One Step Forward, Two Steps Back

It's a common phrase: "One step forward and two steps back."

When hopelessness sets in after an unhealthy meal, ice cream binge or missed workout, it's easy to think that one wrong move erased all progress. It's easy to think you're turning around, walking backward, to stay there. It's easy to think you haven't really changed -- your weight will all come back, you'll lose your strength, you'll overeat everyday.

You know what? That is the farthest from the truth.

There's not a single person in this world who hasn't in some way fallen short of their daily goals. We all have them, and we're all human. It's going to happen.

For some, it may happen more than others. Maybe you're just starting your journey toward a healthier lifestyle and "accidentally" ordered a dessert when you went out for salad with a friend.

So what? You ORDERED that salad, and you ate it. You chose healthy first. You don't and you won't eat dessert all the time, but as part of a lifestyle (permanent change), you'll eat dessert now and then. It's balance.

What matters is that you don't kick yourself when you're down (except for donkey kicks, those are okay!) and you don't let yourself eat desserts or white bread or drink soda EVERY day.

I've been busy moving still -- in the middle of a HUGE transition in life -- and sometimes these past few weeks, I've turned to some of my old favorite comfort foods (pizza and ice cream, for example). Each bite, I enjoyed only to leave the meal with a fear of going back to my old ways, gaining weight again, reversing my progress. Then I realized how silly I was. Yes, you shouldn't be PROUD of yourself for eating those potato chips, but SHAMING yourself can be just as damaging.

I realized that this time.

I realized I overate several days these past weeks. Yet, because it wasn't everyday, I didn't gain a single pound. Remember, over time 3,500 extra calories = 1 pound. It's an average over time. One bad day, won't bring back all the weight. It'll slow your progress down, yes, but not reverse it. Just don't overeat everyday.

I got sick for a day and had to miss a workout. Life happens. Sometimes your body needs rest. That rest day or two -- or even three if need be -- won't kill all your strength and muscle tone. It took MONTHS to get as strong as you are now, you won't lose that in one week.

I'm not writing this post as an excuse to have those days. None of us should want that miserable, sluggish and bloated feeling that comes with eating foods that harm your body. None of us should want to be lazy and miss workouts or not give our all to each workout we do, leaving us with no other choice but to remain still later in life. But negativity and hopelessness and shame when we do mess up can be just as damaging, and that's not good at all.

You've got to get back up after you fall down. You've got to realize yesterday is over and it does NOT have to define you. You've got to recognize your weakness and wake up fighting them harder than the day before.

It's where a "lifestyle" is different than a "diet." Diets end when you lose weight. Diets make you eat soup everyday for a month or allow cookies all day as long as the pounds fall off. That's not healthy. Healthy FOREVER should be your goal. Strong should be your goal. Not immediate results that disappear the moment you get them. Learn how to deal with a detour the healthy way -- maybe do a plank after you eat that cheeseburger to remind you how strong you are even on a bad day -- and get back on track as soon as possible. Don't stay in the ditch.

Most importantly, you have to realize that every day you wake up and TRY YOUR HARDEST, you're still moving forward.

Here are some thoughts I had on my "bad days" that lifted me up and gave me the push to keep going the next day:

Eating a bad meal is going to happen. Don't be proud of it. Don't give it the power to destroy you.

I am better than this. My body deserves better. I deserve better.

Eating healthy is a choice. I don't HAVE to do it. I WANT to do it.

It's a brain thing as much or more than it's a body thing. You've got to always be strengthening your mind to control the cravings and the urge to binge. Let each bad meal teach you where you went wrong, so it doesn't have to happen again.

Recognize your weaknesses, but don't let them blind you from your strengths.

Hope my musings can be of at least a little help motivating you today! After all, we're all in this together! :)

Finding Strength in Each Struggle

I love running.

I don't always FEEL like running.

Just like you enjoy biking or kickboxing or walking, but don't always feel like it.

This past week was a struggle. I woke up feeling lazy or stuffy from allergies. It was the first time in a while I didn't WANT to go to the gym or head outside for a run, but it was also the first time I was in a "funk" and pushed through every single workout.

And you know what? I felt BETTER after each one!

What's funny to me is that I KNOW this. I read about it. I hear about it. I experience it. ALL. THE. TIME.

"Exercising gives you energy."

So why is it so hard to remember that until you do it each and every time?

