weekend warrior!

Hello bloggies! It is a wonderful day in Des Moines today! The temp is 59...oh my gosh, I can't believe spring is here!

I have been very lazy with my posts lately. Work is getting busier, but I really enjoy blogging, so I am going to do my best to blog at least 4 times a week!

I have been eating really well with the exception of weekends. What is up with that? Why do I think that since it is not a work day I can eat everything I want. I really need to get in control of this. So I am going to rev up for this weekend and conquer all! Here is my plan:

Record EVERYTHING I eat! and post it on Monday
Take a few minutes before inhaling anything and everything
Stay on schedule
Buy new fruits, veggies and meats (grilling season!)
Buy my favorite healthy cereal Saturday morning and eat it when I want a sweet treat! (I love cereal)

With these little goals, I think I can do it.

Do you struggle with the weekend?

Happy Tuesday~
Jen

GOOD HABITS BAD HABITS

Yeah! It is Friday, so happy to be here. I'm not looking forward to the time change, but I plan on sleeping through it :)

The cooler is doing well, I feel a lot better without the processed stuff. I will confess tho, I had some M&M's last night. My brother sent them to me to announce his second child...how can you NOT eat that! They were very yummy, but put me towards bread, so I had 2 slices of whole wheat bread...WHY??? I am going to turn to the GOOD HABITS AND BREAK THE BAD HABITS weekend. Stay on track with eating clean, stopping at 7:30pm and drinking all my water.

Anyway, new day! Here we go :)

WORKOUT: RUN 4.5 MILES OF HILLS OUTSIDE, 50 MIN CYCLE INSIDE (hope to be outside next week)
WATER: SO FAR 57OZ, MORE TO COME

MEAL 1- OATS AND EGGS
MEAL 2- 4 OZ GROUND TURKEY, 1/4 C RICE, SALSA, 2.5 OZ SWEET POTATO
MEAL 3- APPLE, 4 OZ CHICKEN, 1/4 C RICE, 3/4 C GREEN BEANS
MEAL 4- 5 EGG WHITES, SALSA, ORANGE

PLAN
MEAL 5- OUT FOR CHINESE WITH MOM- going for soup and veggies w/ brown rice and sauce on the side

I'm thinking that weekends will be called Salad Saturday and Sunday! See what I can eat on top of Spinach. I'm creating a NEW HABIT!

Don't forget to set your clocks back and see you Monday!!!

SUBMITTED BY JEN

IN THE COOLER

If you have ever heard of Clean Eating, you know what I'm talking about...if not, go get the book or look it up online! It is an awesome approach to eating!!! All clean healthy very low processed foods!!! And I'm on it like butter on pancakes! For the next 7 days, with the exception of Friday night dinner with my mom, I'm going to do my best at being in cooler 1...lucky you, you get to read about it :)

Here is my first day of being "in the cooler"

WORKOUT: 1.5 HR CYCLE, LIFT LEGS
WATER: 70OZ SO FAR

MEAL 1- OATS AND EGGS- CANNOT EVER GIVE THIS UP!- Besides the splenda and skim milk, this is all good
MEAL 2- 4.5 OZ CHICKEN, 2.5 OZ SWEET POTATO
MEAL 3- 4.5 OZ CHICKEN, APPLE, 1/4 CUP BROWN RICE
MEAL 4- 4 OZ GROUND TURKEY, 3/4 C GREEN BEANS, 1/4 C BROWN RICE

PLAN:
MEAL 5- 6 EGG WHITES/SALSA, 2.5 OZ SWEET POTATO, SOME OTHER VEGGIE
MEAL 6- (IF NEEDED) EITHER 1 CUP COTTAGE CHEESE OR A PROTEIN SHAKE

Dairy is not recommended in cooler 1, but I LOVE it and don't want it to spoil either...I'm giving up the flavored yogurt, so I think skim milk and cottage cheese are ok.

