 

A few years ago, I developed a strong friendship with a girl I met through Crossfit. Shortly after forging our friendship she and her boyfriend (who I also met through our gym) became engaged. I rejoiced in their engagement. I threw her bridal shower, planned her bachelorette party in Savannah, took the day off work to witness them get married at the courthouse before traveling to Mexico to stand in her wedding as a bridesmaid. We supported each other during the hard times, too. We shared plenty of bottles of wine as I droned on and on about my dating woes, as she cried about the challenges of becoming a step mom to two grown children and the complexities of dealing with her future husband's ex wife and the nonsense that came along with it. We both work as Marketing Directors and would frequently bounce ideas off one another. We talked daily and loved working out together.  

Our breakup wasn't a sudden hit to the head. After I felt the chasm between us develop and continue to grow, I reached out to understand why she was avoiding me.

The text I received from her basically stated that we're in different places in our lives - she was recently married and in the process of trying to conceive, and I was single training for my fitness competition - and she just didn't think we could relate to each other any longer.

I took days to respond. Her words (even via text) cut so deep. I tried to understand, I tried to reason,  but I couldn't. I responded telling her that we may be in different chapters in the book of life, but we're the same women. At least I was. So what if I was single? So what if I was eating out of tupperware in restaurants and not drinking? So what! Friends - true ones - are like family. We stand by each other, love each other, and support each other through all of lifes ups and downs. 

And just like that. Years and years of friendship, gone.

I was crushed. How could she give up on our friendship so easily?

It makes me wonder... what if we took an approach to friendships similar to that of a marriage? What if we vowed to love our friends for better and for worse? 

What if we promised our close friends that no argument or simple misunderstanding would rip us apart, letting us crush years of loving memories with the swift click of a text message. 

It's no secret. We're all human. We all mess up. But what if we honor our friendships with the comfort that even when we fuck up, even when we say things we don't mean or mean things we fail to say, that with grace and forgiveness we will move forward together?

What if we stopped giving up on friendship so easily and vowed to fight for those we love?

Let's be clear. I'm fully aware there is a place and time for letting go of toxic relationships. But once you get to the point in your life when you’ve found your inner circle, your people, the ones who visit you in the hospital after giving birth and bring you a cookie when you’re having a shitty day and let you cry over the phone about the hard things, isn’t that worth fighting for?

If you ask me, it sure is. 

4 Ways I Make Health and Fitness Part of My Every Day Life

Have a buddy. Having a friend meet you at the gym or check out a new spin class is a really great way to keep yourself accountable AND have fun. You share the experience (what’s that saying about misery loving company?! Ha!) AND if time permits, you can enjoy catching up over coffee, lunch, shopping, or a cocktail (not every time, but nothing wrong with a weekend mimosa here and there!). This past Saturday I met a girlfriend for spin and afterwards we hit a local Mexican spot and sipped a tequila on ice, ate a salad and went shopping afterwards. We got in a great workout AND spent time together. Working out with a friend will no doubt push you harder and even broaden your horizons and make you try a movement or class you wouldn’t have otherwise. So go – call a close friend and make a workout date!!

Switch it up. I’m grateful to live in a large city like Atlanta, where ClassPass has more fitness-related classes to take then you could possibly imagine. Within the last 7 days I’ve taken a few Pilates reformer classes, a 90 minute hot yoga class, some intense spin classes, crossfit-style bootcamp, and a yoga class focused on hip and hamstring flexibility. It’s been so fun listening to my body and uncovering strengths (holy strong quads and holy flexibility – I was basically a human sweaty pretzel for the duration of my hot yoga class!) and also realizing I have weaknesses (nearly puked once during spin and also came to the realization I have the hand eye coordination of a toddler). Sure, I still lift in the big box gym and won’t deny my trusty deadlifts and squats for long, but its fun having fun with fitness. You meet people along the way, you see new parts of town, and you challenge your body in ways it’s never been challenged before.

Get creative in the kitchen. Boy how I missed cooking last year. One of the best ways to take your nutrition into your own hands is to quite literally, put nutrition in your hands. Hit the farmer’s market and scour the aisles for fun, unique produce you’ve never heard of before. Spend an hour a week looking up new recipes to try. And experiment! Try a new cuisine or eat a few vegetarian meals throughout the week. Not only does it feel good to eat good, nutrient-dense food, but there’s no reason it can’t also be fun!

