And the Liebster Award goes to...

I wanted to publish this post last week, but it was unfinished on Monday. As everyone knows, life tends to get in the way of our schedules, and I had matters I had to attend to - I'm sorry, but finally, without further adieu:

A couple of weeks ago, I received a message from fellow blogger Isma from Walk in Vogue. asking me if she could nominate me for the Liebster Award… My first immediate reaction was “I want in! Wait - what is that??” I’d heard about the Versatile Blogger award and was flattered by that nomination, but what’s the Liebster?  Liebster, in German, means "dearest" or "beloved". This particular Liebster is a Virtual Award, given to bloggers by bloggers to encourage and support each other in our online community. Not only do you get to discover new blogs, but you can engage and interact with similar minded individuals in hopes that it may touch or inspire someone else.

Here are the rules, should someone nominate you and you accept:

1. Thank and write a bit about the blogger who nominated you and provide a link to their blog
2. Posting the badge on your site (Hooray!)
3. Answer questions that the nominator has asked
4. Chose other 5-10 award-worthy bloggers
5. Pick 10 questions for them to answer

I have to say it Isma - Thank you! I'm flattered! I was thrilled to spread the love by acknowledging some of my favorite up and coming writers that I've met in the last several months. Please do me a favor, and go visit her Blog or check her out on Facebook!

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I accepted Isma's nomination, so here it goes:

Why did you start blogging?

I'm not 100% sure what the catalyst was, to be honest. I wanted to write about what I'd gone through during my struggle to lose weight and finally be at peace with my body, but it ended up being more than that - it became how to help others who might possibly be going through a similar struggle that I went through. I remember how I felt at the beginning; lost, scared, and like a lot of others had said, I had done it so many times before and failed - Why did it work for me this time? Maybe if I shared that 'secret' with others, they too might embark on their own journey of self-love and discovery. The world needs more of that, so here it is.

If you were stuck on a desert island and could only have 3 items what would they be?

Oh goodness... Well, I'd have to say, my phone is rather important (for sheer boredom and OF COURSE to get me outta there), but there would be no charging capabilities so that out. I'd say when stuck in that situation, make the best of it! 1 - An unlimited supply of mai tais, 2 - an umbrella, and 3 - unlimited supply of sunblock! Gotta make it work for you! 

Describe yourself in 3 Words

Pessimistically Optimistical Over-Analyzer

Who Inspires You?

Any woman who is strong, capable and accomplished. Women who lifts others up, never tear them down. Those with convictions and goals who achieve daily success with mini milestones they've set.

What's your Favorite Quote?

I have a couple of favorites... this is the most recent one: "The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers." - M. Scott Peck

What was your best vacation?

Now THAT one is easy. I went to London, Paris, and Dublin in September of 2013 and crossed off a couple items on my bucket list. I kissed the Blarney Stone, visited Portobello Road market, and went up the Eiffel Tower. It was an incredibly humbling experience, given how young our United States are compared to the historically rich European cities.

If you could be anyone in the world, who would it be?

I love being me... As cliche as that sounds, or as pageant-y, it's true. I can be a little selfish, a little insecure, and Lord knows, a whole lot EMO. But I wouldn't trade lives with anyone. EVER.

What is your favorite lipstick shade?

'Taylor Swift' Red

What is the most recent book you read?

Mocking Jay by Suzanne Collins (for those that don't' know, that's the final Hunger Games book). Oh, jeeze that was last November. Anyone have any suggestions? I should probably start another one.

which time period would you choose to live in and whom would you like to be?

This one is a tough one... Growing up, I wished I could've lived in the 60's with all of the fantastic music, the beautiful and powerful (now-classic) cars and the ever-free spirit within people. Now, as I head further into my adulthood, I find the 1940's to be more romanticized. I love the hair and vintage dress styles, as well as the bold lip color and the strength women showed during WWII. I love both.

Unfortunately, those that I contacted and nominated did not provide me with a response. I’m following a lot of other lovely bloggers so... anyone who wishes to participate, feel free! You are more than welcome to join in the game! Please find your nominees and answers these following questions:

1. What is your most favorite destination & why?
2. What post on your blog you are particularly proud of & why?
3. Which period would that be and whom would you like to be?
4. What is the place you can call home other than where you reside?
5. Why did you start blogging?
6. What is the best vacation you've ever been on?
7. Describe yourself in 3 Words.
8. What's your favorite quote?
9. If you could be anyone in the world, who would it be?
10.  What is the most recent book you read?

I cannot wait to hear responses!

How I 'Embraced'

There was a post on Facebook by my friend, the wonderfully vocal Kim Spencer from Crown Yourself, late last month that *really* stuck with me. She was posting about Embrace the documentary by Taryn Brumfitt and the founder of the Body Image Movement. Well, last week I finally got to see a screening of the documentary and I think I cried the whole time with how many moments the film actually hit home for me.

Taryn Brumfitt is an Australian mother of three, whose whole motivation behind The Body Image Movement was the perception her children will have of her, and of themselves or other women if she can’t even love her own body. The powerful message she spends 90 minutes going over in substantial detail comes down to finding out why women all over the world LOATHE some parts, if not all, of their bodies.

“I went through anxiety and depression from hating my body.” - Stefania Ferrario

Interviewing numerous women (Ricki Lake, Mia Freedman, Turia Pitt, Stefania Ferrario, Renee Airya, Jade Beall, Melinda Tankard Reist, The Bearded Dame) and showing statistics on screen (91% of women hate their bodies), she gives reason why “your body is not an ornament” and attempts to show why it’s “the vehicle to your dreams”.

