For your Core

 

Why is there so much emphasis on the Core?

Building your core is a key to healthy posture and to avoiding back pain as you age. Your core includes more than just your abdominals... it's your back, sides, gluts, and more!

Everything stems from your core too. I run a lot for my workouts and at first I felt like my back was always hurting. I started adding core workouts in with the cardio and before I knew it my back stopped hurting. I was also able to run further and felt stronger in every area of my body.

Abs are Made in the Kitchen

Here's the sad truth: You can do crunches and sit ups until you pass out, and you will still have ab flab if you don't tweak your diet. Here are some foods that are ab friendly and will help you get the toned tight tummy you are working so hard for!

Almonds
Eggs -Egg white Omelets!!!
Soy
Apples
Berries
Leafy Greens
Yogurt
Vegetable Soup
Salmon
Whole Grains...try Quinoa (Keen-wa).

 

 

Core Challenge

T25 just came out with a new Core focused workout. If you just had a baby and want to flatten that tummy or just want to tone up, you should totally check this out!!

Other Ab workouts

Sit-ups
Crunches
Reverse Crunches
Plank
Side Crunches
Ball Sit-ups
Bicycle Crunches
Leg Raises
Superman (Back workout)
Suitcases
Toe Touches

Example Workout

25 Sit ups
50 Crunches
25 Side Crunches (each side)
30 seconds toes touches
30 seconds bicycle crunches

And if you're still not burning... you're tough and you should definitely do the T25 Core workout!!!

Discipline is just reminding yourself of what you want.

Make today the day that you remind yourself of what you want.

• Get active
• Be devoted to motion... motion devotion as my pastor says!
• Run or walk that extra 5 minutes
• Drink water
• Make that healthy choice at the restaurant
• Or better yet choose to eat at home

When you're ready to quit remember what you want!!

My newest obsession is fitness.

I find myself constantly looking to learn more about how to get fit and stay fit. And not only that, but once I find cool tips and tricks all I want to do is share it with others!!

 

From here on out my blog will consist of "Get Fit" tips and tricks. Let's get started!!

Running

Goals

I recently started running to get in shape! I started really slow, which was discouraging. I couldn't even run a mile without feeling like I would pass out or that my heart was going to pound out of my chest... don't judge if you are the kind of person that run a mile without breaking a sweat already, ok?!?

Like I said, I was feeling really discouraged, but then after a few days of setting one goal after the other, I started seeing progress. The first step was complete a mile... running the whole time. Check!

My second goal was complete a mile in under 10 minutes. Check!

My third goal was complete a 2 miles in under 25 minutes. This one took me a while. Check!

Then yesterday I completed my fourth goal. Run for 30 minutes straight. Check! BUT... my mind was so ready for the run, and the motivation was there, but my body was not ready, which leads me to my next point... Rest!

Rest

One thing that I learned from my recent goal setting is that it's ok to rest. In fact, it's needed. I'm not necessarily saying take a whole workout day off (even though that's healthy too). What I am saying is don't get so focused on the goal that you forget to take care of your body.

My next goal is to keep achieving, but to stay well in the process.

One way to do this is to switch up your workout routine. Do one day of cardio (running) then strength training, weightlifting, or yoga/stretching on alternate days. This will save you body from "over-use" injuries and it will give you a well rounded fitness plan.

Rest... is also... Sleep! If you're anything like me, you love to sleep, but not when it's actually bedtime. Sleep is so important for you though. We all need to be up and alert during the day to take care of work, family, pets, and everything else that needs our attention. But don't forget to take care of yourself and get plenty of sleep. Of course, 8 hours is ideal, but if you have new babies that is not always a realistic goal. The point is make sleep a priority!

Hydration

Finally, when it comes to running, strength training, yoga, walking, or even sitting on the couch all day, we all need water. The human body is about 72% water and needs water daily to function. Water does many thing for the body. See the graphic below from Carly Alyssa Thorne-Transformations Life Coaching.


For running you definitely need water to help regulate the body temperature, lubricate joints to prevent injury, decrease dehydration during intense activity, and to carry nutrients and oxygen to the cells. Not mention outside of running....prevention of disease. See below the picture for tips on making water drinking a fun habit.

We all need water daily, but let's face it... drinking water can be boring!!!

1. Add fruit to your water. We do cucumber and lemon in water especially in the summer. It's so easy to slice up your fruits throw them in a pitcher of water and enjoy a nice refreshing treat. I always crave flavors in my drinks and this helps me go for water instead of cokes or other sugary drinks!!