Listen to your body. Sometimes I’m just not feeling it. Sometimes I know my body needs rest – and now I listen to it. If you have pain beyond normal muscle soreness, listen to it. If you’re just being lazy, well, get off your ass and move J Even if it’s just a walk through the neighborhood – working out gets those endorphins flowing! There are times when I KNOW my body is craving an intense lifting session or a kick-butt kickboxing class. Other times I feel tight and stressed and know how wonderful 90 minutes of hot yoga will feel. Get in touch with your body and nourish it from the inside out!

I hope you put into practice at least one of the ways I make health and fitness fun. There are far too many ways to take care of yourself – so if what you’re currently doing isn’t fun or you feel like you’re in a rut, CHANGE. Taking this approach is more holistic and will address your overall health and fitness. Making it fun and committing to living a healthy lifestyle will make working out will feel less like a chore and more like a blessing!

XO,

Jenn

Lately I've Been: March Edition

Cooking: All sorts of fun recipes! Last month in Cali, I made Julie's Beef Bulgolgi for the boyf and I honestly think it may have been the best, most flavorful meal I've ever made. I ALWAYS get too lazy to make everything a recipe calls for. 9 times out of 10 if it calls for some "special sauce" to top the dish with, I always skip it thinking eh, I'm sure it'll be fine without. But this time, I cut no corners. I pickled my own cucumbers, marinated the steak, prepped my cauliflower rice (although OMG - if you're near a Trader Joes, do yourself a solid and pick up the frozen ready to roll cauliflower rice - such a time saver!). If you like Asian flavors at all, definitely make this dish and let me know what you think. It's a new favorite for us!!
Drinking: Starbucks Komodo Dragon Coffee. It's dark and rich and oh so delicious. The stores don't always have it brewed, so it's become somewhat of a game for Ken and I - we get so excited when we find it! 

Reading: I just downloaded Kate Hudson's new book: Pretty Happy. The book appealed to me because of the topics: Cultivating an intuitive relationship with your body, eating well, and being mindful in your own body. I'll let you guys know what I think once I dig in. 

Wanting: This GORGEOUS Prada Saffiano purse in Camel. Ladies, do you all cycle out your purse by season? I'm a total supporter of quality over quantity and believe in having just a few key pieces. But I've totally been feeling as though all my purses are black/navy/dark brown. This gorgeous purse would be perfect for Spring/Summer. The big 3-2 is coming next month, so if Prada could start offering a birthday discount, that'd be ggggggreat.
Looking: Forward to some vacations!! In April I'm doing a girl's trip to Austin (never been - any suggestions, please send!!) followed by a two weeks in Cali and a week in Kauai for the big 3-2. I try to live in the present and enjoy every moment, but it's hard when you have fun things to look forward to!!
Wishing: That freakin La Mer would magically be cheaper. I have been telling myself I'm going to pull the trigger on their amazing moisturizer, but with so much going on I haven't been able to bring myself to drop the cash. I LOVE their eye concentrate and have used this moisturizer in the past. Despite the hefty price tag, I honestly feel their products are worth it. I've been experiencing dryness and hormonal breakouts, so I think it's time to make some investments in a solid skincare regimen again.
Enjoying: Working out!! I was pretty open about my struggles to enjoy the gym after my competition at the end of October... I totally burnt out on the same 'ol lifting routine but now I've been back at it - leaving the gym dripping in sweat every day and LOVING it. I'm not doing it to get super cut or to lose a specific amount of weight... I'm simply doing it because I enjoy it. And that feels fan freakin tastic. 

