Confessions, Truths & the Journey of a (Mis)Fortunate Fitness-Foodie Junkie

I'VE MOVED!

2010-08-10T04:40:00.000-07:00

Thank YOU for being such a great, dedicated follower of my Blog! I've MOVED!!!! As of today, this Blog will no longer be used (except for post-archiving purposes). Come join me on our BRAND NEW SPOT....

SARAHKAYHOFFMAN.COM

Ahhhhhhhhhhh........

2010-08-08T18:31:00.000-07:00

My brand new website (taking the place of this one) is almost done!

Stay tuned - Tuesday will be the day! Come back for the announcement of "where I am!"

I am absolutely THRILLED:)

CHEERS!

Foodie Friday: Mango Macadamia KIND

2010-08-06T07:00:00.000-07:00

I've been gone a lot lately, and I will be gone again next week so finding things to always keep me full while on the "go" is not always the easiest thing. It is even more important, I think, when I'm away from home that I am feeling optimal!

I discovered the KIND Bars when I was in Montana. I was at a Starbucks and they had them. I picked up the Mango Macadamia one and it stated, "Mango Macadamia is delicious, all-natural, gluten-free and dairy free. This healthy snack bar is a rich source of fiber, low in sodium, and contains low GI and no trans fat."

Runner's World Magazine even lists them as "Road Tested: Energy Bars!"

Sure, there are a lot of calories and even fat, so it's not a bar that I would eat 4 times a day, but for those days when I'm on the run or just want something new they are perfect! They taste amazing! I love the Mango Macadamia combination - a little sweet mixed with a little salty!

There are many other flavors and types of KIND Bars. You can find them HERE. Go out and get yourself one today!

Speaking of Foodie Friday, I have been feeling Foodie Phenomenal! I have laid off on larger amounts of anything with seeds and nuts, though - even my flax. I believe it's those that cause me my lower stomach bloat. I have cut them for the most part this week and have not had problems. I did have 1/2 of a Mango Macadamia KIND Bar yesterday and no problems. Even when you eat healthy, you still must remember - everything in moderation!

Please forgive me if I'm not around yakking all things health/food and fitness this weekend. I am busy, busy, busy trying to finish my brand new website! The domain has been bought, and I am now just trying to get all the "ducks-in-a-row."

If you (or someone you know) have/has a health/fitness/foodie (or general passion for life) Blog that you want added to my BlogRoll on the new website, please email me, facebook me or tweet at me your link for consideration!

Happy Friday! CHEERS!

Dear Leg Workout: Ouch. That's All

2010-08-05T15:04:00.000-07:00

I have a love-hate relationship with Legs Day. Kinda-Hate the during, absolutely love the post and really hate the day (and two) afterwards. So wait, actually it's a kinda-hate-love-hate, but since the love still outweighs the hate I keep on rockin' it!

Yes, yesterday was my Legs Day. And as promised from yesterday, here is my workout:

Legs (+ Set of Abs)

1 (a). Bulgarian Split Squat w/ weight

1 (b). DB Calf Raises

- 4 sets; RI = 30 sec. -

2 (a). Walking Lunge-to-DB Bicep Curl

2 (b). (slow count) Ballerina Squats
3 (c). Walking Planks

- 4 sets; RI = 30 sec. -

3 (a). Hanging Knee Up

3 (b). Ab-Rope Pulldown

- 4 sets; RI = 30 sec. -

4 (a). Quad Extension
4 (b). Hamstring Curl

- 4 sets; RI = 30 sec. -

5 (a). Bench Step-up-to DB Shoulder Press

5 (b). Deadlift

5 (c). Jump Squat

- 4 sets; RI = 30 sec. -

The end. At the end of that workout yesterday I was extremely fatigued and shaky. The exhaustion felt great! And yes, that's the "love part" that is ultra-addicting!

(And ps. my Abs are also sore. Working your abs to the max in just one or two exercises will far outweigh hundreds of mindless situps. And besides, please remember - your abs are made in the kitchen!)

CHEERS!

7-Week Program

2010-08-04T18:20:00.000-07:00

I began my new 7-Week Workout Program on Monday. (Side Note: Why 7 weeks and not 4, 6 or 8 - something a little more normal?! Because I'm headed to MN again in 7-weeks, so I wanted it to extend right up until then!)

Each time a workout series ends for me, (roughly 4-8 weeks) I typically take a week or two off and just do whatever I want at the gym, outside or wherever! This keeps me motivated, fresh and defers me from any burnout!

So I started a new Program this week! I am loving it already, especially because after Day 1 I was extremely sore! This is kind of a "quirky" program, but it's one that changes, yet doesn't change each week. The weight/reps/sets will change each week. The movements won't!

So here is what I did on Monday that left me sore up until today (and I am still mildly sore!):

Shoulder + Tricep + Bicep (+ Set of Abs)

1 (a). Rope/Cable Overhead Extension

1 (b). DB Military Press (Make "Y")

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight

2 (b). Grasshoppers

- 4 sets; RI = 30 sec. -

3 (a). Bench Dip (w/ feet up on other bench)

3 (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown
4 (b). DB Lat Raise on one-leg

- 4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks

5 (b). Alternating DB Shoulder Press
5 (c). BB Curl
- 4 sets; RI = 30 sec. -

I loved it & it loved me because I was exhausted and shaky at the end. This always tells me I gave it 110%.

Stay tuned to tomorrow, when I'll give the Leg Workout I did today!

CHEERS!

Wild Card Wednesday

2010-08-04T10:22:00.000-07:00

Welcome to another Wild Card Wednesday!

Feel free to ask me any question, as usual!

This week, though, I have a question for all of you:

What are the best races (Running and/or Triathlon) for the Fall Season? And where are they held? Looking for events all over the United States!

Please comment on this post via Blog or email me!

CHEERS!

The Ugly "D" Word Meets its Match

2010-08-03T16:10:00.000-07:00

I was gone from my home in California from July 8 - July 27th. That's an entire 20 days! The night before I left my Mom said to me, '"I can't believe you didn't "cheat" with food once."'

It was at that point when I realized how powerful my mind is.

Every other trip to Minnesota, even if just for a weekend, ALWAYS resulted in a "food mistake," which I told myself was okay because I'd "get back on track once I was back in California."

That old thinking is nothing more than another failed diet. Yes, the ugly, sinful "D" word: DIET. The old thinking says, "I'm on a gluten-free diet when it's convenient for me and so that I can tell all my friends I'm a trendy, gluten-free, intellect."

I never meant to be that way, but looking back that's exactly what I was.

I am proud of what I accomplished! But more than that....I am proud to say I'll never prescribe to the Ugly "D" Word again. And that "unprescribed" kind-of-medicine yields that beautiful, strong mind!

I've Been Hired!

2010-08-03T12:00:00.000-07:00

(In case you don't follow my site www.digitalmention.com - post from today!)

There is one less person on the job market now that #HireHoff has been hired!

If you remember, on June 14, 2010 I launched my Campaign #HireHoff.

I had an overwhelming amount of support during this time. Here were some of my favorites:

"Also, an online acquaintance launched her ‘hire me’ campaign, #HireHoff, today. It’s such a creative way of putting yourself out there. I can’t wait to see the results!" - Amanda Miller
Twitterview #92 - with Sarah Kay Hoffman (@SarahKayHoffman)
"Attn. Hiring Managers ... When you see creativity like @sarahkayhoffman 's #hirehoffman campaign you should take action http://bit.ly/cmUWVX" - @socialnicole
"This is good stuff RT @sarahkayhoffman: @josippetrusa @genychat #GenYChat tries Campaign #HireHoff Thoughts? http://bit.ly/hirehoff" - @GenYChat
"U of Minnesota grad creates campaign around hiring her: http://www.digitalmention.com/hirehoff/ via LinkedIn group-- http://ow.ly/22hK0" - @wkellyo

Here are some Stats:

According to this Poll, most people think it will take them 4-7 months to find a new job. It took me 43 days.
Here is what you get if you Google #HireHoff.
409 people clicked on the direct bit.ly link.
Viewer Geography: US, Canada, Australia, UK, Argentina, Netherlands, Germany, Latvia, Italy, Brazil, Japan, Norway, Czech Republic, Bulgaria, Switzerland, Russia, Belgium, France and Singapore.
Direct Traffic: 29.33%, Referring Sites: 67.03%, Search Engines: 2.91%.
Currently a Top Landing Page for the site.

I had multiple people contact me during this time for various positions. I was able to network with some wonderful people, and I learned a lot about being proactive and managing my own brand: Sarah Kay Hoffman!

So what position did I take on that 43rd day?

Community Manager - Fitness/Sporting Goods (FitClub) - Sears Holdings Corporation.

If you know anything about me, you know that I am most passionate about Social Media and Health/Fitness/Food. Merging the two is an absolute perfect fit for me! I believe that a company who can take advantage of this will benefit - at least that's what I am making a 100% commitment to!

I look forward to learning about and engaging with the "community." I am excited to embrace change, growth and success in this role and bringing forth many posts to accommodate it all! (Please note: This blog will continue to be based on my personal views.)

At the end of the day, I can honestly say that even though I was forced into Campaign #HireHoff, it only re-confirmed that, "everything happens for a reason!"

Motivation Monday: 38 Ways to Beat Exercise Boredom

2010-08-02T07:00:00.000-07:00

It can be hard to find your Monday Motivation when your bored with your workout!

Working out should not be a "chore." It should be something you look forward to. And if you are constantly changing it up and finding new things to add to the mix, you will likely never be bored!

Here are 38 ways to Beat that Exercise Boredom:

Go for a hike.
Go horseback riding.
Change up your lifting workout every 4-8 weeks.
Make a (short term) goal (Ex. Complete 10 full pushups by week 4).
Make a (long term) goal (Ex. Complete a half marathon in 5 months).
Make a new Playlist.
Join a walking/running club.
Listen to Podcasts/Audio Books while working out.
Sign up for a Charity Event.
Hula Hoop.
Hot Yoga.
Table Tennis.
Take a spin class.
Multi-task with Circuit Training.
Join an Online Fitness Community.
Get new workout apparel - shoes, shirts, shorts, headbands, etc.
Get a new workout "gadget," like a fancy heartrate monitor or step counter.
Workout at a different time of the day than what you are used to.
Write down 10 reasons you workout. Place this list somewhere you'll see multiple times a day.
Always use machines? Try free weights or cables or resistance bands.
Go for a long bike ride.
Swim laps.
Play beach volleyball.
Live near a lake? Go paddle boating.
Take dance lessons.
Try Pilates.
Check out Tony Horton's P90X.
Always run or walk? Mix it up with the Stair Master, Elliptical, Stair Stepper or Bike.
Take a new group class you've always wanted to take, but never got around to taking. (Ex. Zumba)
Mow the lawn.
Go to a track and do sprints.
Indoor wall-climbing.
Have kids? Wash the car together! (Ok, so you don't really have to have kids for this!)
Jump rope.
See how many sit-ups you can do in between each commercial of an hour-long show/movie or more.
Wii-Fit. Need I say more?
Take a martial arts, Tae-Bo or kickboxing class.
Get your booty in gear - participate in a Boot Camp.

If, after reading this list of 38 Ways to Beat (Exercise) Boredom you are still bored, then perhaps it's just your attitude that needs an adjustment!

Clearly there are many more than 38 Ways to Beat this Boredom! So tell me - how do you beat exercise boredom? What are some good ideas (activities - things to do) to add to this list?

CHEERS!

http://digg.com/d3Qj4r

Greenhorn Creek Guest Ranch

2010-08-01T18:05:00.000-07:00

It was Ryan's birthday this past week, so I surprised him with a mini-vacation to Quincy, CA to Greenhorn Creek Guest Ranch.

We had an amazing time! I always learn something new about myself each time I step out of any comfort zone. And this is the reason I love taking mini-vacations - traveling and exploring new places, especially with Ryan!

This time, we also brought the dogs with us. Greenhorn is extremely accommodating to dogs, so it worked perfectly for us!

