All about my summer eating habits, weekly workouts + Yoga first impressions!

Hi, all! Last week I posted my workouts and you all seemed to like that. If that’s the only thing you’re interested in, skip to the bottom of this post! In this post, I want to write a bit about what I’m eating lately. This week is a little hectic as I’m preparing to go out of town for two weeks and finishing up my summer chemistry lab! I have my last day of class today, and my final exam on Friday. I tend to get really set in my schedule and it can make me feel sluggish and bored, so lately I’ve been trying to mix up my daily routine and also be more social with my friends. When I have work to do, I can hole up like a hermit and forget that I do actually need some human interaction, ha ha. I love my alone time, but spending quality time with friends and family really allows me to take a mental break and recharge!

When it comes to my meals, I have to say that I’m a creature of habit. While it may seem boring to eat similar foods almost every day, It’s nice because I can sort of go on autopilot and not stress a lot about what I’m going to eat.

For breakfast, I typically have avocado toast on whole wheat bread topped with chili flakes, salt, and pepper. I also have an egg, but the way I prepare it varies. One of my go-to methods is poached, but when I’m feeling ~frisky~ I’ll have it sunny side up or even scrambled. Another morning staple for me is coffee. I just don’t feel right without starting my day off with a hot cup of joe! My favorite creamer to use is the So Delicious almond milk with cashew. It has only six ingredients and is organic, which I love! I’m a big fan of the So Delicious brand – their coconut milk is also amazing, in my opinion.

For lunch, I normally have some kind of salad. I typically go to the gym for my workout between breakfast and lunch, and I’m usually not too hungry after a run. In one of my previous posts, I listed one of my favorite salad combinations, which I have all the time. One of my other favorite ways to make it is topped with salsa, black beans, corn, and red onions. I’ve really been loving spicy foods lately, and if you use a hot salsa, this definitely has a kick to it! Sometimes I’ll add brown rice to the top if I’m extra hungry.

The only meal that I don’t repeat on a daily basis is my dinner – I’ll typically eat whatever my family has, but without the meat, unless it’s fish. (I’m pescatarian) I try to always have at least one vegetable with dinner, some of my favorites are broccoli, sweet potato and butternut squash.

Throughout the day I also snack a bit – mostly on fruit. The blueberry and blackberry bushes at my house are thriving right now, so a lot of the times before I go to the gym I’ll go out into my backyard and pick a handful (or two or three) to eat! I also buy strawberries whenever they look good at the store, and I like eating an apple as an afternoon snack. After dinner, I usually have some fruit as well.

If I’m craving something sweet after dinner, I’ll usually snack on a few dark chocolate squares or halo top ice cream! I’m still on the hunt for the absolute best flavor, but I really like the candy bar one.

That’s about it! The only other thing I can think to include is that I absolutely love cheese, so there’s a high chance it’s incorporated into whatever I have for dinner. I’m not very strict about my diet, especially when it comes to special occasions or eating out with friends. I make sure to treat myself – frequently!

Here are my workouts for this week:

Saturday – 8 mile run with low elevation. I was busy Thursday and Friday and didn’t work out, so I had a lot of pent up energy. This evening run was the perfect way to use it!

Sunday – No workout, but I took a day trip to the beach with my boyfriend. We went on a long walk and swam in the pool, so I was pretty active!

Monday – 6 mile run with alternating elevations. For some reason I was struggling a bit during this run, and almost stopped at 5 miles. I’m glad I didn’t because I felt great afterwards, but sometimes it’s hard for me to tell when I need to push myself and when I need to take it down a notch. After my run, I did 5 sets of 15 on the chest press machine.

Tuesday – 5 mile flat run and yoga – I’m a newbie but I’ll write about my first impressions at the end of this post!

Wednesday – 6 mile flat tempo run, 5 sets of 20 on the calf press machine, and 5 sets of 15 on the bicep curl machine.