What matters is you try to.

Anytime you're feeling weak, remember your typical strength and let that push you to at least try.

Yesterday, it was time for a long run for my half marathon training. I woke up with a pounding headache, stuffed up nose and even some dizzy spells. I was also exhausted, even after a good night's sleep, but I knew I wanted to run this half marathon in a few months more than I wanted to give in to how I felt in that moment.

Obviously, there are times you physically CAN'T or SHOULDN'T workout -- according to doctor's orders or that deep ache in your knee -- but I knew this probably wasn't one of them.

So I went.

I had a 6-mile goal. I didn't even feel like running one mile. I knew it wouldn't be my best speed or distance, but even three miles would be better than none.

Head still fuzzy, I ran down the road. Half a mile and out of breath. I wanted to stop and walk two miles -- if that -- and turn around.

Then I remembered what my trainer told me during a plank once, "Mind over body."

I pushed through a solid run for more than a mile.

I stopped to catch a breath and walk for a few.

I kept doing the running/walking thing, until finally... guess what? I walked up to my front door after completing SEVEN miles.

My head was clear. I felt energized and calm all at once.

So, I'm sharing this as a reminder (because I don't believe we can ever have too many!) that even when you don't FEEL like exercising, you should. You'll feel better. Know it might not be your best, but you can still give it your all in that moment and be proud of it -- proud of yourself for finding strength in each struggle.

Shopaholic Saturday: Fitbit Review

Well, I can thank the Fitbit for making me look like an idiot to get in extra steps the past couple weeks -- walking laps around stores or looking half asleep walking slow as a turtle on the treadmill on rest days. But hey, a girl's gotta do what a girl's gotta do to get those 10,000 steps in each day!

I can also thank it for increased awareness of my calorie intake and burn. I already used a food diary app on my iPhone, but Fitbit's is much more motivating than the one I was using.

For those who aren't familiar with it, it breaks down calories eaten vs. calories burned. You can set a daily budget based on how quickly you want to lose weight. I've found the graphs showing the past several days motivating -- either for the progress you've made or if you didn't do as well as you usually do.

It's made me realize that on days I walk a lot, I burn more than I thought; and days I spend reading in bed for too long, I realized I actually can't afford the standard 2,000 calories.

The activity accuracy seems excellent. I ran on the treadmill, looked at steps taken, distance and calories burned -- then entered the workout manually based on what the treadmill said, and they matched up nicely. (The only time it seemed to get "confused" is when I worked out at midnight on a day I traveled to another time zone. I don't blame it.)

It also tracks your sleep patterns, and I'm sure you've read all those studies about the importance of sleep for losing weight!

So, basically, if you're looking to get that extra push by constantly reaching and setting new goals (who wouldn't want a "bracelet" that lights up and vibrates when you hit your steps goal for the day?), learning what areas you need to improve (fewer calories for me!) and making sure you're drinking enough water, the Fitbit Flex may be the best $100 you'll spend.

Thirsty Thursday: Black Coffee

How do you like your morning cup?

More than half of all Americans drink a total of about 66 billion cups of coffee each year. Sales continue to grow. This information is according this website I found right here.

While caffeine is a drug -- an addictive one -- that some experts suggest having no more of than 400-450 milligrams a day or a few cups, it comes with some health benefits. A coffee addict like me LOVES focusing on those.

One of my favorite books is Reader's Digest's Foods That Harm, Foods That Heal. In the book, it says caffeine may boost mental alertness and concentration, improve athletic performance temporarily, and even stop an asthma attack or headache by relaxing constricted muscles and blood vessels.

Other articles I've read suggest coffee can help you burn fat -- I like the sound of that!

However, the book I mentioned also says it can cause insomnia and the need to hit the ladies room where you may lose extra calcium or feel your blood pressure rising.

From all I've read and experienced, I've learned -- like with most things -- moderation is the key to feeling your best.

So, I shall continue drinking my cup (or two) of black coffee each morning and maybe try cutting back just a little by skipping my afternoon latte.

Tasty Tuesday: Peanut Butter Mocha "Crownies"

So, I'm beginning to do A LOT of experimenting in the kitchen with the goal of finding the best taste for the lowest amount of calories and as "clean" as possible.

I had a little fun and made a video as I tried out an idea I came up with for the first time.

I intended to have "balls," but they ended up being flat like cookies with a texture similar to brownies, so that's why I'm calling them "crownies."