I will be back to post again, hopefully tomorrow.

Have a happy day and think natural!

SUBMITTED BY JEN

BE "SMART"

UGH!!! I have been terrible at posting and blogging...how will I ever get noticed if I don't keep it up! It is hard :) It has been 8 days since my last confession...wait, I'm not catholic :)

I was posting today and looking for a picture and found the best one! so I thought I would Blog about the picture I found:
SMART!
SPECIFIC- I'M GOING TO BLOG AND EAT HEALTHY
MEASURABLE- BLOG 4 TIMES A WEEK AND EAT HEALTHY 90% OF THE TIME
ATTAINABLE- YES!
RELEVANT- TOTALLY, WANT TO LOSE THESE LAST 5 POUNDS BEFORE FIRST RACE DAY!
TIME-BOUND- 4 WEEKS, THEN REVAMP GOALS

Here is the low down for today!

WORKOUT: RAN 4 MILES TOTAL, TAUGHT BOOT CAMP FOR 45 MIN, LIFTED FOR 45 MIN- CAL BURNED 1000

WATER: SO FAR 70 OZ- GOING FOR ANOTHER 33OZ BEFORE BED

FOOD INTAKE:
MEAL 1- OATS AND EGGS- STARTED ADDING 5 GRAMS BLACK WALNUTS CHOPPED FINELY- YUM!
MEAL 2- 1/2 C RICE/CORN/PEAS MIX/4 OZ CHICKEN/CHZ STICK/APPLE
MEAL 3- PROTEIN SHAKE- DANNON YOGURT, 1 SCOOP WHEY PROTEIN POWDER, 1 T FLAXSEED, WATER/ICE

PLAN-
MEAL 4- 4 OZ GROUND TURKEY/TACO SALAD-LETTUCE, ONION, SALSA
MEAL 5- 1 CUP COTTAGE CHEESE, MAYBE SOME GRAPES OR A BANANA

I'm going to be SMART and remember that WINNERS MAKE GOALS, LOSERS MAKE EXCUSES!!!

I'M A WINNER!!!!!

HAPPY TUESDAY!

GIVING UP!

This is a little too much today...I'm officially giving up the sweets...or at least doing my best...It doesn't need to be in my diet and I can remove it!!! Here we go :)

MEAL 1- OATS AND EGGS
MEAL 2- APPLE, 1/4 CUP RICE VEGGIES MIX, 1 C BROCCOLI, 4 OZ CHICKEN
MEAL3- 1/2 C TRAIL MIX, 100 CAL ALMONDS, CARROTS/HUMMUS
MEAL 4- PROTEIN POWDER/YOGURT, ORANGE, 1/2 C TRAIL MIX- NOT EATING ANYMORE!
MEAL 5- GILLED CHEESE SAND ON WW BREAD
MEAL 6- OATMEAL- NEEDED A SWEET TREAT

WORKOUT- NOTHING! DAY OFF!!!

WATER INTAKE 66OZ

I'm a little tired, but ready to challenge myself! I can do it!!!

BRICK-NOT ICK!

So of course, I didn't blog for the past couple of days...life got in the way. My tri training is ramping up and I'm so excited! I will be trying to log everyday, but unsure if I will get it EVERY day :) I'm sure everyone understands...

Yesterday was a great day! I did a triple brick with some of my tri buddies...a brick is a back to back workout of whatever sport you are doing...so for us, we did 30 min bike riding, 15 min run, 3 times thru! WHEW, it was a butt kicker! We worked very hard!
I tried to eat as good as possible for adequate recovery and muscle building. So I had yummy carbs...here was the low down:

FOOD DURING TRI- 1 BANANA, 1 WRAP

MEAL 1- BLUEBERRY BAGEL, 1.5 C SKIM CHOCOLATE MILK, 1/2 SCOOP PROTEIN POWDER (YUM)
MEAL 2- OATS AND EGGS - CAN'T LIVE WITHOUT
MEAL 3- 1 CUP STRAWBERRIES, BANANA IN A LOW CARB WRAP W/ PB
MEAL 4- 4 OZ GROUND TURKEY, LETTUCE TACO SALAD- 2 AWESOME SUGAR COOKIES MY HUBBY BROUGHT HOME!
MEAL 5- LOW CARB WRAP W/ PB, 1 CUP COTTAGE CHEESE

LOTS OF WATER, ABOUT 120 OZ!