Thursday (today) – I’m skipping the gym, but going to yoga tonight.

Friday – I plan to do a 7 mile run with alternating elevations, and maybe do a few back/shoulder exercises if I’m not too wiped after running.

Saturday – Probably a 5 mile tempo run and possibly a quad/butt workout.

Sunday – I might not work out because I know I’m going to be busy packing and getting ready to leave on a road trip bright and early Monday. If I have the time, I may do an easy 6 mile run!

My first impressions of yoga:

I’ve taken 2 classes so far, and the first thing I have to say about yoga is that it’s hard. Really hard. I didn’t think it would be super easy or anything, but I was not expecting for it to be this challenging! I was sweaty and sore afterwards, and I had more difficulty than I’d like to admit balancing in the poses. It was also mentally challenging – It was hard for me to focus on being in the moment, concentrating on breathing, and clearing my mind. I felt calm and relaxed afterwards though, so I think this could be good for me. I’m not saying I loved it, but I’m definitely going to try to keep going twice a week so I can give it a fair shot.

I’d love some recommendations on different meal ideas, halo top flavors, or workout classes. I’m always looking to try out new things! I hope everybody has a great rest of the week!

 

A Week of my Summer Workouts

Hey there, happy Friday! Summer is well under way at this point, and as a college student, I can say that I am wholeheartedly thankful for the slower pace of things at the moment. I’m only taking one summer class, so I’m really getting to enjoy my time off from stressing about schoolwork.

Because I’m so used to being busy from the moment I wake up to the second I fall asleep, I struggled a bit at the beginning of the summer in trying to figure out ways to keep my mind engaged and my body moving. In fact, the main reason I started this blog was to have a project to work on! Aside from this blog, I’ve really been trying to improve my culinary skills to prepare for moving into my first apartment – and having to cook for myself. Finally, I have really thrown myself into working out and improving both my relationship with exercise and my knowledge of it. I’ve been a runner for several years, but I’ve never really explored strength training before now. I was so intimidated by it at first, but now I love it! While I still believe there is nothing quite like sweating it out on a long run, something about moving heavy (at least heavy to me, probably not heavy to others!) objects makes me feel so powerful.

I find that switching things up in my workout routine is essential to keeping me engaged and looking forward to exercising! I usually go to my gym around lunchtime, because it’s absolutely dead at that time and I love having free choice of all the equipment. I usually run between 5 and 7 miles on the treadmill first, but after that I try to focus on one to two body parts to strength train with. Here is a list of my workouts for this week! Enjoy!

Monday – 7 mile run with alternating elevations, then 5 sets of 20 on the chest press machine. This machine works both my pectoral muscles and my triceps. It always leaves me sore!

Tuesday – Rest day!

Wednesday – 5 mile run with alternating elevations, then 5 sets of 15 on the quad press machine. This machine works the quads (duh) and butt. You’d think I would have strong legs from all the running I do, but my legs are always shaking after I finish using this machine!

Thursday – 6 mile tempo run, then 5 sets of 15 on the bicep curl machine, and 5 sets of 20 on the calf press. I’m pretty sure biceps are my favorite muscle group to work, and I love seeing progress when I flex!

Friday (today) – Easy 5 mile run, then 5 sets of 15 on the lat pull-down machine. This machine works the latissimus dorsi muscles (the broadest ones in your back) and the biceps. I love trying new back and shoulder exercises, because I’m trying to improve my posture.

Saturday – Rest day! I’m planning to go to the pool though, so that kind of counts as a workout, right?

Sunday – Weather permitting, I’d like to go for a 6 or 7 mile run outside! I love outdoor runs so much more than the treadmill, but these North Carolina summers are so darn hot and humid! If the weather is bad, I’ll probably go to the gym and run on the treadmill, then do some kind of leg/butt workout.

