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Hello everybody! Welcome to Weigh-In Wednesday!

Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction

 Erin @ She's A Big Star

A weekend wedding - med school style!

*Audible Sigh* Someone please just shoot me or shoot my scale. I'm tired of looking at it. 

Weighing In

Height: 5'8"

SW: 236.2

Last week: 202.4

This week: 203.6

Change: +1.2

Total Loss: -32.2

Another great week ruined by an overindulgent weekend. I'm just so fed up with myself. It's easy to isolate this as a temporary gain - just one week - but in reality, I've been STUCK yo-yoing at this weight for over two months now. I should be WAYYYY past this.  

Despite everything I know, everything I learned, I'm still a slave to the scale. I weigh myself DAILY. Sometimes multiple times a day. For instance, last Friday morning I weighed myself to discover a great loss - I was SO close to my goal. Then on Saturday I weighed myself and I went up a pound despite a great day of eating and working out. Well...I took that as a license to eat whatever. Screw it, doesn't matter what I do, I'm just stuck here. We went to a wedding out-of-town Saturday and out afterward. Sunday we went to out to lunch with a work friend of Nick's and watched the World Cup Final. Totally off the wagon - why? Excuses. Same story different weekend.

Lesson learned, I'm off the scale until next Wednesday - I put it under the sink and will be resisting the urge to obsess.

Despite my obsession with the scale, I still feel like I'm making good progress. My clothes are fitting better than they have in years. I bought a dress from The Limited two years ago and was FINALLY able to fit into this weekend. I wore a dress to the wedding Saturday that barely passed as acceptable this time last year. I feel stronger, I'm running faster, I'm able to complete Turbo Fire workouts that I never could finish before. Things ARE changing. I just wish I could SEE it instead of just FEEL it. Does that even make sense???

Nick (and my Mom, etc) tell me I'm too hard on myself. It's that perfectionist attitude - I'm either going to do it right or not at all. Very black and white and very dangerous for weight loss and health. I need balance, I need moderation. Slowly I have to start using these "non-scale victories" to judge my progress more than the scale. When I do use the scale, I CANNOT allow myself to react emotionally. Am I the only one doing this?

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Enough about the scale. *bitting my thumb at you, scale* Now for something more exciting! 

The summer is halfway over and if you're like me, you've had plenty of excuses when it comes to reaching your fitness goals - weddings, picnics, family time, and more. 

Let's stop focusing on the negative and spend an ENTIRE month consistently making time for exercise, healthy, mindful eating, & stress reduction!

I hope you will join me - I certainly need the accountability, support, and motivation. We START MONDAY, JULY 21 and END AUGUST 19 (although it won't really "end"...this is just the beginning!). Let's check in via social media using the hashtag #midsummer30for30

Leave a comment below telling me if you're in and feel free to email me with your ideas and questions - prettystrongmedicine@gmail.com. I'd be happy to suggest a workout program, meal plan options, or anything you need! We can do this together.

If I notice people are being especially active in the challenge, I will be awarding a few random prizes - samples of Shakeology, a bonus DVD workout (PiYo, anyone?), and who knows what else! 

Are you in? 

I'm new to this whole eating clean, meal planning business. In college, most of my meals came from the dining hall or the sorority kitchen - the rest came from Pizza Xpress or Jimmy Johns. My senior year of college I started to make food on my own but I mostly survived on eggs and prepackaged meals and snacks. Growing up we didn't do a lot of cooking either - it was just my mom and I. She worked hard and I was busy with my activities - many of our meals were in restaurants and boxes.

My point is, I'm still learning to cook and bake well. Our meals are simple. No four course dinners here! Still, I really enjoy cooking and learning new recipes and I try to add a new recipe to my repetoire every week.

In order to stick to our newlywed/med student budget and eat healthy, I rely on a few simple staples to get us through breakfast and lunch for the week - sometimes dinner if I'm feeling lazy or we have a lot of leftovers.

The following are NOT fancy recipes that should be featured on Pinterest but rather a quick guide on how I keep us fed and watered on a budget. 

1. Breakfast Cassarole 
We eat A LOT of eggs in our house! They are cheap, full of nutrients, and keep me full until lunch time. Cooking eggs is certainly less convienent than pouring a bowl of cereal - especially if I'm pressed for time. That's why I started baking an egg cassarole ahead of time so that all I have to do is pop it in the microwave and top with salsa or avocado! It's a super simple recipe that you can customize however you please!

