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Monday, July 31, 2017
why I love Valdosta (part 2)
When I wrote this original post, my thoughts on V-town were extremely different than what they are today.
It was my first *real* time being away from family… and about as far as possible as you could get.
I was new to this lifestyle of moving every couple of years, didn’t know anyone yet, and Tucson was my only comparison point. (We spent a few months in North Carolina, but that felt more like a vacation to me.)
Despite the fact that I started off the experience feeling alone, and borderline loathing our new place, Valdosta ended up being a great thing for me. There were some challenging aspects, and the Pilot was gone a LOT, but the people made the place. I made so many wonderful lifelong friends here, started this little blog (!), and enjoyed some incredible times and road trips. It’s where the Pilot and I made a home together, and is something I can now look back on with so many beautiful memories.
Coming BACK to Valdosta, I feel completely different than I did last time.
I know what to expect with our lifestyle. It doesn’t make it easier, but that shock factor is gone.
We have two little nuggets who keep me very busy, and we have fun with just the girls when the Pilot is away.
There is welcomed familiarity. I can drive around without having to use my GPS all the time, and don’t have to worry so much about researching everything. When we moved here, we already had a dentist, vet, and dog groomer we loved, plus lots of recommendations from friends for all of the other things.
Instead of thinking of all of the things Valdosta doesn’t have (like my last time here), I find myself focused on all of the things it does. There’s another Starbucks! (Thank god.) New restaurants! Cute little boutiques! Fun stuff to do with the kids! AAAAND it’s still a short drive away from Jacksonville, Tallahassee, and Orlando. (Give me the Orangetheory, Trader Joe’s/Whole Foods, and shopping.)
Also, I LOVE OUR HOUSE. We’re renting -hoping to eventually get another property in Tucson- and it’s my favorite place we’ve lived. It’s charming, with incredible views of the forest (and our backyard deer friends!), and I love the updates that the owners have made.
Some pics of the new place, which is still coming together.
(P’s room feels so bare, but the only thing she does is sleep in there)
I have a feeling at this rate, we’ll be unpacking boxes until we leave.
And maybe I’ll finish our photo wall.. it has 2 obvious holes right now haha.
While I have no clue what the next couple of years have in store, our time in V-town is off to a great start.
xoxo
Gina
More little house tours:
Valdosta condo (last time we were here)
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Ashley’s 90-Pound Weight Loss Started on Her Wedding Day
Meet Ashley Marsh, a mother of two in Rhode Island. Ashley’s wedding day in 2013 was the starting point to turn around her weight problems and become healthier. Fortunately, for Ashley, her transformation wasn’t an individual journey. From daily walks with her daughter to celebrating weight loss milestones with her husband, the entire Marsh family has joined her in the commitment to better health.
“I’m proof that no matter who you are, you can change your life.”
Ashley’s story perfectly embodies the power in our community, proving that all you need to create a better life for yourself is a desire to succeed and a commitment to putting in the work. We are committed to telling your victory stories, so be on the lookout for more motivation and encouragement.
Done something awesome yourself or know someone who has? Share your personal victory (or someone else’s) for a chance to see your story here. These are real stories from real community members, so we want to hear from you and help celebrate your accomplishments.
READ MORE VICTORIES
> From Overweight Smoker to Boston Marathon: Lori’s Transformation
> Getting Back on the Bike: How Tracey Changed Her Life After an Accident
> 1,055 Days & Coutning: Carla’s Unstoppable Run Streak
The post Ashley’s 90-Pound Weight Loss Started on Her Wedding Day appeared first on Under Armour.
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5 Tips for a Healthier Smoothie Bowl
They’re trendy and colorful, but are acai and smoothie bowls actually good for you? Exactly how the nutrition stacks up isn’t an easy question to answer: certain ingredient combinations can ratchet up calories and carbs faster than you can say “Nutella drizzle.” Fortunately, with a little know-how, you can make smart choices and avoid creating a sugar bomb.
THE HEALTHY BENEFITS
Acai bowls (pronounced ah-sigh-EE) are based on a puree made of frozen acai berries that may be blended with banana or other ingredients to reach the consistency of a very thick smoothie. Spooned into a bowl and topped with fresh berries, sliced bananas and crunchy granola, it’s the vegan, dairy-free breakfast of champions (and the fodder for a million Instagram posts).
