That voice in your head

If you hear a voice within you say “you cannot paint,” then by all means paint, and that voice will be silenced. -Vincent Van Gogh

Often times when we are reaching for a new goal or trying something new, fear and insecurities kick in and you tell yourself you can’t rather than you can. Don’t let the “voice” in your head tell you you can’t. Other people may be negative and discouraging, that’s expected (sadly). But don’t let your own “voice” be discouraging to you. Think positive and be your own biggest supporter! You’ll never get anywhere with a negative mindset.

Growing up I was always told “you can do anything you put your mind to.” If you have the drive and focus, you can accomplish so much!

Shoulder Workout

Shoulder day! I changed up my shoulder workout last week. These are a few exercises from my workout. They had my arms burning after. I was actually quite bit sore the next day! I love that feeling. 💪🏻

1️⃣ Upright row with rope 4×10-12

2️⃣ Behind back lat raise 4×10-12

3️⃣ Cable front raise with rope 4×10-12 (my right arm burns out around 8-10)

4️⃣ Single dumbbell front raise 4×10-12

Happy lifting 💪🏻💙

Protein Pancakes

Today I made my first attempt at protein pancakes. Ryder is being weird about food. He only eats grilled meats so I’m trying to find ways to sneak a little protein into his diet. Momma doesn’t have time to grill meat every day for him. 😂

They weren’t the prettiest looking pancakes but they turned out ok. The flavor was good, they were just a little on the dry side. I’m thinking if I add a banana or avocado next time it’ll help a bit. Below is the recipe. It makes about 9 silver dollar size pancakes. If you know of another way to make protein pancakes that are moist, please send it my way! 💙 🥞

Ingredients:

2 eggs

1 1/2 scoops protein powder

1 tsp baking powder

1/3 cup skim milk or almond milk

Recipe:

Place a nonstick pan or pancake pan over medium heat. Spray with cooking spray

Add eggs, protein, and baking powder to large bowl and whisk. Add in the milk slowly till batter becomes smooth.

Pour batter in pan one tbsp at a time. Each pancake should take about 2 tbsp. Flip when bubbles form at top.

Plate and serve with fruit or syrup!🍴

41 cal

1g carb

1g fat

6g protein

Body Dysmorphia

I found this picture a few years ago and was shocked at how tiny I looked! My arms were so scrawny! I remember thinking back then I was “fat” and had weight to lose. I would spend almost two hours in the gym some days. I wish I could go back and slap my former self! 😳

When I was a teacher, I always started our mental health chapter by showing this picture and beginning the discussion of body dysmorphia. I would explain that sometimes you can’t see what others see, especially when it comes to your body.

Body dismorphia by definition is the obsessive idea that some aspect of one’s own body part or appearance is severely flawed and warrants exceptional measures to hide or fix their dysmorphic part.

This was a topic I actually spent two days on in both my health and leadership classes. Body dismorphia has become so prevalent, especially with the amount of social media channels now available.

Two days may seem like a long time to discuss a topic like body dismorphia but you’d be amazed at how into the topic they got! Kids will tell you the struggles of social media and how it affects their view of themselves. It’s brutal for kids now days. Its just my opinion, but I’m thankful I grew up in a time with no social media and cellphones that didn’t take pictures!

One of my favorite discussion questions to ask was “if we did away with social media (yes I know we never will but let’s just say hypothetically) would body dismorphia be less prevalent?”

We then followed up with a question like….. “do you think social media makes kids/teens now days tougher or weaker?” This question led to a full day of back and forth discussion (most of the time). In my leadership class we actually used it as a debate question when we did our debate section.

I was so incredibly impressed by the raw honesty of some of the kids in my classes. I was pretty quiet in HS and was always afraid to share my opinion for fear of ridicule. Obviously that’s changed now! 😂

I have my moments where I’m critical of myself, but I think I’m more logical now. Maybe that’s something that comes with age. But I look back at old pictures vs current and I feel like I know what “healthy” looks like now on my body. I also use social media as a tool! I love to read what new recipes people are trying or how other moms are getting through similar struggles. Yes social media has negative aspects and some people use it to vent and complain. But if you ignore all of that there are some really fantastic people out there in the world talking about so many great things. Find those people who encourage you and follow them! Remember, positivity breeds positivity! 💙

Gluten Free Chicken Marsala

Last night for dinner I made a Gluten Free Chicken Marsala. I’m not a huge fan of pasta but it turned out pretty good! Each serving was under 400 calories and it took just 25 minutes to prep and cook.

Ingredients:

•2 boneless chicken breast

•6 oz broccoli

•1 cup pasta noodles (I use gf)

•2 tsp chicken semi glace

•6 oz mushrooms

•4 oz cream

•3 oz Marsala wine

•2 oz peas

•1 shallot

Recipe:

Cut mushrooms into 1/4 slices. Dice shallot. Cut broccoli into bite size pieces. Pat chicken dry and cut into small pieces. Season chicken with salt and pepper.

Heat a pot of water for noodles. Once boiling add in noodles. Cook until soft. If GF 7-8 minutes

Place medium non stick pan over high heat. Add 1 tbsp olive oil and cook chicken for 3-4 minutes. Chicken will finish cooking in a later step. Set chicken aside.

Add 1 tbsp of olive oil to used chicken pan. Toss in shallot and mushrooms. Stir occasionally. 2-4 minutes. Add Marsala and stir occasionally until reduced. 2-3 minutes. Stir and in cream, broccoli, 2 tbsp water, demi glace, 1/4 tbsp salt and a pinch of pepper.

Return chicken to veggie pan to continue cooking. Bring to simmer. Simmer until sauce is thick enough to coat a spoon. Add in pasta and peas. Reduce heat and mix. Let sit for 1 minute to warm peas. Plate and serve!

This will serve about 3 people (can stretch for 4) Happy eating! 🍴

355 Cal

24g Carb

31g Protein

1052g Sodium

Workout after being sick

Today I went to the gym to try to get my body moving. It’s been over 24 hours since my fever broke. I always press for people to avoid workout when sick or right after sick. However, light exercise right after being sick is ok, depending on the illness. I took to a spin bike and did light resistance. Just a little to get my legs moving and blood flowing. 💪🏻

Ever wonder why they say not to workout while sick or before your fever breaks? Here’s a brief explanation why……

Stress of workouts creates these microtears in our muscles. These microtears from the stress are a normal process of damage and repair. The body uses inflammation to signal and start to repair the damage caused by working out. Inflammation in the body is maintained by the immune system. When you workout while sick or before your body has fully recovered from being sick you are diverting the immune system away from fighting the infection. Instead it’s working to repair muscles. If you were almost over the illness, you can actually cause it to come back!

While working out is great for our health, in some instances it can be damaging. Listen to your body. If you don’t have much energy, or feel exhausted, the gym is obviously not a good idea. Wait until you are feeling a little more like yourself. Make sure you have an appetite, especially if you are like me and got that 24 hour flu bug! Make sure your body is ready to go back. When it is, ease into your workout to be safe. Better to start out slow than push yourself and do more damage! 😳

You only get one body in this lifetime! Take care of it! 💙

Stomach bug

A stomach bug had me and little man down for two days. I kid you not, horrible doesn’t even describe it. I’ve never had a stomach bug that bad! He was actually tougher about it than me. But I could tell the poor thing was so uncomfortable and aching.

I made sure to keep he and I hydrated. Even when we were unable to eat we just kept consuming fluids. You can actually make yourself worse and cause internal damage (worse case scenario) if you don’t hydrate well while sick.

I’m starting to feel a little more normal again but I’m not 100%. My body is exhausted. I literally feel like the life has been rippled out of me. It’s crazy what an illness can do to your body in just a short period of time! I would never wish that stomach bug on anyone. This week my focus will be just to build my strength and immunity back up.

Ryder however is making me look like a weakling. He’s bouncing around the house like crazy as if nothing happened. What I wouldn’t give for that kind of energy!

Take your vitamins, drink lots of water and pray this bug doesn’t hit you! 🐛 😷