Heading out of Town.

My Babies.

Ryan & Ms. Rae.

Ranch Chuckhouse.

Absolutely gorgeous views.

Getting ready to ride.

Ryan ahead of me on Dolly.

When Cody met Dolly.

Ranch Saloon.

Fiona hanging out in the Saloon with us.

Sweet, little girl who loved Fiona.

We loved the Saloon! Best Saloon Bartender around:)

Always in love with the country look.

Simple, beautiful and open!

The dogs loved all the space!

Running back to our room. Trying to catch up to Ryan & Reagan.

Driving home. Absolutely exhausted. (And yes, somehow we all fit in the front seat!)

If you ever have the chance to get to Greenhorn Creek Guest Ranch, I highly recommend it! They were the nicest, most down-to-earth people I've met in a long time! Everything about the place from the people to the atmosphere to the activities and overall ambiance is simple, stress-free, active and yet magnificently peaceful!

Furthermore, I really love them because when I was researching "dude ranch" and stumbled upon them, I was able to find out even more about them via their Facebook Page and Twitter Profile! I was impressed with what I saw, and I truly believed that "sealed-the-deal" for me!

So what did I learn about myself this weekend?

Being active does not just mean "24/7 in-the-gym bootcamp-style rah-rah-rah." It can mean a weekend getaway (or any "daily getaway") with movement. We were highly active this weekend - always out running around with the dogs and horseback riding. I didn't feel an ounce of guilt for not being in the gym! (But I am also excited to begin my new program tomorrow!)
I love horseback riding!
I CAN disconnect from my "digital life." I had no cell service. I barely jumped on my computer. Though it was tempting to be on the computer more, staying away from it from time-to-time is not only a good thing, but an absolutely critical thing for my mind, body and overall well being!

FINALLY, my husband and dogs reminded me that no matter where I am - California or Minnesota - HOME is truly where they are (HAPPY BIRTHDAY, RYAN - hope you loved it)!

And I hope all of your weekends were healthy, fit and fantastic as well!

CHEERS!

Foodie Friday: Salmon

2010-07-30T10:00:00.000-07:00

Foodie Friday: Salmon

I am a huge fan of fish! Fish (Wild-caught, not farmed-rasied) is so good for us (though we need to be careful of fish with high-levels of mercury; ie. Tuna).

Today I am highlighting Salmon. According to World's Healthiest Foods, "Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids." They also say that,

Enjoying Salmon or Tuna Just Twice Weekly May Help Raise Omega-3 Levels at Least as Effectively as Daily Fish Oil Supplementation
Omega-3s Better Absorbed from Salmon than Cod Liver Oil Supplement
Provides Cardiovascular Benefits
Help Prevent and Control High Blood Pressure
Protection against Stroke
Eating Fish Daily Provides Substantially More Protection against Heart Attack
Omega 3s Help Prevent Obesity and Improve Insulin Response
Omega-3-Rich Fish Protective against Colorectal Cancer
Increases Heart Rate Variability-A Measure of Heart Muscle Function
Protection against Fatal Heart Arrhythmia
Just Two Servings of Omega-3-rich Fish a Week Can Lower Triglycerides

And the list goes on! So how do I like my Salmon?

I love "simple salmon." My most favorite thing to do with salmon is to bake it on a little coconut oil and then sprinkle fresh-squeezed lemon juice on top. There is nothing more fresh and natural than this "Simple Salmon Recipe."

So tell me, what do you like to do with your Salmon? If you don't dabble in it much or have never dabbled in it at all, I strongly suggest you get some for this weekend! (And ps. Goes great with wine!)

Where the (Open)Sky is the Limit

2010-07-29T09:33:00.000-07:00

Remember when I mentioned awhile back about my "upgrade" to the site? There are II parts to this (and hopefully more beyond that)!

Today I am happy to announce Part I:

My OpenSky Shop

Over the past several months, people have continuously asked me what products I use, love and recommend for various health-fitness-vibrance-foodie-related things.

I researched the best resources and platforms for displaying, reviewing and bringing these products to you. In the end, The OpenSky Platform was by far the best!

So what makes OpenSky different from all the others?

HUGE #1 - My OpenSky Store and the OpenSky Network doesn't even "officially" launch until August 10th, yet they have somehow already managed to get on ABC's Good Morning America.

#2 - This is my store. I own 100% of it and thus I will never bring to you something I do not 110% believe in. I have complete control over the products I sell and how I choose to sell them. (Please make note: My recommendations are purely based on my experiences only. I do not claim to be an expert on "prescribing" to them.)

#3 - Ted Rubin. Ted believes, "Life is not about waiting for the storm to pass... it's about learning to dance in the rain. :-" Ted is the Chief Social Marketing Officer & Board of Advisors at OpenSky. I have had the pleasure of speaking with him on the phone and networking with him over the past couple of months. I believe in the passion Ted brings to the table.

The OpenSky Vision says, "Buying from people you know & trust is the best way to shop." I couldn't agree more. And I'm guessing you feel the same!

On August 10, 2010 my OpenSky Shop will go live! At that point, I will introduce some of my products. One of them I have been using this past month during my "first-month gluten-free!"

So mark your calendars - August 10th....and meet me back here - or wait - maybe in our "new spot?!?" That's Part II - coming soon!

www.????????.com

Remember: Where the (Open)Sky is always the Limit!

CHEERS!

Wild Card Wednesday Day

2010-07-28T06:32:00.000-07:00

Good Morning!

Welcome to another Wild Card Wednesday! If you don't remember what this is, click HERE.

This past week someone asked me the question (with regards to Social Media),

"If you could give one or two words of wisdom about all of it, what would they be?"

Answer: Participate & Engage.

(And since there are only 2 words, I'll give you a little why. If you want to partake in the social space you must first show up. And then you must actually participate in the conversation and engage with people by providing value!)

Remember, the Wild Card Wednesday can be any questions you have! They don't have to be all about health, fitness and food!

You can ask via formspring (http://www.formspring.me/sarahkayhoffman) or any other way you'd like!

Cheers!

Motivation Monday: Stuck in a (Career) Rut?

2010-07-26T05:00:00.000-07:00

How many days have you been stuck in your cubicle at work, watching the clock tick and realizing that 5 minutes has seemed like an eternity?

Don't be stuck in that position any longer - you owe it to you! But before you get up and out, you must consider 3 Important Things:

I don't want to be here, but do I know where I want to be? Just because you are unhappy with your current position and/or company, doesn't mean you really know what you would rather be doing. If you know that where you are at currently is just not it, perhaps this list of 15 things might "Ignite the Spark."
Why the clock ticks slowly. Have you thought about why you feel like your position is dead end? Is it lacking challenge for you? Does the subject matter bore you? Are you in an environment that doesn't fit your personality? Make sure you understand that.
Financial. Does your current position financially satisfy you? If you didn't have that income and/or benefits, would you be okay? Do you have enough saved if you left today with nothing else lined up?

If, after taking in those 3 things you are confident in moving up, on and out, perhaps you've reached the end of (that) road.

And in that case, I say - Carry On!

CHEERS!

Foodie Friday

2010-07-23T07:00:00.000-07:00

Foodie Friday will definitely be one of my favorite "themes!" I LOVE food and since I'm on a journey to find out what I can eat and how to make the best of it, being a "foodie" is truly fun for me now!

Today it's all about the beet! Yes, a simple beet!

I hated beets as a child. They had a taste that could not be acquired. But now I am drawn to their naturally sweet flavor!

According to WHFoods, Beets "Provide optimal health, protect against heart disease, lessen inflammation & protect against birth defects." In 1 c. of boiled beets you will consume only 74 calories and still get a whole lot of essential nutrients.

Beets compliment salads very well! I wouldn't know about the power of beets + feta because I've never had that combination, but have heard it's phenomenal. Because I'm still a plain-old-Jane (working towards more) I appreciate spinach + romaine + beets + grilled chicken + olive oil currently. Try it out - I think you'll like it, too! And the "beet" goes on....

CHEERS!

Wild Card Wednesday

2010-07-21T06:08:00.000-07:00

As I mentioned on Monday, many of my Blog posts will be more "themed." I am dedicating Wednesdays to all of you!

People send me questions all of the time via email, private message and more. Typically people will preface their questions with, "I'm really sorry to be asking you this - I'm sure you get sick of people asking questions, but...." My response is always - "Please don't say sorry. I am happy to help and answer questions." The truth is that I believe the most positive thing about our lives is that we can take our own experiences (positive and negative) to benefit someone else. Mine just happen to be through health, fitness, food and an overall "zest" for life mixed with social media, marketing, personal branding and all things generation z.

That being said, Wednesdays are now "Wild Card Wednesday." To ask me a question, just go to my formspring profile & ask away! (http://www.formspring.me/sarahkayhoffman) Each time I answer (on Wednesday's only), I will have my answer automatically published to this Blog so you can all see the Question/Answer!

<p>&amp;amp;amp;lt;p&amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.formspring.me/sarahkayhoffman"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;http://www.formspring.me/sarahkayhoffman&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;lt;/p&amp;amp;amp;gt;</p>

So what are you waiting for? Ask away! (ps. If you'd rather not ask via formspring, you can always ask via the comment section below, email or private message!)

CHEERS!

Motivation Monday

2010-07-19T13:17:00.000-07:00

Since my Blog has grown and I have found that there are so many things to discuss and provide, I will be moving forward with more "themed" days.

Mondays will be, "Motivation Monday." We could all use that extra push on Mondays (along with that extra coffee)!

One of my most favorite motivational quotes belongs to Jim Rohn, who says, "Motivation is what gets you started. Habit is what keeps you going."

Motivation comes from within, but is typically driven by or sustained by an outside force (person, thought, action, etc.). What is motivating for one person, will not necessarily be motivating for the next. Some are motivated by a need, others by a want.

What's important is that you find your motivation. If you don't have any - get some. Without it, you won't form a habit and without a positive habit in place, you likely will not form positive change.

When it comes to your health, fitness and overall vibrant lifestyle - think about my 3 thoughts/questions to find your own motivation:

What do you want to accomplish? Set the goal, write it down and have it in your view. You'll be more likely to stay motivated.
What will the outcome of goal achievement mean for you? (Weight loss, vibrancy, healthier, happier, fitter, etc?) Use motivation as your bridge to that place.
Just do it. Stop being lazy.

And back to Mr. Rohn, "Motivation is what gets you started....." So what are you waiting for? Get started today - after all, remember last weekend when you said, "Starting on Monday.....?!?"

Stay tuned for next Monday when I'll give you my ways to beat your exercise boredom!

One Month Gluten-Free Anniversary

2010-07-18T07:20:00.000-07:00

Happy One Month Gluten-Free Anniversary to me!

Time flies when you're busy focusing! I remember how miserable I was just one month ago!

Here is my "Food List" to date! If you would like me to email you this Excel Sheet so you can track your own, please let me know, and I would be happy to share with you!

As I mentioned yesterday, Gluten Free is the (only) way for Me! It leaves me smiling, happy and healthy!

My brother JJ & I at the County Fair on Friday night! Blurry? Yes. Why? Because JJ's friend Matt was having issues at midnight getting it right:)

CHEERS! (And here's to month 2 of new discoveries, health, fitness & vibrance - all Gluten Free!)

Gluten Free Resources

2010-07-18T06:20:00.000-07:00

Since Gluten Free is not easy and I'd like to try to remain some "normalcy" in my life, I've started my journey with building the most comprehensive Gluten-Free Resource List I possibly can (clearly this is not even 2% of the resources out there - but it's a start)!

Here are 11 Resources to get us moving:

CeliacChicks
Celiac Disease & Gluten-Free Forum
Hold the Gluten
Gluten-Free Girl & Chef
Gluten Free Blog
Gluten Free Mommy
Jen's Gluten Free
Gluten Free Food List
Whole Foods Market (Gluten-Free Shopping)
Gluten-Free Snacks for Me
Gluten Free Dee

Bonus: A small video on Detoxifying from Gluten. Adults: make note of that awful bloat she mentions!