Roughly the size of a grape, the dark purple acai berry is packed with antioxidants (yes, more than blueberries). These compounds help neutralize free radicals in the body that can cause premature aging, heart disease and certain cancers. Acai, which comes from a type of palm plant, has been a staple food of the indigenous people of the Amazon Basin for thousands of years. Health-conscious consumers in the U.S. caught on to the berry in the early 2000s, and its reputation as a “superfood” spread quickly.
READ MORE > 6 REFRESHING SMOOTHIES UNDER 250 CALORIES
Smoothie bowls are built on a yogurt base instead of acai puree. Notable health benefits include calcium, whopping doses of probiotics that may aid digestive health and muscle-building protein (particularly if they’re made with higher-protein Greek yogurt). Like acai bowls, they’re versatile. Options range from the classic breakfast combo of berries and crunchy granola to more adventurous territory of avocado, papaya and pumpkin seeds. Go green by blending spinach, kale or avocado into the yogurt base or opt for healthy but decadent additions like coconut, nut butter or cocoa nibs.
THE UNHEALTHY DRAWBACKS
Watch for bowls that supersize the carbs. The RDA for carbohydrates is 130 grams per day, a number based upon the amount of carbohydrates (sugars and starches) required to fuel an adult’s brain, red blood cells and central nervous system. Some smoothie bowls can clock in at 600 calories or more with over 100 grams of carbohydrates, which exceeds the the calorie and carb budget in just one sitting. Fortunately, if you watch what you order or consume smaller portions, you can avoid a calorie bomb. Work acai and smoothie bowls into your diet as a substantial meal no different than, say, an omelet or scramble — not a drink, small snack or “light” breakfast.
READ MORE > HIGH-PROTEIN CHAI SMOOTHIE BOWL
HERE ARE FIVE TIPS FOR MAKING HEALTHY SMOOTHIE BOWLS
- For a non-dairy option, blend frozen acai with half a banana and coconut water or a splash of almond or soy milk.
- Mix unsweetened yogurt into smoothie bowls and puree it with whole frozen fruit instead of juice to avoid additional sugar.
- For an extra dose of filling protein, add a small amount of nut butter or Greek yogurt to the bowl.
- Go easy on crunchy toppings to avoid excess calories. A scattering of toasted coconut flakes or a few tablespoons of lightly sweetened granola should do the trick.
- Try a green version: spinach and kale are nutritious and bulk up the bowl without adding sugar.
The post 5 Tips for a Healthier Smoothie Bowl appeared first on Under Armour.
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How to Lose an Extra Half-Pound a Week
Good news: The effects of a tough workout may last a lot longer than the time you’re in the gym. Thanks to excess postexercise oxygen consumption (EPOC)—also known as the “afterburn effect”—your body may continue to torch calories for up to 36 hours after you stop exercising.
But you don’t reap these benefits from just any exercise. To get the true afterburn effect, fitness pros stress that you have to work out for 15 minutes at greater than 70% of your VO2 max, which stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in 1 minute. This roughly equates to keeping your heart rate at around 140 beats per minute in that time frame. “The more intense the workout, the more oxygen your body will consume afterward and the more calories you’ll burn in return,” says Brandon Mentore, a strength and conditioning coach in the Philadelphia area.
Classes like Orangetheory Fitness are focused on just that, with participants dashing between the treadmill, weights and a rowing machine to produce 12–24 minutes of training at 84% of their maximum heart rate (or the “orange zone,” as it’s known in the class).
READ MORE > THE MOST DANGEROUS FAT IS THE EASIEST TO LOSE
“Doing high-intensity interval training and strength training yields the greatest amount of ‘afterburn,’” says Mentore. “It doesn’t necessarily apply to less intense and more endurance-oriented exercise, like walking or doing a cardio machine at a comfortable pace.”
While the specific results of the afterburn effect varies from person to person, experts say you may burn up to an additional 150 calories in the 24–36 hours following your workout. “It can give you a little added boost. One hundred extra calories burned each day is about a half-pound per week or equivalent to walking 1–3 miles,” says Wes Ferguson, a celebrity trainer in Los Angeles.
That’s not to say you can stuff yourself silly after an extra-tough workout. “The afterburn effect isn’t substantial enough so that you can just pig out on anything over the next few hours,” says Ferguson. Instead, snack smart with a mix of complex carbs and protein, a powerful combo that helps boost muscle recovery, reduce soreness and build strength.
Whatever you munch on, practice moderation, stresses Ferguson. “You can’t say, ‘I worked out, that means I get ice cream as a reward!’ Then you’ll just undo everything.”