Wondering: How I'm going to get out of paying my nearly $500 speeding ticket I got in Cali. UGH! I was just driving home, minding my own business when a moto cop pulled me over. I literally had to ask him WHY I was being pulled over - I totally felt as though I was going with the speed of traffic. Womp womp.
Loving: Silk's Vanilla Almond Milk Coffee Creamer. I've been trying to drink my coffee black for years but this stuff let's me have that creamy (good lord I hate that word) taste without having to buy the terribly unhealthy synthetic creamers on the market.
Needing: THIS!!! I'm mildly obsessed with buff bake - and they just released Birthday Cake Almond Butter. I need it, but I don't. Testing my willpower to see how long I can hold off buying it... but the current jar in the fridge is getting low - so the time is coming near!
Following: JazzyThings. I love her Instagram account and reading her posts. She's a bodybuilder turned power lifter... and her recent post really hit home for me, and I wanted to share: "Perfection is NOT a real fucking thing. So try this: instead of plastering what you see on social media all over your mind, how about you take each day and work toward YOUR goals. Feel good. Stay active. Define your purpose." Definitely check her out - she posts such motivational stuff including tasty protein-rich recipes and creative workouts. 

Thinking: I need to revisit the whole cauliflower pizza thang. I tried it a few times (unsuccessfully) and also gave a quinoa crusted pizza a shot while in Cali (it was just meh....) so now that Trader Joes has a pre-riced cauliflower, I may give it another shot. I've saved Tina's new recipe which happens to be diary and gluten free... thinking I'll need to make it soon!
Feeling: Elated. Is that an obnoxious way to describe how I'm feeling?? It's true. I spent the month of February in Cali with the boyf and it truly feels like things get better and better as time goes on. I've literally never felt like I'm falling in love AND making a best friend at the exact same time. I have moments where I look at him and my heart melts. Then he has me laughing so hard I swear I'm going to pee my pants. I just feel so... happy. My family is healthy, work is consistent, Lucy is crazy as ever. My friends are wonderful and I'm building amazing relationships with Ken's friends and their wives, too. My cup runneth over.
Bookmarking: TurboTax. Ugh why are my taxes so complicated this year?? I bought and sold homes last year and for some reason, it's throwing me completely off. Too many papers coming from too many places! Thinking it's time to bite the bullet and ask for help.
Planning: To pursue my NASM personal training certification. I absolutely love health and fitness - and the only thing even better than pushing myself to my limits are pushing others to theirs! When I taught Barre, I loved hearing my clients come to me saying they found confidence they never knew they had.. or that they finally fit in their skinny jeans.. or that their husband's notice how they've changed physically and emotionally. I think I was meant to help people with living healthy, active and balanced lives - so the time has come and I'm ready to pull the trigger on obtaining my next level of certification! Can't wait - stay tuned, definitely more to come on that front! 

Okay, enough about me! What have you been up to lately? Read any good books? Try any new healthy recipes or taste some good wine? I want to hear from you!

XO, 

Jenn

Carbs are NOT the Enemy!

Confused about carbs?? It's amazing how often I hear people say they're going "low carb" or how they're scared to eat that morning bowl of oats... and I just want to scream out "Carbs are not the enemy!!!"

Now, that's not to say I'd suggest hitting your local greasy spoon for a tall stack of pancakes drenched in butter and syrup, followed up by a burger on a hot, buttery bun with a side of fries for lunch... all washed down with a bowl of Fettuccine Alfredo for dinner. All I'm saying is carbs are not the enemy. And we should stop treating them as such. 

Let's debunk some common carbs myths and discuss the benefits of eating those tasty whole grains! 

1) They fuel your workout. Take it from someone who had their carbs cut as they trained for 3 hours a day, 6 days a week, in preparation for my first fitness competition. Carbs are life. Okay, maybe not life, but carbs do help fuel you for those long, grueling workouts. I'll give you a real-life example:
I was one month out from my show and headed into my local gym for leg day. Now I think it's worth mentioning, I LOVE leg day!! I train glutes directly once a week, hammies once and quads once. That's three days where I beat the every living life out of my little legs. So you can imagine my amazement when I loaded my barbell with 165lbs (a weight I never had trouble picking up thus far) and couldn't get it off the ground. I'm not talking couldn't fully extend... I'm talking not even an inch off the ground. I had ZERO energy and less than zero strength. Prior to cutting carbs, I was crushing 50 pullups a day. Once my carbs were cut, I could barely throw my 100lb body up to the bar... it was brutal. 
The lesson I learned is that our bodies need carbs - ESPECIALLY before and after we lift. Which leads me to my next point...
2) They help build muscle mass. Ingesting carbs after a workout kicks off the recovery and muscle growth process! After an intense gym session, our bodies are depleted of glycogen (stored energy) and glucose (usable energy). The reason being, when we're lifting weights our muscles are working hard - using up all available glucose and glycogen for energy. Once our bodies get to a point where there is simply no more glucose/glycogen left to use, we then begin secreting the hormone cortisol - which essentially eats up our muscle tissue for protein and converts it into glucose. This whole process - known as gluconeogenesis - results in a loss of muscle tissue. What a bummer, right?? Which is why it's critical to ingest carbs and protein - getting them to your exhausted muscles immediately following a tough workout. 
3) They help you recover faster. Eating complex carbohydrates after an intense lifting session can minimize delayed onset muscle soreness by replenishing glycogen levels, support immune system function, and assist with overall muscle repair (when paired with protein). 

