Where have i been??

The Sky when i started this blog

Where in the world is Carmen SanDiego?

If you ever watched this show growing up then you are probably still wondering, as i, who Carmen even is?

Okay im not Carmen, but i have been M.I.A recently and heres why.

“Not I, nor anyone else can travel that road for you.
You must travel it by yourself.
It is not far. It is within reach.
Perhaps you have been on it since you were born, and did not know. 
Perhaps it is everywhere - on water and land.” 
― Walt Whitman, Leaves of Grass

Its been a month and a half since i blogged last. Many have posed the question 'where have you been'? To me the bigger question is 'where haven't i been'?

                         Metaphorically speaking iv been everywhere. 

          A month and a half ago i made the sixteen hour move from a small town in Ohio to a bustling city in Florida; with high hopes and plans. Dont worry im not going to bore you with all the details, but as most of you already know, about three weeks ago i made the hard and excruciating decision to move back to ohio. 

          Now back to the question at the beginning, where have i been? Emotionally speaking iv been everywhere. Sad, happy, excited, disappointed, confused, frustrated, highstrung, lowstrung, heartbroken, miserable, free, and lonely. 

The whirlwind of the past two months has weighed on me both emotionally and physically. 

        In Florida i wasnt able to keep my workout regimen because of the location i lived in, and my diet slowly started to reflect the stress i was feeling.

•  Pre-move i was running five miles every other day and had a very strict diet that kept me at a very happy weight that i easily maintained.
•  Post-move i have been struggling with the fact that iv gained almost thirteen pounds in the past month. Now to some this sounds like pocket change but to others they might gasp. For me, its unforgivable and scary. I worked very hard for the past two years to lose eighty pounds, and when i see the numbers on the scale rise i cant help but freak out a little.

 The great thing is, its shined a light on a couple things in my life that i think most girls can maybe relate too...

Looking past the numbers on the scale to find my beauty..

Every time i step on the scale i feel like instead of numbers it should say beautiful, worthy, better than. I know for myself sometimes i put my self worth and beauty in what the numbers say on the scale. Stepping on the scale lately has been really hard for me, if i gain a pound or two i start to feel depressed or down on myself and feel unworthy; but when its opposite and the numbers are lower then expected i feel instantly reaffirmed and 'pretty'. 

It becomes a dark road when you put your worth in something that changes constantly. 

You are so much more than three numbers.

Im ready to kick my butt into high gear and get HEALTHY again, and you are coming on this journey with me. 

First things first

I always do better when i have a goal and plan written out that i can have in front of me. So heres it is:

 

Workout regimen-

Monday through friday i am setting my alarm every morning at 7am to wake up and go for a 30 minute brisk walk or jog!

Monday, tuesdays, and thursdays will consist of zumba class. 

Food-

Control and Portion are my new words to live by when it comes to meal times. 

Im throwing out the animal crackers and ice cream and getting back to earths basics. An egg for breakfast, then lean protein and veges for lunch and dinner, and of course fruit for snacks. Plus lots and lots of water. Yeah its really that easy. Its just using that self control to stay away from the bad foods and portion control to not overeat. 

Ill give you the weekly update on my journey not just back to where i was physically a month ago but to a new found happiness and freedom in being healthy and happy :)

Join me?

Please feel free to comment below or message me via facebook if you ever need encouragement, advice, or a listening ear! 

As always thank you so much for the support. Im not sure if this blog was written for anyone but myself, but alas, time to publish it.

The Sky while finishing this blog.. Beautiful

If you are what you eat, then im a grape :)

Hey Everyone, Iv missed blogging so much. Its been a couple weeks, Alot of life changes are coming up for me and that's mainly the reason iv been M.I.A. One week from today ill be starting a new adventure and season in my life.. I'm moving to sunny Florida! Holy moly. Im so excited and yet so nervous. I love living a life of unknowns, its so fun to trust God and be open to go wherever he wants me to go. As i start this next chapter in my life, i cant wait to take you all with me. I already have a couple of fun blogs in mind, one including healthy road trip food ideas. Stay tuned! This weeks blog has been requested by many, so i decided to share my diet before and now. 

As always, im not a registered dietitian or nutritionist im just an everyday person who learned from eating mistakes and this is what worked for me.

Lets Talk Food..

So if you are what you eat.....what are you?
A big mac, a large fry, a bag of chips, grapes, pineapple, club cracker, pretzel?

You're food choices can make or break your life. That may sound too black and white, and maybe even a little harsh right? But lets face it the saying 'you are what you eat' is a true statement. I quickly found this out during my second year of college.

 So lets travel back in time a couple years back to 2008. I just started my second year in bible college and moved to a new apartment with one of my best friends, Alicia. I was going to school 8:30 to 12:00 monday through friday and then worked full time. Life was busy and i made just enough money on my target income to pay the bills. Eating healthy just wasnt in the budget, or atleast i didnt want to fit it in. So everyday, literally everyday my lunches either consisted of a package of Ramen noodles with two peices of white bread with butter spread on them, or i ld make the little $.88 totinos personal size pizzas, and if i wanted to spend a little extra id pick up a church's chicken basket on the way home.  