Gluten Free, the (only) way for Me

2010-07-17T11:38:00.000-07:00

I am making an absolute, 100% commitment to ME to be completely Gluten Free. Here's how/why I've come to this conclusion.

How

I see my 20-40 feet of intestines as an "upper" and "lower" half, which they are. This is why doctors do Endoscopy and Colonoscopy. Endoscopy for upper and Colonoscopy for lower. I have problems in both. The difference is that my prior doctor only discussed my lower problems and told me to cure with medications and that I could still eat whatever I wanted and my new doctor has first focused on my upper problems and is helping me (mostly) via food recommendations.

So the new doctor has found a lot of inflammation in my stomach and esophagus so far. And he knows that I get severely bloated and distended. He also knows that me off gluten makes my upper problems disappear. Thus, the first thing he suggested - adios wheat/gluten!

I am confident that the wheat/gluten is the 100% cause for my upper digestive problems. As for the lower, I am still working on this. I am headed in the right direction, but (the lower) is not to the place I want it to be.

Why

If the "how" didn't explain enough of the "why," then perhaps you've never felt even a slight bloat in your life and you just simply can't relate. Be Thankful!

There is not a day that goes by when I am "upper-bloat" free that I don't thank God! So many times lately I've been having these "mental blocks" where I feel like any moment I may bloat up again. My brain is remembering the past several years of constant discomfort. It's almost like some post-traumatic stress, and I clearly need to reverse those thoughts.

The only way I know how to take care of those lingering issues is to make a pact with myself to be completely, 100% Gluten Free because each day I'm not faced with an "episode" is yet another day of building confidence.

Will this be easy? No! Will I cry sometimes, as I already have? Sure! Will I want to re-think this pact? Most definitely! But will doing this make all the difference in my life? Absolutely!

Working with what You've Got

2010-07-16T11:01:00.000-07:00

No matter where I'm at, I never let my location affect my workouts. Sure, I'll take days off - rest, relax and have fun, but I'll never use the excuse, "Well I couldn't workout because there was nothing to do!"

Being in Minnesota, at my parent's house is no different. All they have is a treadmill (old-school) and a set of 12.5 dumbbells.

And yet, I was still able to get an extremely great workout in! Here's how:

7 minutes interval running
4 sets with 4-move circuit
7 minutes interval running
4 sets with 4-move circuit
7 minutes interval running
4 sets with 3-move circuit
10 minutes interval running

And one hour later I was done. I was exhausted and dripping with sweat - proving that you can always get a great workout when you just work with what you've got!

CHEERS!

iRelate

2010-07-16T05:40:00.000-07:00

Yesterday I was in Chicago meeting with a company. My last meeting there was with the Division CMO. We began talking about me, my background and social media in general. After awhile he said to me, "Do you have a Blog?" I responded, "Yes, actually two. One that's primarily marketing and social media-focused, and the other health/fitness/food-focused." It was the latter that sparked his interest. He wanted to know more, so I told him briefly how it was "born" and why I'm so passionate about it today.

He then said, "My 14 year old son has Crohns. He is gluten free, too." And then instantly, I think we could have talked all day on the topic about frustrations, food choices, "discoveries" and so much more (especially because they have treated it to the degree I have - via food - or the lack thereof certain foods - smart people!)

After speaking with him, it made me realize even more how important this Blog is to me. This is not just a "Blah, blah blog" to me! Not only are there people like me out there, but there are more than I could even imagine. They are people just like me, fighting their own battles. And they are not just adults, they are children, too. His son is 14, and the little girl at my cousin's daycare is just 3 (with Celiac). I complain, cry and get negative from time-to-time about all this, but younger kids and children are the ones who really don't understand why they are the way they are. It's an ongoing daily struggle, but what I hope and pray this Blog does is truly reaches out to even one person in the form of motivation, help, advice or just a place to come to say....I read Confessions, Truths & the Journey of a (Mis)Fortunate Fitness-Foodie Junkie because, "iRelate."

CHEERS!

(ps. I am dabbling into the idea of "moving" this blog & transforming it into something bigger. It won't happen overnight because I'll have a lot of work cut out for me, but I'm extremely excited and I think it will provide even more value to all who stumble across it! If you have thoughts/ideas/suggestions/needs/wants from this Blog, please feel free to email me, tweet at me @sarahkayhoffman or leave a comment here.)

New Heights

2010-07-13T18:21:00.000-07:00

As promised from yesterday....highlights from Montana!

Yet another trip with Ryan.

New places, faces and scenery!

Because I wasn't bloated and felt amazing, I was able to climb with Ryan to the top of Mount Helena. GORGEOUS!

Mind over matter. If I could do it there - I can do this anywhere!

Convenience is King

2010-07-12T19:55:00.000-07:00

In Social Media we hear "content is king" all too frequently. What I learned from being in Helena, Montana for the past few days is: Convenience is King.

I have taken living in California for granted when it comes to food. In CA, I know that no matter where I go, what I'm doing, day or night, convenient health food is never out of reach. This is not the case in so many other places of the country. And quite frankly I don't think people care, either.

My first sign that "my food" would be too far away was on the drive from Spokane, WA to Helena, Montana - there was not one Starbucks. In California, you barely go 3 miles without seeing one. Trust me, I realize that Starbucks is not necessarily my "health food," but I'm #JustSayin'.

I struggled the entire time there - I mostly went to the grocery store to gorge on carrots, watermelon and my new "love," the Fruit & Nut Bar (see picture above). Oh, and water. Lots of water!

In California it's not only "convenient," but it's also the "norm" to cater to people like me. And I have truly taken this for granted. At this point, my health and fitness lifestyle is probably the only lifestyle that California complements.

But I must embrace it while I can....

Though it sounds so negative, negative, negative, there were 3 amazing things that came out of Montana:

Yet another trip with Ryan. New places, faces and scenery!
Because I wasn't bloated and felt amazing, I was able to climb with Ryan to the top of Mount Helena. GORGEOUS!
Mind over matter. If I could do it there - I can do this anywhere!

More on those 3 points tomorrow...pictures included!

CHEERS!

Endoscopy Full Results

2010-07-08T21:50:00.000-07:00

My full endoscopy results came in yesterday.

Seems as though I'm basically a dog just out there chasing my tail!

The Doctor said I definitely have a lot of inflammation, but it doesn't point to any specific cause. If I don't know the cause, I don't know the action - well, the full action anyways.

I don't have Celiac, though he said that staying away from Wheat/Gluten will probably only help me. The only harm he sees with me eliminating Wheat/Gluten is total daily caloric intake (and me not getting enough). I don't have a problem with this, though! I teach myself daily that when I'm hungry, I eat!

In a few weeks, he wants to do further "exploring" via, you guessed it - more blood tests. I won't lie, it's getting old. Very old! I'm just trying to remain positive. And of course, I'm dotting my "I's" and crossing my "T's" when it comes to being careful with food. Between the two, it's been my best bet against this "fight with my 40 feet of intestines!"

My mom says, "I think you're quite healthy." To her I responded, "I sure am. It's just a bum-tum."

I take each day at a time. Smart (food) choices, healthy (workout and movement) habits - and of course, a smile!

CHEERS!

Online Communities for Health Nuts

2010-07-06T17:52:00.000-07:00

Just in case you have never ventured to the DigitalMention Blog, I thought I would share with you the posting I put up there today. The posting was called, "Health Nuts Unite via Online Communities."

There are so many places online for daily support, motivation and overall "acceptance" for whatever your interest is in health, fitness & food. I encourage you to find a community, participate, engage and "show up." You'll be surprised at the connections you can make and the rewards you'll reap from that! (Please let me know of any others I forgot - would love to add more to the list!)

It was another fabulous day for the "Sarah-Food Camp!" No problems to report. Perfectly "perfect" feeling. The only complaint I have is that due to the leg workout around 10:30am, I felt completely famished for the rest of the day. That's okay, though. I just listened to my body, ate and felt no bloat!

Tonight for dinner I'm going to introduce carrots, as the thoroughly-steamed version. I may have a cup, with some sprinkled cinnamon on top! I'll report back:)

I am supposed to have my Endoscopy follow-up tomorrow. Seems as though my biopsy results are not in yet, so this may be rescheduled. I'm not happy about that. I'm not very patient!

I'm looking forward to a great night sleep. I worked so hard at the gym today that I have a feeling I'll be out before 9pm!

CHEERS!

Courage is Grown in the Doing

2010-07-06T15:15:00.000-07:00

I heard Paul Coughlin speak. He said, "Courage is Grown in the Doing."

His application was different than mine, and probably different than how you are imagining this now. Take it for what it's worth to YOU!

The first thing I think of is the Nike Courage Commercial.

The second thing I think of is the "softer" side of Courage through the "Courage is..." song and slideshow.

And then I think of how much the both resonate with me - and how I've applied "Courage is Grown in the Doing" to my own life:

I am courageous each and every time I choose "my food" over the food I actually want.
I am courageous when I put my "I can do this" hat on and get the toughest of my workouts in. (Note: Today was one of those days - Legs at 7 sets, final in this series!)
I am courageous when I take chances to further my professional "self."
I am courageous when I don't allow "negative" people, thoughts or influences shape the person I am and working so hard to be.
I am courageous when dessert comes out and I say, "No thank you - I'll just have some Coconut Butter or Watermelon." (Side Note: NOT because I'm on a diet or wanting to be difficult, which is also part of me being "courageous" and not worrying what other people think.)

I am courageous in many ways. But what's important in that whole phrase is the part that comes after "Courage." "...is Grown in the Doing."

I didn't get the courage to do these or anything else overnight. (And there are many things I'm still working on "growing by doing.") You won't either. But you never will if you don't start now! Having the courage to think, act and do the things I am currently able to has literally "grown" through "doing."

For example, I practice these "crazy" eating habits on a daily basis so that by the time I am in public, with friends, family and out for social events, I am okay with sticking to what I must. I know my limits. And these daily habits have made me courageous!

Think about it....Courage is Grown in the Doing.

CHEERS!

Watermelon

2010-07-04T11:16:00.000-07:00

Happy 4th of July!

We had a BBQ at our house yesterday. There was so much great-looking food. It was definitely a challenge for me to stick with my own chicken and turkey only!

But then I decided to try the watermelon. It looked so juicy! There is obviously no wheat, gluten or anything I'm not supposed to have in it. I still got worried, since I haven't "ventured out" in 2 weeks (YES, today is the 2-week mark)!

So I ate some. And then some more. And even some for breakfast today! No, not some - like 3 cups! Good news....no bloat! I'm in the "clear" to have me some low-cal, high-water concentration, watermelon!

Now that I have hit the 2-week mark, here is my comprehensive '"Definitely "Okay"" Food List:

Turkey
Chicken
Beef
Fresh lemon juice
Fresh lime juice
Fresh orange juice
Coconut Milk
Coconut Butter
Cayenne
Avocado
GF Flax (grounded)
Watermelon
Banana
Olive Oil
Coconut Oil
Garlic + Sea Salt + Olive Oil
Sea Salt
Cinnamon
Honey
(weakened) Coffee
(small amounts) Soy Milk
Red Wine
Vodka
100% Raw, Pecan with Cashew Nut Butter

And here is my (very) "Questionable" Food List:

100% Durum Whole Wheat Pasta (reaction on 7.1.2010)

I'm looking forward to even more "Definitely - Okay" Discoveries!

For today, in honor of the 4th, I leave you with....

"I cover my heart with my hat when they fly that Red, White & Blue. Just like my Daddy taught me: How 'bout you?" - Eric Church

Cheers!

Endoscopy: Partial Results

2010-07-02T15:21:00.000-07:00

I once read that a "successful" blog is not a "Dear Diary." I do agree, to a degree. But since this is my personal blog where I share with you my "journey" with all things health, fitness & food related, I think it's only fair that I insert the "Dear Diary" portion. I have even dabbled in the idea of changing the name of my Blog to Dear Diary: (something xyz)?

