Macro Monday (Full Day's Worth of Meals)

Macro Monday (Full Day's Worth of Meals)

 If I told my 17-year-old self that I would be blogging about ‘What I Ate In a Day,’ I would probably have serious concerns about my future 25-year-old-self. But here I am, and here you are, so I guess you’re interested?

DISCLAIMER: Macros are individual and based on things completely unique to YOU, YOUR BODY, YOUR ACTIVITY LEVELS, YOUR DIET HISTORY, YOUR GENETICS, YOUR GOALS so using my macro numbers will likely not help you too much. I’ve done quite a bit of research and trial and error to get here and would be happy to help some of you do the same, but these are not your numbers. Just an example! (this post gives more info)

Comparison Traps-- The Game that Needs No Teacher

Comparison Traps-- The Game that Needs No Teacher

I want to talk about an unpopular, but very important topic---the trap of comparisons.

It’s a game that needs no teacher. I see kids start as early as K-5 comparing sneakers or hula-hoop colors at school. And as we get older, the objects may change (vacations, houses, relationships, bodies), but the root remains the same--discontentment. Since the majority of content I share in this space centers around travel, fitness and food I’ll start there. Blogging, Instagram, Facebook profiles are a highlight reel of our lives, not a live feed. There isn’t an audience for posts or pictures of me folding workout clothes (although I spend plenty of time doing it)....

Simple Summer Weeknight Dinner (low carb)

Simple Summer Weeknight Dinner (low carb)

This past weekend, I experienced something for the first time in my life--a wedding of two people over the age of seventy-five. My husband's Grandma married a man from her church in small, sweet church wedding ceremony that included her kids and even some grand kids. The pastor talked about making the most of their "twilight" years and being a team in their service for Christ and each other for as many years as they have together. It got me thinking of the marriage years I'm in right now, and how I don't want to waste a single day with Drew for however many years we have. All that deep thought resulted in me thinking of a dinner I could make him that included some of his favorite flavors. I'm a firm believer in the "little things" that show love day in and day out and create an environment of thoughtfulness and fun for the other person, so here's how our little dinner went down:

Crescent City, CA has World's Best Window Seat

Crescent City, CA has World's Best Window Seat

Last time we left off the travel portion of this blog, we were leaving Crater Lake, Oregon and en route to Crescent City, California. A few podcasts, potty breaks and a skype gender reveal party later we made it! That’s right, some of our dearest friends were having their gender reveal party during our trip so we made sure to stop at a Wal-Mart (in a pocket we actually had service) to be FaceTimed in on the fun. The conveniences of modern technology allowed me to win yet another bet (I chose boy, Drew chose girl)....

When Eating Feels Like a Guessing Game

When Eating Feels Like a Guessing Game

“Eating healthy” seems to be a phrase packed with so many different meanings for different people. For some, it’s “dairy-free,” “Paleo,” “Whole30 approved,” “gluten-free,” “vegan,” “clean,” and so many more labels that it’s hard to keep track. I’m not going to take the time to define each one, because none of them is a secret weapon that will allow you to lose weight, feel great, and banish all your health problems (sorry if that’s what you were looking for).

Something my sister learned and stuck with her as I've tried to teach her more about this, is that our body must be able to trust us to feed it CONSISTENTLY in order for it to respond and burn fat, or build muscle, or change in any way. (no yo-yo dieting)

Fitness Ruts and Cliques

If you've spent any time in the fitness realm, you've probably discovered it's flaws. There are misconceptions, skewed senses of reality, imbalance and many more, but one I've been thinking about more recently is it's cliques. And before this turns me into a middle schooler complaining about exclusive friends, let me clarify what I mean. 

People get into their comfort zone of preferred fitness and find identity in that label, that community, routine, clothing and never get out. If you prefer running above all else, you're a "runner" and you identify with the costly shoes, races, weekend long runs, 'track Tuesdays,' chafing, etc. Then there are the crossfitters, the yogis, the meatheads, the cyclists and spinners, and on and on it goes. The purpose of this post is to help you realize there is tangible benefit to venturing out of your 30 minute treadmill run, 20 minute weight session five days a week that hasn't changed in the past three years (or however it looks for you).

Before this sounds to preachy, I'm going to use myself as the prime example--a runner who liked to run, run, and run on the soccer field when the opportunity presented itself. The weight training I did was after my run.....if there was time.....and the weight section was open......for about 25 half-hearted minutes. I did the same exercises, same repetitions, weights, and probably looked bored to tears. And other things were just as predictable--when I got into the thick of a marathon training cycle around 40-50 miles per week, injury or nagging pain would inevitably follow. I would complain to a Physical Therapist friend who would check me out and remind me the importance of cross-training, stretching, easy runs....blah blah. (I know you runners can relate....)

Honestly, I don't know when the change started happening, but somewhere along the way I started enjoying the weights. This motivated me to research some training plans, develop a split (working different muscle groups on different days), and challenging amount of weight. It became a new challenge that wasn't a chore and I found myself looking forward to it during a run. I think it's because there are so many different exercises that can be performed--it is more mentally engaging to me now. Weight training allows you to transform your body in a way that running just can't--building shoulders, defining your core, or developing glute and hamstring muscles. Now, I still love to run, that will never change, but I have come to find a supplement that has it's own place in my routine.