The post How to Lose an Extra Half-Pound a Week appeared first on Under Armour.
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8 Mini-Breakfasts Under 250 Calories
With all that hectic morning hustle and bustle, not everyone has time to jump start the day with a healthy breakfast. Make your morning routine a breeze by preparing a few nutritious, portable breakfasts ahead of time. Take these mini-breakfasts on-to-go or pack them as a pre-workout snack.
1. ESPRESSO OVERNIGHT OATS WITH SALTED DATE CARAMEL | FIT FOODIE FINDS
Marry two breakfast classics: coffee and oatmeal. Oats are soaked in brewed coffee overnight for a delightfully bold, caffeinated breakfast. Topped with salted date caramel, these oats have all the flavor and sweetness of a decadent treat. Recipe makes 2 servings.
Nutrition (per serving): Calories: 241; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 41g; Dietary Fiber: 5g; Sugar: 13g; Protein: 7g
2. LEMON COCONUT PROTEIN NO-BAKE BITES | HUMMUSAPIEN
Bursting with tart lemon and sweet coconut flavors, these no-bake bites are the perfect pick-me-up. Naturally sweetened with dates and filled with fiber and protein, whip up a batch for a quick, energizing pre- or post-workout snack during the week. Recipe makes 12 servings at 1 bite each.
Nutrition (per serving): Calories: 80; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 12g; Protein: 3g
3. GREEK YOGURT BREAKFAST BARK | MY FUSSY EATER
Trade your yogurt parfait for this cool, creamy Greek yogurt breakfast bark. With just five ingredients and three easy steps, this frozen, protein-packed treat is effortless. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g
4. NO-BAKE OATMEAL RAISIN COOKIE BALLS | FAMILY FOOD ON THE TABLE
What could be better than a cookie that doubles as breakfast? Made with wholesome ingredients like dates, raisins, oats and cinnamon, these naturally sweetened bites will make you rethink your snack time routine. Toss in a handful of chocolate chips or coconut flakes for extra flavor. Recipe makes 10 servings at 1 ball each.
Nutrition (per serving): Calories: 83; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 18mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 11g; Protein: 1g
5. BLUEBERRY FROZEN YOGURT | HEALTHY NIBBLES & BITS
Using only four simple ingredients, this frozen blueberry yogurt is a refreshing, delicious way to add more fruit to your diet. This simple frozen yogurt is a perfect on-the-go breakfast or refreshing dessert. Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g
6. CLEAN EATING BLUEBERRY MUFFINS | IFOODREAL
Tempted to grab a pastry at the café? Satisfy your sweet tooth by making your own batch of baked goods. Bursting with blueberries, these fluffy muffins are healthy and low in sugar. Recipe makes 12 servings at 1 muffin each.
Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 136mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 6g; Protein: 4g
7. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS
Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient snack. Recipe makes 9 bars.
Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g
8. QUINOA EGG POWER BITES | KATHRYN BUDIG
Well, hello, little nuggets of power. Filled with quinoa, cheese, spices and nuts, these energy bites are full of flavor a breeze to pull together. These egg bites are a great way to get some protein if you’re on the go. Recipe makes 12 servings at 1 bite each.
Nutrition (per serving): Calories: 119; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 555mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g
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What Does Economics Have to Do with Weight Loss?
We have goals galore: Read more of this … Do more of that … Go to yoga once a week … Be healthier … Lose weight … The list goes on.
A 2008 Gallup poll found that roughly 59% of Americans want to lose weight — a figure that’s unchanged since 2001. However, Americans actually weigh an average of six pounds more today than they did seven years ago. We’re not making progress with weight loss or even maintaining.
Yet, it makes sense. We’ve all been there, finding ourselves indulging in burgers instead of salad at lunch or opting for a Netflix binge instead of working out — even though we know this choice moves us farther, not closer, from our weight-loss goals. A 2014 American Medical Association article by behavioral researchers explains that this happens to most people. It’s normal: We have the best intentions when we set our goals, but often don’t follow through when the time comes to actually act on them. It boils down to this realization: We’re wired to favor immediately pleasurable activities.
INIGHTS FOR ECONOMICS
While it might seem like there’s no rhyme or reason to these thought patterns, there’s actually a branch of economics called behavioral economics that uses psychological experiments to study why humans make seemingly perplexing decisions like these. It turns out that there’s actually a method to the madness.