So I digress....

I woke up today, starving! That's why it's called BREAK-FAST. You are supposed to "break" the "fast." (Don't forget that - make sure you break it, each and everyday. Not just when it's "convenient.) But today, not for me. No food, no water - nothing. Today was Endoscopy day!

I got to the surgery place, where they took my blood pressure and started my IV. One highlight of my day was when the nurse asked, "Wow - your blood pressure is so low. Do you workout a lot? Run? High intensity?" Of course I responded, "Yes." She said '"that's fantastic how "abnormally (yet normal) low" it is!"'

From there, I waited until my doctor was ready. By the time they actually start anesthesiology, you basically have 1 more minute of coherence to roll over on your side. And that's the last I remember. It was over shortly after....leaving you with just a burning throat!

Side Story: While I was waiting to "snap out of it" a little more, I heard a man ask the doctor, "So do I need more Nexium?" The doctor said, "Well, you can either cut your Martini's or take 2 Nexium/day, which is expensive." He laughed and said, "Oh no, not my Martini's." And I could relate to that! Though, if I could manage anything with a change in diet alone vs. the medication I would in a heartbeat! But still....ouch:)

They waited until my husband got there to give him "preliminary" results, as they know patients aren't fully "aware" yet! They told us that they did find inflammation in both my esophagus and my stomach. They took biopsies, which will help determine anything beyond that.

My followup is next Wednesday.

I'm not sure what all this means, but it doesn't surprise me that there is inflammation. I'm back to my diet from the "wheat stray" yesterday. Trust me, I will be "testing" those waters again. Just not for awhile.

Until then, I'm happy, healthy, (un) bloated & internally (currently) screaming....

HECK NO WHEAT-POINT-O!

CHEERS!

Wheat - a Culprit?

2010-07-01T18:17:00.000-07:00

If you remember, I told you in yesterday's post that I was going to be doing a 100% Durum Whole Wheat "Test."

Immediately upon finishing my Leg Workout (which, by the way today I was up to 6 sets - so hard!!) I grabbed my 3/4 cup of "wheat." Clearly I was starved. I gobbled it down quickly.

Within a few minutes I got that red dot in my cheek. It's painless, but shows up with certain foods I haven't pinpointed yet. A few hours later I definitely felt a slight bloat. I'm not going to say I was miserable because I wasn't (and then again, I only had 3/4 cup). But something didn't feel right.

I am keeping my eye on this in the next day or so. Nothing new will be added until then, as I want to truly make this a "test."

Tomorrow I have my endoscopy. We will see if my biopsies find anything. Wish me luck as they "count-me-down" to sleep - 5, 4, 3, 2 (I'm out)!

Until then....

CHEERS!

Coconut-Honey Broiled Chicken

2010-06-30T15:49:00.000-07:00

I have a simple, yet delicious recipe I want to share with you all today.

Coconut-Honey Broiled Chicken

Coconut Oil
Honey
Boneless, Skinless Chicken
Cinnamon

All you do is spread the coconut oil on the bottom of the pan. Place the grilled chicken on top of that. Finally, lightly coat the chicken with honey and sprinkle some cinnamon on as the final "topper!" Broil on low about 30-40 minutes. And wa-laaa, just like that, you have a slightly-sweetened, delicious piece of chicken!

Tomorrow I am doing a slight "test." I have my endoscopy on Friday, so since I have not been bloated one day since Day 1, I thought I would have 1 serving of 100% Whole Wheat (Durum) Pasta (3/4 cup). There are no other ingredients in this except that. I am thrilled for the "test," and then I will not have anything else like it for several days. We'll see if I react! And of course I'll keep you posted:)

Day 11 today! I have not introduced any new foods. I'm still feeling on top of the world, and furthermore I have shed a total of 6lbs bloat. Priceless!

CHEERS!

Updated Shoulder, Tricep, Bicep Workout

2010-06-29T16:05:00.000-07:00

As I updated the Summer Leg Workout, so I did I with the other ones as well! Today I bring you the updated Shoulder, Tricep & Bicep Workout. Below you will see it. You can also click HERE for it.

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. -

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

- 3 sets; RI = 30 sec. -

Remember yesterday when I questioned, "What more can you give?" These 3 "updated" workouts make me feel like I am 110% spent. Exhausted. Worked so hard that literally I might not be able to pull out another rep.

So here is my new Shoulder, Tricep, Bicep Workout is just more intense (and interjects an Ab set):

(a) Rope/Cable Overhead Extension, (b) BB Military Press

6 sets, 12 Reps Rope/Cable Overhead (*40lb) - 12 Reps BB Military Press (20lb), RI-30 sec. (Next week it will be 7 sets.)

(a) Ball Crunch with Weight, (b) Standing DB Side-to-Side

6 sets, 15 Reps Ball Crunch (*25lb) - 15 Rep/each side Standing DB Side-to-Side (*25lb), RI-30 sec. (Next week it will be 7 sets.)

(a) BB Skull Crusher, (b) DB Front Raise

6 sets, 10 Reps BB Skull Crusher (*25lb) - 10 Reps DB Front Raise (*8lb), RI-30 sec. (Next week it will be 7 sets).

(a) Cable Pushdown, (b) DB Lat Raise

6 sets, 12 Reps Cable Pushdown (*60lb) - 10 Reps DB Lat Raise (7.5lb), RI-30 sec. (Next week it will be 7 sets.)

(a) Tricep Pushup, (b) Alternate DB Press, (c) BB Curl

4 sets, 8 Reps Tricep Pushup - 10 Reps/each side Alternate DB Press (*7.5lb), 10 Reps BB Curl (*35lb), RI-40sec. (Next week I will try for 5 sets).

The end!

CHEERS!

What more do you have?

2010-06-28T19:59:00.000-07:00

I was going to take a "rest day" today, but after being tied up by my computer almost 12 hours, I thought a gym session would do me well. And it did!

Only tonight when I went to the gym, I didn't wear my heart rate monitor or bring any specific workout (because I didn't have one) or even bring my iPod. All I brought was a magazine and a bottle of water. I did 40 minutes of cardio, while catching up on overdue magazine chit-chat. By the time I got to the last 15 minutes of my cardio, I wondered, "What more do I have to give to this workout?" It wasn't as intense as my other workouts, but it wasn't supposed to be. And still....I knew I had more to give. So as I walking on the treadmill, for those last 15 minutes, I cranked the incline to 7 percent and also started doing kickboxing punches.

15 minutes later - that was all I had! I felt great. And happy!

You have a choice in everything you do in life, whether it's working out, your diet, your attitude or your work ethic. And you must ask yourself, "Am I doing my best? Can I push harder? What more do I have to give? Have I given at least 110%?"

In other news, I invite you to check out my new "Project Bon Bons." It's in the beginning stages, but I am thrilled for it!

Today marked Day 9! Still feeling great - still amazed. I don't think that's going away anytime soon!

(Only new foods mentioned, since day-to-day I eat mostly the same foods.)

Day 9 Food:

Items from before......plus
Wild salmon with (fresh-squeezed orange, lemon & lime juice)
Probiotics

CHEERS!

Life is Short

2010-06-27T15:00:00.000-07:00

The day started out like any other.

Sunny in California. Starbucks morning with Ryan. And Church. It's hot here today - 100+ degrees. So we came home, grabbed food and headed to the gym. We went to the gym we usually don't go to because it's too big (and quite honestly I despise the "bells and whistles" gyms). Today we did, though, because they have a huge pool there. We figured a hard, hot workout followed by relaxing and dipping in the pool.

We were at the pool for 45 minutes when the commotion began. I was sitting on the pool steps reading my magazine. Ryan was laying out across from me. I saw a couple pointing in the water in the lane across from me. They were confused I think. I was confused by what they were pointing at until I looked in the bottom of the pool and saw a huge dark spot (which was a man). At that point they starting whistling & screaming at the lifeguards. The lifeguards came over, one jumped in immediately, dove to the bottom of the pool, picked the man up and they got him up on the side. At that point, 911 was called. They started CPR. He was not responding at all. The ambulance got there fast and got him on a stretcher, but during the whole 5-7 minutes nothing was happening. He was lifeless. I saw his hand just dangling in the pool. My heart ached. I'm sure he did not make it.

We left the pool and the gym.

All I could and can think about now is how short life is. I asked Ryan on the way home, "I wonder if he was happy today? I wonder what he had for breakfast? I wonder if he was mad at anyone? I wonder what he was thinking before he got in the pool?"

Life is so short.

We go through life, not knowing when the last day is going to be for us. And I wonder about that. How do I live my life each and every single day? Do I hold grudges? More importantly, do I tell those that mean the world to me that they do mean the world to me? Do I give whatever I can? Do I stop thinking about myself enough to think about someone else? Do I enjoy life without being caught up in too many unnecessary people/distractions? Do I smile enough? Wow....I could go on and on and on.

Today marks 7 days, my one-week mark, of GAPS. I feel good. I feel happy. But I don't really feel like talking about that today. I'm skipping the blog post about my food, workout and anything else related to that.

I'll be back tomorrow - I promise. For today, just a few pictures from the weekend that make me smile. And all this to remember....

LIFE IS SHORT.

Kisses on the Beach

2010-06-26T20:22:00.000-07:00

Then normal name is not Kisses on the Beach. It is Sex on the Beach.

I'm talking about the beverage!

Typically you make it (some version of) like this:

Vodka
Peach Schnapps
Cranberry Juice
Orange Juice
Optional: Cream on Top with an Orange or Cherry Garnish

I felt like having a drink tonight. Just one. So I concocted my own version. Vodka is allowed for me, so I got creative with it! Here is how I made it. These are all things that the GAP(Sarah) diet allows (and even the normal GAPS diet allows!):

Vodka
Water
Fresh-squeezed lemon juice
Fresh-squeezed lime juice
Fresh-squeezed orange juice
4 Tbsp Coconut Milk

Clearly this is no Sex on the Beach. There is a missing "sugar" factor to mine. But my version likes me - I think it will like you, too! It's softer and easier on the stomach but still so sassy and delicious! Plus, for every one regular Sex on the Beach, "technically" you could have 2-3+ of these! Need I say more?!

Kisses on the Beach

I had a busy, fun and active day today with my husband and our dogs! Coffee and a walk this morning with the family, a 3+ mile run in the early afternoon and then I went for the first time ever with Ryan to the Driving Range to learn how to hit golf balls! More on that tomorrow...pictures included:)

Did you know there are a ton of great deals on healthy food at Safeway this weekend? Some to mention today:

Green grapes - .88/pound
Spinach - .99/bag
Pre-cut Bell Peppers - .99/container
Whole Portobella Mushroom - .99/each
Sliced White Mushrooms - .99/container
Foster Farms Extra Lean Ground Turkey - Buy one, get one free ($7/for 2)

Day 7 Food:

Slow-cooked chicken
Magic Mineral Broth
Homemade chicken broth
Extra lean turkey
Avocado
Broiled chicken with olive oil, honey & cinnamon
Raw Coconut Butter
Extremely ripened bananas
Cayenne Pepper
Flax
Venti Half-Caf Soy Misto with 1 packet Honey
White Miso
Kisses on the Beach
Artisana 100% Raw Pecan with Cashew Butter
Probiotics

CHEERS!

Today: I Love You

2010-06-25T21:38:00.000-07:00

Today was just a solid, fantastic day. Didn't win the lottery. Didn't find a cure for anything. Didn't make the Guinness Book of World Records.

But it was still a good day. I woke up at 6am (a major sign all energy is here)! I trucked myself to Starbucks. Yes, Starbucks! I had myself a Venti, Half-Caf Soy Misto with one pack of Honey. What? SOY? That's not a part of the GAPS. (I'll explain later.)

While enjoying this perfect creation I call "life's-necessary-joys," I engaged in my first Twitterview with Joel E Carlson. It was streaming on the St. Paul Pioneer Press. It can be found HERE!