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There were several moments that struck a chord with me, but I think one of the most influential minutes of the film for me was when she interviewed (a mother in a red dress). She expresses the following sentiment:

“In an ideal world, I wouldn’t have to constantly play, uh whats the word? Damage Control. I feel like I’m putting out a thousand fires everyday… I’m drowning in a sea of media.”

Growing up, I think as early as age ten, I hated how large or round I was. I took note of how I had a 'kangaroo pouch' underneath my belly button. I noticed in the 4th grade that other girls my age had flatter tummies and i had a roll. That's when I believe it all started. Where I would cry to my mother and throw tantrums in the Limited Too in the mall because things were too tight and I wanted to leave, never to shop for clothing again. It didn't help my self esteem when I was put on Adkin's (even though I was being 'helped' by having someone manage my food intake and weight). I hate to "make my mother the bad guy", because she would see me cry and her heart was ultimately in the right place, but it was very apparent that I did not look like her when she "was my age"; that if I could "just stop eating us out of house and home", I could ignore her snide comments and be thin, pretty and happy. That I had a "pretty face"... being thin became a vessel of which I constantly sought out her approval, to be thin and 'pretty'. To this day, she still hears it as a compliment when she says I fit better into a dress than I "used to", rather than I simply look nice or even that I was smart for an accomplishment outside of my attractiveness.

After seeing the film, I realized that I constantly feel the same way – I feel as if I have to run interference between myself and these images or even my own worst critic - ME. I play the angel and devil on my own shoulders, and it’s exhausting. It wasn’t so much that I’m upset with society for having the schema that makes it so we have these insecurities about ourselves, it’s the fact that I simply want to be happy with what I have while I have it, and that I’m not.

The fear isn't that I'm not good enough for anyone else - it's am I good enough for MYSELF?

I have had SO many times in the last 20 years where I’ve looked in the mirror and cried; where I’ve felt like my mind, my soul, were trapped inside this particular physical body and that the outside didn’t match its insides. The person in the mirror, that’s not ME.

“I wanted to get an eating disorder, I wanted to get anorexia” - Stefania Ferrario

Another moment that stood out for me was when Jade Beall, a self-love activist and photographer, was interviewed. She said, “It’s a process – It’s practice. It’s like Yoga, you have to practice it to [get better]. Practice seeing yourself in many different lights…” and actually begin to believe it.

The thing that I’ve been striving to write about for the last few months on The Soaring Swine is that however you look, the only thing that matters is how you see yourself – why I said that Re-Framing the Gaze was so critical. I’m not here to tell you to hate your body, and you need to change it – actually, the opposite. I want to love MY body, and I want to be the best version of myself. That includes HEALTHY and HAPPY. To be healthy, I have to exercise and eat right, and to be happy, I have to love myself unconditionally just as I am – EVEN if that includes a few stretch marks or extra skin.

I suggest you find where you can see a screening of this movie and go now. It was wonderful and shed so much light for my own personal growth.

I've been criticized for posting revealing photos and those that show my progress along my journey. I'll never forget one time, a past friend mentioned that her husband was surprised my then-boyfriend 'allowed' me or supported me posting said photos. "I'm sorry, are they of his body? I'm pretty sure I'm allowed to do what I want with photos of ME" is what I wanted to say.

After years of self-body shaming, and hating the extra skin I've EARNED after losing 80+lbs, I am 100% absolutely DONE giving a crap about what people have to say and what their opinion is of MY body and what I choose to share or not share. I love my body for what it is capable of. It's taken me a long time to truly say that I love my extra skin, but it's a badge of honor! It shows what I'm capable of accomplishing and what I've been through in the last three years. 

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  “And so began this journey. This unwavering desire to teach, educate and shout around the world that loving your body can bring you happiness and by learning to do so, change lives forever.” – Taryn Brumfitt

Download Taryn's eBook on how to get to the Body Positivity movement yourself! CLICK HERE for the first three chapters for free!

How To Boost your Metabolism

That was my biggest question when I first started out three years ago. My metabolism seemed to be stalled or that of the speed of a turtle. I had been eating pizza, and practically anything I wanted without minding portions or physical activity, so I had absolutely no idea where to start. So: 

“How do I improve my slow metabolism?”
 

 Like I said in The Final Straw and 5 Weight Loss Myths You Need to Toss, I was on weight watchers and still had poor habits. I was working with my trainer, and unless I began taking a look at other factors, there was no way I was going to make any progress.

What changed it all was when I took a look at how to manage my caloric intake per meal and output per gym session (my friend is currently testing this theory and data with a burger a day lol). Once I started eating six meals and drinking over 100 ounces of water a day is when I truly began to notice a difference for my body.

So how does one rev up their metabolism? I’ve compiled a list of things that worked for me, someone with no known thyroid issues, below:

1)      Eat 5-6 Small Meals a day, including breakfast no later than an hour after you wake up

Now the thing here is that there have been studies done where the number of meals you eat per day doesn't really matter. IN FACT, the study showed that people who ate this many meals a day actually ate MORE than what they should have. The key point is to watch caloric values and intake per meal, regardless of the amount of meals you eat per day. The upside to this number? The longer you wait between meals, the hungrier you get. ““After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier,” says Cleveland dietitian Amy Jamieson-Petonic, RD. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.” She says that’s why we need to eat breakfast – after about eight hours of sleep and without food, we need that boost to get us going.