                                    

 

Depending on what ingredients you add and how big your serving size is, you can get this for 150-200 calories typically. Add some avocado, salsa, hot sauce, etc. and a piece of fruit (LOVE prunes) and you have an awesome breakfast that will fill you up 'til lunch! Lots of protein, low carb if you skip potatoes, and a great way to sneak your veggies in!

2. Roasted Vegetables
I hesitate to even label this as a recipe but roasted veggies are a staple in our house - I like to make them in big batches and reheat them later - some people might not like that but the texture and flavor is just fine to me. Name a veggie and you can roast it - drizzle with a little olive oil and season to taste. I try to limit the amount of salt I use - instead use Mrs. Dash, fresh italian herbs, pepper, etc.

I love asparagus! Paired with chicken and orzo, potatoes, and squash.

Roasted broccoli and sweet potatoes with a turkey burger.

This one is really a no brainer - I typically roasted on 400 degrees for 20-40 minutes depending on the type of veggie. Just monitor them until golden brown. You can even throw them into your breakfast casserole, meatloaf, or a variety of other recipes!

3. Turkey Meatloaf Muffins
I introduced the recipe I use (from Jamie Eason) HERE. I LOVE LOVE LOVE these! Lately I've been experimenting with different veggies and toppings. Right now, I love topping the muffins with a little sauerkraut and spicy mustard. Is that super weird? Probably but it's delish.

I like to freeze half of the batch (typically yield 18 muffins) so I don't have to eat them all at once.

Everything I eat is covered in hot sauce/salsa. Quinoa, turkey muffin, and broccoli.

4. Salsa Chicken
Another no brainer recipe that is PERFECT for so many meals - I make a batch in my crockpot and then freeze half of it.

The recipe is simple. Chicken breast & salsa. BAM! Cook on low for 8 hours (or high for 4 hrs), shred, and die of happiness.

Salsa chicken is AWESOME in tacos, salads, paired with veggies and rice, in eggs, etc. Just do it - it's the easiest thing ever.

To add a little variety and flavor, I just change the salsa - medium, hot, salsa verde, etc. If I don't want that salsa taste, I season it with whatever sounds good and add low sodium chicken or vegetable broth. 

I imagine you could also do this with turkey breast or another similar meat. Just change it up.

Stay tuned for next week when I share my favorite sweet treats and snacks to keep on hand!

When I started running last year, I had no clue what I was doing. Heck, I still don't really know what I'm doing! I do know one thing - I've found some awesome running gear to make life just a little bit easier! In my experience, the best way to find the best gear is to ask other people who have tried it before.

Without further ado, here are a few of my running favorites for summer time.

1. Moving Comfort - Juno/Fiona

Moving Comfort

A good bra is the number one most important piece of clothing - especially for all you busty women like me. I've had limited success with Victoria Secret Sport and department store bras - none have ever been this comfortable.  Bonus - I don't have to wear TWO at a time! #winning 

I typically wear a 38DD so many companies do not carry my size or have underwires that poke and prod. Yes, Moving Comfort is on the pricy side at $40-60 a pop but I promise it is worth it! 

2. UnderArmour Compression Shorts

UnderArmour 7" Compression Shorts

I realize compression shorts may be considered "baselayers" for under real shorts but I can't handle all those layers. I wear them alone. They are by far the most comfortable shorts I've ever worn while running - no thigh rub. They are thick enough to avoid being obscene but I admit I would like to find a thicker pair one day will a little more "suck em up" for Helga (my belly). 

I also love Nike shorts (aka "Norts"), compression capris from Old Navy, and leggings from Athleta (I will include these in my winter gear addition). 

3. Moisture Wicking Tank Tops

I highly doubt you have have too many workout tops - I know some people have no problem working out in a cotton t-shirt but I have to wear tanks. I don't like things on my arms while I run or workout - probably because my guns are so large and in charge. Gotta show 'em off.

Unlike my bottoms and bras, I don't spend very much on tops. In fact, two of my favorite styles are from WALMART of all places. Fun fact: I despise Walmart and all it stands for but I make an exception when it comes to their athletic department.

Danskin Essential Workout Tank

I have this style in four colors: grey, red, black, and navy, and I wear them constantly. They are flowy and don't hang on me while I sweat my butt off - perfect and cheap!

Danskin Ribbed Performance Tank

Another Walmart treasure, perfect for hot yoga as well as running! These are a little more fitted and for some reason, I love how the ribbing and fabric feel. I have this style in light blue, hot pink, and hot coral. 