As you can see, all my workouts are really simple and I’m usually not at the gym for long, which I like! I tend to get really overwhelmed by the atmosphere and people who look like they know what they’re doing and wish I could be invisible, ha ha. My gym also offers different workout classes, and I’m considering trying out a yoga class! This would be so far out of my comfort zone because I have terrible balance and I’m a person who is awful at sitting still, but so many people say it helps them relax and I’d love to have a fun new, healthy hobby! If I end up liking it, I’ll definitely post updates!

Have a great weekend!

Perfect Summer Salmon Recipe

Hey, there! A few days ago, I was visiting my boyfriend and we went to a local seafood restaurant for dinner. I was perusing the menu when I came across almost an entire page that was dedicated to broiled seafood. Being an amateur chef, I honestly had no idea what it meant to broil something. After some light research, I deduced that while it is somewhat similar to baking, broiling differs in that the heat comes only from directly above the food at a very high temperature, as opposed to evenly heating the air throughout the oven when baking or roasting. Broiling is supposedly ideal for achieving quick, grill-like results in the kitchen.

Itching to try my hand at this new technique, I decided to experiment with salmon. I’m obsessed with salmon – not only because of the taste, but also because of all the healthy fats and omega-3’s! I browsed the internet for broiled salmon recipes and rifled through at least a dozen, taking note of techniques used and common ingredients. I finally came up with this recipe after gathering inspiration from several sources – It’s so simple and easy. My family loved it, and I hope you do too!

Ingredients:

• 1 large filet of salmon
• 8 Large cloves of garlic
• Juice of 1 medium-sized lemon
• 1 handful of fresh basil leaves
• 1.5 Tablespoons olive oil
• Salt
• Cayenne pepper

Optional garnishes:

• 1 Lemon, sliced
• Fresh rosemary

To make the rub, mince the garlic and combine it with the basil, lemon juice, and olive oil. You can use a mini food processor, or I used a mortar and pestle to achieve a paste-like consistency and it worked perfectly!

Add the salt and cayenne pepper to taste. I rubbed this on the salmon and spread it evenly over the fish. I garnished it with lemon slices and some fresh rosemary from my mom’s garden.

I set the broiler on my oven to ‘high,’ and while waiting for the oven to preheat, I constructed a makeshift broiling pan. I don’t have an actual one, but this version worked perfectly fine! I lined a cookie sheet with aluminum foil to catch any spillage, and then placed a cooling rack on top. After you put the fish on the cooling rack, be careful to hold it down to the cookie sheet when you’re walking to and from the oven – mine was a bit wobbly.

I placed the salmon in the oven so that it was about five to six inches from the overhead coils. I cooked it for between 8-9 minutes, until the edges were browned and the inside of the fish was flaky. Depending on the thickness of the fish you use, you will have to adjust cooking time. The broiler is fast, so be careful not to overcook!

After taking it out of the oven, I let it cool for a few minutes and then served it with a green salad and sautéed zucchini slices. It was a big hit! I really enjoyed this recipe because I wanted to do something besides my family’s go-to lemon/butter baked salmon. The garlic and cayenne pepper give it the perfect bite – and the basil adds a nice, summery flavor. This recipe would also work baked, but I think I prefer the broiling technique because the top came out nice and crispy while the middle of the fish was still moist. I find that baked salmon can turn out a bit dry.

I’m a novice when it comes to cooking fish, but this method was so easy! It was fast and simple, and the quick prep and cooking time makes it ideal for a hectic weeknight. I hope you try it!

A Brief Self-Love Reminder

Happy Memorial Day!

For many of us, Memorial Day weekend represents the official kick-off of summer. It doesn’t feel like that at my house – it’s rainy and gloomy! My mom sent me on a grocery store run just now to pick up some last minute items for our picnic later on (aka eating in our fully enclosed sunroom. ha ha.) and it seemed like every magazine in the checkout line was screaming at me to lose weight and get ‘bikini-ready’. One magazine advertised a way to lose 19 pounds in 10 days! Can you believe that? I thought that as a society, we had collectively decided to move past obvious scams like that. Even though I rolled my eyes at the tiny woman smiling back at me on the magazine cover, I couldn’t stop thinking about it later on. Am I ‘bikini-ready?’