And if the reasons above aren't enough, let's face it. Carbs are freakin delicious. Just remember that mostly EVERYTHING we eat has carbs. Fruit, vegetables, multi-vitamins, you name it! However, all carbs are not created equal. Some great complex carbohydrates to add into your diet are:

• Brown rice
• Oatmeal (cook it in water and fold egg whites in at the end!)
• Sweet potatoes
• Quinoa 
• Brown rice cakes
• Ezekiel bread (their cinnamon raisin bread toasted and topped with a tablespoon of almond butter is the BOMB dot com)
• All veggies

If you take away one thing from this post, I hope that it is the mere fact that carbs - and food in general - are not the enemy. They're fuel. They work in conjunction with our training routines and should be enjoyed and appreciated. Life is too short to live in fear of food!

XO,

Jenn

5 Ways to Create a Life You Love

1.       Consciously create your life. One of my biggest pet peeves is when someone says “You’ll never believe what so and so did to me” or “You’re so lucky, Jenn!” Um no. I’m not particularly lucky. I have the same 24 hours in my day. I don’t have things delivered to me on a silver platter. I work. I hustle. While I wholeheartedly recognize there are circumstances that arise in our lives beyond our control, but we ALWAYS have a choice in how we respond. We have the power to shape our day, our life, how we see fit. You don’t like where you are (physically/emotionally)? Move. You’re not a tree.

2.       Let life naturally evolve. While I certainly do believe we can manifest the life we want, I do think sometimes we have such an intense desire to want something SO badly that we ruin it before it even begins. We over-think. We imagine. We develop expectations. We worry. We doubt. As a self-confessed worry-wart, any time I feel myself worrying about any one particular topic, I remind myself that worrying is essentially like praying for what you DON’T want. Be patient. Good things take time.

3.       Choose to see the good. I don’t care how bad life feels today, there IS something good. Are you choosing to see it? Maybe work sucks. Maybe your relationship just ended. Shoot, maybe you just lost a loved one. It sucks. Your heart aches. I get it, trust me. But here is where things become critical. CHOOSE to challenge yourself in times of sadness to see at least ONE good thing surrounding you. A hug from a friend, a call from a loved one, snuggles from your pup. Whatever it is… there IS good. It’s up to you whether you consciously choose to recognize and appreciate it.

4.       Be kind to yourself. You ate too many cookies. You missed a deadline at work. You skipped the gym all weekend. I used to come down so incredibly hard on myself. I’d find myself in these negative spirals of self-talk saying things I would never dream of saying to a friend, sister, or daughter. Why shouldn’t we speak to ourselves how we’d speak to someone we love? Are we not deserving of second chances? Give yourself a break. We’re all trying our best in this crazy game called life.

5.       Stop waiting for the next best thing to bring you happiness. I’ve been very open about my struggle with “living in the moment” – it’s just never something that came naturally to me. I’m a planner. I’m driven. I have goals. I want to make shit happen. Here’s the thing, though. Sometimes the more we chase after something, the further away it becomes. The next big job, the next city to live in, the next partner to commit to…. Whatever your idea of what’s next is, forget it. Take a moment (literally, right now, take a moment) and look around at the life you’ve created for yourself. Realize that happiness is right here, right now. It’s not once you receive the promotion… it’s not once you fall in love… It’s not once you fit in a certain size pair of jeans... It’s not once you’re on vacation or once you’ve moved into a bigger, newer house. It’s in this moment. So appreciate it – because once you appreciate the smaller, seemingly little moments… you’ll realize those were in fact the big ones. 

