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!

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!

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!

Summer salads

I’m not a huge fan of vegetables. I’d rather have a burger. But let’s be honest, my health would suffer quite a bit if I ate a burger every day instead of vegetables.

During the summer when it’s really hot here in Texas I crave salads. I don’t like that heavy full feeling when it’s hot out. I love topping salads with grilled shrimp because it’s protein rich and high in water content. Not to mention they are quick and easy to cook!

This salad is a spring mix with strawberries, mango and pineapple topped with grilled shrimp. Sometimes I’ll add a little slivered almonds to my salads as well for a little more texture. One is my favorite salads is a chicken salad with hard boiled egg white, dried cranberries and slivered almonds (homemade of course). 😍

I’ve seen a few premade salads at Sprouts recently that are high in protein, low in calorie and low in fat. They actually look pretty good. If you’re someone who doesn’t like to make your own salads, these might be a good option for you! I know other grocery stores like Tom Thumb and Trader Joe’s carry them too!

My first attempt at Orangetheory

I had a friend talk me into trying out Orangetheory with her. She’s had a membership for a while and loves it. She’s also the one who talked me into going to SoulCycle. I knew nothing about Orangetheory so I figured why not give it a try.

If you’ve never been it’s basically circuit training. They had us using the rowers, treadmills, bosu balls and free weights. Apparently it’s different every class. For the first twenty minutes I would say I hated the class. I like knowing what I’m in for and what to expect. I felt like I was trying to find my way for the first part. After a bit I got into the flow of things and started to relax and get into my workout.

There is a large screen and it shows everyone stats as they’re going. I like but hate this. I like being able to see my own stats but seeing others compared to mine brought out my competitive side. They have colors for heart rate zones. Grey(lowest), blue, green, orange and red(highest). The goal is to keep your color in the orange. Every so often the instructor calls out everyone’s names who are in the orange to praise them. I didn’t hear my name one of the times which pissed me off. (There’s my competitive side.) No I wasn’t pissed at her, I was pissed at myself so I pushed harder to get my heart rate in that orange target zone.

After the class ended my friend asked how I liked it. I honestly felt indifferent. I really feel like I need to go again and give it a second chance. The confusion at the beginning, trying to find my way, really threw me off. However, like I said I did start to like it eventually. So it looks like I’m going back to give them another try. That way I can really give them a fair chance now that I know what I’m in for.

As I said before, I HATE group classes. I didn’t love this group setting but it definitely could have been worse. My class was small (8 people) which I didn’t mind too much. Apparently during busy times the class can have up to 20 or so. That would not work well with me. Too many people to “compete” against. Lol 😂 At least I’m honest right!?!

If you’re thinking about trying Orangetheory I’d say go for it. Again, I’m indifferent. Hopefully once I give them a second try I’ll be able to decide whether it’s something I could continue doing on occasion or just push of to the side as a “well I tried.” So for now my opinion of them is to be continued……

Apple Cider Vinegar benefits

Growing up, my dad had me taking a tablespoon of apple cider vinegar for as long as I can remember. I never understood why except for that it was “good for me.” Now having gone to school and learning a thing or two about ACV, I understand the real reasons why my dad had me taking it. Yes I’m short it’s healthy for you, but there are SO many health benefits to taking it. To this day I still take a tablespoon of apple cider vinegar (3 times a day) in a bottle of water ever day! Yet another fantastic healthy habit my wonderful holistic father instilled in me at an early age! Below are just a few benefits of ACV!

1. Relieves symptoms of acid reflux: Acid reflux occurs because of low stomach acid levels. ACV helps to balance this back out.

2. Helps reduce constipation, bloating and gas: ACV helps control the growth of unwanted yeast and bacteria in the stomach and intestines.

3. Lowers blood pressure: ACV contains potassium which helps balance the body’s sodium levels. This helps you maintain regular blood pressure levels

4. Helps detox the body: ACV detoxes the liver by helping remove harmful toxins from it. It also helps stimulate circulation within the body.

5. Improves skin health: The antioxidant properties in ACV help prevent skin aging.

6. Aids in weight loss: ACV helps you feel full.

7. Helps reduce night time leg cramps: Cramps can be caused by low potassium levels. ACV is high in potassium and can aid in reducing and eliminating leg cramps

There are so many more benefits but these are the ones I mainly take it for!