MY WORKOUT BURNED ABOUT 2100 CAL

It was a great day and I look forward to next Sunday...we get to do this 3 more times!!!!!

HAPPY SPRING!

4 OF 100

Happy Thursday! I have decided to start blogging in two parts...so I'm going to post meal 1-3 from today and meals 4-5 from last night...it makes it easier, because when I get home, I'm sometimes not in the mood for what I posted...so here goes!

MELTDOWN YESTERDAY AROUND 2...SO I HAD 10 M&MS, A DIET COKE AND 2 TYLENOL...
MEAL 4- 4 OZ GROUND TURKEY, LETTUCE, SALSA, 2 PIECES BREAD W/ 1 T PB
MEAL 5- 1 TBS PB, TORTILLA, BANANA- FAV SNACK!

WORKOUT: BOSU CLASS 45 MIN, SWIM 50 MIN, LIFTING TONIGHT ALL OVER
MEAL 1- OATS AND EGGS
MEAL 2- RICE/CORN/PEA MIXTURE W/ 1/2 C GREEN BEANS, 5 OZ CHICKEN BREAST, APPLE, CHZ STICK
MEAL 3- DANNON YOGURT, 3/4 SCOOP PROTEIN POWDER, 1/2 BANANA, 10 G WALNUTS, ORANGE

Todays water intake so far is 66 oz...going for more, it's THIRSTY THURSDAY!

I feel soooo much better today. No headache and full of energy! I'm so happy...no more sugar saturated treats! That is
what gets me down!

SUBMITTED BY JEN

DAY 3 OF 100

Good morning! Well, almost afternoon in my world!

Well, yesterday afternoon around 2 I started getting this terrible nagging headache...and still have it, so after lifting with my friends, I came home and wanted comfort food. So I had breakfast for dinner...same thing as meal 1 yesterday, but meal 4 too! It hit the spot...oatmeal can really do that for me...

Here is my plan so far for today (I kind of spaced out my nut binge)
WORKOUT: 1.5 HOUR SPINNING, 10 MIN RUN- GREAT BRICK!
MEAL 1- OATS AND EGGS + 10 ALMONDS
MEAL 2- FINISHING OFF THE RICE/CORN MIX, 4 OZ CHICKEN BREAST, 1/2 C GREEN BEANS, APPLE, 12 PEANUTS
MEAL 3- (PLAN) 1/2 C RAISINS, RED PEPPER/CARROTS, 2 TB HUMMUS, ORANGE, YOGURT
MEAL 4- (PLAN) SWEET POTATO, 4 OZ GROUND TURKEY, LETTUCE, ONION, SALSA
MEAL 5- (PLAN) YOGURT PROTEIN SHAKE- I USE THE EAS VANILLA PROTIEN
WATER- SO FAR 66 OZ, I WILL PROBABLY HAVE ANOTHER 20 OZ AT LEAST TODAY

As I said at the top, I have a headache, not sure if that is from detoxing or what...thinking that is is...hopefully it will be gone tomorrow :)

Happy Wednesday!!!

SUBMITTED BY JEN

DAY 2 OF 100

Good morning blog world! Today has been a wonderful day! This morning I slept in for 10 more minutes, but really did feel great.

