Sharing a Stranger's Story :)

To start this post off right, I wanted to share this picture. I LOVE this quote! Seriously, don't be afraid to sit in the front row of your life. It's YOUR life. YOUR story. SHARE IT!!! Share anything you want. You seriously have no idea who you are inspiring, motivating, helping, etc. Just start talking and doing the things you love and the right people will follow you. The right people will support you.

With that said, I want to share this wonderful story I encountered last night. I decided that I needed groceries after this awesome snow storm. I went through all of my frozen meat, veggies, and fruit. I was getting to the point of scrambling up what I had left in the house to make a meal. So, off I go to Meijer's. First off, can I just say that I will be grateful when the stores are stocked again?? I couldn't find half of what was on my list!

Anyhoot, during my adventure to the store I stopped by the deli to get my turkey and I happened to have a lady wait on me. I've seen her before back there, but couldn't tell you her name or her story. The whole getting too personal thing is forbidden these days with ANYONE it seems like, but for some reason she felt compelled to reach out to me. I'm glad she did because what she told me next really got to me....in a good way :) 

She asked me what kind of turkey I wanted like any other customer service person in the industry would, so I told her the honey roasted turkey and can I have it thin sliced. She then asked if I wanted low sodium (It's like she knew my plan all along!). I said of course! You can never be TOO healthy. Anyways, she started to tell me her story. She said she had to start watching her sodium intake due to some medical issues. I said I can understand and I hope everything is going well now. Most people would stop there, but she didn't and I'm happy she didn't. She went on to explain that she was diagnosed with Type II diabetes and high blood pressure, both are VERY serious and cause VERY serious issues and lead to other medical issues if not taken care of. I was kinda thinking to myself, hmmm she really wants to tell her story to someone cause no one usually comes out right and says that to a stranger, so I did what I do best and listened. For an entire year she watched what she ate. She measured her sodium intake among other things like sugar and cholesterol and in a years time, she proudly told me she is free of any meds for both her Type II and high blood pressure. She is FREE!! She also lost 70 pounds in the process, which just rocks in my book cause that's really freakin hard to do anyways. 

The reason I was so inspired by it is because I myself, have gone an entire year of no medicine for medical reasons because I watched my food intake. My other reason I felt inspired is because she felt like she could trust me enough to share her story. Trust goes a long way in the fitness world as it does anywhere else. She could have told her story to anyone else (and she may have), but she felt like she could tell ME. a STRANGER, someone she doesn't know anything about. Isn't that awesome??!??!? And the best thing about it is, it wasn't her weight that she was focused on. It was her HEALTH! Her health was more important than any magazine covered model or skinny friend of hers. She took control of her life and that is a story I will gladly spread around the universe. 

Don't be afraid to tell your story peeps! You never know who might be inspired by it. People ask me all the time how I stay motivated and honestly it's hearing everyone else's success stories and for those that tell me I've inspired them. It makes me want to push harder because now I know people are looking up to me in some way and I'm inspiring them to make their own success story. That's a really important job and it really makes you hold yourself accountable. Now, I obviously was not any part of this person story and I will never claim to be, but my point is I got to hear it and it's something I won't forget either. She wasn't afraid to be proud of herself and that just makes me smile for days. 

Keep pushing! Consistency is key and if you want it bad enough you will get there! Be patient, be humble, be you. 

~Ditty

Couples Who Train Together Stay Together. Single friends- read this too!! You are included! Leave no gym rat behind!!

How many of us need a training partner? How many of us wish our significant other would get healthier and train with us?? I know I do! I'm slowly but surely getting the boyfriend to come with me to the gym. He's fairly fit anyways, being that he's in the Army, but he could still use some work ;) 

And I say that in a helpful, I love you kind of way. How many times have you heard your other half say " I wish I looked like this...." or " I wish I had those abs.." Or even, "I wish I could run this far..." Well start answering their questions by including them in your workouts! I know my bf goes running with me and on occasion will lift with me if our schedules match up. I HIGHLY suggest this because not only are the 2 of you getting healthy together, it's something to do together that doesn't involve sitting in front of a TV or spending a great deal of money (See, I always try to find cheap things to do!). 