After that, I went to the gym to do my (updated) Leg Circuit Workout. Fantastic!

And then I just had a great day working, chatting, blogging & engaging with people - all the things I love most! They say if you love what you do, then you'll never work a day in your life. So true!

Tonight, I went to one of my favorite places in Pleasanton, Ca - Savvy Seconds! I got myself some cute new things on a "savvy" price, but nothing that looks like it came "secondhand!" If you are in the Bay Area, they are a MUST get to!

I felt phenomenal again today. Sometimes I find myself over-thinking my stomach, wondering if I can feel it getting bloated. Now that's in my head. I'm glad to know it! I realized something today, though (back to what I said in the beginning about Soy). I follow the GAPS Diet, but I'm changing the acronyms. Again, it stands for: Gut and Psychology Syndrome. But what is a "syndrome?" A syndrome is a term used when you don't "really" know what's wrong. It's kind of like Irritable Bowel Syndrome. That's basically what everyone is diagnosed with when all their tests come back normal, but they still complain of stomach problems.

I don't want to be in that category!

My new name for the diet I follow: Gut & Psycology (Sarah). Why? Because even foods that are "allowed" on this diet, don't actually like me! Take a peek at the "Allowed" & "Not-Allowed" Foods. For example on the allowed list you will see beans & vegetables, most of which I can't eat. I will bloat and be miserable almost immediately.

However, take "soy" which is technically not allowed. In small quanties, this is okay for me. I don't react. And in my Starbucks Misto this morning, it was less than 1c. for sure. I will not go overboard on soy anymore because I believe that soy intake needs to be moderated for the general population and most definitely for me. But if I don't react, I'm not taking it out just because GAPS says so. GAP(Sarah) says it's okay!

What you start to realize while on GAPS Diet is that once you re-introduce something, you'll know almost immediately if you react. Anyways I do! The basic concepts I hold close to me. After all, they have proved miracles!

Day 6 Food:

Slow-cooked chicken
Magic Mineral Broth
Homemade chicken broth
Slow-cooked turkey
Avocado
Broiled chicken in Olive Oil
Raw Coconut Butter
Extremely ripened bananas
Fresh lemon squeezed into water and put onto broiled chicken
Cayenne Pepper
Flax
Venti Half-Caf Soy Misto with 1 packet Honey
White Miso
2 oz. Red Wine
Artisana 100% Raw Pecan with Cashew Butter
Probiotics

CHEERS!

Updated Leg Circuit Workout

2010-06-25T14:21:00.000-07:00

I have an Updated Leg Circuit Workout from the one I shared with you a few weeks ago:

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. -

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

- 3 sets; RI = 30 sec. -

My new Leg Circuit Workout is just more intense (and interjects an Ab set).

Here it is:

Bulgarian Split Squat (deeper) - no weight

5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)

(a) No-weight deep squat, (b) Walking pushup, (c) DB Chop

5 sets, 15 Reps/squat - 8 Rep Walking pushup - 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)

(a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups

3 sets, 10 Reps each side/oblique - 20 Reps V-ups, RI-30-40 sec. (Next week I'll try for 4 sets).

(a) Hamstring (in-and-out) on Ball, (b) No weight calf raise

5 sets, 16 Reps hamstrings - 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)

(a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat

4 sets, 12 Reps each side/bench step up - 10 Reps (x40lb) Deadlift - 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

Did I do Cardio afterwards? H#$% No! I was so tired! I warmed up for 5 minutes, and the entire workout took me just a little over 50 minutes to complete. I was super shaky and "spent" when I was done with that one! When you have little resting time in between sets and you're constantly moving, you are getting a double-whammy out of your workouts.

While the "no weight" (or very low weight) might seem nonsense, it's not! Trust me, this was hard! But again, you always have to do what makes sense for you and your goals. My workouts are finally starting to make sense for me! (My proud moment in the gym today was when a lady came up to me and said, "Are you a trainer?" To which I responded, "No, sorry." And she said, "Hmmm...you look like you should be." #ThankYouMA'AM!)

So go ahead, give it a try! Let me know how it goes!

CHEERS!

Bananas & Balls

2010-06-24T17:29:00.000-07:00

Lacrosse Balls, silly!

I ran today! I went at my own pace and absolutely enjoyed it. I took it easy, since my plantar is still not the greatest. It's okay. If I'm going to run occasionally, though, I must roll on my lacrosse ball.
The lacrosse ball looks like this:

And here is a video of someone demonstrating with it: (You don't need to view the whole thing if you don't want!)

I ate 2 Bananas today. They were so delicious. My one source of sugar! But remember, I can't just have "any" banana, my bananas are supposed to be extremely ripened, like this:

Day 5 Food:

Slow-cooked chicken
Magic Mineral Broth
Homemade chicken broth
Slow-cooked turkey
Lean beef
Avocado
A little coffee with Coconut Milk
Broiled chicken in Coconut Oil
Raw Coconut Butter
Extremely ripened bananas
Fresh lemon squeezed into water and put onto broiled chicken
Probiotics

I was amazed with the ease in which I ran, and also the energy that accompanied it afterwards. My fatigue is finally lifting, we are on the home stretch! Gosh that feels good....

Make sure to check out my previous post from today, if you haven't already!

CHEERS!

But my Grocery Bill got in the way....

2010-06-24T10:08:00.000-07:00

How many days/times have you thought to yourself either:

I would eat healthy/organic/gluten free/etc., but I can't afford it?
I'm trying to stick to this diet, but it's getting too expensive?

I think we have all been there at one point or another. I know that you can do all these things, but where most people get caught (me included) is having the time to "sift" through stores, ads, online, etc. for the best deals and best places to shop with the best prices to make this affordable!

Since my interest is finding these, what if I did this for you? I would invest my time in order to save your time, all while getting us healthy, fit and fabulous and being able to use the extra money to put towards a sassy, classy, hot new outfit or anything else your heart desires!

If you would be interested in this please do one of the following to help me get my process started:

Add a comment here, letting me know which (food and/or restaurant) places you shop at (or would like to shop at but just don't due to budget constraints - ie. Whole Foods).
Tweet at me, with any thoughts, places, needs & wants.
Send me a Facebook Message on anything pertaining to this.
Take this Quick Poll for an easy submission. (If you don't want to take it there, please feel free to pick your options and Facebook Message me!)

Please remember: I am not promoting me for a "one-stop-shop" for any and all food needs. There are plenty of bloggers out there who do this. One of my favorites is The Frugal Find. What I am is someone who wants to bring you the best deals in health, fitness and food. For example, this doesn't mean I won't find deals on "chocolate," but I'm not going to bring you deals on Snicker's Bars. I don't promote them because I know there are much better alternatives. So, I might bring you deals on the best chocolate(s) for you (since Lord knows we all need some from time-to-time).

Thank you for your help!

CHEERS!

Confessing & Truth-ing Upgraded

2010-06-23T16:30:00.000-07:00

What started out as me "confessing, truth-ing" and sharing my journey with you has and is evolving into something much more!

I am excited to share that very shortly I will be announcing a huge new major feature to my Blog! At this time, there is one....I am currently working on the second! Am I telling you this for "self-promotion" reasons? NO! Absolutely not! I am telling you this because this is something you will benefit from as well! And because - the truth is that I am so passionate about feeling optimal and helping you also become the (healthy, happy, passionate, inspired - and - skinny diva) you've always wanted to become! It's not about molding into a "picture-perfect" anybody. It's about molding into a "picture perfect" YOU. And that's the most important "perfect" any one of us can achieve!

Again, I am not allowed to announce anything yet. On the left-hand side you will see a "Keep Up with Me" and a button which allows you to "FOLLOW." Click that. You'll never miss a posting!

Today was a phenomenal day! It wasn't like my energy was skyrocketing by any means, but it was sustainable energy all day long!
I made it though a hard workout. It felt so great. I didn't feel the urge to nap. And there was no bloat. I added in my extremely-ripened bananas today, too. (Yes, they are allowed....yummy, delicious carb here I am!)

I think you will notice via my "daily food log" that I eat fat. A lot compared to before. But don't let "fat" fool you. All fat is not created equal. And fat is not the enemy! I have only lost weight!

Fat gets a bad name due to the huge amounts of saturated fat that we consume on a daily basis. McDonald's is very open with telling you that a "Double Quarter Pounder with Cheese" has 19g of Saturated Fat.

"The American Heart Association recommends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fats a day."

In your McDonald's sandwich alone you have gone over. Enough said.

But in foods like avocados, almonds, salmon, olive oil and others, you will get the healthy fats that help (not hurt) you. These are better known as "monounsaturated, polyunsaturated and omega-3 fatty acids." This is not giving you permission to stuff your face with them all day long. They do still contain calories, a lot of them! But what it means is that you should get some in your diet each and every single day.

I never miss a day without having them!
(Side note: You are thinking, "but you always promote your Coconut-based products to be so good and they contain mostly saturated fat." Never fear, there are different kinds of "saturated fat." If you think it's the "bad" kind, it probably is. Coconut is not. Read more HERE.)

Day 4 Food:

Slow-cooked chicken
Magic Mineral Broth
Homemade chicken broth
Slow-cooked turkey
Lean beef
Avocado
Broiled chicken in Coconut Oil
Raw Coconut Butter
Extremely ripened bananas
Probiotics

Alright, that's a wrap for me today. Tomorrow I'm throwing a question out for all of you. Stay tuned....

CHEERS!

I'll Make it through...Thank You Mr. Coconut Butter

2010-06-22T17:41:00.000-07:00

Have I ever told you before about my Artisana Organic Raw Coconut Butter? If not, now is the time. If so, tough - listen again because it's that good!

Today is Day 3 of my GAPS. Overall, I feel better than I did the 1st two days. But I'm still virtually carb/sugar free. Oh it's so hard! You don't realize it until it's gone. You can say you've given up sugar, but just because you are eating "sugar-free" or "artificial-sugar" products doesn't mean you are actually sugar-free. And that's the rough part. I was thinking, "A sugar-free stick of gum or some sugar-free jello sure would taste great right about now."

But then I remembered a "sugary taste" that I can have (and that I should have) that I haven't had yet (except a little yesterday) - Artisana Organic Raw Coconut Butter. It is so unbelievably good! I just eat it plain, for the calories and for the taste. I try to limit to 2 Tbsp/day, but if I go over, oh well! For "normal" people, you can put this on toast, fruit or any baked goods. For me and for anyone else like me, eating it plain suffices way beyond belief! Do yourself a favor - get yourself some today. You can thank me by posting pictures (you + Mr. Coconut Butter) on my Facebook Page or Tweeting at me!

In other news, I had my doctor's appointment today. All my tests came back fine. He is still certain there is something going on (obviously) especially since I have cut Wheat, Gluten and Dairy and "magically" I'm better. I have another endoscopy next Friday. This time, he said, "the tube will be longer." And if that shows nothing, he said that I may be the rare (handful) of his patients that don't ever show things by blood work or other tests/panels, yet have an intolerance that is only "cured" by keeping away from those foods.

I will do whatever it takes to feel better. Whatever!

Day 3 Food:

Slow-cooked chicken
Magic Mineral Broth
Homemade chicken broth
Slow-cooked turkey
Lean beef
Avocado
Broiled chicken in Coconut Oil
Raw Coconut Butter
Probiotics

I had more energy today, but still not a ton. I was able to make it through a 35 minute (fairly intense) workout before I crashed. After the doctor's appointment, I felt tired again. I just need rest because I know the end (of the fatigue) is in sight. And that is super encouraging and inspiring to me!

CHEERS!

Day 1 & Day 2 (and a) Last Supper

2010-06-21T17:40:00.000-07:00

GAPS: Day 1&2. It's never easy. It's especially never easy when you start on a Sunday, the Sunday of a huge Country Concert you've been waiting for for months.

But there was no better day than yesterday to start. I knew if I could get through it then, I could get through it any day!

I had my "Last Supper" Saturday night. It was so good. The night started off at the movie theater (Toy Story 3 - go see it!) and we got a jumbo fountain soda drink (yes, a contributor to my misery).

After the movie we went to dinner with a bunch of friends at On the Border. Chips, salsa, margaritas, dinner and then we even stopped for some Golden Spoon on the way home. Stuffed. Satisfied. The Last Supper.

I woke up in the middle of the night sick. Of course!

Day 1 of GAPS was very trying, of course. My body craved sugar and carbs. I was tired. But again, I stuck with it.

Day 1 Food:

Slow-cooked chicken
Magic Mineral Broth
Slow-cooked turkey
Avocado
Probiotics

Day 2: today - Monday, June 21. A day with two complete extremes of love/hate. On the one hand, instantly - in one day - 2+ pounds of bloat gone. No bloat. None. At all. Guys can appreciate this some maybe, females can and will totally relate to this and people who struggle with any sort of stomach problems will find this unbelievable. Believe it!

But, the sacrifice I paid was a fatigue that was so awful. I am typically wide awake around 6am. Today - 8:20am. And then it was just slump, fatigue and that awful feeling all day. I had to sleep and then sleep some more. I was of no use. I am certain this is all part of the Detox Phase. Day 2 last time was the SAME.

Day 2 Food:

Slow-cooked chicken
Magic Mineral Broth
Slow-cooked turkey
Avocado
Broiled chicken in Coconut Oil
Raw Coconut Butter
Probiotics

I would have loved a date with Mr. Gym today. I really had every intention of going today, but then I just decided to not force myself. I will tomorrow, even if it's just to get some movement. I know the energy will come back, (especially once I re-introduce bananas) but in the beginning detox and no carbs/sugar it is so difficult.

I am praying for a better tomorrow. I know it can only go up from here!

CHEERS!

Father's Day

2010-06-20T09:03:00.000-07:00

Today is Father's Day.

I am reminded of how fortunate I have been for the past 27 years to have an amazing Father. I have always been, "My His Girl."

My favorite thing I said about my Father last year on Father's day was:

"But my Dad would give the shirt off his back for a stranger. He would give his last penny to a friend in need in a heartbeat. And again, it's because he believes he has everything he wants. He has mastered a simple and beautiful life that I am striving for. I adore my Father."

I remind myself of these things so often. (Probably because I have seen such a lack in these values from people lately.) But reminding myself. And remembering where I'm from and how my Father taught me to treat people with respect, help them when they need help and trust even when it seems "off" get me through the little (because they are "little") things in life.

There are many reasons why I'd love to live back in Minnesota. My Father is one of them.

I get my impatience from my Father. And my "unfiltered" language sometimes. I think I got his smile. And his long legs. I'm fairly certain I got his nose. I hope I got his dedicated, sincere work ethic.

The world has been a much better place with my Father! I love you. Miss you. And I keep a special place for you in my heart....2,000 miles away!

Happy Father's Day!

I Guess this is the "Confessions" Part

2010-06-19T15:54:00.000-07:00

Almost a year has passed since I did my first-ever GAPS Day. I can't believe it. Monday, August 3, 2009. Remember? If not, HERE it is.

Here is where I guess the "Confessions" part of my Blog Title come into play. After my first hugely successful "bout" with the GAPS Diet, I stopped. Why? Because quite honestly I got so sick of it. It's so hard to stick to. It's boring. It's blah after awhile.

But I have been so sick lately. I'm on to a new doctor, hoping that this 2nd opinion is the opinion I'm looking for. If not, like I mentioned earlier, I may seek out the Mayo Clinic. So I had tests done. I get the results this week. (He seems to think Celiac. I don't think it's that - already been tested for that.)

In the meantime, I've just been more miserable. I've been eating what I want, but at the same time I've been watching calories (counting them) and working out 5-6 days a week (via my Summer Workout). But something wasn't adding up. I felt like I was doing things right, but my body was telling me otherwise. Most days I feel like I'm 6-months pregnant - I'm not:)

If I'm to be completely transparent with you, here is a list of common daily foods for me these past few months: Wheat, gluten, dairy, soy, artificial sugars, additives/chemicals of all sorts, heavy caffeine and sugar, sugar and more sugar. And the funny thing is that I tried to be fat-free, sugar-free - always. And I nailed it a lot. But....the miserable feelings have persisted.

I'm exhausted.

I really am.

Time to go back to a time when I felt phenomenal. I sat here today and read several posts from Monday, August 3, 2009 on. Wow! That was refreshing. So refreshing!

And for once, I'm hopeful again. All I need to do is put the time in. Put my energy in. Put my thoughts in. No one can do it but me, and no one could ever understand why I have to do this but me.

After so many "wrong" things lately, this is something that I'm going to do for me. I need to focus on me. Once I'm feeling at my optimal again, the world will seem so much more friendly. I'm certain of it!

Here we go....

CHEERS!

No Cheese like my Laughing Cow Cheese

2010-06-16T10:46:00.000-07:00

Get your Laughing Cow Cheese today! No, really! There is nothing quite like my Laughing Cow Cheese.

I'll let you in on a secret as to why I love them so much (two secrets actually):

The Laughing Cow Brand is all about living healthy, being fit, fabulous and achieving a vibrant life. Don't believe me? Check it out!
The obvious. The taste is unreal and the calorie count even more unreal. For 35 calories I get all the flavor I need when I make my "tofu-wrap" recipe (which you can view by clicking above on the "check it out!)

CHEERS!

Campaign #HireHoff

2010-06-15T18:00:00.000-07:00

Click HERE to view full version in flickr.

When the going gets Tough....

2010-06-13T20:15:00.000-07:00

How many times have you been kicked down and thought, "Wow, how am I going to get myself up and ready for the next challenge?" I guarantee that every single time this has happened you ultimately have gotten up and moved on with it. The only question is,

"HOW LONG DID IT TAKE YOU?"

Don't let anything take you down for too long, if at all! Get up, look it in the eye and keep moving!

Of course you have no idea what I'm talking about (okay, maybe like 5 people reading this do). I will reveal it soon - what I'm up to - what I've been up to!

It's so true...."When the going gets tough, the tough get going (and creative!!)"

Until then, CHEERS!

Confused about Twitter?

2010-06-09T08:12:00.000-07:00

Since part of my goal through this Blog is to reach an infinite amount of people, it should come as no surprise that I love Social Media. I have talked about it some on this Blog before, but it is a huge part of my life. I have made a career out of it.

My love for Marketing meshed with Technology, the Digital and all things Social lead me there!

If you haven't seen my website yet, you can find it by clicking HERE OR you can see it in the right column titled, "Digital Mention by she." (she = sarah hoffman enterprises)

From time-to-time I am going to put up Social Media-related posts here. I think people enjoy them and can benefit from them.

Today: Confused about Twitter? For the full version click HERE to be taken to my original article. (QUESTION: What types of Social Media information/articles/how-to's do you want to see??)

One piece of advice to kick this off, go out and get yourself Hollis Thomases’ book, "Twitter Marketing: An Hour a Day." (I got it directly from Amazon - link/picture to the left.) I bought the book just recently. I learned so many new things, but it would have done even more wonders for me had I picked it up from the beginning!

So, Twitter: not a nasty 7-letter word

The very basics:
@xyz = saying something to someone, everyone in your network – people that follow you will see it
d @xyz = sends the person a direct message – which they can only receive if they are following you
RT @xyz = retweets something the particular person has already said – goes to your entire network
#hashtag = a trending topic – an index of finding everyone talking about that topic
Don’t spam.
Don’t go on Twitter expecting to “sell, sell, sell.” As a matter of fact, until people like and trust you, I recommend not selling at all.
Show up to Participate. And Add Value.
Participate in the conversation happening. Engage with people. Show your personality, without talking about yourself or your business in every tweet. Say you are a Local Fitness Club. For every one tweet you put out that makes “noise,” (ie. I’m listening to my iPod and wondering what workout to do at the gym tonight) you should put out 3-5 “added-value” tweets (ie. Great article on the best fitness routines for summer). See the difference? People care less about you and more about WIIFM (What’s In It For Me.)
140 characters. Wait, maybe just 125 characters.
You are allowed 140 characters per “tweet.” But if you want to be retweeted, try to fall under that so there is enough room left for added commentary by the “retweet-er.”
Shorten that Link.
When you want to include a link into your Tweet, make sure to use a URL-shortening service. You have many to choose from. Here are just a few: tinyurl.com, zi.ma, bit.ly and budurl. Not only, will they reduce the overall characters used, but they also provide you with a platform to track how many people click on the links you have provided!
Find Locals Talking about things Relevant to You and Your Business
Didn’t think this was possible? It is! One of my most favorite tools to use is socialoomph.com. You can actually track anything on Twitter you want. For example, for my clients, I always set up certain keywords that happen within a certain distance. I have them sent to me 2 times/day so I always know what’s going on. It is a great lead-generation tool, among many, many other things.
Don’t Underestimate the Power of Twitter Advanced Search
Local Business will always benefit from the standard Twitter Advanced Search. Just a couple of minutes navigating through it will show you all the capabilities.

Twitter is not scary. Twitter is not useless. I have skimmed over very, very basic Twitter applications and “tips.” There are thousands of tools out there to help you get the most out of your Twitter strategy.

Of all the tools, tips and tricks, nothing compares to the fact that in order for it to work, you must show up and actively engage. People like to share and talk on Twitter. They don’t like to be sold to, and they are definitely turned off by the classless “salesman” pitch. Keeping your “voice” authentic and consistent on Twitter can do wonders for you. Just give it a little time, patience and personality!

An Unlikely Pizza

2010-06-07T16:46:00.000-07:00

One of my most favorite things to do is to take "bad" foods and make them "good." Why? Because I'm just like you. I love food - and I don't want to eat lettuce all day. I refuse to. But because I'm (supercalifragilisticexpialidocious) when it comes to food, health, fitness and working out, I am overly conscious about everything. Some call it annoying. I call it "why the hell can't everyone see the benefit of this?!"

Since not everyone can or cares to, I do it, post it and hopefully those of you who try it love it, too! So....

Have at it! Brought to you by the CalorieKing.com, nutritionals on all your favorite pizzas! Scared? I'll help you with one. The average 14" Pizza, Cheese Topping, Original Crust has (per 3.6 oz/1 slice serving): 272 calories, 9.8g fat (4.4g saturated), 33.6g carbohydrates and 551mg sodium. And consider, this is the average, with only cheese and just one small slice. And let's be honest, we never have just one slice. Ever!

Pizza, done right, can simply be alright - for all of us! I wanted to gauge whether or not people are interested in this sort of "foodie post" before I put a ton of work in it. So I have to be honest when I say that I don't have the exact nutritionals, products and brands. But here is what I do know about my Pizza I made:

Low-Carbohydrate, High Fiber Tortilla (80 calories and 12g fiber)
Made with tortilla, low-fat cheese, sauce, extra-lean turkey and mushrooms
We guessed it was less than 350 calories (for the entire pizza!)

Taste = A (you will only find an A+ when it's done exactly right to my "likes:)")

What you could do differently = Add more vegetables. They are super-low calorie and great for you (I have to be careful with them due to my stomach issues)

What I would definitely do differently =

Different sauce (Don't get me wrong, it tasted great, but I know there is a much lower-sugar one available at the same great taste.)
Sprinkle some herbs and spices on after the sauce is on (zero-calorie flavor!)
Use a different cheese. I would attempt to make a Laughing Cow Cheese work because it's one of my favorites.

Beyond that, I'm all set! We had it on Friday night. It's a great Friday-night meal. Really...it's a great meal any night!

So tell me....what is your most FAVORITE "junk food" or otherwise "unhealthy food?" I'd love to cook up another "unlikely health food!"

CHEERS!

(Monday-Eve) Inspiration

2010-06-06T18:43:00.000-07:00

Sometimes I think that we could all use a little "gas for the engine" on Sunday nights to get prepared for the week ahead!

So I'm giving that to my reader's tonight.