WORKOUT: TOTAL RUN 30 MIN/BOOT CAMP CLASS-45 MIN-TONIGHT ALL OVER LIFTING 45 MIN

MEAL 1- OATS AND EGGS (SEE FIRST DAY, THIS NEVER CHANGES)

MEAL 2- 1/4 C RICE/1/4 C CORN/4 OZ CHICKEN BREAST/1/2 C GREEN BEANS/APPLE

MEAL 3- 1 CHZ STICK/DANNON LITE YOGURT/ORANGE/TORTILLA BAKED INTO CHIPS/2 T HUMMUS/CARROTS/PEPPER

MEAL 4- (PLAN) 5 OZ CHICKEN/SWEET POTATO/1/2 C COTTAGE CHEESE

MEAL 5- MAYBE OATMEAL (I'M WANTING SOME WARMTH, IT'S COLD TODAY)

WATER INTAKE: SO FAR SO GOOD 50 OZ PLANNING ON 80!

Last night I stayed on track with my eating and like I said, feel great today! I'm excited to be on day 2 and am looking forward to the rest of the days :)

SUBMITTED BY JEN

100 DAYS OF ACTION

So today starts the day of my clean eating, kicking butt and balancing for the year. My workouts are ramping up for the tri season and I am addicted to the clean eating for fuel. Over the next 100 days I will be blogging about what I do, what I eat and how I feel.

The workouts will be intense and the eating will be super duper clean. I may have some bumps along the way, but I will post them and be completely honest.

I hope you enjoy my journey as much as I will!

day 1 workout: rest and recharge day

day 1 eating: 80 oz water

meal 1: 5 eggs whites w/ salsa--1/2 c oats, 1/2 c pumpkin, 1/2 c skim milk, 2 T splenda

meal 2: 1/4 c brown rice, 4 oz chicken breast, 1/2 c green beans, 1/4 c corn, apple

meal 3: 2 oranges, 2 skim mozz cheese stix, ww wrap, carrots/peppers, 2 T hummus

meal 4: 5 oz chicken breast, small sweet potato, 1/2 c green beans, 1/4 c black beans

meal 5: 1 cup 1% cottage cheese

day 1 feelings: feel great, recharged, ready to go!

SUBMITTED BY JEN

No, I am not a Bear...

and need to stop acting like one. I have been a bear to the kids and myself. Growly at them, but acting like I need to forage food for the long winter with myself. I cannot stop eating and it is the comfort stuff I am reaching out for.

I have not managed stress well lately and I blame a lot of factors. It is snowing again in Iowa. Evidently we are on our way to setting some global record. It is also birthday month at our house with Lucy and Megan having friend parties, family parties, school treats...Every year when February is over, I breathe a sigh of relief and vow "never again." They do need full blown blowouts.

Then 350 days later, I suffer from amnesia and want to give them memorable childhood birthdays. So as I plan their festivities (and I really enjoy doing that), I nosh on graham crackers and frosting and sugary cereal. Evidently I need to feel like a kid again.

I am recognizing the imbalance this month has been. Hibernation is over and I am getting back out there!
Sara

Balance In Nutrition

Sorry, we've been a little busy lately and behind on submissions.

Ran across this post on the Run To The Finish blog that discusses "nutrition balance" -

http://tinyurl.com/ya6l645.

There are all types of opinions available about balancing your food intake, but some of the information here makes sense.

It can be difficult to be disciplined about our food intake. It's especially difficult when many of us are penned up inside and unable to do some of our more vigorous fitness activities outdoors with snow and ice on the ground. But making that extra effort to monitor your eating, coupled with regular exercise will help. It's helped me lose 10 pounds since the first of the year!

Submitted by Joe Hrdlicka

BACK ON THE BOSU

So, I wanted to get back to you about my weekend goals and accomplishments. I definitely got everything done that I wanted to, but I was still in a funk, then came Monday!!! And I got back on the bosu!