RECIPE

Ingredients:
1 mashed banana
1/2 cup of oats, 1/4 blended into a fine powder
1 tablespoon cocoa powder
1/4 cup peanut butter
2 1/2 tablespoons cool coffee
1/2 teaspoon cinnamon
1/4 teaspoon baking powder
Dash of salt

Process:
Mash the banana in a bowl. Put half the oats in a blender to make a fine powder. Add to bowl with remaining oats. Add all other ingredients. Mix well. Drop spoonfuls onto coconut oil-greased baking sheet. Bake for 12 minutes at 350 degrees.

Entire batch: 650 calories
Makes 10-12

Let me know what you think!

Shopaholic Saturday: Ollie's Bargain Outlet

Before I get to Ollie's, I HAVE to share this amazing body butter I bought from Trader Joe's earlier this week. It's vegan & cruelty free AND a great price! It felt so good massaged into my sore legs and smells like fall.

Be warned: There are all kinds of tempting pumpkin foods there right now as well!

Now...off to Ollie's! If you've never been to one, you NEED to go. 

Yesterday, in Bowling Green, my parents and I went a little crazy.

 

We got a lot of books...

All of those cost right under $20!

I also got some yummy organic food & coffee for just over $20...

And finally...workout equipment galore!

All of that for about $50!

I bought ONE kettlebell for $20 elsewhere, so that really puts it into perspective.

So, if you're a shopaholic on a budget, Ollie's is a GREAT place to splurge.

Thirsty Thursday: Turmeric Tea

I first heard of turmeric from a former co-worker who would microwave his water before putting a spoonful of yellow stuff in it each afternoon.

I asked what it was and he told me. He said it had many health benefits and it didn't taste so bad.

I was already enjoying my lemon-cayenne water mixture and wasn't interested in trying something else right away.

This week, however, I found a bag of organic turmeric and decided to give it a try.

I just so happened to remember that I heard it's a good natural anti-inflammatory, and I was suffering from congestion and a headache and ankle pain.

So, I looked up a recipe -- there are many -- and decided on this simple one:

1 cup of warm water
1 tsp turmeric
Juice from half of a lemon

I also read adding black pepper or honey and cinnamon is enjoyable.

I actually really enjoyed just the simple recipe for it. I thought the flavor was really unique -- citrus meets spicy!

Anyway, whether it was the turmeric or not, my headache disappeared almost immediately and my congestion has really cleared up for it to be a really awful time for allergies for me. It also boosted my energy.

Here's a great article I found that explains some other health benefits of turmeric.

Have you had any form of turmeric tea before? What are your thoughts?

Work It Out Wednesday: "Shake It Off"

It was a long day.

I didn't get a lot of sleep. Then I ran errands and drove three hours in the rain to Bowling Green to pack up and move more things back home this weekend.

So, you would imagine, I wasn't quite as eager as usual to go to the gym tonight. I was tuckered out.

However, I also ate too much popcorn today and told myself a few curls and dips were better than none at all.

I got to the gym and ended up doing a pretty hardcore arm workout.

Since my long run on Sunday, my ankle has been acting up, so I decided to hop on the elliptical for some cardio that would be easy on the joints.

Halfway through, I was feeling pretty drained, and then it came on -- "Shake It Off" by Taylor Swift.

I didn't want to love that song when it first came out, but now it's become part of almost every workout. It never fails to give me that extra boost of energy and motivation to push harder when I'm nearing the end of a workout -- and it's a fun song! I mean, how can you not smile when you hear it?

Then I started thinking of the other songs that always help me push harder -- even if I've heard them a thousand times before. Here they are:

COOL DOWN FAVORITES

Check them out, let me know what you think, and share your favorite motivating music with me!

Tasty Tuesday: Pumpkin Cheesecake "Pancakes"

The windows are open. The rain is falling. The leaves are turning.

Each changing season is a gift I welcome as I take in all the little details that make it unique.

While I enjoy the intense sun of summer and the white, snowy world of winter, autumn is my favorite season.

That's why I can't seem to consume enough pumpkin -- I'm even drinking black pumpkin spice coffee as I write this.

Saying I'm addicted to pumpkin-anything is an understatement.

That brings me to this Tasty Tuesday...