Posture when working out

My mom used to harp on me the importance of posture. Mind you she was referring to me sitting upright in a chair, not slouching forward. However, some people don’t think about posture when working out. Did you know there’s a right and wrong way to lift in regards to posture?

When you do most exercises, you should have your spine aligned. That means you can draw a straight line from the top of your head down to the lower part of your back. (Mind you this does not relate to EVERY exercise) You’ll often see people in the gym leaning over, lifting weights while looking in the mirror. Their neck will be bent and head turned. This is not good posture/form. You are actually putting strain on your back and neck. I understand looking over to check your form, but don’t watch yourself in the mirror the entire time you lift. Keep your spine aligned and make your muscles work without straining them due to bad posture.

When doing things like a shoulder press or curls, face the mirror so you can see yourself. Are your shoulders square and are you sitting upright in a “proud” stance? Make sure your shoulders aren’t rolled forward with your back hunched. You can feel a major difference when you hunch forward vs sitting upright.

Posture may seem like a minor thing to some but it can drastically affect the success of your workout. Next time you’re in the gym focus on your posture. See if your workout feels any different!

Foods you should always buy organic

Some people buy everything organic. This isn’t necessary. However there are a few foods you should always buy organic. Not sure which you should buy organic and which you don’t have to? It’s easy. If it has a thick skin that you don’t eat, like an avocado, you don’t need to buy it organic. Pesticides cannot penetrate the thick skin of an avocado so it’s protected. Same for bananas, spaghetti squash, oranges, etc. Foods like tomatoes, zucchini, spinach, etc with skin you do eat, you should always buy organic. It is also recommended that you buy meats and dairy organic to avoid any added growth hormones that are given to the animals.

Materials and practices not used in organic farming include:

1. Synthetic fertilizers

2. Sewage sludge as fertilizer

3. Synthetic pesticides for pest control

4. Irradiation to preserve food

5. Genetic engineering

6. Antibiotic or growth hormones in livestock

Organic tends to be a little pricier most times than the non organic. But wouldn’t you rather pay a higher price to protect your body from unnecessary and harmful chemicals you could potentially ingest?

To learn more I recommend reading the USDA blog post on organic foods!

https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means

Reduce Cellulite Naturally

Everyone battles cellulite. Some more than others. There are a few natural ways you can minimize its appearance:

1. Apple cider vinegar: Elements found in ASV such as potassium, magnesium, calcium and minerals, play a key role in flushing out toxins from your body. It helps reduce bloating as well.

2. Clean eating: Reduce or eliminate processed foods and sugary foods from your diet

3. Hydrate: Drinks lots of water. Water helps to naturally flush out impurities from your body.

4. Build muscle: Muscle toning helps to act as a “filler.” Your skin will look less dimply with muscle.

5. Massage: Increasing blood circulation to areas with cellulite will help minimize its appearance.

Cheat meals

Ryder and I spent the weekend eating and hanging around the house. We ate practically everything in sight. Ok maybe that was just me. Needless to say my body definitely doesn’t bounce back as fast as it did in my 20’s! I’ve been a bit bloated these last two days so I’m glad to be back to my clean eating schedule. Do I regret or feel guilty about the food I ate this weekend? Absolutely not! I eat clean and lean 75% of the time. The other 25% of the time I choose to enjoy and eat as I please. I’m not one who will completely deprive themselves of good food.

I think some people’s biggest downfall is they crave a “cheat meal,” have that meal then feel so guilty afterwards. Why feel guilty? If you work hard all week at your workouts and eating well, why not reward yourself!?! As long as you aren’t eating these “cheat meals” regularly a couple times a week, you’re fine! Pick one night a week and indulge. Or do what I did and have a weekend where you splurge, then get yourself back on track for the next few weeks. One day of bad eating won’t kill you. Neither will one weekend. The weekend may set you back a little further than just one day will (hence me being bloated and a little slower than normal). But like I said, it’s fine if it’s not a regular thing. Life is too short. Have that steak, burger, etc. Just do everything in moderation!