2) Make sure there’s plenty of protein in your meal

Ensuring you’re eating enough protein doesn’t ONLY make sure you have a balanced meal, it helps your muscles recover from your workouts and maximize the body’s muscle production. “People who ate [up to] 30 grams of protein at breakfast lunch and dinner saw more muscle protein synthesis—or the building up of muscles—than those who ate less at breakfast and loaded up on the nutrient at dinner, according to a study last year in The Journal of Nutrition.” My advice is just to make sure it fits within your daily/meal intake of calories and protein grams especially if you’re tracking your macros.

Click HERE for 10% off IdealLean Protein

3)      Drink half your body weight in ounces of water a day and NO Booze!

When you sweat, you lose tons of electrolytes and other elements (potassium, chloride, and sodium, to name a couple). They say when you start to feel thirsty, your body is already feeling the effects of too little water and mild dehydration. Health USA’s Yuri Elkaim says “The first thing you need to do is calculate how much water your body needs at rest. That's working at a desk, puttering around the house, reading and doing all of the other things you do throughout the day. This is your bare minimum water requirement – what your body needs to function. The basic equation for determining this is by dividing your body weight in half.” He goes on to explain that if you’re active, you need to drink an additional 30 ounces, and maybe add a teaspoon of sea salt for electrolyte replacement. Yuck, just get something with electrolytes added, like my favorite hydration tool, Nuun.

As far as alcohol, it’s empty calories with zero nutritional value. It slows your metabolism (for long long LONG term drinkers) and impairs the body’s ability to absorb nutrients. They say in certain studies that one glass of red wine is ‘good for you’ but so is dark chocolate… in moderation. You can’t expect to reach your goals seriously if you drink like a college sorority girl (which, I’ve been)! It will do nothing but help you reach your goals *faster* if you pass on the cocktails since most are loaded with sugar and disrupt your sleep – two factors that are important to your journey.

4)      Eat *Healthy* Fats

Anyone that ever told you Low-Fat anything was better than the full-fat version of it was WRONG (see the explanation here). *Many* foods low or void of fats are mainly high in sugars, refined carbohydrates, and calories. If you look at the last 25 years and read myths regarding the Low-Fat Diet fad, you’ll find that obesity doubled in America since it began. You NEED healthy fats, aka fats that are unsaturated (mono and poly), like extra virgin olive oil, nuts, and avocados in your diet to help you manage your mood, mental balance, fight fatigue AND – whoa! – control your weight. Our brains are 60% fat, so it’s *vital* to our body’s physical function to have and absorb healthy fats. The answers aren’t to CUT the fat out – it’s to make the best choices for your body.

5)      Spinach, Cinnamon, and Cayenne are the secret ingredients

Spinach has a lot of fiber, iron, and calcium to support muscle performance. They say three servings a day increase fat burning by 30%, maximizing the benefit. Cinnamon controls your insulin levels and has the ability to alter your carbohydrate metabolism. The sheer consumption of cinnamon causes a metabolic reaction, similar to that of hot peppers, that requires more work and energy to burn more calories. Cayenne, a favorite spice, and pepper, causes your body temperature to rise and kick starts your internal AC, burning calories as it cools you down. Even if it’s just a pinch, it’ll do the trick.

6)       LIFT HEAVY SHIT

This one I cannot stress enough. The more weights you lift, the more muscle you’ll have. The more muscle you have, the easier it is to burn fat – EVEN AT REST. Yes, I said at rest. MyProtein says: “Often when people want to lose weight, they increase cardio and slack on their weight training. This is a big mistake, as maintaining your muscle mass will keep your metabolism strong, even if you are in a calorie deficit which you will be in when dieting.” Even Women’s Health online says that you’ll lose weight either way, but those who lift will convert six pounds of fat into muscle, thus displacing fat and fitting into their clothes better. I’ve never experience a whole body change like I did when I started lifting weights – I weighed the same, but could fit into my high school cheer leading uniform again. So, your answer to “Do you even lift, bruh?” should be “HELL YES”!

The thing that’s hard for me to really get behind (because I LOVE French bread and Cabernet) is that for women, 80% of this whole journey is in the kitchen and only 20% in the gym. You cannot out-exercise a bad diet, no matter what you do. That’s why I didn’t lose anything on weight watchers –I wasn’t eating right and was hitting a wall with the gym, mostly due to not lifting and spending 45 minutes on cardio a day.

Okay, so the takeaway here should be to watch your macros, eat protein at each meal, and lift. That’s what has worked for me. Every body is different, but if you find what works for you, stick with it. 

Re-framing Your Gaze

Back in college, I took a sociology class where the professor was fantastically off beat and got us to think outside of the normal thought pattern about life and certain schema to do with body image. I'll never forget that class. Her main saying was to "re-frame the gaze" in which we look at the world, and I've thought about it ever since. Roughly two months ago, I read an article and I wasn’t surprised at all with what it had to say. It wasn't as enlightening as it was depressing about society and the nature of women's thought patterns regarding their body image. It stuck out in my mind and has since inspired tons of thoughts and #sagaciousstatements, but I thought it really applied to this week’s guest post from my friend, Dee.