Ever since I took a well needed nap yesterday and went to Hot Yoga (great workout, check it out) I have become the old me again! I no longer am only wanting donuts and cookies, but now wanting the good food that nourishes my body! I have started taking my womens 1 a Day vitamins again and today, the sun is out! I'm sporting a smile I haven't seen in a while :)

My foot has been bothering me lately, so I have been off of it for about 4 weeks. I'm sure this was creating a damper for me as well. I ran this weekend and this morning, and all feels right with the world. My endorphin levels are kicking in again...thank goodness!

I guess I have learned that if you are tired of the weather where you are and in a funk, let yourself go through the motions. Know that it WILL get better and that you need to go with the flow. If you have supportive friends, lean on them and the time will pass! I know I did and they are the best friends a girl could ever have!!!

OFF BALANCE

Well, it's true, I'm a little off balance this week. In my mission to keep the balance, I have fallen off the bosu (google that if you are confused). So today I am posting my goals for the weekend to get back on top and BALANCE.

I live in Iowa and right now, we have had snow on the ground since October. To some of you that may seem fun, but for me, it is making me SAD! I'm tired, unmotivated and hungry all the time for carbs and sweets. But I'm taking control and working through the issues this weekend.

Here are my list of suggestions for those of you in the same unbalanced boat:

1. spend time with family- I'm going out to eat with my mom tonight and visiting my mother in law on Sunday to give her some valentines day treats!

2. spend time with friends-this weekend I have filled about 6 hours of working out/socializing with friends.

3. get outside- one of my dates with a friend is going for a walk on one of our out of the city trails or if I can talk her into it, SLEDDING.

4. do something nice for myself- I am going to hot yoga tomorrow and I have a massage scheduled afterwards :)

4. cereal sunday! I'm buying a box of D fortified cereal (because we are missing the sun) and reliving my childhood.

I will let you know how all of this works out on Monday! I'm hoping I can have a little fun this weekend and let my light shine again!!!!!

submitted by Jen

Little Stress Busters

In my quest to find "balance", I often find myself stressing out over the silliest things.

Is it really worth it to get overly upset over spilled milk, something one of your children did to anger you or that ever-popular favorite - heavy traffic? The answer is "no", but sometimes some strategies to help put this into perspective are helpful.

Pause - Sometimes just stopping and taking a "mini-break" pause is a great way to quickly get things put back into perspective and alleviate stress.

Deep Breaths - I'm a big believer in the "deep breaths, deep breaths" mantra. Chances are that pause for a deep breath will keep you from reacting to a situation in a way you may regret later.

Laugh - Sometimes situations are just funny. Take that mandatory pause and it may just enable you to see some humor in the situation. Laughter is one of nature's great stress relievers.

For longer term stress relief - great workouts really help. Yoga, a nice run outdoors or a swim are great ways for me to "take the edge away"!

Submitted by Joe Hrdlicka

GETTING BACK ON TRACK

Yes, I'm a good nutritious eater. I try to eat healthy meals and find time for yummy snacks...however, the yummy snacks have become more than the healthy meals. As of Jan 31st, I'm back on track. I have devised a plan that will work by having the best of both worlds.

I have created "fun" days for each day of the week...

MEAT FREE MONDAY - try it, you might like it...if you like eggs and edamame :)

TALL GRASS TUESDAY- eat at least 5 servings of veggies

WACKY WEDNESDAY- a treat of 400 cal or less (today it was a luna bar and a kind bar, both completely natural)

THIRSTY THURSDAY- drink at least 90 oz of clean water (make sure your close to the bathroom)

FRUIT FILLED FRIDAY- eat at least 3-5 servings of fruit

SASSY SATURDAY- another 400 cal treat day (thinking a big oatmeal raisin cookie from Gateway Market)

SLOWDOWN SUNDAY- take 30 minutes to eat your meals

This is such a fun way to have daily goals. In addition to my clean eating, this works well with my food balance. Not only do I have "treat" days, but I also have healthy eating days.