PUMPKIN CHEESECAKE PANCAKES

After seeing multiple photos of fluffy pumpkin pancakes loaded down with syrup and whipped cream swarming my Facebook feed and Instagram, I decided I needed to dress up my healthy pumpkin pancakes to make it feel a little more naughty -- all the while saving myself from the bajillion calories in the ones I've seen posted. Here's what I came up with:

INGREDIENTS:

1/2 banana, mashed
1/2 cup pumpkin
Spices to taste (cinnamon, nutmeg, ginger... or just pumpkin pie spice!)
2 eggs
1 Tbsp. cream cheese

First off, mix up the banana and pumpkin. Then sprinkle in the spices, and mix it again. Add the eggs, beat them, and mix it all up until it's completely combined.

Meanwhile, allow your pan to be heating up over medium-high heat. Then drop spoonfuls of batter onto the skillet. You can make them any size you want, but if you make four bigger ones, cook them for 13-15 minutes -- until they're a bit easier to flip. These "pancakes" can be challenging to flip, but cook them a little longer if they're sticking too much. Like typical pancakes, the edges will dry as bubbles rise to the top when they're getting close to ready for flipping.

After that, it only takes a couple more minutes on the other side before they're finished cooking.

Put them on a plate, spread the cream cheese between each one, and top them off with some extra cinnamon.

My favorite part? Gobble them up! :)

I calculated the calories in them TWICE because they were so delicious and satisfying I was sure they couldn't be only 310 calories! But they are.

My dad isn't even a pumpkin person, and when I let him try mine, he wanted his own plate!

Enjoy!

Side note: My dad informed me that my pronunciation of "voila" was not the correct French form. I told him, it's because I'm using Kentucky French! ;) Coming at you like a true Southern Belle! Maybe I should watch Julia Child before my next cooking video...

Success on Sunday

I have several successes to share with you this Sunday (technically, it's Monday, but I haven't gone to sleep yet, so I'm still on Sunday)!

1. For starters, this week, I signed up for my first half marathon. It was quite daunting to pay $80 for a race for which I have much training left to do by March. However, today was successful in that I accomplished my longest run ever -- 7 miles -- really getting serious about that training. While on that run, I enjoyed exploring a path I hadn't been on before and found this lovely trail just over two miles away from my house...

The last few longer runs I've done, I'm noticing a change in my endurance. I feel like I can run without stopping to walk much if I just keep a steady pace and really focus on my breathing. I still hit some rough spots during the runs and have to talk myself up to keep going, but two miles now feels easy after seeming nearly impossible for so long. It gives me hope that I'm capable of and will be ready to run the 13.1 in a few months.

2. Another success this week: My parents. They've done a fabulous job counting calories and working out since Thursday. I've got my mom to try quinoa, chia seeds and several other healthy foods she hadn't tried before. I introduced my dad to some workouts, including the kettlebell swing.

Basically, they made the decision to jump aboard the healthy train, and I'm so excited to see where the ride takes them! :)

3. Finally, my blog! I put a lot of thought into how I plan to keep myself accountable to writing posts, and even had my dad take some cool pics to go with the new name -- "Runs with Pearls."

So now the rain has begun to fall and I do believe this weather is the perfect kind to fall asleep listening to, so I'm going to hit the hay and get rested up for another week of success -- and please let me know in the comments below what successes you've encountered this week!

Shopaholic Saturday: Old Navy SALE

So, I've really been working to downsize during my move. 

Today, I was feeling really good about the trunk load of clothes I dropped off at the consignment shop before noon. 

However, then I went to Old Navy to make a return, and I took a few steps backward -- not out of the store, of course. That would have been what someone else trying to save money and downsize would do, but not me, not after being greeted by a sign that told me all athletic clothing was half off until one o'clock.

I pulled out my cell phone and checked the time. I had 15 minutes to pick out my favorites and make it through the massive line with other ladies holding yoga pants with that same guilty smile I knew I'd have in just moments.

So I found this great tank top...

And then these yoga pants reminded me a bit of a space, and I decided they'd make my booty look "out of this world" (#cornyjoke)... 

Then I was like, hey, a girl can never have too many sports bras...

Before I knew it, I was in that line with just two minutes to spare before the sale ended.

I walked away with all this for just around $33.

That's about $40 cheaper than the original cost would have been.

So,I pretty much saved myself a lot of money by shopping today.

Timing is everything.

Now, for some squats!

Apple Cinnamon Overnight Oats

I'm back home in Lexington -- the move from Bowling Green has officially started!

My parents have agreed to let me cook all sorts of healthy things for them and start working out while I'm living here, so I'm excited to share all I've discovered with them and discover even more as I continue my own journey (about 10 more pounds to go!).

Last night, I made this AMAZING Apple Cinnamon Overnight Oats recipe for my dad to take to work and my mom and I to have here at the house when we woke up.

I tell ya, the hardest thing about preparing these was smelling them last night and having to put the lid on the jar and wait until morning to eat them...but it was well worth the wait! What are your favorite overnight oats recipes?

Pumpkin Spice Your Life

Like many of you, this time of year makes me OBSESSED with pumpkin-flavored EVERYTHING.

So, I thought I'd share with you today a couple of my favorite creations that I've been enjoying the last couple weeks to help you pumpkin spice your life.

First off, my favorite meal of the day... breakfast!

FLOUR-LESS PUMPKIN PANCAKES

1/2 banana, mashed
1/2 cup pumpkin puree
2 eggs, beaten
Spices to taste (cinnamon, nutmeg, ginger...some all-spice if you're feeling it)

Mix it all up. Pour it on a skillet that's been warmed up over medium-high heat. Flip them when bubbles appear on top and they start looking dry. Cook them on the other side. Put them on a plate and sprinkle with more cinnamon. Enjoy!

P.S. I splurged a bit and added a bit of maple syrup, but they're so moist, you don't really need it!

NEXT UP...

250-CALORIE PUMPKIN PIE SMOOTHIE

It took me several tries to come up with a recipe I really loved and was ready to share, and this is the one that hits my spot every time!

1/2 banana, sliced & frozen
1/2 cup pumpkin puree
1/4 cup oats, blended to a fine powder
3/4 cup of almond milk
1 tsp maple syrup
1/8 tsp nutmeg
1/8 tsp ginger
1/2 tsp cinnamon

Blend it all up. Pour it in a cup. Drink it up!

Side note: After a hard workout, I'll replace the oats with a scoop of vanilla protein powder...and it's still yummy!

The Unknown Path

Sometimes I run on the treadmill at my gym.

Sometimes I run the path at my park that I know like the back of my hand -- one lovely 1.25-mile circle.

Other times, I lace up my running shoes, press play on my favorite playlist and just walk out my door -- running wherever my feet take me.

I've found more freedom and success in that unknown path.

You can see new sites, make it as short or as long as you want, and go fast or slow -- just taking in every falling leaf, the wind when that first drop of sweat makes its way down your forehead, and the feeling of your feet each time they land, knowing you're moving just a little bit farther along.

As of yesterday, my work life has met up with my running life. I'm taking a road that will lead me only God knows where and trusting Him to lead me through the unknown.

After more than a year as a television news reporter, I'm turning off the camera and leaving the microphone behind.

The experience was an unforgettable adventure. I met so many wonderful people that I know I'll continue to call my friends even when the moving truck takes me away from this town. I also grew a lot as a person and decided what I want to get out of life.

However, that career -- which I spent four years in college for and dreamed about for much longer than that -- just isn't what I need right now. I don't know exactly how I came to that decision, but I felt God whispering in my ear, "I have something else for you." So, today, when I woke up, I was no longer a news lady.

I'd be lying if I said it was easy, that I wasn't scared or that I won't miss it, but I know it's what I had to do and I feel peace about it.

Still, the emotions of it sent me on a run today along one of those great, unknown paths.

It was my best run yet -- 6.2 miles with a pace right under 10 minutes each mile.

Toward the end, I came across an elderly woman walking her dog.

She smiled and said something I couldn't hear, so I paused my music and slowed down.

"What's that?" I asked.

She said, "I'm jealous of you young people!"

I was already passed her when I thought of a reply, "Hey, you're out here, too!"

That's the truth. Our success isn't based on being able to do what the person next to us can do; it's about taking our abilities and using them as best as we can.

That woman could have used the excuse, "I'm too old to go for a walk." She could have sat on her couch, but instead, she got up and went outside.

I could use the excuse, "I have asthma. Running is too hard." But I've worked at improving my strength for the last several years, and God has allowed me to do so.

I may never run a marathon or be on CNN, but I know I'm doing my best -- and I hope you realize that about yourself too.

If you're not, today isn't too late to start being YOUR best.