For those that don't have a significant other, how do you stay motivated? Do you have a workout partner? Do you have someone holding you accountable that is trustworthy? I know I help tons of friends via Facebook and hopefully through these blogs as well. Just because you aren't physically near them, doesn't mean you can't check in and make sure they are staying on point :) 

The reason I stress a training partner of any kind whether it be your other half, your best friend, or even a personal trainer, you are more likely to see results sooner when someone is making sure you are accountable for your goals. These partners are especially helpful for the days that you don't want to go to the gym. I have those days too. I'm human just like you and believe me there are days I literally roll out of bed and it takes me 25 minutes to get ready cause I am being that lazy. But I still go and I am always thankful I go every time. I'm more energized, my mood is better, and my overall attitude is just positive. The days I don't work out with the bf I report to him (whether he wants to hear it or not) because I NEED someone to hear what I accomplished and what I need to work on. And 9 times out of 10 he harps on me if he feels like I can go further or do better and as much as I want to punch him in the throat, I love him for it at the same time and usually end up going harder the next workout. 

All in all, FIND A GYM PARTNER!!!! Find a friend, family member, significant other, make a new friend even if you have to and just start training together. You both will have an awesome relationship/friendship when you are reaching goals and becoming better versions of yourself. 

P.S- I do this with the kitchen too. I cook so that it's healthy. I swap recipes with some friends to spice it up and help them out as well (they are helping me too!). When you change your life in one spot, it will spread out to the other aspects of your life and you will start seeing a change, and most likely a positive one. Make this a lifestyle! It's worth it!!

~Ditty

At first they'll ask you WHY you're doing it, but then they'll ask you HOW you did it.

So, it's day 3 of being snowed in and I'm about to go insane!!

People have asked and continue to ask me, "Ang what are you doing to get these results?" "What food plan or workout do you do?" Well, I'm here to tell you that first off, my routine will be slightly different than everyone else's. It's not because I think I'm special, it's because no 2 workouts are the same and no ones results will be the same as mine because our goals are different. Some are out there to lose weight, or gain, tone, or maintain. No 2 nutrition plans are the same either. There are so many factors that play into your plan, i.e. chronic disease/illness, allergies, disabilities, etc. Below is what I have done and am currently doing. As much as I would love to swear by this for others, I won't and don't suggest anyone trying anything until they get a physical or meet with a nutritionist. (Unfortunately, I am neither a nutritionist or doctor, but I can guide you once you visit with them and know what you can and can't do). 

The above picture is my most recent progress pic. I started taking official measurements in April of 2013. I am currently working on a few things, so I have not taken any other pictures since. I want abs and a booty that's muscular, not flabby!! I will get them both! :) But basically it's all in the kitchen and that is something I'm currently working on. 

Your first battle is just that, the kitchen. You HAVE to eat clean if you want to see results. Processed, fried, greasy, and most sweets and of course alcohol and soda will wreck your results over time. I'm not saying you can't splurge every now and again, that's why they call it a cheat meal, but you gotta make sure that cheat meal is once and once only! You can't have a "cheat" meal every day.  I have a cheat meal every 2 weeks. My last one was New Years Eve. My next one will be sometime next week (yay for a night out!). As far as what I actually eat from day to day I will list this below:

***Morning and afternoon snacks can be switched around if need be****

Breakfast- Usually a low carb piece of toast or egg whites with an 8 oz glass of orange juice

Morning Snack- Fruits or veggies. Sometimes a protein shake depending on the day (my work schedule goes back and forth on times so sometimes I am home to make those for snack time before heading in)

Lunch- Lean protein, veggies, fruits, salad

Afternoon Snack- My newest favorite snack is all natural peanut butter with dark chocolate Hershey kisses (if you have a peanut allergy, there is a PB called Sunbutter made with sunflower seeds. Tastes like a low fat peanut butter, but keeps you from going to the hospital or using your EpiPen :) Also, may need to find a different source of dark chocolate. Hershey's are known to be made in peanut factories) <~~~ My nephew is allergic, so I constantly look for alternatives! I will try to throw those in when I find them :) 

