Thoughtful Thursday: On Food & Training

I love food… I could eat it all day, really. I could. There’s not much food I wouldn’t eat. Vegetables aren’t my favorite, but I’m learning to make them in ways that I like them.

However, despite all this, people try to make eating so darn complicated. Truthfully- it shouldn’t be that hard…RIGHT!? (And yes I realize, the actual science & nutrition might be more complicated than I’m making it out to be, but to us average joes, hear me out!)

It helps to always look at food this way:

food

Food is the fuel we need to live our daily lives, workout hard, and smash our goals. 

The simple rules I try to live by:

 

1. Try not to eat 100% junk all the time. Living by the 80/20 rule is a pretty good guideline.

2. Eat some fruit and vegetables every now and then. Incorporate them into each meal you have. Soon enough it will be habit.

3. Eat when you are hungry and stop when you aren’t. Over stuffing yourself does not feel good, try not to scarf your food down so you can pay attention to the signals your body is  giving you. 

4. Treat yo’self. (I miss parks & rec already). You work hard right? A treat isn’t going to hurt you. A piece of pizza will not derail your diet, and you will not gain 60 pounds in one night. What hurts you even more is depriving yourself of food you crave and then going overboard one night and feeling terrible. 

That’s it. That’s all I strive to do when dealing with food. Lately I’ve been lifting some HEAVY weight and really power lifting, because of this, I’ve been super hungry! Therefore I’ve been eating more. Work out hard and eat more? I’m good with that. I’ve been trying to get in plenty of protein, healthy carbs…but there’s always room for a treat every now and then :-)

This has to be my new favorite!

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  • What is your perspective on food and training?

Tasty Tuesday: Crockpot Chicken Tortilla Soup

I have a slight crockpot addiction. I would make EVERYTHING in the crockpot if I could. (Is that a challenge? I might accept!) This recipe is one of my favorites to do in the crockpot- so simple and delicious! :)

chicken tortilla soup

 

 This recipe is soooo good on a chilly day…(come on spring!)

Crockpot Chicken Tortilla Soup
Serves 4
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83 calories
8 g
18 g
2 g
10 g
1 g
183 g
466 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
183g
Servings
4
Amount Per Serving
Calories 83
Calories from Fat 17
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 18mg
6%
Sodium 466mg
19%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
6%
Sugars 1g
Protein 10g
Vitamin A
10%
Vitamin C
12%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. -3-4 Chicken Breasts
  2. -1/4 teaspoon crushed red pepper flakes
  3. -1/4 teaspoon dried oregano
  4. -1/2 teaspoon paprika
  5. -1 1/2 teaspoons ground cumin
  6. -1 teaspoon sea salt
  7. -1 teaspoon black pepper
  8. -32 oz Low Sodium Chicken Broth
  9. -One small can green Chile’s (you can also use the one with tomatoes and chile’s)
  10. -1 can sweet corn
  11. -1 can can black beans (drained) (optional)
Instructions
  1. Cook the chicken on high with seasonings listed, and enough of the broth to cover chicken on high for 4 hours OR on low for 6-8. Once cooked through, shred the chicken and add the rest of the ingredients. Let it heat up to you liking. I sometimes cook the chicken during the day while I'm at work and then add the rest to make it the soup and let it heat up for a couple more hours.
  2. Top with a dollop of light sour cream, cheddar cheese and tortilla strips. YUM!
beta
calories
83
fat
2g
protein
10g
carbs
8g
more
http://www.fitlifebykatie.com/

 This is one of my favorite types of soup. 

  • What’s your favorite meal to make in your crockpot?

Training Tips Thursday

Hey there, Happy Thursday! It’s almost the weekend…phew!

Today I wanted to offer you some of my general tips on fitness. These are just some tips that may squash some myths and pump up your current fitness regime!

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1. Make exercise a part of your normal routine 

Build yourself up gradually, take a day off when needed, but just keep going! 4-5 days a week of a legitimate workout and stay active the days you take off from exercise.