Snapping back into reality, I realized that even though I scoffed at the magazine covers, I still let them get to me.

In the past, I’ve been guilty of thinking of myself as too fat and too thin, too flabby and too muscular. I’ve gone through periods of hating my body and hiding it – to the point where I’m still affected by silly ads that I see in the grocery store line. It’s hard work to train your mind to love and accept something that society teaches you to always want to change, and it’s even harder work to stay that way when you feel like the world is pushing you to think the opposite. Even though I try to practice self love and body positivity, I sometimes look in the mirror and have negative thoughts about what I see.

There’s no way to completely silence these thoughts. I think that they’ll always lurk in the back of my mind, no matter how much I try to get rid of them. However, I can still try my hardest to love myself despite them. I like to remind myself of what my body is capable of, rather than what it looks like. My body can go for long walks on the beach, climb mountains, and lift weights. My body can run ten miles and feel amazing afterwards. If it can bring me so much joy with the things it’s capable of, why would I get caught up in the way it looks? We only get one body, so I think we should cherish it all the time, not just when it meets some ridiculous standard set by society.

So if you need it, (because I certainly did) here is your reminder: there is no such thing as a ‘bikini body.’

With that being said, I’m about to go enjoy some wonderful food and my family’s company. Have a great week!

How I stay happy + motivated to live healthfully

Hi, there! While I try to be a generally cheerful person, there are some days when I don’t feel my best. Whether I got too much or too little sleep, haven’t been fueling my body with the best foods lately, or I’m stressed about school, sometimes I wake up and just don’t feel motivated. Having these days on occasion is completely normal and okay! We are human, and can’t be at 100% all the time. However, it’s important to try and make the best of every day, including the bad ones. These are some of the simple ways I encourage myself to not only foster a happy body, but a happy mind as well! Enjoy!

• Thinking about how I want to feel

For me, this is so much more powerful than thinking about how I want to look. I get such mental clarity and amazing energy from consuming with whole, nutritious foods and working hard on a run or at the gym. I always wake up feeling amazing after a day of eating right and getting in a good workout. It starts my day off on the right foot and makes me want to do the same thing again. When I’m struggling with motivation, I think about this and it pushes me to get moving! When I’m feeling sluggish I know that getting my blood flowing will be an instant mood lifter. Even if I don’t feel up to a hard workout, something as simple as going for a short walk with my dog will do the trick!

my favorite nutritious breakfast!

• Being kind to myself

Everyone has bad days – this is a fact of life! I try not to not dwell on negative thoughts, because this drags me down even further. I find that the best thing I can do for myself when I’m having a bad day is practice self care, especially because I tend to be really hard on myself when I mess up. When it comes to fitness, if my body is telling me I need to slow down or take a break, I listen even if I wasn’t planning on taking a rest day. Then, I use that saved energy to kill my next workout! If I’m craving some kind of food, like chocolate or pizza, (two of my favorites) I usually go ahead and have some. I love these foods, so I try not to restrict myself! It’s important to treat yourself every now and then.

 

• Practice Gratitude + Positivity

This is a hard one! It takes consistent awareness of my mindset to keep my thinking positive. It can be so tempting to slip into negativity and get really down, but the effort that you put into practicing gratitude and being happy with life really pays off. One of the ways I do this is by making a conscious effort to be thankful for simple things, like enjoying my morning coffee or cooking dinner with my mom. Having peaceful time to reflect and spending time with loved ones are two things I cherish that are small and easy to overlook when thinking about what I’m grateful for. Being appreciative of everyday things is such a powerful tool for improving my mindset!

me and my dog enjoying a quiet morning

For me, living happily and healthily is all about forming and maintaining good habits. I love figuring out what makes me feel amazing and sticking to it, even if it’s difficult at first. It’s exciting to challenge yourself in new ways – and even more exciting to see progress in your mood and energy. I try to habitually use these tricks, whether or not I’m feeling down, and I have to say that it really pays off. I hope you try them too!