Dinner- Lean protein, salad, low carb pasta or wheat pasta if making a casserole (If you eat carbs of any kind at night, make sure it's before 7. That gives you about 2-4 hours to burn it off with evening activities)

Anytime- Veggies are unlimited, Most fruits are unlimited, but can satisfy you at anytime without setting you over your calorie count if you are counting. And of course WATER, WATER, WATER!!!!

The best way to think of this meal plan is when you were back in Kindergarten or just a kid in general. Always reminded me of when we had to pack our lunches and bring snacks for everyone for snack time!

As for my fitness schedule- I workout 6 days a week allowing me one rest day (Usually one day during the week as my schedule can get a bit stupid sometimes). I do strength training 3 days a week and cardio 6 days a week. My cardio consists of a combination of running, jogging, walking, HIIT, and plyometrics. I am currently doing ChaLEAN Extreme on my own time which is a 16 week program with 3 phases of strength and cardio combinations. I am in week 3 and will definitely bring some of these workouts with me to my training sessions :)

***I have to throw in there that the boyfriend bought me the best 1 year anniversary gift ever!! He got me a Fitbit Force...I know I know, you're probably thinking "wow he had guts to buy his gf a weight loss gift. She's gonna be so hurt and mad...WRONG! It was the best thing ever and my face lit up as soon as I saw it in the box! Tracks my sleep, steps, calories, water intake, workouts, etc. This little wrist band is by far the best gift I've ever gotten to help me reach my goals. I think I found me a keeper. He just gets me sometimes <3****

And last but not least, GET SOME REST!! I know it's hard with the crazy world today to get the full 8 hours of sleep, but it can be done with a lot of discipline. No matter what your lifestyle is, you need to train others around you to respect your new lifestyle of fitness (without offending them of course). My friends were not used to it for the longest time. I would get phone calls in the middle of the night and I finally made an announcement that the former night owl Angie that we all love can no longer play past 10pm. I made myself have a curfew and they respected it. They understood and most of them today are a large part of my support circle :) Besides, you  burn more calories at rest, so why wouldn't you wanna sleep for a bit??

What are some of your workout routines? Where do you need help the most? The kitchen? The gym? What questions can I answer to help you stay motivated and on track? 

~Ditty

Things to put on your grocery list

If anyone is needing help at the grocery store finding healthy ingredients and foods, please save, print, store, copy and paste this picture somewhere that is convenient for you. This is the best one yet that I have found. One trick to staying on the healthier side is buying foods on the outside perimeter of the grocery store. That's where the deli, fruits, veggies, dairy products and lean meats are located. When you start making your way into the middle is when you start seeing more of the processed foods, which lack the nutrients you need. What are some of your favorite healthy foods to buy? What is your go to? Post below! I want to know! 

Snowed in!!

Hey hey!! Is anyone else snowed in!??! My entire state might as well be closed lol We are actually being told it's illegal to drive anywhere right now :( 

For today's blog I thought I would talk a little bit about nutrition and soda. How many people rely on soda as your best friend??? Well, STOP! It's awful for you! Not only does it not hydrate you and it's FULL of sugar, it can cause a lot of other health problems as well. It's linked to weight gain and fatty liver disease (basically where fat builds up in your liver, also known as NAFLD). It spikes your blood sugar and destroys any vitamins you might have thought you were taking in. Also, a Gatorade is fairly equivalent to a soda with the amount of sugar in it. So, don't think you are doing any better when drinking a Gatorade. If you can't help it and you just have to have a soda of any kind, please stick to the regular and leave the diet drinks behind. But always know water is your best bet and is usually free (unless in a bottle) and more accessible than paying almost 2 dollars for one out of a vending machine. I personally bought a Britta Water filter and LOVE it! I have saved about 60 bucks a month since buying it and I'm saving the environment by not buying plastic bottles :)

A little more focus into the diet drinks. The famous word that's been thrown around us is Aspartame. It's HORRIBLE for you. Things such as anxiety and depression can be caused from it. I would know about the anxiety part, it was part of my health issues (I am anxiety attack free for exactly 371 days!!!). 

1st- It messes with your skin. i.e. can cause a greater chance of more acne.

2nd- It alters your mood. Over time it can cause anxiety, depression, and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity right under Arsenic. 

3rd- Weight gain and belly fat. That one is pretty self explanatory. 

4th- Diabetes and Heart Disease. Another self explanatory one. With weight gain and belly fat, there comes the possibility of diabetes and heart disease. Both are scientifically linked. 

5th- Kidneys become sluggish. There is a 30% drop in kidney function after only 2 servings of diet soda a day. 

6th- Aspartame is linked to cancer. This was found to be linked through exposure in the womb. Some studies have linked lymphoma and tumors in rat testing. Also, beware of the BPA in cans and the caramel coloring.

Want a Diet soda yet?!?! I hope your answer is no!! 

As far as water goes, it is your best friend. The more water you drink, the less water weight you will carry and the more calories you will burn. The worst thing in the whole world is eating healthy and then seeing that you GAINED weight. Before you freak out, it is most likely water weight. When you don't drink enough water in a day, your body clings to the available water in your system. The body sort of spazzes and doesn't know when you will provide it with more water, so it stores it. All of the excess water that has been stored is what you are seeing on the scale. A recommendation is to drink 2 liters of water each day, or 8 glasses :)

If anyone has ANYTHING to add to this or if you have questions, please do speak up! I want to hear from you :) 

~Ditty

Let me introduce myself :)

I'm not sure who all will see this, but if you do, welcome to my journey!! While these will be mostly fitness related posts, I will always, always answer real, everyday, issues. I'm human too :) I started my fitness journey about a year ago. I decided to lose weight after January 1st of 2013, just like everyone else in the world. I fell off the wagon a couple times due to stress and laziness, but I still tried to stay active when I could. I had issues with the eating clean concept and just wasn't quite sure where to start and got frustrated easily. April 1st of 2013 rolled around and I had had enough. I literally woke up, looked in the mirror, and said "WTF are you doing to yourself Ang?!" And that was the day I decided to change my life. I told EVERYONE so that I had no excuses to quit. I cleaned out my pantries and fridge and replaced processed food with fruits and veggies, lean meats, and WATER. Water became my new best friend. Ever since that day, I have literally done a turn around physically and mentally and couldn't be happier. 

With all of that said, a little bit about myself. I just turned 27. I have a loving boyfriend whom I did 9 months long distance with and then his wonderful soul decided to move to me in order for us to have a "normal" relationship. We have been together for a year and a couple months and he has been my biggest supporter among other friends (He has to put up with unfiltered complaining when I don't want to workout or eat well haha). I have a full time job that I love and due to my current weight loss, I decided to pay it forward by becoming a certified personal trainer back in November 2013. I have one of the best support systems and that has made all the difference in the world to me. It keeps me motivated and it keeps my spirits up on those not so easy days where the world wants to tear me down (yes, the world still likes to do that even if you are slightly successful with your goals). 

This is mostly an introduction post, but I basically would like to share my journey and help others. I want people to ask me questions, share their stories, and trust me with their journey's. I will warn you, I don't do negativity. It used to be a huge part of my life to the point where I used to just put up with it because I thought I had to. It dragged me down and I've stopped accepting it as the norm. So if you want to be negative, I will kill you with kindness and politely ask you to change your attitude or leave my blogs alone. I want to help as many people as I can and tearing them down is not my style nor will it help anyone in the end. We all have bad days, but 9 times out of 10 on those days we are just looking for something motivating and uplifting. That's what I'm here for :) So please, enjoy and chat with me!! I hope I can make a difference in this world somehow, so it lead me to this :)

~Ditty