“Roughly 90 percent of women are unhappy with the way that they look” and the author of the post said she didn’t personally feel good about her appearance until she hit 40. FORTY!!! As unsurprising as the data is about females who loathe their own bodies, it’s a terrible thing for you to go through over half of your lifetime trying to fix something that isn’t even wrong.

What does the 90% mean? It means that even IF you are categorized as ‘thin’, you hate something ELSE about your butt, thighs, arm fat, *whatever* it is. HOW SAD IS THAT? That ALL of us, for the most part, have such a negative perspective to find something wrong with the vessel of life we walk in everyday… I don’t want to be one of them anymore. Neither did Dee – all it took was one defining moment, and now she’s more focused than ever before.

“When everyone in kindergarten were sticks, I had large calf muscles and defined arms. I was always a larger size and felt so out of place. I used to ask my mom if I could shave off some of my bone so I could fit in. Apparently, that’s not an option. As a result, I bounced around from using diet pills, battling anorexia, bulimia, and joining intensive exercise programs. Those ‘solutions’ only led to fostering more hate towards my body and created a cycle of love/hate for food, increased my self-loathing, and my eventual desperation.

It took a challenging and grueling breakup for me to look myself in the mirror and truly take it the phrase "love thyself" to heart. It consumed a lot of my time but I reached out to friends and family who supported my healthier life changes. I started joining walking groups, continued running daily, stopped eating out so much, stopped going out to bars, and created better eating habits. I learned to say “no” to foods that I didn't want to eat and “yes” to foods that were healthier.

I still struggle with my weight and there are days I still feel gross by what I see in the mirror, but I say "Hey... This moment is the only true moment. Everyone has a past and a present; but there is no promise of a future; no promise of a new moment to come.”

Give yourself the same compassion you show everyone else and you will be so deeply loved each and every moment no matter what you think you see in the mirror. You are beautiful."

What I’m getting at here is there is no room for negative thoughts on your journey. NONE. Reframe your gaze – zoom out and see the bigger picture! Change is always scary because it’s new and uncomfortable. It’s about learning to take that awkward feeling and channel it – use it to boost your motivation that you’re making positive steps towards your goal. I have to work on that myself.

Regardless of what it is, a body insecurity, friendship issue, a relationship ending, or a co-worker getting on your nerves about competency - why spend so much energy on the things that bring you down? Life is too damn short to spend it unhappy about your appearance or any other temporary situation.

Commit to the positive! Get up, get moving, live life and love it! 

How to Move Forward

I find it funny that as my ten-year high school reunion comes up and is around the corner, I can’t count the number of times I’ve heard “if I only knew then what I know now.” My boss and coworkers were talking about what they would do differently in teaching their Kinesiology and Health classes, my mother and aunt were talking about their past and childhood, and I know I’ve reflected about a few of my growing and learning experiences.

It’s true, though; situations, where we feel as if we wish we would've done or said something better than we handled it, are a part of life. We all have those moments where we knew we could’ve done it differently and could’ve flourished where we floundered.

I reflect on that this week mostly because I received a very illuminating story from my friend Athena. There’s not a whole helluva lot we can do about the past, but careful consideration can certainly help you move forward in a positive direction. I asked Athena some questions about her journey and this is what she had to say:

Last day of my six-week challenge and I feel like I've come a long way. I did 6 rounds of 15 lb weights thrusters and 8 burped. In the beginning I could barely do 8 burped, forget 6 rounds of 8 burpees. So excited to continue my membership!!
#goodmorning #bestwaytostarttheday #crossfit

Jaycie: What are some things you wish you had to opportunity to say to your younger self?
Athena: Find a workout that you like! I feel like this made all the difference for me. I had worked out in the past but then I found a martial arts class that pushed me and I enjoyed it so I kept it up and went from 180lbs to 145lbs in about 4 months.

J: What worked/works best for you as far as routine and diet?
A: I worked out for an hour 3-4 times a day through martial arts and kickboxing.

J: What was the most positive thing you've noticed at this current stage?
A: I was able to do 3 pull-ups - which were huge since I'd never done even 1 before!

J: What's your biggest vice? Mine is wine and it's hindered a lot of my progress
A: Social events and wine as well. Since being diagnosed with cancer and going through menopause, it has hard to get the weight off that was gained during surgery. I have gotten back into working out and am watching what I eat minimizing what I eat during social events that I expect to be back to 145 in about 6 months!

I thought a great deal of what she said and how it applies to all aspects of this journey we call life. Situations, sometimes out of our control, tend to get in the way of our progress and try to derail us. It’s the choices we make based on these past reflections and how we remind ourselves to make healthier selections to better ourselves. Most people that start with weight loss and clean eating don’t understand that it never subsides – the cravings, the constant battle for self-control (for me, at least) has never stopped. That’s why I asked what she would tell her younger self. A friend shared her perception of this with me once and it hit me like a ton of bricks. It subsequently stuck. She said:

“Imagine yourself at 10 years old. Your little adorable face, tight ponytail, and scrunchy – and she’s crying. She hates her body and is so sad. What would you say to that little girl?”

That’s what I try to remember while I’m tearing my mirrored reflection apart because I hate my armpit fat… I’m doing this for that little girl - her. I’m making positive changes for her. I don’t get a do-over, but I’m going to make every future day count FOR HER.

There are a lot of things I would have told my younger self while in college and eating everything in sight. "Don't eat five slices of pizza in one sitting", "lay off the soda", "cool it with the binge drinking", & maybe "go for a run tonight"... But, you can only move forward with the information you’ve collected over the years. Move forward with power, perseverance, and prowess!