Beginner’s Guide to Running – 3 tips to get you past the starting line

Hey there, reader! If you’re looking to get into a new hobby that’s also amazing for your health, I can point you in the right direction. Running is one of my favorite physical activities, and it’s much easier than you may think to get started. I am by no means an expert runner, but I do have a bit of experience – I did cross country throughout high school, a few years of track, and now I run several times a week just because I enjoy it and to keep in shape! The mental and physical benefits of running are endless, and I’m sure you’ve heard them before. Beyond that, it just feels so satisfying to sweat it out on a hard run! Here are the three most important (in my opinion) tips for beginners.

1. Shoes Matter

Looking for an excuse to buy a new pair of shoes? This is it! A common misconception is that any old sneakers work for running, when in reality this couldn’t be further from the truth! Having supportive shoes is so important when it comes to running, because it is such a high impact sport. My first year of cross country, I had some serious trouble with knee pain during the beginning of the season, and it’s because I was running in a pair of sneakers with minimal support. Once I figured out the problem and bought a pair of Brooks, my knee pain went away and I haven’t had any trouble since then. (If you’re prone to shin splints, try lacing your shoes tighter – this helps a lot of people!) The only running shoes I’ve owned have been Brooks, which I strongly recommend. They have an online quiz that suggests what they think would be the best shoes for you. However, I know lots of people who talk highly of Asics and Saucony. Bottom line: there are plenty of brands and styles to choose from!

2. Make it fun!

It’s exponentially harder to stick to something that you don’t enjoy, so make it easy on yourself! Figure out what you like, and I guarantee that your runs will start to fly by. My favorite way to run while I’m at college is outside, with some relaxing music playing. Fast-paced music makes my heart rate go up, and I get tired more quickly! When I’m at home during the summer, it’s extremely hot and humid outside and there are no sidewalks around my house, so I prefer to run on the treadmill at the gym. While this isn’t ideal for me, I still make it enjoyable by alternating the elevation, listening to music, and watching TV. HGTV is my favorite – Love it or List it, anyone? Finding your preferences for running is crucial because they make it entertaining, and looking forward to your workout makes it so much better!

3. Listen to your body

This is by far the most important tip – I can’t stress it enough! While pushing yourself is necessary to improving endurance and stamina, overexertion when your body is telling you to slow down will put you on a fast track to injury. Take rest days as you need them; I usually do best on one to two per week. Not only are rest days important for letting your body recover, sometimes you simply don’t feel like working out. Today, I wasn’t feeling my workout so I went to Krispy Kreme with my friends instead – and that’s perfectly ok! It’s also important to remember to stretch after each run, and this applies to any exercise for helping prevent injury. I used to hate stretching, because I felt like it took up so much time and I’d rather go straight to the shower after a run. Now, I use this time to reflect on my workout and think about what I did well, what I can improve on, and what goals I’d like to set for myself in my future runs. Also take this time to make sure you drink plenty of water to help with rehydrating your body. If you find yourself feeling weak during or after runs, try eating something small beforehand or drinking a sports drink with electrolytes. Our bodies are more complex than we can imagine, so it’s important to start slow and figure out what works for you!

 

Running is such a challenging, yet rewarding sport. The mental and physical demands are tough, but leave you feeling so satisfied and fulfilled after a hard sweat. It can be frustrating when first starting out, because it takes time to feel like you’re making progress, but don’t give up! Stay consistent, keep a positive mindset, and switch up your routine occasionally to figure out what is best for you. There is no ‘one size fits all’ guide to running; each person is different!

Thanks for reading and happy running!