2. Set a timer or reminder on your phone to drink water. Sounds silly, but we can all use the reminder to drink water.

3. For every non-water beverage, drink at least one cup of water.

4. Drink one cup of water before you eat. This is actually healthy for the digestive system. It lubricates the esophagus and helps food go down easier and digest easier.

5. Drink a cup of water before bed.

6. Drink water so you can have you calories through actual food instead of drinking them in!!

I married my best friend!! Woo hoo!

It was such a fun weekend. My friends came in from out of town, my family made long trips across Texas to be here, the decoration was perfect, and best of all, the whole day was centered around the Lord! It was such a special time.

 

Below are a few pictures from the big day. Flowers by: Carol Gary & Photography by: Alexandra Nanny

I'm engaged!!

I can't believe it.....my sweet best friend proposed to me on New Year's Eve of 2012-13. What a way to begin a new year?!



To tell you the story the best place to start is a the beginning!

Our Beginnings

When Tyler and I met neither of us were ready for it. He was starting a new chapter in his life and certainly not looking for his bride and I was beginning my career and trying hard to seek the Lord's approval and love before any guy. Needless to say, the Lord pulled off something only He would be capable of.

We met through his brother and sister-in-law. I had just become friends with his sister-in-law (they were not married at the time), and she was so sweet to bring me around a loving family like the Kennedy's. Selfishly my main goal was to spend some time at a really nice pool (they have a gorgeous home), hangout with a cool friend, and have all the gatorage and Dr. Pepper I could ever want. ha.

One night Marisa and Tyler's brother asked me to go to Buffalo Springs Lake to watch a crappy cover band and eat fried fish at the Krusty Krab. The food was pretty good and atmosphere was nice out by the lake with warm summer weather that I miss oh so much! But the band...I mean, the band name Road Kill should have totally tipped us off.



Leaner

My little Duncan Boy

We brought him home weighing 10lbs at only 6 weeks old. Now at 3 and a half months old he is taking up the whole back seat in my small Chevy Cobalt Sedan. 

He is growing just like you would expect a Great Dane to grow, which makes me very happy!

Something that is characteristic of a Great Dane is that they are leaners. They like to lean against anything, and people in particular. I like to think if he is leaning on you, it means he likes you. What I have learned from Duncan is that Great Danes are sensitive and reserved by nature and tend to get along with people and other animals really well. All you have to do is get them used to people and animals early.

Duncan takes correction well and learns very quickly. He could sit, shake, lay down, stay and roll over at 9 weeks old.

My favorite thing about Duncan is that he wants to be near you. He is a big lap dog!!

I can't help but allow this to remind me that we should not be afraid to lean on others and be close to people. For those of you who know me, you know that I can be a bit stubborn and I like to do things on my own. But I am here to tell you that will work for a while, but ultimately you will come to the end of your rope. Trust me, I am speaking from experience. I am resolving to take today to lean on others and ultimately lean on the the Lord for "His yoke is easy and his burden is light." Will you do the same?

Who knew I could learn something so important from my dog?

What's Been Up

Well, the furniture is all moved in. Below are a few pictures. I have also decided that I need to get a better camera... if I plan on showing pictures for every blog post.

The fireplace that I cleaned out and put candles in!



Side shot of the Living Room

Front of the Entertainment Center -excuse the mess on my coffee table.

My favorite part is the bottom.

I definitely need to give a big thanks to Tyler and Aaron for getting this big thing up the stairs with no scratches! And to my parents for making sure I have furniture for my house!

I will try to get some good pictures of the headboard and dresser really soon.

Other than that, our office had a pretty big weekend. We went to the Ranger's game in Dallas. Katy our event planner nailed another big event. We got to experience a Toby mac concert, good food, fun fellowship and a Ranger's game!!

Dallas Alumni and Director of Alumni Relations for LCU

(picture taken by John King)

Oh ya, I forgot to mention that our picnic area directly overlooked the Toby Mac concert!

(picture taken by John King)

View from our seats! The stadium was packed. 



Being at the rangers ballpark took me back to some of my childhood memories, especially when I was allowed to get a limonchill. Besides popcorn and coke, a limonchill is probably one of the best ballpark treats out there. Pick one up at your next Rangers game! (sorry for sounding like a commercial) But seriously, they are amazing!!!

After the game, Katy and I went to Six Flags! It was exactly what I needed to let some of my stress go. Imagine two 23 yr old girls screaming on roller coasters and conquering every ride they went on... ya that was us. Needless to say I screamed ALOT and came home with a hoarse voice. It was awesome.

This weekend reminded me to work hard and plan your victories. Col 3:23 Then when you have applied all due diligence to your tasks, allow the Lord to do his work. And remember to treat yourself and play hard at the end of the day!!!

Have a blessed evening!