My New Training Schedule

Well, Tough Mudder Minnesota 2013 has come and gone.  So, what's next?  I signed up for a 1/2 marathon at the end of October and I have general fitness goals of dropping total body fat percentage and gaining more muscle definition. 

In the efforts to jump start this, I created a new 6 week training schedule for myself.  Some of you might think it is insane, too much, or too aggressive but I call it getting me to my goals.  Without continually pushing my limits, I will never know what I can achieve.  I'm the type of person that if I have a plan in place, I am more apt to follow it.  Structuring out my week like this allows me to schedule and prepare as need to keep myself accountable.  Once the 6 weeks are over, I will tailor it as needed to prep for the 1/2 marathon.

WISH ME LUCK!

peace & love

bj

Inspire Me

It seems to be hard to get off our asses and get back into working out after a nice vacation like we just had over the 4th of July.  I fortunately did not feel that way this time.  I think it is because I have made working out a habit.  I live and breath for that one hour everyday that I get to put my body through a tough workout to make it better.  I love the feeling of sweating and melting away my day's frustrations.  I love how a heavy squat bar feels pressing against my shoulders.  I know that the burn that seems to lock up my muscles at points will result in me being stronger than I was last week. 

Working out is tough and hard!  If it was easy, everyone would do it.  It takes discipline and determination to stick with it day in and day out.  Maybe you are the type of person that needs someone to work out with to keep you accountable or maybe you just need a swift kick in the rear. 

I put together a list of absolutely inspiring and motivational fitness quotes for you to read.  I hope this helps you kick start your week and get back into healthy habits and living!

peace & love

bj

"You want me to do something... tell me I can't do it." -Maya Angelou

"In the world there are believers and then there are non-believers. For all of you non-believers out there, I have something to say to you…never underestimate the heart of a champion." - Rudy Tom Johnavich

"I've learned that something constructive comes from every defeat." - Tom Landry

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." - Picabo Street

”Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it.  I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering

"Those who do not find time for exercise will have to find time for illness." – Earl of Derby

"Take care of your body. It’s the only place you have to live." – Jim Rohn

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." – John F. Kennedy

"I’m not out there sweating for three hours every day just to find out what it feels like to sweat." – Michael Jordan

"Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi

"Just do it."™ -Nike

"You miss 100% of the shots you don't take." -Wayne Gretzky

“God builds barriers in life not to keep us from obtaining what we want but to see how bad we really and truly want something.... You will break the wall down if you want it bad enough” - Birdo (Bubba) Lee Richards III

"You know that little voice inside your head that tells you that you can't?  Crush that guy with sweat, guts and determination!" - Unknown

"The difference between want and need is self control." - Unknown

"Toughness is in the soul and spirit, not in muscles." - Unknown

"Motivation is what gets you started.  Habit is what keeps you going." - Jim Ryun

Mile, Circuit, Mile Combo

Running?  Yes, running.  I am finally posting a workout that involves running.  Sweet, huh?  I'm not a complete meat head that only lifts weights. 

This workout will ease you into running and won't scare you away from the trails or track.  It is intended to get you started logging miles but switch it up too.  We are working on endurance, cardio and overall body conditioning with this one.  The most important part of the workout is the general strength circuit in between the first mile and the second mile.  Make sure you DO NOT rest between the exercises, sets & reps.  The continual movement will make you sweat more, increase your heart rate and help with conditioning your body.  Ultimately, you will get more out of this workout with minimal rest.  Rest is important for some workouts but this one does not utilize rest...sorry!  We are focusing on going stronger for longer and need to push boundaries in training.

Diversity in your workouts is great!  Keep your body guessing peeps.  You don't want to acclimate your body to doing the same old routine because then your fitness will plateau.  Find ways to work the same muscles but in different movements.  Do research on fitness sites and then research some more!  Compile a library of exercise to pick and choose from when designing a workout.  This keeps it interesting.  Nobody likes to get bored!

peace & love
bj

A Time For Everything

I have never been a bible thumping, pew preaching, holy rolling catholic but I do have faith and believe that sometimes finding comfort or an answer comes from looking towards that faith.  I find myself recalling Sunday morning sermons and the words that my ears absorbed from years of sitting in the front pew at mass.  All those years ago when I first heard readings and gospels, I didn't immediately grasp the understanding of those words.  As I pass through life and encounter different situations, I suddenly have moments where I finally understand them.  This is one of those small verses from the Bible that has clicked and made sense lately.

peace & love

bj

Ecclesiastes 3:1-7

New International Version (NIV)

A Time for Everything

3 There is a time for everything,

    and a season for every activity under the heavens:

²     a time to be born and a time to die,

    a time to plant and a time to uproot,

³     a time to kill and a time to heal,

    a time to tear down and a time to build,

⁴     a time to weep and a time to laugh,

    a time to mourn and a time to dance,

⁵     a time to scatter stones and a time to gather them,

    a time to embrace and a time to refrain from embracing,

⁶     a time to search and a time to give up,

    a time to keep and a time to throw away,

⁷     a time to tear and a time to mend,

    a time to be silent and a time to speak,

A Reason

Here is another one of my favorite quotes that has helped me through out the years in trying to understand why certain people come and go in my life.  Sometimes, I really don't know which category someone falls into but I always try to remember that their presence in my life was/is meaningful.  Perhaps, they were placed along my path to teach me something, make me happy, love me, hate me, build me up or tear me down.  I may not ever know why some people exist(ed) in my life and that is OK.  I do not need to know their purpose for being there.  I just know that each experience and encounter I have along the way has helped me see who I truly am or who I am meant to be.  Having a life full of oh wells is a hell of alot better than a life full of what ifs and I will always welcome an opportunity to take a risk in allowing someone to walk into my life for good, bad or both.

Reason, Season, or Lifetime

People come into your life for a reason, a season or a lifetime.
When you figure out which one it is,
you will know what to do for each person.
When someone is in your life for a REASON,
it is usually to meet a need you have expressed.
They have come to assist you through a difficulty;
to provide you with guidance and support;
to aid you physically, emotionally or spiritually.
They may seem like a godsend, and they are.
They are there for the reason you need them to be.
Then, without any wrongdoing on your part or at an inconvenient time,
this person will say or do something to bring the relationship to an end.
Sometimes they die. Sometimes they walk away.
Sometimes they act up and force you to take a stand.
What we must realize is that our need has been met, our desire fulfilled; their work is done.
The prayer you sent up has been answered and now it is time to move on.

Some people come into your life for a SEASON,
because your turn has come to share, grow or learn.
They bring you an experience of peace or make you laugh.
They may teach you something you have never done.
They usually give you an unbelievable amount of joy.
Believe it. It is real. But only for a season.

LIFETIME relationships teach you lifetime lessons;
things you must build upon in order to have a solid emotional foundation.
Your job is to accept the lesson, love the person,
and put what you have learned to use in all other relationships and areas of your life.
It is said that love is blind but friendship is clairvoyant.

— Unknown

peace & love

bj

Do It Anyway

I love inspirational quotes, poems and sayings.  Sometimes all you need is to read one and have it change your whole day.  Having a new perspective on the way you view life and your experiences allows you to be at peace in your heart with what you have lived.  No matter how much you think you screw up, life goes on.  Everything changes.  Learn to make yourself happy first and foremost. 

Here is one of my all time favorite quotes that I need to remember and read more often.

Mother Teresa wrote this poem – Do It Anyway

People are often unreasonable,

illogical and self-centered;

Forgive them anyway.

If you are kind,

people may accuse you of selfish ulterior motives;

Be kind anyway.

If you are successful,

you will win some false friends and true enemies;

Succeed anyway.

If you are honest and frank,

people may cheat you;

Be honest anyway.

What you spend years building,

someone could destroy overnight;

Build anyway.

If you find serenity and happiness,

they may be jealous;

Be happy anyway.

The good you do today,

people will often forget tomorrow;

Do good anyway.

Give the world the best you have,

and it may never be enough;

Give the world the best you’ve got anyway.

You see, in the final analysis,

it is between you and God;

It was never between you and them anyway.

peace & love

bj

What A Ride

When my best friend got married this past summer I heard a quote for the very first time in my life that has resonated with me and pops into my head often.  I found it to be fitting for my view of life.  The older I get, the more I see how things make sense and the deeper meanings behind them.  Life is one large over arching lesson and what you take from it is the beauty within your journey.

This morning was one of those mornings that this quote came back to me and made me smile because its words ring true.  Lately, I haven't been feeling quite my best and in those moments I wonder why am I going through this.  I remind myself to stop and look at it as a test of strength, courage and faith.  I am being challenged to see how much I can mentally and physically handle.  I will not feel sorry for myself.  I will not give up.  I will look things straight in the eye and say, "Bring it on; I got this!"  Everything we encounter is all a part of the ride. 

Learn to be thankful, humble and soak up every second you have because tomorrow is not guaranteed.  Wallowing is self pity, becoming depressed and purposely being hurtful will not get you anywhere and doesn't add value to your life.  These are just a couple of examples of lessons I've learned in my twenty-some odd years.

I hope you can read this and find the same appreciate for it as I have.  Thank you Karen for sharing this and providing me another great insight as to how to look at this life that I've been given and finding the blessings stitched throughout!

Life is not a journey to the grave
With the intention of
Arriving safely in a pretty
And well preserved body,
But rather to skid in broadside,
Thoroughly used up,
Totally worn out,
And loudly proclaiming,
WOW!!!! What a ride!

peace & love

bj

When You're Feeling Down

Lately I have been having a lot of fairly large "life decisions" weighing on my mind.  I've been wondering which decision is right and which is wrong, trying not to upset one person or another and being way too concerned about minimal things in life.  I have been feeling nervous, scared & anxious.  Trust me, I don't like feeling like that.  It isn't healthy to do that to yourself.  I am sure that some of you can relate.  I tend to over analyze and I blame that on my type A personality.

Many of us get caught up in things like our career, physical appearance, who our friends are and how nice of a house we have.  It is easy to lose sight of the most important things.  Every once in a while I will get the swift kick in the rear that I need to remind me that I need to stop worrying so much, let go and let it fall where it may. 

I am going to enjoy all the snuggles, smiles & kisses my son gives me.  I won't take for granted the love my husband holds for me in his heart.  I want to always makes sure I take the time to have conversations with my family.  It is important for me to tell everyone who I care deeply about that I love them.  I am going to smile big, laugh till it hurts, love with everything I have, treasure every second of everyday and I won't sweat the small stuff anymore!

One of my friends that knew I have been having a hard time lately shared the following story with me.  It was just the thing I needed to read to make me smile, appreciate all that I have and get me back to what matters most.

peace & love

bj

When things in your life seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 beers.

A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with a unanimous ‘yes.’

The professor then produced two beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.

‘Now,’ said the professor as the laughter subsided, ‘I want you to recognize that this jar represents your life. The golf balls are the important things—your family, your children, your health, your friends and your favorite passions—and if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house and your car. The sand is everything else—the small stuff.

‘If you put the sand into the jar first,’ he continued, ‘there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness.

Spend time with your children. Spend time with your parents. Visit with grandparents. Take time to get medical checkups. Take your spouse out to dinner. Play another 18 . There will always be time to clean the house and fix the disposal. Take care of the golf balls first—the things that really matter. Set your priorities. The rest is just sand.

One of the students raised her hand and inquired what the beer represented. The professor smiled and said, ‘I’m glad you asked.’ The beer just shows you that no matter how full your life may seem, there’s always room for a couple of beers with a friend.

Foods You Should Be Buying

As a lot of you know from being my Facebook friend, I am in the middle of training for some road races coming up.  In preparing for them I have been researching a lot more about eating clean (healthy) and have found that a number of foods are best for your general overall health, low in calories & rich in antioxidants/ vitamins/ minerals/ protein/ fiber. They promote a better you which is always good.

Whether you are training for a race, trying to lose weight or simply want to live a healthier lifestyle, you should consider introducing the foods I am going to list in this post into your diet. 

Next time you go to the grocery store and see a box of oreos you need to: slap your hand, tell yourself NO and proceed to find some of the following:

Walnuts

Walnuts contain omega-3 fatty acids, which protect your heart and boost your brainpower.

Almonds

The monounsaturated fats and vitamin E in almonds work together to cut cholesterol.

Macadamia Nuts

In addition to containing healthy fats like other nuts, macadamias also pack in an extra dose of filling fiber.

Yogurt

Yogurt is a good source of calcium, plus probiotics for gut health. Go for the Greek variety: It boasts all of the benefits of regular yogurt plus double the protein.

Blueberries

All fruits are great for diets thanks to their water content and key antioxidants and vitamins. Blueberries, however, are a true standout—studies show they may help rev metabolism and lower blood pressure.

Whole Grains

Whole grains are packed with fiber, iron, and vitamin B.

Leafy Greens

All vegetables are low in calories, chock full of vitamins and nutrients, and high in fiber.

Celery
One of nature's lowest-calorie foods at about five calories a stem, also it packs a ton of nutrition.


Green Tea (Unsweetened)
Green tea is high in an antioxidant called ECGC, which may reduce the risk of most cancers and promotes fat burning.


Watercress
Lacks calories and it's loaded with vitamins A, C and K.


Kiwi
Here's a fun fact: Kiwis are actually giant berries.  They pack fiber, potassium and vitamin E, as well as more than a day's worth of vitamin C.


Cottage Cheese
Containing about one-fifth of the calories you'll find in most cheeses, cottage cheese is a clear low-calorie winner in the dairy department.


Green Bell Pepper
In just one cup of chopped bell pepper you'll get more vitamin C than you would from an orange at about only a third of the calories.


Radish
In general all varieties of radishes share an abundance of vitamin C and help facilitate the digestive process.


Star Fruit
Is high in vitamin C and contains three grams of dietary fiber. It's also a great source of polyphenols, antioxidants that fight cardiovascular inflammation.


Cabbage
One cup is loaded with a type of isothiocyanate called sulforaphane, which increases your body's production of enzymes that disarm cell-damaging free radicals. Sulforaphane actually boosts your levels of these cancer-fighting enzymes higher than any other plant chemical, according to Stanford University scientists.


Cauliflower
The florets in this ivory cluster contain detoxifying compounds called isothiocyanates, which offer protection against forms of prostate cancer.


Tomato
Tomatoes are a good source of lycopene, the phytochemical that makes them red, and they are a prostate protector and help eliminate skin-aging free radicals caused by ultraviolet rays.


Strawberry
Packed with antioxidants, which protect you against cancer and memory loss, and immunity-boosting vitamin C, these little rubies make for a perfect low-calorie sweet treat.

***all nutritional information courtesy: www.fitbie.com ***

peace & love

bj

Photography vs. Hunting

You know, I'm always thinking about photography and how much I love it.  I started to wonder what it is comparable to for a guy.  Well, the more and more I thought about it the more I couldn't help but notice the crazy likeness photography and hunting have!  I am serious folks...I started to scare myself with the similarities I thought of.  Here is a list of things I've compiled that point out their commonalities:

1 | We both shoot things.
2 | We have to wait patiently for the right moment to capture what we want
3 | There is always a lot of time involved in processing after we have shot something
4 | The cost of a kick-ass rifle is equivalent to a pretty decent DSLR body
5 | You can get a new lens for the price of a new tree climber stand
6 | You can carry your gear by a strap
7 | We love being outdoors
8 | The best times to be outside for shooting something are at dusk & dawn
9 | Sometimes the best shot comes from laying on your stomach in wet grass
10 | You walk through water and mud to get to where you want to
11 | Locking in on your target involves lining up your crosshairs
12 | We could fill a room with our equipment
13 | We could spend all day doing it
14 | We both have to search nature for the right conditions and locations
15 | Both experience seasonality (wedding season / deer season)
16 | Having one rifle or DSLR is never enough, seriously...I want more gear!
17 | We feel extremely proud after a successful shoot
18 | Learning to be invisible is a valuable trait
19 | Our walls are filled with our proudest moments hanging on them
20 | It is something we want to teach our children how to do

Crazy huh?!? 

xoxo

bj

Superfoods That Help Burn Belly Fat

Diet is key when it comes to getting lean!  You always hear that you should eat clean.  Sometimes people have the mentality that if they just go to the gym and burn calories that they will lose weight.  They are missing the most important part to weight loss...eating healthy!  There are many foods that are considered superfoods.  Due to their biological make-up and how our bodies process them, they are found to be very beneficial to burning fat and helping us obtain those lean bodies we desire.  I came across an article about 16 superfood and how they contribute to help burn belly fat.  I have shared the list below, but if you'd like to read the full article, you can click on this link:  http://www.quickandsimple.com/diet-weight-loss/tips-calculator/belly-fat-foods

Superfoods that help burn belly fat:

1. oatmeal

2. olive or canola oil

3. protein powder

4. almonds

5. whole grains

6. eggs

7. beans & legumes

8. lean meat & fish

9.  berries

10. avocados

11. green vegetables

12. dairy

13. peanut butter

14. iced tea / green tea

15. parmigiano – reggiano cheese

16. cannellini beans

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Here is a little more helpful information about eating right:

Eat Healthy.  As the saying goes "abs are built in the kitchen".  You can train hard & build muscular abs, but it you eat junk food all day, you won't lose your belly fat!  Stop eating processed foods.  Eat whole, unprocessed foods.

Proteins. Meat, poultry, fish, whey, eggs, cottage cheese,...
Veggies. Spinach, broccoli, salad, kale, cabbage,...
Fruits. Banana, orange, apple, pineapple, pears,...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds,...
Carbs. Brown rice, oats, whole grain pasta, quinoa,...

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A few more superfoods and how they help you burn fat:

Apricots. 
High in beta carotene which flushes out fat and waste products. 

Beets. 
Cleans blood cells and washes away fatty deposit.  Also great for cleansing the liver and kidneys.

Brussels Sprouts. 
Stimulate kidneys to release water and cleans out fatty deposit and other wastes from body cells.

Cabbage. 
Cleanses mucous membranes and washes out fatty deposit.

Carrots. 
Accelerates metabolism and dislodges fatty particles for elimination.

Cherries. 
Cleanses away waste products including fat deposit.

Melons. 
Particularly orange colored melons like cantaloupes are high in beta carotene and act as a fat flusher.

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Start making healthier choices for a better & healthier you!

xoxo

bj

8 Things I'd Ask God

No worries people...I am not going to get all Holy Roller church lady on you in this post!

There are certain times in my life that I just wish I could ask someone to give me the answer(s) to what I'm searching for.  Wouldn't life be so much easier if we knew all the answers?  I'm sure it would be fairly less exciting though.  In any case, I sometimes struggle finding the "right" answer.  The questions I struggle with are not your typical everyday ones like, "What do I wear" or "Where should I go for lunch".  The ones that trouble me and I get all confused over are the life changing questions...the so called "big" life questions. 

I am psychological sound enough to know that I could never ask a question to a magical crystal ball and get the answer I seek.  Shaking a magic 8 ball isn't a good alternative either; although, those are pretty fun.  Lastly, I pretty am certain that easy button we see on those TV commercials for Staples don't exist.  If they do...please share it you hoarders!  After exhausting those options I am left to ask one other...God.  I'm not going to lie, it would be pretty amazing to be able to sit down with God and ask him a list of questions.  If that opportunity ever arises, I will be prepared with my list of questions I've created.  I will also be soliciting the experience and compare myself to the Virgin Mary but this situation is highly unlikely.  However...I'm prepared just in case.

1 | God... Should Brant & I have a second child?  This is something I struggle with on a daily basis.  Deciding to grow our family if definitely one of the "big" life questions.  I ask myself so many questions within questions to justify pros and cons to having another child and before you know it, I've thoroughly confused myself.  It doesn't help that EVERYONE asks us this question all the time too.  I'm already getting frustrated writing about it so it is time to move onto question number two.

2 | What really happens after we die?  Is there this insanely awesome heaven where we get to be with all those who've passed before us or is it nothingness?  Death doesn't scare me as much as not knowing what awaits me after I die.  If God could reassure me there is a heaven, that'd be cool.

3 | Will I have made a profound impact on anyone's life?  I know that I will have made an impact on my son's life and my family but I find that it would be completely gratifying to know that I could impact a complete stranger's life.  This is the reason that I am listed as an organ donor on my driver's license.  If I were to die and doctors could harvest my organs to give someone else the chance to live, why wouldn't I?

4 | Should I continue to follow my passion in Photography?  Being self employed has its benefits and drawbacks.  Currently, I have good insurance and a 401K.  Owning my own business means not having those available.  It would be OK if my husband could provide them but he is also self employed.  So, do I continue to try and build a business & client base or gracefully bow out?  I'm sure there is a happy medium that I just have to find.

5 | Do we stay living in our 2 bedroom home or should we consider building more of a dream home?  Bigger means more money and should we really be considering it?  Maybe this question should be tabled for a couple of years.

6 | Why is there so much suffering in the world?  I have a really hard time wrapping my head around countries that have been in civil wars for decades and countries that have a large percentage of their population dying from starvation.  Why would you allow for such indecencies to occur?  Perhaps I want my world to be a little more rainbows and sunshine...I just wish people, especially children didn't have to suffer as much as they do.

7 | Should I compromise as much as I do?  I am notorious for being a people pleaser.  I have always been the one to try to make others happy.  I have done this at my own expense and I wish I could be able to distinct when I should stand my ground firmly or make others happy.

8 | Lastly, could you give me the numbers for a winning Powerball ticket that has a cash payout of roughly 40 million dollars?  This is obviously not as serious as the other questions but I would love to not worry about money...ever again!

What would you ask God if you had the chance?