2. Do what you love to do

Find what you love and what motivates you to work out! These are the things that will keep you consistent.

3. BUT- Don’t be afraid to try something new

Never lifted weights before? Recruit a friend who is seasoned in weights and ask them to show you the ropes. Or maybe you get a friend to try a new class with you… You never know until you try!

4. Carbs are not the enemy

Carbs are not evil! Carbs give you the energy you need to workout! Eat them around your workout time (before & after) to boost your workouts.  

5. You don’t have to eat less & exercise more to lose weight

Finda a balance. When you workout more, your body needs those nutrients to rebuild muscle. Restricting calories can leave your body weak. Eat healthy, whole foods and you should see a change

6. Don’t forget to work your core

Your core muscles help everything work better when performing daily tasks, and for workouts. Keep them strong by doing planks and core exercises.

7. Compare yourself to no one- YOU are your only competition

This might be easier said than done- but you are different that anyone else and your workouts will not look the same, nor will your bodies. Keep pushing yourself and take note of the milestones you achieve. 

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  • If you had to give your favorite fitness tip-what would it be?

Tasty Tuesday: Honey Sweet Potato Medallions

Another Tasty Tuesday! 

This has to be one of my most FAVORITE recipes ever. My mom made them for our Christmas dinner this year, and since then I have been making them often! I’ve even made extras and used them for my lunches during the week.

2015-02-17 19.26.28

Honey Sweet Potato Medallions
Serves 3
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366 calories
39 g
0 g
24 g
5 g
2 g
156 g
60 g
17 g
0 g
20 g
Nutrition Facts
Serving Size
156g
Servings
3
Amount Per Serving
Calories 366
Calories from Fat 199
% Daily Value *
Total Fat 24g
37%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 13g
Cholesterol 0mg
0%
Sodium 60mg
3%
Total Carbohydrates 39g
13%
Dietary Fiber 7g
28%
Sugars 17g
Protein 5g
Vitamin A
308%
Vitamin C
5%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2-3 Sweet Potatoes (depending on how many you think you need)
  2. 2 Tbsp Honey
  3. ⅓ Cup of Pecans
  4. Cinnamon
Instructions
  1. Slice Sweet potatoes, remove skin. Boil for 10-15 minutes or until soft (check with a fork).
  2. Once soft, place in a greased baking dish
  3. Drizzle with honey (approx 2tbsp) and sprinkle with the chopped pecans & Cinnamon.
  4. Bake for about 20-25 minutes at 350 or until the feel done.
beta
calories
366
fat
24g
protein
5g
carbs
39g
more
http://www.fitlifebykatie.com/

There you go- I think I found your side dish for tonight! Enjoy! 

My March Bootcamp

Hey there! I hope you are enjoying my new site! The last couple days I’ve been moving my blog over to become self hosted. I did everything myself-which took me a little longer than I thought haha! BUT somehow, someway I did it. I’m of course going to be working on it some more, because I need to tweak it here and there.

Anyways- I’m here today to announce my brand new 6 Week Bootcamp Program that will begin on March 2nd. I’m SO excited to be offering this in a group format. The group format gives everyone so much support and motivation, instead of you doing it on your own.

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I post videos and workouts/meals in the morning and then you can complete the workout as you have time. None of my workouts require equipment, so if you have room to jump around- you are good to go! 
If you are interested, please contact me below so we can chat more!
 

Workout Wednesday- TRX Tabata

Another Workout Wednesday! I really love linking up with these girls! I get some great workout ideas from them! 10912598_10152638558488785_954023868_n Yesterday I worked out a TRX Tabata that really had me sweating. I have loved doing more and more with TRX, Using your body weight is an awesome thing. This Tabata uses 3 different moves for legs, core, and a cardio strength move. I like combining these types of movements to mix it up and keep my body guessing. Untitled (16)

Sorry YouTube is refusing to upload my video today! If it ever happens I will update with it later. This was a great sweaty workout and my core is really feeling it this morning. The lunges are a great movement to really work on the legs and glutes! Enjoy- if you try it out, let me know!