Where OH Where Has the Time Gone?!

It's been nearly 2 months since my last blog post. Where oh where has the time gone?! I cannot believe it's 2016 already - it seems as though the holidays flew right on by. With my show on 10/31 quickly followed by a week-long trip to Mexico, hosting Thanksgiving for my family in my new home, weeks of back to back holiday parties, and Christmas/New Years celebrated in California, it seems like the last two months have been a complete blur. 

I guess the old adage is true. Time flies when you're having fun. 

I started this blog nearly one year ago - with the thought of sharing tidbits from my life. Sometimes I wrote about challenges I faced: how to live in the moment, how to be present and content without waiting for tomorrow, and how to stay in shape while traveling. I started a weekly series "The time I tried..." with the intent of pushing myself to try new things - from Orangetheory to Meditating. And then I'd blog about my experience to you all. Around May of last year I embarked upon my journey to compete in my first NPC Bikini Competition - and you all were beyond supportive. I'd post weekly updates and the encouraging words I received from all my readers moved me to tears (that may have also been extreme hunger pains, but I'll give you credit for most of it!). 

And here we are. A new year. A new start. This may be hard for me to say - being the extremely Type-A, goal-oriented individual I am... but this year, my goal is.... to have no goal.

Let me explain.

For as long as I can remember in my nearly 32 years of life, I have always had a goal. It's just the way my brain works. I like to have a metaphorical carrot dangling in front of me - to guide me, push me, and drive me towards greatness. Over the past 5 years, some of my goals have included:

• Run a 5K
• Join Crossfit
• Be able to do an un-assisted pullup
• Compete in Crossfit
• Travel to a foreign country I've never been. Alone.
• Get promoted
• Complete a triathlon
• Take up trail running
• Complete a 15k trail run with girlfriends
• Spend more time alone
• Try meditating
• Become a certified Barre instructor
• Get an actual job teaching Barre classes
• Stop worrying about what will be
• Compete in a bikini fitness competition 
• Sell my condo
• Buy a single family home

I'm proud to say, I've kicked the crap out of all the goals listed above. Made 'em all my biatch. And it feels amazing. I went to Bali, I've worked my tail off at work, I've come to realize who I am and what I want out of life, I've attacked and concquered some fitness-related goals I honestly never thought I was capable of.... and more. 

So I bet you're wondering - if goal-setting has been so wonderful for you thus far, why stop now? Well, because... I was pouring myself into so many aspects of my life to distract myself from the fact that my heart was missing its counterpart. Despite how successful I was in my career, or how flat my abs were, or how many Delta SkyMiles I racked up... something was always missing. And for the first time in my entire life, I feel whole. My cup runneth over. Career. Friends. Home. Love. Family. Personal. All cylinders are firing and I am beyond grateful. 

So this year, I am flipping the script. No goals. No black and white list of things to accomplish. Will I accomplish some great things? I sure hope so! Maybe I'll compete again. Maybe I'll get back to long distance running. Perhaps I'll keep pushing and go after that VP title that's in the not-too-distant-future. Maybe the man and I will take a new step in our relationship. I don't have a crystal ball - and I don't know what the year ahead has in store for me. And you know what? I'm okay with that. In fact, I'm MORE than okay with that. 

My plan is to have no plan. Keep living in the present moment, continue practicing gratitude, continue to better myself because that's what those who love me deserve... 

When I was unsure of myself and who I was, the unknown terrified me. Now that I finally feel at peace with myself, with my life, I am no longer afraid. I'm excited.

What I'm Thankful For This Year

As the Thanksgiving holiday quickly approaches, I've been thinking quite a bit about gratitude. I honestly cannot believe 2015 is coming to a close - it seems the older I get, the faster the years whiz on by. There have definitely been some highs and lows over the past year, so I decided to embark on a gratitude journey - appreciating all of the lessons I've learned over the past 11 months. If you haven't tried a gratitude exercise, I encourage you to do so. Studies and research show practicing gratitude improves your physical and psychological health as well as overall self-esteem and mental strength. 

So let's flip the script and cultivate gratitude this holiday season rather than succumb to complaining about holiday mall traffic, being the only single one at the family holiday dinner table, or whatever else may be weighing on you as the season quickly approaches.