UA Tech Sleeveless Tank

I'm a huge fan of Underarmour! They are less expensive than Nike or Adidas but have similar quality and the styles are so cute! I want this tank in more colors! Bring on the V-Necks!

4. Asics Gel Blur33 shoes

My first pair of running shoes were Nike's that eventually developed a big hole in the toe - apparently they tend to run small. Then I had my shoes properly fitted at a running store (DO THIS! VERY IMPORTANT) and they set me up with some Asics which I continue to use and love (although they are probably done running long races and runs). Then I bought the ones pictured above. They aren't very pretty but they get the job done. I have enormously large feet (size 13) so I settle for what I can get.

Basically, I'm a fan on Asics and haven't had any trouble with my knees or shin splints since I started wearing them. I know other brands are more popular among runners - like Brooks & Mizuno - but so far I'm happy with these.  

Like I said before, the most important thing is to get sized by a professional and find a pair that fit YOU. Asics usually run in the $80-120 price range so they aren't cheap but good shoes are totally worth the investment!

5. Nathan 5K Belt

Fancy Fanny Pack 

I run around town with my fanny pack on, my fanny pack on, my fanny pack...For serious, I love this guy. I wear it to the gym, I wear it on the run. I can fit my phone and my keys, probably a baby kangaroo if I really tried. Typically when I run I have to wear it around my waist like a belt so it doesn't move around too much so maybe I look ridiculous. I don't care. Comfort and convenience - BOOM.

6. Sony Sports Headphones

Beats

Confession time: my ears sweat. Well, probably not but my ears do get sweaty and these babies prevent my ear buds from falling out - a highly annoying problem. Plus they don't hurt my ears like other buds do. These are perfect for studying, too!

7. Body Glide

Anti-Chub Rub

We all have skin, therefore we all have places that rub - for me it's usually skin on skin chub rubbing away. In addition to the protecting my thigh gap (laugh out loud), I also lube up along my sports bra line and the underside of my arms.

You may find that medicated body powder is also a good friend post-shower to dry things up and keep rubbage from getting worse. All the rubbage, all the problems. 

8. Compression Socks

Compression Socks

Elderly people wear them to improve their circulation & prevent DVTs, I wear them for fashion...and to improve my circulation. There is mixed research regarding the effectiveness of compression socks on performance and recovery in running but so far they have been helpful for ME. I don't know about performance but I feel like my soreness is significantly reduced when I wear these during races and long runs - followed by a "soothing" ice bath. 

9. Sun Protection

Probably the most important addition to your summer running wardrobe - SUNSCREEN! In addition, I highly recommend adding a hat and sunglasses. Generally, I wear a hat/sunglasses so people can't see me (it's like my own personal invisibility cloak) but you must protect your face, eyes, and skin! 

You don't want your skin to look like a brown Coach hangbag at the age of 30 (or worse) when your body is youthful and conditioned from running! Take care of your skin - sunscreen, visit the dermatologist, eliminate rubbing, etc. 

Sunglasses, always.

So these are my picks for summer running gear! I'm pretty simple and I'm no expert but you don't have to shell out major bucks to run safely and comfortably!

Happy Running!

What are your favorite running items? Any recommendations?

 

<a href=" http://www.prettystrongmedicine.com " target="_blank"><img src=" http://i52.photobucket.com/albums/g30/cheerxflip9/WIW-2014.jpg " width="240" height="350" alt="Weigh In Wednesday"/> </a>

Hello everybody! Welcome to Weigh-In Wednesday!

Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction

 Erin @ She's A Big Star

Launching right into a weigh in this morning! Honestly I'm pretty thrilled with the results after a certain visitor came to town (ladies...) and the July 4th weekend family & food extravaganza. 

Sorry for the blurry mess. 

Weighing In

Height: 5'8"

SW: 236.2

Last week: 202.8

This week: 202.4

Change: -0.4

Total Loss: -33.4

In my last post, I talked all about the many family events last weekend and all the temptation. I definitely enjoyed myself and I'm proud that I didn't gain! Yikes.

The number one thing I've learned this year regarding my relationship with food is when you have a bad day, you get back on the wagon the next meal/day. In the past, it would take days for me to get back in gear. Now I ACKNOWLEDGE my mess up, OWN it, & then I do better next time. Cheats should be purposeful and enjoyed! Allow for these cheats/mess ups and move on.  