You've Gotta Do This for You

In this life, there are the givers and the takers. I am PROUD to be a giver (that’s actually one of the reasons I started this blog). It’s come to my attention lately that I know a LOT of takers.

Most everyone I’ve encountered in my short 28 years on the planet, I’ve found they aren’t necessarily *against me* but they are FOR THEMSELVES. They say the generation of millennials are a selfish generation, and I’ve come to find that I feel a lot ‘older’ in soul than my same age counterparts. Do I have moments of immaturity? I think it’s fair to say that of course, I do; I’m growing and learning with every passing day. However, I’m pretty sure that in the generation full of those who expect the world to owe them something simply for existing, I have always thought of myself as one who knows I deserve nothing and have to work for what I earn.

That’s what I’ve applied this fitness thing to – working hard for something, bringing the work ethic of a goal back into practice. A lot of times, I feel like giving up, but it’s not what you want right now – it’s what you want most.

This week’s story comes from my friend Brian. He’s been on this road a long time, and every step he’s made has been forward. Five years of control and maintenance over one’s comfortable habits is a long time and can feel waning - tiresome and can be taxing, even. Here’s what he had to say:

"193.8...haven't weighed that in over 5 years. Not as long as some people who've been putting in countless hours of effort to feel better about themselves, but still a milestone of sorts. I told myself I'd be at 190 by the end of the month. I've made a decent amount of progress from almost 240 til today, but I'm still keeping on.

For everyone that wants to see a change in themselves, the most difficult part is to make that conscious decision to alter your lifestyle, even slightly. Whether it be deciding not to finish that ENTIRE plate of pasta in one sitting or choosing to take the stairs on the way to work or going 1.25 miles on the treadmill instead of the normal mile, even though you feel like you don't have it left in you. Or a combination of all of it. At the end of each day, think about the decisions you've made to inch closer to feeling better and it will start to fuel you; you'll crave that feeling of satisfaction and pride and determination each day you get out of bed.

You can climb mountains without getting winded, lift heavier boxes with ease, keep up with children and continue to surprise yourself at every turn. Inspiration is all around you; there are so many people, often seated right next to you, who are on the same journey. Talk to them, ask them what THEIR approach is, ask them what motivates them and encourage each other through every success, however, small it may seem. Because in the end, I guarantee you will feel incredible."

I've had a lot of positive support in my journey, but I've also dealt with skepticism and eye-rolling too. I've had the uniformed body shamers that don't want me to get "too big", as if I could ever do that; the ones that try to teach me things that are so incorrect, it would make my trainer cringe; the know-it-alls who want to say you're doing it wrong... All of the various people and types of gym. 

People aren’t against you; they are for themselves… YOU have to be FOR YOU, too. 

5 Healthy Options for Staying on Track on the Go

If you’re like me, you know what it’s like to meal prep and get bored. Sometimes, all you crave is a friggin BURGER! I’ve had my fair share of trials and tribulations when it comes to being lazy and not wanting to meal prep. So, how do you stay on track when you haven’t prepared your lunch for the work day?

A friend of mine once said, LOOONG before I even began my journey – “If you fail to plan, you plan to fail” (thanks JRey!) So I’m telling you there’s a way to plan even NOT planning! If that makes sense.

Eating from a fast food joint is definitely not high on my list of things I like to admit are faulty within my desires… especially because even suggesting it makes me feel like a hypocrite. BUT! There are some things out there on those menus that you can “get away with” every once in a while without hindering all the progress you’ve made.

AGAIN I disclaim this with both “once in a while” and “desperate to eat” … This is not the lazy persons’ “get out of my diet” diet. If there’s anyone who understands the difficulty of being late AND hungry at the same time, it’s me. There was a time where a couple friends of mine used to joke that running late was my cardio – they weren’t entirely wrong; I would say five minutes, and then be out the door in ten.

That sometimes led me to running out the door and forgetting my lunch on the kitchen counter. I have definitely struggled when it comes to figuring out what to eat while on the go. So where do you go? Weight Watchers and every trainer I’ve ever worked under advise to bring snacks with you while you’re out and about, but sometimes that just isn’t possible, depending on when and where and the duration of time you’ll be there.

How do you prep and eat healthy with all the fast food chains conveniently located around your office/job?

There’s a list I read over the weekend that made me think about all of the spots that offer somewhat okay alternatives to eat while out and on the go.

BREAKFAST
*Starbuck’s Spinach and Feta Breakfast Wrap
Calories: 290; Total Fat: 10g; Carbohydrates: 33g; Fiber: 6g, Sugar: 4g; Protein: 19g
McDonalds Fruit & Yogurt Parfait
Calories: 150; Total Fat: 2g; Carbohydrates: 30g; Fiber: 1g, Sugar: 23g; Protein: 4g
LUNCH / DINNER
Subway’s 6” Oven Roasted Chicken Sub 
Options - Wheat bread with lettuce, tomatoes, onions, & green peppers. (I add avocado, btw)
Calories: 320; Total Fat: 5g; Carbohydrates: 45g; Fiber: 5g; Sugar: 7g; Protein: 23g
Wendy’s Asian Chicken Salad (Large salad with 1 packet of dressing)
Calories: 335; Total Fat: 11g; Sodium: 775mg; Carbohydrates: 26g; Fiber: 5g; Sugar: 12g; Protein: 35g
*Quiznos’ Small Tuna Sub (Just ask to hold the cheese – my suggestion)
Calories: 410; Total Fat: 14g; Carbohydrates: 44g; Fiber: 2g; Sugar: 5g; Protein: 27g

*Nutrition Note: Many fast foods, even the healthier options, contain a lot of sodium. These meals provide more than 35% (805 mg) of the daily recommendation for sodium. Try to select lower-sodium foods at other meals & snacks throughout the day to balance it out.

My friend gave me her tips and tricks from the last two years on her weight loss journey.  I met her back in February of 2014, and I was just in the swing of my best activity level. It’s great to see what works for every individual and to see the journey. She said in her piece:

“I try to move at least 30 minutes a day with my target heart rate in mind. The best thing for me is to limit preservatives and attempt to eat 1-ingredient foods, including a protein source at each meal.
I’ve calculated how many calories my body needs to lose 1-2 lb a week – a healthy rate for any body’s metabolism suggested by most experts. I enjoy one cheat meal a week, to allow myself to indulge. IT WORKS!
Yet, as is life, things come up and ‘real life’ comes in to play. There are Parties, Pizza, Fries, Booze, and FUN! But, the biggest key is to stay disciplined and focused and refuse the temptations for your long run weight loss goal. Bummer! The work pays off in the end.”

As shown in my five ‘on the go’ last minute meals, it’s possible to watch what you put in your fuel tank, BUT it’s the moderation and the resistance to certain temptations that keeps you in check and on track.

Success Through Different Eyes

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Roughly a month ago, I asked a few of my fitness or health-minded friends to write out their story. I needed inspiration and wanted to remember why I'd started again. Hitting a plateau is never fun, and I felt like a reminder would be worth it (flash forward - it was).

I think what’s hard in this lifetime is you become accustomed to a certain lifestyle. You build a comfortability in your routine and then in the blink of an eye it can be washed away like it never existed. Relationships. Habits. Motivation. Living.  I say that because I recently looked at a picture and it forced me to see how different my life is now, nearly four years later. It reminded me of a time where I had routine – where I had comfort in knowing things would be a particular way for a duration of time and made me reflect about how far I'd come since then. How different I am from that twenty-four-year-old who disliked so much about herself; I reflected that I am 100% a completely different person compared to who I was. I like to think that having the experience itself has made me wiser; a better version of myself now and that I’m more capable of handling certain life situations or issues. 

So...

I asked these friends to send me pieces outlining what they might go back and say to themselves when they first started or when they were discouraged. I asked them to tell me if they had an "aha!" moment like I did over that stove back in 2012 (see what I mean here). I got six hearty responses, all extremely motivational, and they share a common theme:

Time and Perseverance of Obstacles

That’s the case with the first story I wanted to share. The writer has asked to remain anonymous, for obvious reasons, but I think their narrative has a lot to showcase in relation to that emotion in the picture I saw - what it's like to take a look at your surroundings and know that it could be improved. Better yet, to look back after some time and to see yourself in such a drastically different life, that you can't believe that it could ever have been you. 

I have always been seen as the “strong” athletic type. I played competitive softball most my life, and I have been labeled as the tough leader of my group. However, little do people know I have always struggled with self-worth, body image, and confidence. The only time I felt like I had my shit together was between the chalk lines of the field. I struggled balancing this persona placed upon me, and finding my place in the world. To top it off, I am a people pleaser – which puts my needs/wants at the end of the long list of others. This lead me down a dark and very private destructive path. I found myself addicted. Addicted to alcohol, drugs, attention and food… anything that would provide me a moment of satisfaction. I could feel myself spiraling out of control with no way to stop it. I felt I had no one to turn to because I had to be the backbone of work, the glue that held my family together and the face of a failing marriage. I struggled finding my purpose, and turned to comfort – anything that would numb the pain and get me through the day. I started hanging around people I knew I shouldn’t, but they didn’t judge my loose morals which fueled the fire of my destruction. I stopped playing softball, caring for the things I once loved, and the weight started to pack on. Instead of doing something about it, I only sunk deeper and deeper into what I refer to as the black hole of my life. I was at the peak of my drug/alcohol use and heaviest I had been in my life when it all came to a head - I had discovered that the marriage I was fighting so hard to save was over. I hit what I thought was rock bottom, but in reality was my saving grace.

I had no idea where to start, but I can vividly remember sitting in my car with everything I could grab in a moment’s notice thinking “Now what?” It was through that chaos I knew had to grow up, and take care of me. It has been a slow and steady roller coaster of trials and tribulations. It started with my mental health – talking to a therapist and realizing I am worth it and that I do NOT need the crutch of drugs/alcohol. I am proud to say that I am no longer dependent on substance – knowing the difference of need/want. As I got to a healthy mindset my weight started to become steady, and I was complacent where I was. It was once a good friend of mine came to visit me for the weekend that I knew that I could reconstruct my body, just like I had done with the rest of my life. Seeing, and hearing her story inspired me. I have become more active, and mindful of my nutrition.  This new found surge of energy, hope, and happiness has brought light back into my life. As the pounds, and inches dwindle away I find myself more confident – not solely for the vanity of looking better, but knowing the strength and sacrifice I have made to achieve where I am today.

This new found confidence has given me a life I could have never imagined. I’ve found true love, mended broken friendships, strengthened family bonds, and passion for softball that I thought had been lost. Turns out that persona of being a tough leader has been inside me this whole time. This journey of mine has just begun, and I look forward to every day ahead of me.