I received an email this weekend from someone I look up to and respect a lot. I have held this close to me all day since reading it. He told me,

"Successful entrepreneurs are built on a foundation of failures."

This could not have come at a better time for me. I would guess many of you reading this can relate as well.

Heading into each and every single week, I have an optimistic outlook. What's exciting for me (now) is the thought of "what if," and never "I am dreading tomorrow because it's Monday."

I get these visions, imaginations and make my "To Do" list for the week in hopes of moving up, shaking it up and finding the success I'm working so hard to create.

But with that - ultimately - will come (and have come) failures. For you. And for me.

Heading into the new week, I move forward like I always do - many visions, imaginations & a "To Do" list so large that I just may get great with prioritizing! And I remember, "Successful entrepreneurs are built on a foundation of failures." I know it's coming!

CHEERS!

And ps. Happy Birthday to my Baby Great Dane, Reagan, who turned 2 years old today! She is our heart - our lives would not be the same without her.

Leg Workout: Circuit Version

2010-06-05T11:20:00.000-07:00

This is the last "lifting" part of the workout. Today was Day 5. I really loved this workout. It's hard, short and sweet and to the point!

Recap:
Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what my Day 5: Legs (Circuit &/or Reps) Looks Like

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. -

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

- 3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

It might look "simple," given that most of it is weightless. But try it, I guarantee your heart will be pumping. I was dripping with sweat. The workout only took me 30 minutes. I was definitely fatigued, but I may try 4 sets on all next time if I'm feeling ambitious!

After the hard workout, I'm rewarding myself with a Manicure and Pedicure from The Jellyfish Spa! Are you in the East Bay - or Bay Area in general? If so, you should check out this phenomenal deal from PASSBOX! Today is the last day to get this Deal: $30 for the 'Moon Signature' luxury manicure & pedicure (Normally $75) at The Jellyfish Spa at the Blackhawk Plaza! (and ps. 5% of every purchase you make goes back to the Local School of YOUR CHOICE!)

Do yourself a favor and reward yourself (or someone in your life who deserves it) with pampering vs. food! ("Well....I did this Leg Workout today so I deserve a cupcake.") WRONG! You deserve to treat your body good. So eat your lean protein, get your pampering at The Jellyfish Spa and then go have a glass of Red Wine:)

CHEERS!

Shoulders, Triceps & Biceps

2010-06-04T13:53:00.000-07:00

Sometimes "life" gets in the way of your workout plans. That's okay. Just adjust! Yesterday was supposed to be Day 4, but it turned out to be another "OFF" day. So, I moved forward with Day 4 today and instead of taking tomorrow off, I'll just plug through.

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what my Day 4: Shoulder/Tricep/Bicep + HIIT Cardio looks like:

Side note(s): Shoulders are my absolute most favorite body part to work. I could quite honestly train them and only them, but clearly that would be very unbalanced! Also, you will notice I only put in one bicep exercise (right at the end). This is because the bicep is (relatively speaking) a very small muscle group. And, with most moves you engage your biceps anyways. For me, I don't see a huge need to focus heavily on them. I just try to lift them as heavy as I can to exhaust them at the end. Adjust if you wish!

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. -

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

- 3 sets; RI = 30 sec. -

HIIT Cardio - 20 minutes of (Cybex) Elliptical-Style Resistance+Sprints

5 minute cooldown. Stretching.

Make note that HIIT Cardio does not always have to be running sprints. Running sprints is a phenomenal way to get your HIIT in, but for people like me with physical problems (plantar fasciitis in my case) I can't always run. But don't make that your excuse to "take it easy." It's still called HIIT. I made mine so hard today that I thought I was going to throw up at the end!

My entire workout lasted about an hour today. I was shaking and "spent" by the end. I went home, re-fueled and I feel fabulous now! This is how our workouts should be!

CHEERS!

Workout: Day Off

2010-06-02T07:21:00.000-07:00

Today is an "Off Day." And we need these days. They help us repair, recover and rest so that the next day we are better, stronger and ready as ever!

In case you missed them, here was Workout Day 1 and Workout Day 2.

Since it's an "Off Day" today and I don't have a workout to share with you, I wanted to offer up a deal! If you live in the East Bay area and are looking for a killer workout, I highly encourage you to check out the UFC Gym in Concord, CA. This is not just a Gym for Men. No, Women and Children participate in many things as well there! It's the Ultimate Fitness Experience. And remember what I said - ultimate usually yields faster results!

Click here to PAY ONLY $49 for a 1-month membership, 2 Personal Training Sessions and a Free Kids Club (normally $199). (But hurry...you only have today and tomorrow to take advantage of this!)

Maybe you'd like a shot at winning one of these? Click HERE to do so!

Have fun! If you are taking this as your "Day Off" with me, remember 2 things:

You should still get some sort of movement in. I will probably go for a walk with my husband and dogs or a bike ride.
If you get the 1-month membership to the UFC Gym that will take you through this 4-week program. You could substitute any of your "cardio" for classes there!

Questions? Let me know! Feel free to reach out to me HERE!

CHEERS!

Leg Workout

2010-06-01T15:22:00.000-07:00

Day 2 in the Workout is Legs (the lifting version of the Leg Workout).

Recap:

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what it looked like:

1. Smith Machine Deep Squat

- 4 sets; RI = 45 sec. -

2. Straight Leg Deadlift

- 4 sets; RI = 45 sec. -

3. Ballerina Squat - slow

- 4 sets; RI = 45 sec. -

4. DB Calf Raise

- 4 sets; RI = 45 sec. -

DB Lunge - to - 2 minute uphill walk/run/sprint - to - DB Lunge. (2 times)

5 minute cooldown. Stretching.

My legs felt like Jello. I thought they might come off, but never fear, they are still here! And I feel great! Since I have 2 days of legs, this is the day where I lift heavy. I try to do heavy weight at only 8 reps. The second leg day is more reps in a circuit-style manner. You'll see!

CHEERS!

Summer Workout

2010-06-01T09:22:00.000-07:00

After this weekend, California finally feels like the summer I have so desperately been waiting for!

It has been a long time since I've written a workout. After I go months and months of being on a stringent workout plan, I like to take some "off time" and just go to the gym, do what I please and be done.

Those of you who know me, though, know that I like to have intense workouts constantly in the pipeline. It's the "goal" of getting into the gym, achieving something, writing it down and leaving with the pure satisfaction of "goal achieved!"

I am happy to be back here - with my "Summer Workout!"

About 3 years ago, I had every intention of studying to be a Personal Trainer. I even had all the material from the NSCA. I studied and studied. Meanwhile, I was working at ClubSport in San Ramon. While I was studying and seeing the day-to-day of trainers, I decided that making a career as a Personal Trainer was definitely not going to be me. Unfortunately those were two passions that could not be mixed.

But fortunately, I had acquired some knowledge and my passion for working out for me had not diminished at all!

When I make my workouts, I pull from many different places and resources. I get things from my NSCA material, my husband, friends (dannymclarty.com) and just general knowledge I've acquired over the years from this obsession.

I'm not an expert. I'm not a professional. I don't pretend to be. And I don't pretend to give out advice to "help you reach your goals." I do this, talk about this and live this because it works for me and because people can usually pick up a thing or two which may work for them as well.

So....back to my "Summer Workout." (Well...phase one anyways - roughly 4 weeks.)

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Yesterday was (obviously) Day 1: Chest/Back + HIIT Cardio.

Here is what it looked like:

1 (a). Rotating DB Bench Press

1 (b). Reverse Situp

- 3 sets; RI = 30 sec. -

2 (a). DB Incline Fly

2 (b). DB Lawnmower

- 3 sets; RI = 30 sec. -

3 (a). Pullups

3 (b). Reverse DB Fly

- 3 sets; RI = 30 sec. -

4 (a). Wide Grip Pushup

- 3 sets to failure on each -

HIIT Cardio - 20 minutes of Running Sprints.

5 minute cooldown. Stretching.

In less than an hour, I felt like I had worked out for 2 hours! There is so much beauty in that!

Legs today....

CHEERS!

ME dot COM

2010-05-27T18:15:00.000-07:00

My friend, Ted Rubin says, "Life is not about waiting for the storm to pass... it's about learning to dance in the rain."

I absolutely love that! But it's time for me to act that out.

Lately, I have been too consumed with work. That's the problem with Social Media and having a career focused around a computer - it's always there! And I have let it consume me.

Couple that with my inability to run, run, run and I have basically just been nearly "cooped-up," allowing myself to be burried in the computer.

No More! I am not waiting for my "feet storm" to pass, feeling sorry for the fact that "I can't run." And I'm certainly not going to fore go it while sitting by my computer working!

Time for action! It's not realistic for me to say, "I promise to turn my technology off for 3 hours each day." And the truth is, I don't want to! I currently work with certain individuals who inspire me each and every single day. And for that, I give back my time, energy and brain. But, I must always remember ME first! So, like a diet, I'm not making promises I can't keep (the computer stays on!). The best laid plans will fail with unrealistic goals.

My new "goals" are in the works. I like to call them: ME dot COM. And what does that mean? It means merging my love for Health/Fitness and Food with Social Media once again! Remember ME on NIKE? One project has already begun with Mr. Bob Stanke, Director of Social Media for Lifetime Fitness.

But what will be next?! My "Wild" Card is out there....

It's Getting Hot in Here

2010-05-26T15:43:00.000-07:00

I've been eating Cayenne Pepper with everything lately. I once went on a detox where they said you should drink hot water with lemon and a pinch of Cayenne Pepper. So I listened. And I did it. I hated it. It's been a few years since, but I decided to revisit the spice. And I have to say, I'm glad to be back - on my own terms of course! (Which, as we all know, is critical to the success of anything we do in life!)

So what exactly is Cayenne Pepper and why is it so good for us?

Cayenne Pepper, according to the Wikipedia is, "a hot, red chili pepper used to flavor dishes and for medicinal purposes."

The spice is so good for us because it is high in Vitamin A and also contains Vitamin B6, Vitamin E, Vitamin C, Riboflavin, Potassium and Manganese.

And According to The Healing Daily Website, "Ayurveda also utilizes cayenne to treat poor digestion and gas. Chinese medicine uses Cayenne for digestive ailments. When taken internally, cayenne soothes the digestive tract and stimulates the flow of stomach secretions and saliva. These secretions contain substances which help digest food."

There are many things you can do with Cayenne Pepper. Here is my latest and greatest recipe I use it with:

1/2 c. oatmeal
1 egg yolk
1/2 c. extra lean ground turkey
a couple pinches of cayenne pepper
pinch of sea salt and pepper

I'm sure this looks like a weird combination. It is! But it's so good. I eat it for breakfast. All I do is literally mix it all together. There is no sugar, but instead all the healthy protein, fat and complex carbohydrates to get your day off right!

Try my recipe for breakfast tomorrow or put some Cayenne Pepper on your Grilled Chicken tonight. And then just wait and watch it getting "hot in there!"

Attention: HUGE Announcement for Bay Area Runners!

2010-05-25T13:00:00.000-07:00

It's that time of year again when we all start heading outside, moving, enjoying and - RUNNING!

So I have some great news. And (semi) bad news.

The (semi) bad news is that this year to train for the Nike Women's 1/2 and Full Marathon, there won't be an "official" training location. Instead, they have launched a 2010 Mobile Running Campaign. I have heard a lot of complaints about this, as many people were depending on that "group-based" training each and every Saturday/Sunday.

But never fear.....I come bearing GREAT NEWS here!

This year, you can still run. You can still train. And you can still fight your way like a champ all the way to the finish line with Coach Suzanne Cordes! In case you forgot, Coach Cordes was the Nike Coach last year for the runs. Here is more about her:

Suzanne is going to offer a "steal" of a deal for her training program! For 16 weeks, you can have the pro train you for just $125! (See Sunday Training Runs)

So what are the benefits to YOU?

