Fridge storage times

I love this image that’s going around IG! My husband always asks me “is this still good?” when he pulls leftover meat out of the fridge. I have a habit of cooking in bulk and some days I just forget when I made certain meals so I just toss it to be safe. Sounds like a waste but it’s better safe than sorry!

Here are what I call the meat rules! Screen shot it, memorize it, do whatever you need to remember it because it comes in handy often!

Never take a chance. If you can’t remember how long it’s been that the food was in the fridge just toss it!

Leg day exercises

Leg day! My favorite day! Here are a few exercises from my leg day workout! I know there are “real” names for some of these exercise moves but back when I was a gymnast, this is what we called them and it’s just stuck. Call it whatever you need in order to remember the exercise! 😉

These will get your butt and thighs burning. You should feel it in your butt, thighs, back and arms the next day!

•Squat raises (version 1) 4 x 12 w/ 25lb plate

•Cross lunges 4 x 12 w/ 40lb bar

•Teeter Toters (this is what we called them when I was a gymnast) 4 x 10 w/ 20lb KB

•Squat raises (version 2) 4 x 12 w/ 25lb plate

Using negative comments as fuel

In college after I stopped cheering (yes I was a college cheerleader. Go Tech!), I needed an outlet. I loved to workout but it wasn’t enough at the time. I was so used to the thrill of being on the field during football games in front of 80k people. I wanted that thrill again. A trainer at the gym I was going to approached me and asked if I’d ever competed in a fitness/figure competitions. After talking to him a bit I thought ok this could be the thrill I need! I told a few good friends at the time what my plan was and almost all were supportive. Some were confused and thought I was getting into body building (not that it’s a bad thing, BB just isn’t for me). One friend actually said to me “you already look like a man with the muscle you have, why make it worse?” That comment would make a lot of people insecure. Not me. I saw it as a challenge. I thought, I’ll show you worse! And by worse I meant more lean and fit! I had muscle but it was thin muscle. My legs were muscular from tumbling and stunting. My arms were sculpted but not huge. So I used this negative comment as fuel.

I competed in my first figure competition that year and loved it! It was the scariest most exciting feeling ever! I’d never felt anything like that in my life! It’s one thing to stand in front of 80k people in a crop top uniform and tiny skirt and have them all lookin at you. It’s another thing to be in a swimsuit and have them literally judging your body! I remember shaking like a leaf up there. But I was so proud of myself after I finished. I took 9th out of 26. Not great but not horrible for my first time around. Not to mention I knew nothing about diet at the time so I was just winging it!

Looking back on old pictures now I still don’t see where the muscle I had “looked like a man.” I’m bigger now than I was then when I started. I have to think that person was just insecure and jealous themselves.

Now days I don’t compete on a competition stage but I do push myself in the gym like I used to. I love to look in the mirror and see muscle. In my mind I think back to that former friend and the comment they made and it makes me smile. They saw man muscles. Well guess what, my husband loves it. He actually told someone the other day his wife was jacked. To a fitness lover that just makes your heart melt.

Forget the negative Nancy’s of the world. Don’t let them tear you down. If you’re like me, use it as fuel! The only thing that matters is what you think, and of course the positive people around you who will lift you up!

Workout clothes

Isn’t it crazy how new workout clothes make you feel like you get a better workout? I swear if I could get a new outfit every day I’d have the best workouts! Ok maybe not literally but I’d feel great about how I looked. Positivity in yourself definitely benefits you in so many ways. I used laugh (internally) at people who bought cute or matchy little outfits for the gym. I thought it was so ridiculous to spend a lot of money on something that’s just going to get sweaty and gross. But I understand it now. Those outfits made them feel good about themselves which in turn made them feel like they could do a better workout! Did the outfit change their workout? Maybe a little. They might have been more comfortable and able to move better. But it didn’t help them lift heavier weights or do more reps. It’s all about the mental game. When you feel good about yourself and what you’re wearing, that positivity boosts your mood. A positive mood can give you more energy therefore fueling your workout!

If you’re someone who feels better about themselves when they get a new workout outfit, then treat yourself every so often and get a new one! Make it a reward when you hit certain milestones! It might actually make you work harder and push towards that goal!

Treat yourself

I always tell people, never go to the grocery store hungry. Guess what I did yesterday………I went to the grocery store hungry. 🤦🏼‍♀️ I got everything on my list plus two little treats. I’m sure some people are looking at these and saying “but they’re organic” or “it’s better than candy.” Not always! They are still high in sugar and fat! In moderation things like this can be a little better than eating a bag of candy. Fruit sugars are definitely better than refined sugars. However both are processed in the body the same.

Always watch your portion sizes. I make sure to portion things like this out into sandwich baggies when I get home. When I want a “treat” I grab a perfectly portioned baggie! This is to assure I don’t over eat. Because honestly if you leave the bag in front of me I’ll eat the whole thing! 😂 Treat yourself and don’t feel guilty about it. But do it in moderation! And don’t go to the grocery store hungry!!

Leg day exercises

Yesterday was leg day. My favorite day! When I tell people that most of them look at me like I’m crazy. 😂 I don’t know why but I’ve always loved leg day.

I typically change up my workout routine every 6 weeks. If I was able to get to the gym more I would probably change it up every 4 weeks. But 6 is good for someone like me who can only get there a couple times a week. When I change my routine, I rotate in and out different exercises and change the sets of weights I do with them. You never want to do the same workout for too long because your body adjusts and gets used to it. When your body adapts to an exercise it will burn fewer calories because it’s not working as hard. Changing up your workout routine “shocks” your body. It has to work harder therefore you will burn more calories and avoid a fitness rut.

These are 3 of my favorite leg day exercises that I have in my leg day workout routine for the next 6 weeks. None of them is to difficult but they will definitely get your butt and thighs burning!

Collagen peptides

Recently I’ve seen people get into this collagen peptide phase. I took collagen for years but stopped for a bit and now I’m back on it. To be honest I think I got lazy and just didn’t reorder it and then ended up forgetting about it.

Lately my hips have been aching (thank you child birth) and my knees hurt in the evening (thank you cheerleading). I started taking collagen to help lessen the night pain by reducing inflammation. If you’re unfamiliar with collagen peptides here’s a short explanation:

Collagen peptides supply amino acids to the body which help it build new collagen. They are high in an amino acid called Glycine which is needed to build new collagen. Consuming collagen peptides helps your body to stimulate certain cells to produce new collagen. Collagen is the main structural protein found in the skin and other connective tissues. One of the major components of cartilage is collagen! Cartilage covers the ends of “connecting” bones to keep them from rubbing together.

Benefits of collagen peptides:

1. Collagen can help improve digestion by protecting the mucosal lining of the stomach.

2. Collagen strengthens the hair skin and nails. A lot of people think their hair will automatically look healthier. This is incorrect. Your hair will begin to grow healthier from the root. What has already grown (that’s visible) is dead.

3. Collagen is rich in amino acids which helps the liver against damage.

4. Collagen can reduce aches and pains by reducing inflammation and addressing hormone imbalances.

5. It’s claimed collagen can help build muscle and aids in the conversion of essential nutrients.

Collagen in your body naturally decreases with age. A few ways to slow down its breakdown is to:

1. Avoid sugars

2. Be mindful of the sun

3. Avoid smoke or places where people smoke

4. Keep a strong immune system

There’s a ton of different collagen peptide options out there. I get mine from the Vitamin Shoppe because they have a decent rewards program. But I know you can get them at any Whole Foods or nutrition store!