It takes a lot of courage to reflect and change something that you thought was right, but come to find it was simply habit or fear of something different. I know that’s what it was for me.

Wait, I'm a Versatile Blogger?

A couple of weeks ago, I received a message from Claire Holland from A Life in Practice, asking me if she could nominate me for the Versatile Blogging Award… My first immediate reaction was “heck yes! Wait - what is that??” I’d heard about it around the forums I follow on Facebook and always wondered what it was about. After a little research, I found that this award is slightly different than what I’d originally thought – it was created to honor those bloggers who bring something special into your life, by spreading the word in hopes that it may touch the life of someone else. I’m flattered! I was thrilled to spread the love by acknowledging some of my favorite up and coming writers I’ve met in the last five months. I have to say, Claire, thank you!

A Life in Practice showcases the cheery as well as messy sides of parenting and life. Claire is a mom blogger from South East England, who at times second guesses herself but pulls through all of life’s inadequacies and steps out of the struggle, stronger. Her nomination message was quite moving, actually…

“I've had a chance to look at your blog, I had my second baby in January and was very unhappy with my weight, so I crafted my own diet and exercise routine and managed to lose 2st[28lbs]! so obviously I was interested to see the theme of your blog! I'd like to nominate you for the Versatile Bloggers Award!”

I personally do not understand a mother’s daily struggle, as I don’t have children, BUT I know some of you do. One of my favorite posts of hers is called, “My Journey of Self-Recognition: From Postpartum Body To The Old ME Again” – where she talks about body dysmorphia and how she lost the weight after her second child. I think a lot of us struggle with what we see in the mirror, like I’ve said before in How to be Enough. Claire mentions, “At the end of the day, no matter how big or small a difference physically, it will shine through you as you grow more confident and feel more energetic. It will surround you as you find the strength you’d lost and start to recognize yourself in the mirror again. In the end, your journey is for you, as mine was for me. I now stand taller, smile wider and step lighter, not because I lost weight, but because I gained back what I had misplaced along the way. Myself.” I love your insight, Claire! Check out and subscribe to her site – A Life in Practice! 🙂

If you want to check out the post that she wrote in nomination, you can find it here.

Janalyn from The Soaring Swine has an inspiring story. Her blog about her weight loss success combines weight loss tips, exercise advice, diet advice and affirmative body image support with a positive outlook. I found her post ‘How to be enough‘ very thoughtful and relatable. Go have a read!

Now. The difficult part! Finding 10 other bloggers who share a spark of madness AND sharing seven facts about myself that a lot of people don’t already know… The finding ten people I admire is easy – the part where they accept and share the love was NOT. I contacted ten people, but only received acceptances from three! It’s hard on a blogger when they’re busy, but here are my best three!

Kristin is a vivacious 23 year old part time blogger from the East Coast. She writes, aiming her articles towards the budget savvy, cosmetic aficionado, and fitness minded individual. Her lifestyle blog just felt familiar. I struggle and feel all of the things she writes about, and aren’t we all here just trying to relate to one another? I loved “getting to know” her in the Coffee Break post, and found “Thinking of Skipping Breakfast? Don’t!” extremely informative and something I completely agree with. Definitely follow her on Instagram.

A food blogger, I’ve found Vy's Healthy Eating and Living quite a resource for tasty and nutritious recipes. With all of the things I’ve been searching via Pinterest for meals and scrumptious bites, this blog is one I’ll keep in my back pocket. One of my favorites is her Gluten Free Strawberry Tart. Visit her site for more or follow her on Facebook or Instagram.

Mary is a health and wellness coach for those looking to get Fit Over 50! Her blog consists of recipes, nutritional advice, fitness tips and motivational articles for those who are over or at the young age of 50! Her article Are The Words “Better Health” Even In Your Vocabulary? Really resonated with me – a lot of people I know don’t even consider it an issue, let alone take initiative to watch their health for the future. She mentions that we sometimes take our health for granted, and that amidst the other seemingly important details of life, it gets lost and thrown to the back burner. Check her out here or on Twitter.

A Little More About me… Well, what have I not already shared with you guys?

1.  I have a HUGE travel bucket list. I want to go everywhere before I'm physically unable. Among several states that I can remember (like Georgia, Florida, Washington, Nevada, Arizona, and Colorado), so far, I've been to England (Newcastle Upon Tyne, London), Scotland (Edinburgh),  Ireland (Dublin, Cork), France (Paris), and Mexico. I've been on one cruise through Catalina Island and Ensenada, even though I get motion sick. 
2. I have an obsession with Corgis. I own a Pembroke Welsh named Brody and he's just as feisty as his Momma. My names for him are "Bro-dor", Face, and short stuff.
3. I'm alumnae from California State University, Northridge as well as the Beta Beta chapter of Delta Delta Delta. (I chose this for # 3 on purpose ;) D <3 haha)
4. I'm usually up for new adventures. Whether it's trying out a new recipe, signing up for a run, or even starting this blog, I'm normally pretty game for any challenge that comes my way... Although it scares me, it's usually worth it in the end and has shaped who I am.
5. Helping others achieve their goals keeps me on course for my own. Seeing how much positive impact I've had recharges my batteries and acts as the best high, second only to a good workout.
6. Ive been to several three-day music festivals. Coachella (2015, 2016) Life is Beautiful (2015, 2026), and BottleRock (2016). I have dreams of going to Firefly, Lollapalooza, Austin City Limits, OutsideLands, and the two big ones in Europe - Glastonbury and Tomorrowland. I love the environment, and must say that my experiences this far have been all positive ones (aside from some minor setbacks of camp equipment or too much alcohol).
7. I like big groups and am the quintessential social butterfly. I am perfectly fine being by myself, however, I find life much more enjoyable with friends and in a group setting. Just this weekend my friend from out of town said she believes I am the glue that keeps people and friends together - I couldn't have been more flattered to hear that. I enjoy making other happy, laughing and having a good time... Don't you? 