Feel free to incorporate 1 or more of these into your weekly habits...it gets the creative juices flowing!

Balancing the Beam of Life

Balance. That word can bring to mind a gauntlet of definitions and interpretations. While my fellow bloggy cohorts, Jen and Joe, have done well with finding a balance with healthful foods, I am going to strike out on a different tangent.

Balance is something I am continually trying to find. As many of you can relate, it is a challenge with a house, husband, kids, work and trying to manage it all. I love my family having varied interests, but sometimes I feel like we are going too many different directions with practices, playdates, lessons, clubs, work, school---and that is not even mentioning the weekly drudge of errands and chores.

Don’t get me wrong. We love being busy. I love the opportunities that my children have to get to try so many different things. They are lucky to be able to do that and I am appreciative.

Our family solution is that when the kids are involved in something, my husband and I are involved too. I don’t just mean showing up on time to pick them up from piano lessons or bringing cupcakes after a basketball game. We are truly involved. It could be coaching, volunteering in their classrooms, or learning how to play the piano with them. It doesn’t need to be a lengthy commitment, but at least we are spending time with our kids and maximizing our time. Plus kids have all the fun, why not have it with them?!

--Sara

Being A Better Snacker!

Since we're all about balance, I wanted to share something that has helped me lose more 7 pounds over the past month.

When I crave junk food, I've switched to eating raw vegetables and fruit. And for a little added "extra", sometimes I dip the vegetables in hummus or cottage cheese OR spread a little peanut butter on fruit.

My pants seem to feel a little looser from this practice and I do feel better!

I'm willing to try anything to avoid the constant grab of a handful of chips, pretzels, Cheez-its or whatever. What I will try to do in February is pick one day a week where I allow myself a portion of these types of items (so I don't go crazy!).

I hope this strategy is helpful to you as well!

Submitted by Joe Hrdlicka

GEARING UP!

As you have already read, this blog is all about Balance! I'm Jen Veak, wife, business owner, triathlete, group fitness instructor and freind. I love life and all it has to offer...but I struggle with balance. Most of the time I'm on the go...and most of the million things I'm doing or want to do gets laid aside. Because of this, I'm on a mission to BALANCE out my life :)

Through this year long process, we will be exploring ways to find balance. I'm excited for this process and hope you will enjoy reading about our journey to find the smiles and conquer the struggles of everyday life!

Happy Monday!!!

You Need "Lazy Days"

My 11-year-old announced to me the other day that "Prairie Life has taken over my life". Prairie Life is my health club.

Okay, so I get it. Yes, I do devote a lot of time to keeping myself in shape. But it's a good signal to listen to. Maybe I don't need to run to work out every time I feel the need.

So, this Sunday, I have declared to be a "lazy day"! We all need some of these days once in a while to help us "recharge".

Today, there will be no workouts or important tasks completed. Only football and rerun movies will be watched. Matthew and I just enjoyed "Year One" with Jack Black and Michael Cera. Now, this is a great movie for a "lazy day".

We will, of course, be tuned in later to the season premier of "24". THAT cannot be missed.

Welcome!

Well, who knows where this will go, but we're giving it a shot!

One of my best workout friends in the world, Jen Veak, and I were chatting after our workout this morning. We love to create monthly challenges among a group of five workout friends to help us eat better, train better and just be better overall (and I will admit - Jen is most of the brains behind these monthly challenges we create!).

So, what if we could create challenges that focused more on "finding the balance" overall in our lifestyles? We're all busy working, parenting, training, eating and hustling off to the next slot on our calendars. The trick to being the "best you can be" is balancing all of your life activities to a point where you do them all well. Right?

This is the goal anyway. And toward our goal, the five of us will each share advice about how we're "finding our balances" in life and making ourselves better. More on this illustrious "Fab Five" later.

Sound too overzealous? Maybe. We'll give it a shot and continue to share what works for us.

Thanks for sharing in our journey with us!