2015, thank you for:

My New Home
I mean, look at this beautiful spa-like bathroom! :) 

In all seriousness, I was blessed with the ability to purchase a beautiful new home this year. One in which I was able to re-design essentially from the ground up. I had so much fun working with a skilled contractor gutting nearly 75% of my 1960s ranch-style home. Some of my favorite touches? My all-white kitchen, 7 ft island perfect for entertaining, huge dining room which will be hosting my very first Thanksgiving, a beautifully feminine bedroom complete with an adorable chandelier that hangs over my bed, nearly an acre of peaceful, private land... and the list goes on. 

Phenomenal Friends

Boy have I been blessed with amazing friends. They've supported me all year long - from coming to cheer me on at my bikini competition, to being my listening ear, letting me be the third wheel, putting up with me bringing tupperware to fancy restaurants, calling/texting/emailing/showing up at my house when I just needed support, and so much more. I feel beyond blessed to be surrounded by such strong, supportive and loving women.

A Strong Mind and Resilient Body

Competition prep was anything but easy this year. Dropping 10% body fat while putting on lean muscle mass over a short 4 months was hard. There were days - especially as my show came near - where I had barely enough energy to get out of bed. Juggling a full-time career, spending 2-3 hours a day in the gym, living on less than 1,000 calories and around 5g fat a day left me EXHAUSTED. Yet somehow, I pushed myself beyond my limits and made it to show day unscathed. I am beyond grateful for making it through without a single physical injury. Sure, I missed out on quite a few memories and my lady friend still hasn't returned, but all in all - my body and mind stayed strong and kept pushing... even when all I wanted to do was quit (which I debated daily!).

Maturity to Trust the Timing of My Life
This year, I finally stopped swimming up stream. I spent nearly the entire year single, embracing the opportunity to spend some time on myself. I taught barre, took some vacations, prepped for my first bikini competition, worked my tail off, received a promotion, sold my condo, bought and renovated a new (to me) home, nurtured relationships with friends and family and just "did me." I spent lots of time reflecting on past decisions, future desires, and worked on aspects of myself I was less than thrilled with. It's been an incredible journey - one that I am particularly proud of considering embracing singleness has always been a point of contention for me. I am beyond grateful I took the time and am so very excited to see what the future has in store for me. They say you have to be your own before you can be someone else's... and for the first time in a long time - I feel like I am the person that the person I am looking for is looking for. 

Well, friends... what are YOU thankful for??

XO,
Jenn

My First NPC Bikini Competition Recap!

I did it! On 10/31 I competed in my first NPC Bikini Fitness Competition at the Lee Haney Games here in Atlanta, GA. I competed in Bikini A Novice – for women under 35 years old, under 5’4 and placed in the top 5!

What an emotional experience prepping for my first competition has been. There were days I loved the process – there is something so empowering as a woman to uncover this raw inner strength we never knew resided within us. Then, as it got closer to my show date and I began the “cutting phase” of prep, there were days I struggled to get out of bed. Struggled to power through extreme fatigue and a brain fog I simply couldn’t shake. All in all, the experience was so rewarding, on so many levels.

• I made some wonderful friends. There’s something comforting when you experience this with someone who can relate. These girls know what it’s like to go to bed starving, wake up with a rumbling belly and forcing yourself into the gym for hours when all you want to do is take a nap. These girls were my listening ear, confidants, and partners in and out of the gym for the past 6 months. They’re simply awesome – and we’ve already begun making memories outside of the gym that I cherish.