Do me a favor and check out some of these fabulous finds

I'm honored and so grateful I followed my ambitions to start The Soaring Swine and write. I have a tremendous wealth of support from friends, family, and the bloggers I've met in such a short time!

7 Habits Affecting Your Progress

As someone who has seriously been struggling to regain gym motivation and solid determination, I’ve been trying to find any muse I can. I was reading an article about the things we all do while trying to get healthier or stronger, and how we get in our own way sometimes.

I’ve been having the worst time with balancing finances, personal & work stress, meal prepping and making a commitment to find time for my workout routines. All on top of being able to write about it. It’s not easy to multi-task while being and Empath (see last week’s post here). I take a lot of my problems head on, but lately, I’ve felt lazy. That’s really all there is to it. I could sit here and explain why or what’s going on to provide excuses, but it’s sheer laziness. I’ve become tired. I’ve hit plateaus before, but never like this. Even the times I do get to the gym, or meal prep for a week, I am finding myself discouraged and lacking the drive to keep it up.

The 6 Bad Habits that Prevent You from Seeing Results outlined a lot of key things for busy individuals that are mindful yet at times, preoccupied with other life tasks. It outlines the following:

Eating Too Little

They say in the article that estrogen levels in women tend to protect the loss of stored energy, decreasing the metabolism to keep the energy sustained from your food intake. “When resources (calories) are scarce, the body prioritizes essential functions (like respiration, and regulating body temperature and blood pressure) over things like rebuilding muscle tissue. Inadequate food intake makes it nearly impossible to increase muscle strength or size, and the energy deficit can seriously weaken your power in training sessions in general.” Basically, the less you eat, the more your body preserves and the more your functional systems shut down.

Not Eating Enough Protein

Protein helps replace the amino acids used during cardio, such as a significant run, or helps fatigued muscles repair themselves after weightlifting in the gym. Under eating sabotages recovery. Period.

Doing Too Much Cardio

It makes you feel productive, but produces cortisol as a reaction to stress, which is essentially what you’re doing to your body. The best way to do cardio, if you do it at all, is to make sure you’re utilizing the interval method. Even if it’s simply one or two times a week, it’s better for overall fitness and body composition goals than a straight and steady hour of the same pace.

Fasting

Eating provides fuel… an old trainer of mine said you wouldn’t go on a road trip without filling up your car’s gas tank, right? So why is your body any different? Eating beforehand helps burn fat more efficiently, according to Determinants of resting lipid oxidation in response to a prior bout of endurance exercise. Just as well, not eating after a gym session is frowned upon too – you need to replenish your exhausted resources. The same article states that women don’t use as much glycogen as men and both proteins and carbs are great post-workout snacks.

Succumbing to the Scale

First of all, that number is ONLY your relation to gravity; not a reflection of your worth. All weight fluctuates on a scale, regardless of who it is. Weight fluctuates in a female body by about one to two pounds within a given day, and muscle weighs and displaces different than fat would on the body. What matters is the feeling when you put on a shirt that used to be tight.

Taking your Body for Granted

You’re stronger than you give yourself credit for. We are our biggest critics when it comes to our bodies. Look at where you started – and look at how far you’ve come since then! Even if it hasn’t been that long on your journey, you’re lapping people who AREN’T doing something about it. You are a powerhouse, and you need to know it.

I’d also like to add a 7th: Drinking ANY kind of Alcohol

Drinking causes ANY and all Fat or Sugar burning to cease. Your metabolism goes the opposite of what we all want – it flips the fat storing switch to the ‘on’ position, as well as the liver and muscles not being able to store sugars as glycerin for later. For any ladies using hormonal contraceptives – and I JUST found this out – issues with alcohol and your plateau are correlational. It’s said that supplementing with B6 should be a daily requirement.

When I read this, I was like, “OMG I’m currently doing all of those things!” No wonder, I’ve slipped back into the ‘comfy’ mindset and have gradually relaxed on half of the habits I’d taken so long to build.

It’s hard to eat healthy and create or foster a positive environment for yourself when you don’t share that lifestyle with your partner or are struggling with the demands of grocery shopping and what that costs, either through time or money.

I’m not weighing and measuring my food consistently, I’m fasting or eating too little during the days at work, and binging on whatever I have at home after I’m off work and in my comfy pants. I weigh myself each day, and as the scale goes up, my motivation and demeanor goes down. No wonder I’m stressed!

The thing I have to realize (and you should, too) is that we are creating a self-fulfilling prophecy if we continue to talk to ourselves like we're‘losing’ at losing weight. It’s not about that. It’s about consistency; it’s about changing our mind set and making positive “self-talk”. My inner dialogue, as a co-worker said to me today, needs to have the negativity-weed plucked out from my positive-thought-garden and get back to what’s important – nurturing and watering the seed of enhancements of my health, my relationship with food and my body-positive self-image.

Yours Too.