When it comes to issues like weight loss or quitting smoking, this branch of economics helps us understand why we do things and has developed ways to manage our actions to be successful. In Behavioral Economics and Public Health, Yale researchers explain that we tend to think in the present. They cited a study in which people had to choose between junk food and fruit for a snack for the week ahead — and most people chose fruit. However, when the snacks were actually delivered, the subjects were asked again to choose which snack they wanted right then and there, and only 20% of them stuck with fruit. They could be virtuous in theory, but when reality hit, those good intentions didn’t stick.
This is where commitment devices come in. Just because we tend to favor the present doesn’t mean all is lost when it comes to reaching our weight-loss goals. Behavioral economics research goes beyond understanding why we make the decisions we do and into what we can actually do about it.
READ MORE > 5 MISTAKES SABOTAGING YOUR WORKOUTS
WHAT ARE COMMITMENT DEVICES AND HOW THEY HELP
Essentially if you commit in advance to measurable steps to achieve certain goals, your chances of success are much greater. Commitment devices are simply a way to “pre-commit” to following through with the goals we decide on today so we’re more likely to stick with our goals when that critical decision-making moment arrives later.
They’re not really devices, but more like arrangements you make to influence future behavior. They can take the form of promises to (or even monetary bets with) friends who you don’t want to disappoint to thoughtfully planned approaches to when you buy your food. When it comes to weight loss, specifically, whether it’s about exercising more or eating healthier, behavioral economics researchers have uncovered a handful of strategies that can be used to help people stick to their goals:
PAIR WHAT YOU LOVE WITH WHAT YOU DON’T
If getting to the gym is a struggle for you, this 2013 study offers some hope: Researches got 51% of participants to go to the gym more frequently by having participants listen to “page-turner audiobooks” while exercising. The key is to pair something you find indulgent, like a TV show or podcast, with exercise and, more often than not, the desire to indulge will get you to the gym.
READ MORE > 4 WAYS PODCASTS CAN IMPROVE YOUR DAILY WALK
LOCK TEMPTATIONS AWAY
In his most recent book “Misbehaving: The Making of Behavioral Economics,” Richard Thaler brings up the kitchen safe, which is a container a person can lock for a certain length of time. It can be used to lock away whatever tempts us — and keep it out of reach. If having one too many treats is your struggle, literally lock them away when you’ve decided to quit eating so that, a few minutes later when temptation strikes again, you won’t be able to indulge.
MAKE A PROMISE TO AN EXERCISE BUDDY
Promises are a very basic form of commitment, and by not wanting to disappoint the friend we’ve made gym plans with, we end up going to the gym more.
GET YOUR GROCERIES ONLINE
This 2009 study found that people make better decisions about the food they buy (i.e. buying more “should” items like vegetables and less “want” items like ice cream and other un-healthy treats) when they order their groceries online. Interestingly, this only seems to work if the delivery occurs far enough in the future. The study found scheduling next-day delivery didn’t help, but scheduling it at least two days out did, so keep that in mind while you click.
READ MORE > HOW TO FIND AN ACCOUNTABILIBUDDY
MAKE CHOICES NOW THAT LOCK YOU INTO THE FUTURE
A 2010 Yale study calls these “ad hoc” behaviors, but all it means is doing things now to deter yourself from bailing on your goals in the future. The authors recommend little things like buying junk food in smaller packages so you’ll have less to eat at home, brushing your teeth earlier in the night to keep you from snacking later (yuck, toothpaste taste) and buying long-term gym memberships over day passes to remove money from the day-to-day equation.
The post What Does Economics Have to Do with Weight Loss? appeared first on Under Armour.
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5-Day Summer Jump Rope Challenge: Day 1
Day 1 of the 12 Minute Athlete 5-Day Summer Jump Rope Challenge is here!
We hope you’re excited to learn some new skills and challenge yourself with some awesome jump rope workouts this week.
During the next five days, we’ll be learning a new jump rope style each day. Then we’ll give you guys a HIIT workout that will include your brand new skill.
By taking this challenge, you’ll have the chance to win a Crossrope Plus Set. You can find all the details about why we love these jump ropes in our challenge announcement post.
You can also get 10% off of all Crossrope gear from now until August 5th with code 12MINCROSS!
Today we’re going to be focusing on criss-cross feet jumps. Here’s everything you need to know about them:
Criss-Cross Feet Jumps
Here’s how to do criss-cross feet jumps:
- Hold a jump rope behind you with both hands
- Before each jump, cross your legs and then resume your normal position for your next jump
- Build up speed and try to jump your legs further as you get more comfortable.
If you’re struggling with criss-cross feet jumps at first, try practicing the jumps without a jump rope to build the necessary coordination. It helps a lot!
Today’s Jump Rope Workout
Practice your criss-cross feet jumps and get the hang of them, then give the following workout a try:
Workout instructions: Set an interval timer for 18 rounds of :10 and :30 intervals. Rest on the :10 ones, then work as hard as you can on the :30 ones. Rotate through all six exercises three times.
1. Criss-cross feet jumps w/ Jump Rope
2. Push up plank jumps
3. Snowboarder jumps
4. Single unders
5. Side lunges
6. V up In/outs
Push hard and remember to share pictures and videos of your workouts on Instagram or our Facebook group!
The post 5-Day Summer Jump Rope Challenge: Day 1 appeared first on 12 Minute Athlete.
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Sunday, July 30, 2017
’round the weekend + Summer Shape Up Week 3 meals
Hi friends! How are ya? Hope you enjoyed a wonderful weekend.
Summer Shape Up is going strong! I can’t believe we’re already heading into Week 3. Your check-ins have been so amazing – keep it up! I love hearing that so many of you are already feeling stronger and more energized. If you haven’t joined in the challenge yet, it’s not too late. All the details are here, and you can jump in at any time.
Some beautiful SSU faces:
Here are some meal ideas for this week if you’re looking for inspiration:
Week 3 Meal Ideas:
Breakfast:
Lunch:
Mix and Match Grain Salad Bowls
Curry Chicken Salad in Turmeric Wraps
Snack:
Crispy Chocolate Coconut Protein Bars
Strawberry Shortcake Energy Bites
Peanut Butter Oatmeal Cookie Granola
Dinner:
Salmon in Parchment with Asparagus and Basil
Sheet Pan Asian Salmon with Veggies
Slow Cooker Turkey Lasagna With Feta
Weekend recap:
Our weekend started off with a bang because early Friday morning, P woke up with a stomach bug. It was all hands on deck around here, and poor P had a rough day. My friend Tinkerbell stopped by with tons of supplies: clear Pedialyte, chicken broth, soup, crackers, Pedialyte popsicles, everything we needed. She is a real-life angel.
She also took Liv for the afternoon so she wouldn’t be cooped up in the sick house. They went to go see the Emoji Movie, walked around the mall, ate froyo, and had the best time.
We ended up taking it super easy around here, made it through the day, and had eggplant pasta at home before watching the movie Lion after the kiddos went to bed.
You guys. It was SO GOOD. Like I haven’t seen a movie that good in so long. It was absolutely heartbreaking, beautiful, and I did the dinosaur cry when it was over. I can’t believe it was based on a true story! I don’t want to add any spoilers, but if you’re looking for an intense (but not overly graphic or disturbing) movie to watch, I highly recommend it. We ended up watching a few movies this weekend at night. (Love movie nights with madre!) Steel Magnolias (can you believe I’ve never seen it?!) and Bridget Jones’ Baby, which was hilarious.
Saturday morning, P was feeling a LOT better, but we wanted to keep her home for another day juuuuuust in case. Madre stayed here with her while the Pilot, Liv and I went to Birdie’s.
(My fave spot in Valdosta! So many of you have let me know you’re driving through, and this is a must-stop for local goodies and coffee. Get some of the chocolate amaretto pecans.)
Every time we go into the store, they have new stuff. How sweet are these little onesies?! I think Everly needs on that says “Y’all.”
We got the usuals (Southern staple for me, huevos rancheros for the Pilot, banana bread French toast for Liv) + almond milk lattes, and a breakfast sandwich and pastries to take home for madre.
And just because I can never turn down macarons.
P was absolutely fine by Sunday, which is a good thing because it’s not a weekend for these two nuggets without a trip to Wild Adventures. They rode all of the little rides and got to enjoy themselves before it started pouring.
We finally introduced madre to Salty Snapper (their salmon is the best), and enjoyed the night together. It was one of those weekends that wasn’t anything crazy, but it was nice to just enjoy each other’s company.
This week, it’s back in the swing of things, and looking forward to watching everyone crush their Summer Shape Up workouts.
I’ll be back in the morning to share some house pics.
Hope you have a wonderful day and I’ll see you then!
xo
Gina
Looking for a workout? I’ve got you. Your booty will looooove this one.
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Speedster Jump Rope HIIT Workout
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