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You may be wondering if running has taken a hit.....and the answer is yes, in some ways. I probably don't have the mental stamina or endurance to run a 16-20 miler well right now. But let me share with you a little story of encouragement that happened last Saturday! Friday night, Drew and I were laying in bed talking about different goals and future opportunities and he randomly said, "you know, I bet you could beat your current 10k PR (personal record)." And that's all he said....sneaky. He probably knew that it would find it's way into that part of my brain that loves a challenge because the next morning I gave it a try. 

Granted, I ran at the gym, so take it for what you will, but after a warm-up mile, I started the 10k getting faster and faster and finishing at 40 minutes flat! 40 (6'27 average pace per mile) was a three minute improvement over my previous fastest which was outside and included a few rolling hills (so yes, it would be close).

My point of sharing is not to brag, but to show you that there is benefit to regular, hard resistance training and that it has actually improved a completely different form of exercise. There are simply factors of fitness that running alone cannot accomplish for our muscles, and vise versa. The combination of weights and HIIT (high intensity interval training) supplemented with running has been the sweet spot for me recently, but maybe yours look completely different, that's fine too!

The purpose behind post is to challenge the label you have and relinquish some of the identity you may have developed as a result.  Remember that there is balance to be had, new ways to release those endorphins that will have a profound impact on your well-roundedness (preverbiably, of course!), longevity and enjoyment as an athlete.


For anyone interested in becoming more consistent with weights, here are some excellent resources I have used from Lauren Gleisberg


DO you struggle with Fitness Ruts?

I definitely don't gravitate towards yoga or stretching and I ought to work on it.....

What's Your Favorite go-to workout routine?

Definitely a BBG (Beach Body Guide) Leg Day--it's the perfect mix of sweaty cardio and weights!

Protein Ice Cream

Alright, this is how you know things are getting more personal between us-- I don’t give out this recipe to just anyone. And to be honest, it’s been a process of trial and error of which you and your cravings are about to seriously benefit! I love having this to look forward to every night (seriously, every night). In the dead of winter when I’m praying that Greenville County decides the flurries of snow warrant a day off, you can find me eating this ice cream and begging Drew to snuggle with me to offset the chills.

I really enjoy going to bed full and this is a great way for me to fill out my macros with a treat that satisfies my sweet tooth while not derailing progress. I basically choose the “toppings” based on the macros I have leftover and if I need more carbs, fat or protein.

Since this recipe higher in calories and especially protein, it holds me over pretty well through a workout the next morning as I don’t typically eat before I go to the gym. Try the recipe out and comment/tag me in your creations!! (madeline_moves) on instagram! I'd love to see your toppings and creations!

I use the Nutribullet for this and I have found it works better than a traditional blender (I use the smaller cup and it fills the whole thing--so I basically have a pint of ice cream every night). I have tried the Vitamix and other blenders/food processors and I really do swear by the Nutribullet (especially the individual cups).

Ingredients

  • 2 cups ice
  • ½ cup Cashew Milk
  • 1 Scoop Vanilla Protein
  • 2-3 TBS Liquid Egg whites
  • 1-2 TBS Dark Cocoa Powder
  • ¼ tsp Xantham Gum (thickening agent, not necessary, but helps with the texture)
  • Liquid Stevia to Taste (I usually do 3 good squirts)

Directions

The directions are so simple, but I put the ice in first then all the other ingredients and BLEND (alot)- I even get in a little extra arm workout every night as I shake my nutritbullet to help it along! I try to avoid adding to much liquid in an effort not to lose the "frosty" consistency.

Literally shake it to get the right consistency--it's an art!

Literally shake it to get the right consistency--it's an art!

Traditional Toppings for Me: 

(I won't have all of these at once, but these are the ones that make appearances on the regular)

  • 2 TBS Cool Whip Lite
  • ½ Power Crunch Bar Salted Caramel (or)
  • ½ Good2Go Bar
  • 1 TBS Trader Joe’s Creamy Peanut butter
  • Cacao Nibs

MACROS toppings included:

(349 Calories) 18C/18F/30P (powercrunch bar) or 25C/15F/31P (Good2go bar)

For me, I’d rather keep fats and carbs a little lower throughout the day to fit this in, although with the macros this reasonable it’s not hard to do at all! I would also ALWAYS eat more of something less decadent than a tiny portion of something calorie-dense. If you go into this recipe thinking you are going to get to eat a whole pint of Ben and Jerry's ice cream, you WILL be disappointed. But if you consider how much of my ice cream you get to eat for the same amount of calories as a small serving of Ben and Jerry's, it might be more appealing. I'd choose this any day!


As you can see if you've followed me on instagram for any amount of time, this 'ice cream' tags along to fireworks shows, movie dates, soccer games, you name it! I can promise you, if it’s 9:00 pm, I’m partaking with a big smile on my face :)

 

What's your favorite ice cream flavor?

I think Extreme Moose Tracks or something with coconut

Would you rather have something small and decadent or more of a lower-calorie option?

MORE! I like big salads and things with lots of volume,

Tag Me on Instagram if you make it!! AS always, if you choose to order Good2go Bars, you can save 20% with the Discount Code "Moves" in Checkout :)

 

 

Crater Lake Loving

Crater Lake Loving

This post is brought to you from a person who get slightly stir crazy on car rides longer than 2 hours.....and it's been 4 today, for the third day in a row. With that being said, I have been reminded by Drew (the much more patient one of this duo), that this is a trip can't be done without driving and that many people don't have the opportunity to go on a trip like this for two weeks and see all that we are able to see.....by driving. And he's right and I'm extremely grateful.....and still counting down the minutes until I can run a lap around the next gas station.