Professional Training and Coaching
More Personalized
Didn't get in to the Nike 1/2 or Full? No worries - she will help you train for: Primo's, Chicago Marathon &/or the Humboldt Redwoods as well as the Nike Race!
You can run in any type of shoe that fits you and makes you feel like a million bucks when running! (Nike's are great. I'm just saying!)

So what are you waiting for? The clock is ticking. You have goals to achieve. You have an awesome summer to look forward to. And space will be limited (because, like I said - personal attention from the Coach herself!)

Click HERE to contact me for more information! Or see the sheets above for all Coach Cordes Contact Information. And when you sign up with her...just say, "The Former Pied Piper Leader sent me:)" She'll like that!

CHEERS!

LYLABSBAWLM: Happy Birthday

2010-05-25T06:00:00.000-07:00

Happy Birthday to my cousin - my best friend (other than my Mother of course!) - Kim Hansen! The world was blessed the day you were born.

Seems like just yesterday we were sneaking ice cream from Donald's freezer, huh?!

Now really....did you think you were going to receive a SNAIL MAIL card from me? Or anything less than a big, fat Happy Birthday via Social Media?!

So here's to you - a VERY HAPPY (social media) BIRTHDAY from Me (daddy long legs standing in the back of the church):

Twitter Backgrounds

HAPPY BIRTHDAY - WE LOVE YOU:)

Love always,

Sarah Kay, Ryan, Fiona & Reagan

LYLABSBAWLM

* Gosh I miss you! *

Dear Diary: I Miss You Minnesota.

2010-05-24T20:02:00.000-07:00

I feel like a school girl right now when I act like, "Dear Diary: I Miss You Minnesota."

But it's true.

I love California. Ryan and I and our dogs explore the hell out of this place. We love many things, mostly the outdoors and the beauty that surrounds us.

But the "sentimental" side of me has come around so often lately. And it says, "You can't put a price on what I can't describe about Minnesota." And that's just the truth.

Here are my (most) favorite things about Minnesota:

The People. You always hear about "Midwest Nice." It's true. Believe it.
The Summer (or something like that). The second it hits 50 degrees, kids are wearing shorts to school and people are out and about. Minnesotans appreciate anything that resembles a nice day. And I appreciate that about Minnesota.
Country Roads. My parents live there. Many of my friends grew up there. You can get lost. And you can not see anyone or anything for miles. It's the exact distance from people, place and thing that you just crave sometimes.
Less 'tude. Where I'm from, people just accept. Life isn't necessarily about "making it big" or "who you know," but instead it's about people who have your back. Friends who are friends because they adore something money can't buy.

Those are just 4 reasons. I'm not looking to give you my "100 Things I Love About Minnesota" (though I could). But the biggest thing? Who gets placed in this "diary" on the page, "I Miss You Minnesota?" My Family. My Friends. And all the people, places and things I LOVE the MOST (except for my Sister-in-Law and her family in another state....and a few other relatives in other states as well, of course!)! You can be anywhere in the world and be happy when the people you love the most are right there...and by "right there," I mean closer than a phone call away!

Dear Diary: I Miss You Minnesota.

One of those Days....

2010-05-19T18:49:00.000-07:00

Rarely do I have "one of those days" anymore! I haven't had one in over 3 months. But I felt like I had a semi-version of one today!

In case you did, too, here are some things that may cheer you up (they sure cheered me up):

1. "Wow, that really IS a low price!"

2. Thingstobehappyabout.com (Yes, there is a website for it!)

3. Rocking Your Summer Body can be simplified if you just read this short bit from Mercola.

4. Brainstorming Sessions. Some of my favorites lately have included those with (in no particular order):

a. Brainstorming with Mike Schneider (re. country music demo)

b. Brainstorming with Josh Groth (my #socialmediaconferencebff)

c. Brainstorming with Robert Stanke and Rachel Ryan

5."Facebook Limits Landing Tabs to "Authenticated Pages."

(Ha. Just kidding. Definitely not happy about that one! But I'll save that post for a posting on the DigitalMention.)

6. When You Drink Too Much.

7. Exactly one year ago in Cancun! Now that's a great thought to end my day on!

See....it isn't so bad! Make your own list - there is power in creating a list like that for a simple reminder of how "one of those days" is just that - ONE "of those days"!

Head to the Front of the Class

2010-05-18T13:22:00.000-07:00

Looking to work harder in your Fitness Classes? Want to be more motivated and be a motivat(or)? Then head to the front of the class!

This is what I learned yesterday in Mr. Gary Walker's Spin Class at Crunch Fitness in Blackhawk (Danville, California):

When you are in front-and-center, all eyes are on you or at least you tell yourself that! There is no giving up! If you give up, then the people behind you either think:

1. She's weak.

2. I guess I could back off, too.

This was just a 45-minute spin class. I appreciate those because they are 45-minutes of hardcore "spinning," filled with HIIT, climbs, jumps and increasing/decreasing constantly. The class always leaves you pouring sweat.

What I found yesterday was that when I forced myself to be in the front of the class and mixed that with a short, 45-minute and high intensity class, I only had to be at the Gym for 45 minutes. Why? Because I was exhausted. I had used up all my energy. I felt phenomenal.

So don't be bashful. Head to the front of the class and work it, girl (or guy) - work it! Your body will thank you!

Oh and ps. Crunch Fitness is by far the most fun gym I have ever gone to! The people there are outgoing, fun and sassy! There is so much energy constantly and the classes are "current!" You will get a phenomenal workout without ever feeling like you're working out (okay, that was a lie, you better feel like you're working out)! If you're interested in working out with us at the Crunch in Danville, CA find me on Facebook and message me or Tweet at me!

Garlic Breath

2010-05-17T15:28:00.000-07:00

Do you eat garlic? If not, you should!

Lately, I have been highly interested in herbs/spices and anything that can naturally "flavor" without the added calories or additives.

I'm starting with Garlic today because it has quickly become an obsession of mine.

It's simple and beautiful. Garlic, according to the Wikipedia, "The cloves are used for cloning, consumption (raw or cooked), or for medicinal purposes, and have a characteristic pungent, spicy flavor that mellows and sweetens considerably with cooking."

Garlic has many benefits:

- Cardiovascular

- Anti-Inflammatory, Antibacterial, Antiviral Activity

- Cancer protection

- Promotes optimal health

- Promotes weight control

- And more!

You can learn all about those from the WH Foods HERE.

Here is my favorite thing (currently) to do with Garlic: Garlic "French Fries." Don't get too excited, though, there are not any actual potatoes involved.

We bake boneless, skinless chicken almost every night. So we place rosemary and garlic all around the chicken. I typically put 2 whole pieces of garlic on the pan - NOT 2 garlic bulbs, but the entire garlic head. I leave the garlic in it's "shell." The pan is coated with a little olive oil and sea salt.

We bake the chicken, rosemary and garlic for about 25 minutes on 425 degrees. When the garlic comes out, peel away the "skin." It's just like a Garlic French Fry, but minus the "French Fry!" I love it so much I can eat an entire garlic head!

I worried this might not be good for me until I read an article that stated, "You can never eat enough garlic." Whew!

And ps. Who cares about your Garlic Breath!

Dear Mom

2010-05-10T16:17:00.001-07:00

(Just a couple day late!)

Dear Mom:

I missed you dearly on Mother's Day.

I know I sent to you a card.

And a custom piece of jewelry.

And a gift card.

But it was time spent with you that I missed mostly.

Time I can't make up being this far away.

You should know, though,

That where I live never changes

How much I love you and how often I think of you.

I remember each and every single thing,

Big and small, that you have done for me

Over the years.

Starting with the time you drove back to Waseca

Just to get my ID:)

I remember the times I was mean to you.

And all the times you still loved me -

Unconditionally.

I remember all the times we have laughed - and cried But mostly laughed.

With, not at, JJ! (HA!)

I will never forget how my heart broke the first time

I headed West to Los Angeles.

And then again how it broke when we moved

West for good.

I can't listen to Sugarland's, "Baby Girl,"

Without fighting a single tear.

I typically think of growing up, singing with you

By the piano or at a bar by a jukebox or

In an auditorium.

There are so many things I think of when I think -

MOM

But nothing compares to the simple thought of -

LOVE.

If I could give you a million dollars to repay you

For everything you've done, I would.

But it would be an embarrassment still to the things

You've given me.
Thank you for giving me life.
Thank you for giving me love.
Thank you for being the best Mom and Friend
A girl could ask for!

"Well, remember me in ribbons an' curls.

"I still love you more than anything in the world...

"Love,

"Your baby girl." (Sugarland)

Trying to Stay Positive

2010-04-29T07:59:00.000-07:00

I think that everyone deals with something in their life that could make them a very negative person, if they let it get that far. And I'm not perfect when it comes to this - just ask my husband:) But this has been extremely "trying" for me lately. I have had to think of everything possible to maintain my positivity.

It seems that lately, even when I'm sticking to the GAPS, I'm not doing well with my stomach. These problems are a mystery. I have literally (now) tried EVERYTHING in the book. I don't want to think of it like there's nothing else I could possibly do, but I'm just not sure what I could do anymore.

Not that anyone really cares, but I've decided to start researching the Mayo Clinic in Rochester, Minnesota.

But for now, I realize that I must try to stay positive. So I remind myself that I have the best husband in the world, my dogs who rule my heart, family, friends, a career I absolutely love and the chance for something new each and everyday.

And I carry these thing with me to keep me staying positive!

One Year Anniversary

2010-04-11T18:43:00.000-07:00

It has been exactly one year today since I found out all the things I'm intolerant to.

I can't believe how time goes by. As I look back on the past year, the journey that's happened and all that has already been accomplished I can't help but smile.

I am thinking about 2 things on this day:

Leah Vachani - Thank God for fabulous nutritionists like Leah. I have worked with her for the past year. If it weren't for Leah, I would not be where I am today. If you have been following my Blog all along, you know that we had to try many things before we found out what actually worked for me. But never once did Leah recommend medication or anything unnatural. She was patient and listened to what I was telling her. She modified when needed. And so I listened to her every word because I trusted her. I am so thankful for that!
I am Just Getting Started - I still have my struggles. Each and every day. Why? Not because I'm necessarily trying to figure anything out, but because the information I am armed with is not the information I want. Knowledge is Power. But with this power comes decisions I must make each and every day:

They begin at 6am, when all I want is an egg white omelet with a piece of toast and sugar free jam (NONE of which I can have). And I've got to be honest - that makes me want to cry.
And then when I'm trying to achieve fitness goals, but I don't know if I'll ever get there with my hundreds of restrictions. I need to have oatmeal with protein powder or fish with quinoa or chicken and a sweet potato. Yes, I can have the fish and chicken in those scenarios, but it's the carb that I'm lacking. The good carb. And without that carb it's a vicious cycle I circle around: Lack of food - hungry - craving more fruit - more hungry - not enough calories - difficult to build/maintain muscle - repeat. Let's be honest, there is only so much meat I can handle. As a matter of fact, day-in and day-out it makes me super grossed out.
Finally, going out to eat in restaurants or being out with friends is embarrassing for me. When I order and say, "I just want salmon - plain - no seasonings or anything on it - skip the side," I feel like I'm high maintenance. Typically they don't get it. I don't expect them to. Or when we're out with new people oftentimes I try to "hide" what I order or just simply say "I'm not hungry." I feel like an anorexic. And that's not the case. It just gets old answering 100 questions, when I just want to have fun and enjoy the company of people - not the (unwelcomed) company of food that will probably make me look 9 months pregnant within 3 minutes.

BUT AGAIN, despite all that, I am looking back and smiling. I'm happy to know that I have days that are near flawless now (today is NOT one of them - ha - coincidentally). And those days give me hope for this next year. I am happy that there are people in my life who understand and support me. But mostly, I think I'm the most happy because of the commitment I've made to me! This is not ever going to be easy, but because of it, I know me so well. I know how to listen to my body. I know when something is right and when it's not right. And I take care of it - because I'm worth it. And how can you not smile about a respect like that?!

Cheers to (an even better) Year 2!