Easy Weekday Veggie Prep + Superfood Salad Lunch

If you’re a busy person (who isn’t?), it can be quite challenging to work fresh vegetables into your diet. It takes precious time to wash, chop, and prepare vegetables. Let’s face it – it’s much easier to reach for the phone and order delivery! While it is very tasty, delivery food lacks the nutritional value of vegetables, and we need the correct fuel to power through our fast-paced lives.

Preparing vegetables ahead of time to use throughout the week is how I make sure I stay on top of my healthy eating habits – even when my life gets hectic! Although it requires a small time investment up front, this easy habit saves me so much time and stress in the long run. Having chopped veggies on hand makes it incredibly easy to throw together a salad, toss them in the oven to roast, or sautee in a pan to serve with dinner. However you prefer your veggies, I guarantee that this healthy hack will make it so much easier to incorporate them into an active lifestyle! Plus, enjoy a simple recipe for my favorite lunch at the end – loaded with nutrients to make you feel great!

What You’ll Need:

• A week’s worth of your favorite vegetables
• A sharp knife
• A large cutting board
• Tupperware
• 1 hour

I always start out with any vegetables that I’ll have to do extra preparation for. This week, I picked up some golden beets at my local produce market and decided to roast them to use in my salads! I preheated my oven to 375 ℉ and peeled the beets, wrapped them in foil, and tossed them in with a timer set for an hour. While the beets cooked, I washed and chopped some bell peppers, broccoli, baby bella mushrooms, green beans, brussels sprouts, red onion, white onion, and sweet potato. I also rinsed some chickpeas and put them into tupperware.

These vegetables will last my family an entire week, and I was completely done preparing them, putting them away, and cleaning up before the beets were even done cooking! Once the timer went off, I removed them from the oven and let them cool off. Then, just like everything else, I chopped them and put them in the fridge.

In my fridge, I try to organize the tupperware based on what I’m most likely to use the vegetables inside for – this helps to make sure that I don’t forget about what I have and that nothing goes to waste. I keep one side of the drawer for “dinner vegetables,” which consists of the brussels sprouts, broccoli, green beans, sweet potatoes, and white onion. When I’m looking to throw together a quick dinner, I grab a handful from each of these containers, toss them in a bit of olive oil, season them, and then put them in the oven to roast. I’ll typically pair them with a protein source and possibly some extra carbs, depending on how hungry I am.

I put veggies that I don’t normally cook on the other side of the drawer. This is what I put on my salads, which are super easy to prepare in the morning or even the night before! If you take a lunch to work or school, I would suggest bringing the dressing in a separate container and adding it right before you eat.

To make my salad, I use a combination of a spring mix and arugula, but feel free to switch it up and use your favorite greens! Then I add in the bell peppers, red onion, baby bella mushrooms, roasted beets, chopped green beans, chickpeas, and sliced cherry tomatoes. Next, I mix in a balsamic vinegar and some freshly squeezed lemon to evenly coat the greens and all the toppings. To finish it off, I add a diced hard boiled egg for a protein boost, and a sprinkle of feta cheese. I season with himalayan pink sea salt, freshly ground peppercorns, and smoked paprika. If you feel like you’ll need it to be more filling, I suggest adding some brown rice or quinoa to the mix. This salad keeps me satisfied all day and is so tasty, I look forward to eating it! Even my 17 year old brother (who is by no means a health enthusiast) asks me to make it for him!

Although these combinations are what I find myself going back to time and again, I encourage you to experiment with different vegetables and meal ideas to find what you like! There are no rules when it comes to getting your veggies in, and switching it up is key to keeping things interesting and fresh!

Thanks for reading!

Hello World!

Hi, I’m Tina. I’m a 19 year old rising sophomore in college and I am passionate about healthy living – including food, fitness, and mental health! In this blog, I hope to spread positivity and inspire others to try new ideas.

The Journey Begins

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton