This concept is hard for me to grasp sometimes. I mean, I understand it, but I don't always do it. It is really easy for me to become "obsessed" with 1 thing and focus solely on that. Unfortunately, it doesn't work like that. If you obsess over 1 thing the rest of your life will fall apart, okay that was a little dramatic, but it's true.
Last year I was only focused on the fitness aspect of my life. I made sure I worked out EVERY DAY and ate SUPER healthy all of the time. However, my social life dissipated and my grades definitely took a hit.
Over break I focused on my social life and my health was impacted because eating out all of the time IS NOT GOOD.
I am finally finding my balance between -- FRIENDS | SCHOOL | WORK | FITNESS | PERSONAL TIME It isn't always easy but I am definitely less stressed. I get to enjoy eating out on weekends, workout when I want to and when I have time, and focus on what's important during the week, aka school.
I want YOU to FIND YOUR BALANCE.
You should be able to ENJOY LIFE! Not worry about the next time you get to go out, your next midterm, or when you can workout.
Valentine's day is TOMORROW. Who cares if you aren't dating someone. I don't think Valentine's day should be focused on that. It's about reminding the people in your life that YOU LOVE THEM and to LOVE YOURSELF. Do something tomorrow that you love -- go for a run, read your favorite book, or watch your favorite movie. Just do something that makes you truly happy.
Being happy and at peace with every aspect of your life = Balance
I hope none of you are falling into a mid-week workout slump! If you are: GO WORKOUT! YOU WON'T REGRET IT
What I Ate Wednesday:
Okay, so I apologize in advance for the lack of pictures! I didn't really realize it was Wednesday until.... 10 minutes ago... Whoops.
Pre-Workout: Proats -- Protein Oatmeal: aka Oatmeal cooked with liquid All Whites < it's delicious I promise (yes I eat before I work out -- Why? a) I am really grumpy when I don't eat + b) I get SUPER hungry when I lift and if I don't eat I can't focus)
Post-Workout: Greek yogurt with a banana and peanut butter. Snack: More Oatmeal because YUM. Lunch: Spaghetti Squash, Spicy Marinara Sauce, and a crumbled hamburger << BORING (I know, I know) Dinner: Tilapia with white rice and a Caesar Salad -- because white Korean rice beats brown rice ANY DAY! Snack: Protein Shake + Quest Bar, mmmmmm fiber. I was really boring today -- I blame all of the midterms. But I promise I will take beautiful artsy pictures next week and spice up my meals!! XO, S
Still alive. I know I need to post more! I feel like all I do is sleep, eat, go to class, lift, study, work, repeat. It's exhausting - mentally and physically. I actually slept until 1 today, I honestly don't think that has ever happened in my entire life. Anyways, I just wanted to give you guys an update!
I am unfortunately still injured and it seems to be getting worse. That being said, it's been hard these last 2 months. I haven't been able to do legs or any type of cardio. I know I always complain about cardio but listen y'all I can't even walk.... Some days I stay in bed all day because my knee kills. Yep. I've skipped workouts and I've skipped class (sorry mom and dad). This injury knocked me down so hard. It's been hard to recover, especially since it isn't healing.
LALALALA done complaining. The point is I HAVEN'T GIVEN UP. When I am in the gym I give it 100% and when I study (well except for right now) I give it 100%.
Never give up on your dreams. It's been 2 months and 5 days since I was injured and ever since then I've been in a slump. I haven't been myself. Ask anyone around me and I'm sure they'll tell you. It's to the point where I want to pick everything up and go home. Honestly, I almost did. I even applied to transfer to UC next semester.
BUT, giving up is not the answer. Ohio State is a blessing and an amazing school and giving up my education would, in the end, be my biggest regret. I think about changing my major EVERYDAY but I can't pick something else because I know this is what I want to do. Basically, this injury has affected every part of my life.
Nope, I am not posting this saying I am better. I am posting this to tell you to never give up because I'm not. I will give it my all - I will go to dental school and I will compete someday.
That's all for now. Happy Belated Halloween! Never give up on your dreams. XOXOX Samantha
So I met a girl in my Biology class and she told me she was vegan. I was extremely interested because I don't know anyone who practices veganism. < which is totally a word, googled it :P. She started as a vegetarian 8 years ago, has been a vegan for 4 years and absolutely loves it. NATURALLY, I wanted to give it a go! I love new challenges and new things. I know I am doing Paleo but I personally believe if I restrict myself too much it will lead to an unhealthy relationship with food. AND it's not like I am stuffing my face with unhealthy food. SO today I am going to give it a go! I already had breakfast and it was delicious - I'll probably get it again next week.
Tonight, I'll post a "What I ate Thursday - Vegan Edition"
Vegan? What's That?
CHALLENGE YOURSELF!
Today I want you to do something that takes you out of your comfort zone - ANYTHING. The possibilities are ENDLESS!! It can be as little as - changing your weights in the weight room, going for a run outside instead of on a treadmill. Or something a little bigger like - going vegan for a day!
So yesterday was my first day back living like cave(wo)man. I dove right in instead of slowly cutting things out like bread, dairy, quest bars, oatmeal. So naturally my cravings were high. Yes, I had a quest bar. Oh well. It was delicious and I don't regret it. Starting today I am going to slowly ease off of everything so I don't have cravings and binge.
Some thoughts on paleo and why I am doing it - - I love a challenge and for the first 20ish days until you get used to it that is exactly what it is. Also eating out is a STRUGGLE. But I want to find BALANCE between my health nut workout life and my social life. So I'll make sure to post the food that I order at restaurants. - The whole 30 was amazing. When I participated in the Whole 30 through CHAARG I loved it. I had so much energy and was no longer bloated. Now the whole 30 is different than Paleo because it is more strict and has specific guidelines. So I think I am going to just stick with Paleo while I am at school and maybe another whole 30 next summer.
What I Ate Wednesday!
Eggs scrambled with red peppers, green peppers, onions, and shrimp on the side! All cooked in coconut oil < its delicious!
Broiled Tilapia topped with ground red pepper with a side of butternut squash baked in coconut oil and cinnamon.
Lol I only captured the pretty stuff - dinner was a HUGE salmon filet with mushrooms, more butternut squash, and an egg baked in an avocado < life changing. It's so good!
note: these are not all of my meals - I also snacked on: a quest bar (whoops), baby carrots, zucchini, 1/2 a sweet potato pre workout and 1/2 a sweet potato post workout.Oh and 3 very large cups of coffee.
It's been awhile! But I'm back and I promise I will be blogging more! I have so many new recipes and workouts I want to try. So make sure you keep an eye out for them!
XO, S Ps: sorry the video is shaky and I'm awkward :)
So sorry I haven't posted my 12 week program yet! I am a bit behind schedule.
Last week we learned that my family will be moving to Cleveland, Ohio on August 5th. My mom was offered her dream job and she just couldn't turn it down! And I don't blame her! It's a great opportunity - GO MOM! Anyways, we had to go up there and get everything sorted out.
Two days a go I woke up with the worst sore throat and it seems to be getting worse. So my mind is not in it. But I will definitely have it up before the end of the week!
Thanks for your patience! and for now KEEP KILLING IT!!
XO, Samantha
PS: if you go to UC, UD, OSU, Michigan, or Pitt go check out @_chaarg on instagram for a free membership giveaway!
Hi Everyone! I think this is a very important topic. I have talked to a lot of girls lately who have / had eating disorders. I've also talked to girls who have an eating disorder and are in denial about it.
Definitions:
Eating Disorder - a group of serious conditions in which you're so preoccupied with food and weight that you can often focus on little else.
There are 3 main types of eating disorders:
Anorexia Nervosa - an eating disorder that causes people to obsess about their weight and the food they eat. People with anorexia nervosa attempt to maintain a weight that's far below normal for their age and height. In order to prevent weight gain by starving themselves or exercise excessively.
Bulimia Nervosa - an eating disorder in which people may secretly binge (eat a large amount of food) and then purge (try to get rid of food in an unhealthy way). Purging bulimia - You regularly self-induce vomiting or misuse laxatives, diuretics or enemas after bingeing. Non-purging bulimia - You use other methods to rid yourself of calories and prevent weight gain, such as fasting, strict dieting or excessive exercise.
^^^ These 2 can lead to....
Binge Eating Disorder - an eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion. However, for some people, over eating crosses the line and it becomes a regular occurrence (usually done in secret).
However there is another eating disorder.
Orthorexia - an eating disorder similar to anorexia, though instead of an obsessive desire to lose weight, those who suffer from orthorexia have an unhealthy obsession with healthy eating. The word comes from Greek orthos, “correct or right”, plus orexis, “appetite”. In their search for dietary purity, orthorexics may become so restrictive about what they eat (for example, avoiding fatty foods, those containing preservatives, those with salt or sugar) that eventually they become as dangerously thin as an anorexic.
**All of these definitions come from MayoClinic.com
If you are restricting yourself, know you have an eating disorder, or just want to talk to someone - PLEASE seek medical treatment or therapy. These are no joke. However, if you are too embarrassed to tell your parents PLEASE reach out to me! I can help you get on the right track.
This is My Story...
Before
Last Summer I fell into an eating disorder. However, at the time i had NO IDEA! Yep, you heard me. I had no clue it was an eating disorder. Basically I suffered from anorexia nervosa and orthorexia.
I ate next to nothing and refused to eat anything "unhealthy". I ignored my mom when she told me I was getting too skinny. I thought I looked great! Hmm.. no I was skin and bones and so unhappy.
I was always cold, had really bad insomnia, depressed, and overall just moody.
I was obsessed with the scale. I wanted it to go as low as I could. My goal weight was 105 pounds... 105! WHAT! My lowest weight was 107.
At the point I was super pale, had huge bags under my eyes, and just struggled with every day activities. I couldn't lift any weight and my body ate away all of my muscle in order to do every day activities. My emotions were out the wazoo!
Then one day I just snapped out of it. I realized I was killing myself. I was home from school over Winter Break - I got up in the middle of the night to use the restroom. I took one step and passed out. I felt so weak I couldn't even get up. I just busted into tears on my hallway floor. I wanted to be "fit" and I went about it in the wrong way.
Now
Today I am healthy and happy! I've gained 20 pounds. I eat healthy and DO NOT STARVE MYSELF.
Also I have put on some serious muscle and I can actually lift weights. HEAVY WEIGHTS! I increase my weights almost every week. I lift 5-6 times a week. I only do cardio hmm 1 day a week, maybe. I want muscles! And I don't want to jeopardize my gains by doing endless cardio.
To track my progress I take measurements and go by my body fat percentage.
I do not count calories - I count macro-nutrients (carbohydrates, protein, fat). I'll do a post on that tomorrow. I eat every 2 hours and do not cut out carbohydrates. I also follow IIFYM (if it fits your macros). Therefore, I don't restrict myself to "clean" foods. What are clean foods? Foods washed? Hmm.... FOOD IS FOOD. Eat everything as long as it is in moderation.
I have never been so happy or so comfortable with myself. Yep, I have love handles. Yep, I have cellulite (90% of women do). Nope, I don't have rock hard abs. AND I DON'T CARE! I am in the BEST shape of my life and it'll only get better from here.
If I can overcome an eating disorder so can you. Remember you are worth it! And you deserve to be happy!
I would choose HEALTHY / STRONG over FRAGILE / SKINNY any day!
You are more than a number. A number does not define you. Stay strong and take it 1 day at a time.
BIG NEWS! I am currently putting together a 12 week Muscle Building & Fat Loss Plan!
Sneak Peak:
3 phases - muscle building, sculpting, and fat loss
Sample meal plan for each phase (men and women)
Nutrition tips and tricks
Grocery List
It should be available by July 21, 2013. I will definitely keep you posted on the details.
See below for a preview
Disclaimer: I am not a licensed personal trainer or registered dietician. All workouts, meal plans, and tips are written for you from my own personal experience and research. You should always consult your doctor before starting a new fitness program.