As an emotional eater, I know now that getting down on myself leads to one of two things - restriction or binging (usually in that order). Both are behaviors that will keep me from reaching my goals so I try to eliminate the triggers by changing my thinking. 

Switching gears, I've talked recently about how I'm starting to lift more often now that I've joined a gym with the proper equipment! I love it! I like cardio because I sweat profusely and I know I burned major calories but I LOVE lifting because I see visible results - the amount I can lift, the reps, muscle pumps, etc. I feel empowered, strong, and my cardio becomes a little easier, too! 

If you aren't strength training yet, you should be! And not with little dinky 2 lbs weights - I'd love to do a post about weight training in women so I'll save my info for that but I highly suggest you start a program - I'd be happy to send you some suggestions!

So here is what my routine looks like for the past two weeks. I know I will have to adjust it significantly once school begins:

Monday: shoulders & arms

Tuesday: back & abs

Wednesday: legs & ploy **edit** Don't forget November Project!

Thursday: swing day (fill in with whatever appeals to me)

Friday: shoulders & chest

Saturday: long run

Sunday: REST 

I'm following Erin Stern's Elite Body program from Bodybuilding.com mostly with a few minor switches in order. The cardio I choose to do varies by day - some days I may just warm up & cool down, other days I run or row, I may also do a HIIT workout (especially Turbo Fire!).

One thing I haven't mention yet is something I'm VERY excited about - PiYo! I just started the PiYo program yesterday morning. I need to see how rigorous it is before I determine how I should change my workout schedule around but I loved yesterdays workout! 

What is PiYo? It's hybrid between pilates and yoga with a twist from Chalene Johnson, the creator of Turbo Jam, Turbo Fire, and Chalene Extreme. She is absolutely one of my favorite trainers, hands down. 

I will do a review of my first week next Tuesday so get ready for that! I can't wait to see the results. 

As always, if you have any questions feel free to comment or email me! 

How was your 4th and did you get back on track?

It's been awhile since I've done a weekend wrap up but there was A LOT to wrap up from July 4th weekend! 100% disclosure - the weekend was filled with cheating on my diet/lifestyle change/etc. but  it was a HUGE improvement over a year ago. I'm disappointed that I let myself over-indulge (again) but I'm also proud of many of the choices I made. Progress. 

Nick got off work at 3 pm on Thursday so we decided to go home to Cincinnati and meet some of his former co-workers for dinner and drinks at a rooftop bar in downtown Cincinnati.

I love seeing new areas of the Cincinnati - you can live somewhere your whole life and still experience new things and new people! 

Beautiful view as always!

It's not fancy like New York City or LA but it's home!

 On Friday we didn't really have any family plans for the 4th other than a quick lunch out so Nick and I went over to our friend's Holly & Nick's for a pre-Reds game party before we headed to the baseball game. Our friends are getting married next April and recently bought an ADORABLE house just outside the city. I thought it was perfect for a new couple and decorated so cute - I can't wait to have a little house to decorate :)

It was so great to see people we hadn't seen in forever - sometimes it's a little sad being the only ones living outside of Cincinnati. Life kind of goes on without you and there's always so much we miss out on!

Friends/couples from high school

Flashback to junior year of high school (2007)

This was our first Reds game of the season so we were anxious the get down to the stadium! We always had date nights at the ballpark - we always have a good time! Of course the stadium was packed due to the fireworks after the game so much of the time we walked around and hung out instead of sitting in our seats. After the game we met friends at Holy Grail across the street from the ballpark to hang out - we even saw some Red's players after the game eating dinner and hanging out! 

Another late out was followed by one of my favorite Westside breakfasts ever - goetta omelette from Price Hill Chili. Unless you are German or from Cincinnati, you've probably never had goetta. It's sliced like sausage and made from pin oats and pork - YUM. 

In anticipation for the night time events and due to the gorgeous weather, I made sure to get in a nice sweaty run at the park! Nick and his parents took the doggie for a walk too while I ran. 

Now for my favorite thing yet - the Shrimp Boil! Some very close family friend's of Nick's family wanted to have a wedding dinner for us but there wasn't any time before the wedding so we had on it on Saturday. OH EM GEE. I've never had anything so delicious and simple before!