• I uncovered willpower I never thought I had. Prior to this prep, I lived by mottos including: life is short, have dessert first! And treat yourself! You deserve it! I was awful about depriving myself. If I drove by Pinkberry on the way home and wanted it, I got it. If I was tired and felt like calling my lifting session short, or called it quits at mile 3 instead of pushing myself further, I stopped. This experience forced me to take this seriously. I knew I couldn’t “cheat” on the diet… I knew I couldn’t skip out on workouts. I was going to have to push myself. Push myself beyond every single limitation I ever placed on myself. There was going to be no “I can’t” or “I don’t want to.” I had to give it every single ounce I had. And I did. And it was fucking amazing. Now don’t get me wrong, eating chicken and cod and asparagus out of my microwave (I was living through a renovation the last month of prep) was not amazing. It was terrible. I cried. A lot. Dragging my exhausted ass to the gym for hours a day wasn’t fun towards the end. I had zero strength. Zero endurance. Deadlifts are some of my favorite moves – and I went from being able to pull 135lb for 10 reps no problem to struggling with 95lbs for one rep. Sometimes I felt so dizzy, other times my stomach grumbled so loudly I would troll Pinterest for hours… just looking at food I knew I couldn’t eat. But I realized just how strong I am. It’s mind over matter – and that transcends into various aspects of life beyond any fitness competition.
• My confidence skyrocketed. I’ve briefly discussed my past struggles on this blog, but I battled a serious eating disorder for 10+ years of my life. It was awful. I just never felt confident in my own skin. I compared myself to other girls, I stared at my reflection in the mirror wondering why I couldn’t have slender hips and chiseled abs. I wouldn’t wish it on my worst enemy – the feeling you get as a woman when you’d do anything – including risking your own health – to feel better about yourself. Throughout prep, my confidence soared. Sure, the comments and glances from men were nice, but it was seeing myself transform that really motivated me. I saw my body tone and tighten, and I saw my strength and endurance increase. For the first time in my 31 years, I was proud of the reflection that stared back at me. I felt beautiful in my skin – and that is priceless. In fact, I had a friend of mine - who happens to be an exceptionally talented photographer - offer to take some pictures the day after my show... and I'm in love with each shot more than the next. She hasn't had a chance to work her photoshop magic on my splotchy spray tan, but here is a sneak peak at some of my favorite shots:

Now, as I’ve always said, it hasn’t been all unicorns shitting rainbows. It’s been hard. And there have definitely been quite a few “lows” throughout the past 6 months.

• I’ve isolated myself. I’ve declined invitations to bachelorette parties, vacations, dinners out, girl’s weekends, work trips and more. I’ve spent more Friday and Saturday nights alone on the couch than ever before. By the end of prep, I was so hungry and irritable, I stopped answering my phone and refused to return phone calls. I don’t like being a negative person and rather than project my grumpiness on anyone else, I abstained from communicating with the people I care about.
• I created a body that isn’t sustainable. I’ll admit it – I love being as lean as I was show day. But the fact of the matter is, it’s not sustainable. I have zero desire to live a life of deprivation. I want the margarita. I want the fro yo. But I also want the abs. Well friends, you can’t have it all. So now I’m going to have to live life and figure out how to balance it all.
• I’ve become shallow. It’s embarrassing to see how many of the pictures in my phone over the last 6 months are shirtless selfies. Every day I’d wake up, weigh myself and take a selfie to see my “progress.” What I want is a camera roll full of pictures of me and my loved ones, smiling, making once in a lifetime memories. So again, now I strive to live a life of balance – and stop putting my life on hold.

So, you must be reading this and wondering… “So Jenn, will you do it again?”

And the answer is probably. My goal over the next few months is to continue hitting the gym and building a bit of muscle in key areas including my delts, hamstrings and glutes. I’m going to indulge and let myself enjoy some treats I used to enjoy like frozen yogurt, petite filets, wine and margaritas but try and limit my indulgences so I can maintain some sort of lean physique over the holidays.

If I do another prep, I’d like it to be with a IIFYM approach. I did my last prep with a “clean eating” and “elimination diet” and I don’t think I would or could do it again. I don’t have the desire to eliminate complete food groups from my diet nor do I think it’s necessary. Plenty of people compete using an “If It Fits Your Macros” approach – meaning they track their macronutrients including calories, fat, protein and carbohydrates. And as long as they calories out exceed their calories in, they can eat any food groups they choose. Coming from someone who hasn’t had a banana in nearly 6 months, I’d say IIFYM sounds pretty damn good to me.

So there’s my recap, folks! I must say yet again – thank you. From the bottom of my heart. Thank you for all of your support and kind words throughout this whole journey. I’ve kept every note, every voicemail. I cherish my friends who came out and sat for 5 hours on show day waiting for me to come out and strut myself nearly naked for 5 minutes on stage.

My desire for balance transcends into every aspect of life, including this blog. I’m excited to resume writing about life, love and everything in between and sharing it all with you along the way.

XO,

Jenn