The boiled sausages, shrimp, corn, and potatoes in a big stock pot and just poured scoops of everything on the tables so people could eat with their hands. Everything was so so so good! All of my favorite foods in one place. For dessert there were fruit kabobs and light key lime pie - everything was perfect.  What a great idea for feeding a bunch of people - there were about 15-20 of us! 

On Sunday, we rested. And ate again. Seriously, that's all we did this weekend - met my family for brunch, had lunch with Nick's parent's, and had dinner with in-laws and grandparents. 

So that was my July 4th weekend -- family & food. 

How was your weekend? 

Go America!

 

<a href=" http://www.prettystrongmedicine.com " target="_blank"><img src=" http://i52.photobucket.com/albums/g30/cheerxflip9/WIW-2014.jpg " width="240" height="350" alt="Weigh In Wednesday"/> </a>

Hello everybody! Welcome to Weigh-In Wednesday!

Please go check out my sweet co-hosts!

Ash @ A Step in the Right Direction

 Erin @ She's A Big Star

Rise and shine WIWers! Happy to be back for another week of fun. Despite another weekend back home, I managed to lose some weight and get back on track pretty quick! Definitely making better choices in tempting situations which I'm proud of.

Last week I heard Skinny Meg and Val from Fab Chick Gets Fit were teaming up to do a 90 day accountability challenge so I decided to join them! We started Day 1 on Monday and so far it has been a success! I love having little challenges and people to keep me honest in my goals - I'm glad there are so many women out there that want to build each other up. Our world is filled with so much negativity, judgement, and sadness - let's all just be nice and help each other out!

Before pictures for the challenge:

(After the weekend I think my SW was more like 208 - this was from Friday)

Weighing In

Height: 5'8"

SW: 236.2

Last week: 204.6

This week: 202.8

Change: -1.8

Total Loss: -33.4

I decided that the first WIW of the month I will start taking my measurements in addition to recording weight and progress photos. Maybe you can join me! It took me awhile to realize that the scale only tells a small portion of the story - especially now that I'm lifting consistently. I have definitely lost inches since reaching my highest weight and once I reach a healthy weight range for my height (~130-160) I will stop worrying about the number as much.

Measuring Up (inches):

Bust: 44

Waist:35.25

Hips/AKA Helga: 46

Bootay: 46.5

R Thigh/Calf: 28 // 16.5

L Thigh/Calf: 28 // 16

R Bicep: 13.5

L Bicep: 13.5

This morning I went to November Project and was so excited to see familiar faces - two my sorority sisters showed up! Despite that happy fact, today was a partner workout which usually means trouble for me. I'm slow. I also made the stupid mistake of doing legs yesterday so running stairs was the last thing my body wanted to do. And the piggy back rides. SHIT.

Here's the thing...I don't let people pick me up. Not that anyone really tries. I don't want Nick to pick me up, I don't want a friend to, and I really, really don't want a stranger to. 

Remember these guys from gym class?

Well when I was in elementary school, our gym teacher thought it was a good idea to have someone sit on the scooter holding a hockey stick and have a partner pull them around the gym in a circle (cue extensive collisions, concussions, and tears). I was/am a big kid and I hated it! A) I hated running and pulling someone like a mule (I hadn't yet tapped into my athletic abilities...I'd rather read). B) I hated that some other kid (probably a guy) had to struggle to pull me around the gym. It was humiliating.

Exhibit A: This child should not be picked up. (Age 6) - Side note: Disney World!!!

Piggy back rides, wheelbarrows, lovers leap (Anyone ever play Ships & Sailors?), etc. I just don't do it. 

Am I crazy here? Maybe so... but I survived even though I hated it. I apologize to my partner for being large and in charge. Hopefully you got a good workout!

Other than that...I'm just continuing to get settled post-wedding - headed to the social security office today to get my new card/name changed. Thank you notes galore and starting to review material from last year so my brain will get back in medical mode.

If you've ever wondered why my knees are weird looking, they are hyperextended according to my professor.

I think I forgot to mention that Nick and I joined a new gym down the road from us - I love it! They have all the equipment I need - barbells, kettlebells, spin bikes, rower, treadmill, machines -EVERYTHING that Planet Fitness doesn't have. The best part is that it's pretty empty when I've been there! Working out is best when no one can see me so I'm pretty thrilled...Also, Nick has been joining me in the gym and I'm so proud of him! 

I'll leave you with the skyline of my beloved hometown, Cincinnati. Going back AGAIN this weekend for 4th of July fun! 

How do you feel about partner workouts?

What are your plans for 4th of July?