                                               

                Who hasnt had top ramen in their lifetime?? :)

After lunch i would take a two hour nap and then get ready for work. Working at target, i was a regular at the cafe, sugar cookies, popcorn, pretzels were my top faves, with a large soda pop on the side of course. 

I graduated my second year of school and decided to attend a third year worship program. At this point i had moved into my own apartment and had gotten a raise at work.The year of 2010 was when i really packed on the poundage. Living alone was well lonely and theres no accountability around so i ate whatever i wanted and in large amounts. I was making more money which meant in my world 'more money for food'. Mcdonalds, arbys and churchs chicken became my everyday lunch stops. Pretty sure they knew me by name. I easily ate 1000 calories just in one meal. Sometime for breakfast id do grab a biscuit from mcdonalds and then a couple hours later be in the same drive way for lunch. I distinctly remember ordering a medium meat lovers pizza from domino's and eating the whole thing while watching twilight one night! Ps- daily naps were even more of a necessity for this year of school. Between the stressful classes, late hours at work, and horrible food choices i became lethargic and depressed. 

Okay enough of my dirty confessions of eating! I graduated school in may of 2010 and gained about forty pounds total over two years, weighing in at 210. In june of that year I was looking through some pictures my friend had taken from a weekend ministry trip and couldn't believe my eyes when i saw a side shot of myself. I gasped at my figure, i think i audibly asked myself 'who is that'?

 The even more sad part was how unhappy i looked in the picture. My belly and face were swollen and i look so unhealthy. In that very moment i made a promise and commitment to change. I didnt care how hard or impossible it seemed, i had to do something. So whats your motivation to change? We all have that pivotal moment in our lives, whether its when we look at a picture someone snapped and cant believe the belly that came from nowhere, looking at your kids and realizing you want to be around for them and their kids and not only that but healthy, being diagnosed with a disease that could go away with simply changing your lifestyle? Whatever the case, use that to your advantage.

The Changes i made..

1. First of all 'the Water only' change (check my previous blog on water for all scoop), i took all sodas and juices out of my diet. If you are an avid drinker of pop, i think you would be surprised how fast you would drop 10 to 20 pounds from cutting out all the calories and sugar.
2. I stocked my fridge to look like a deli and produce market rather than an isle in walmart. I always always always have fruit and veggies to snack on, and have as sides for dinner and lunch.
3. Calorie counting is essential. I cut my calories from a daily intake of atleast 2500 calories to 1200 a day. 
4. Plan your meals ahead.One of the first things i do at the beginning of the week or before a grocery trip is plan out each meal, this makes it much easier to stay on track.
5. You will eat what you buy, so dont buy crap. plain and simple.
6. I try to eat my dinner before 6:00pm and not eat anything the rest of the night,this gives my body ample time to burn my food, if you do get hungry eat a healthy snack. No biggie.
7. Adopt the mindset to eat until your satisfied not until your full. It takes five to twenty minutes for your stomach to tell your mind its full. I get a plate a food, eat that, and sit for atleast five minutes before getting seconds. 10 out of 10 times ill realize im full and dont need the second helping.

Why Count Calories?

A Calorie is a unit of energy that measures how much energy food provides to the body. The body needs calories to function properly. The amount of Calories in food gives you energy, protein, carbohydrate, nutrients and fat to fuel your body. When you eat food, your body turns the food into fuel, burning it to produce calories (energy).

The calories in your food come from sources such as carbohydrates, proteins, and fats. For example, a gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories, where as a gram of fat contains 9 calories, which is more than twice the amount of carbohydrates and protein. This is why a food with the same size serving may have far more calories. Nutritionists do not recommend calorie counting for teens unless a doctor has recommended it.

There are 3500 calories in one pound of fat. For example to lose one pound a week, you would need to cut atleast 500 calories from your daily intake. For some thats simply cutting soda out of their diet.

             

Examples and Options

Breakfast- 

The most vital meal of the day. I have a daily morning routine, i set my alarm for 7:00am, snooze for about ten minutes :), go straight to the kitchen and drink a big glass of ice water and then get to cooking two eggs with spinach or green peppers. Eggs are an amazing breakfast choice because they will keep you full longer. Most breakfasts will ware off around 10am, but for me personally i stay satisfied till almost 12pm. Also who says cereal is only for breakfast, try eating it for lunch or dinner. 

                                                                            

Before id get breakfast on the go..its a big NO NO.

Calorie count of 850

------------------------------------

Now i opt for eggs with spinach or a fiber bar with a banana.

Lunch-

Personally my favorite meal of the day, maybe cause its like a mini life break from work or whatever responsibilities the day brings. I usually make a salad like the one below. Try to stick with vinaigrette dressings and one of my favorite substitutes is salsa (ten calories per tablespoon..wow). Both of which are low in calories. What good is a salad thats drinched in 300 calories worth of ranch..ick. I also love to make turkey wraps, whether wrapped in lettuce leafs or wheat tortilla wraps, its such a tasty treat. 
                      

Before this would be a regular lunch choice for me

Calorie count of the sandwich alone is 810 calories..add friends and a soda comes to a whopping 2040 calories. wow baby.

----------------------------------------

Now I opt for a homemade salad or turkey lettuce wraps

Calorie count of 250-300

Dinner
I always try to eat a Meat with two vegetable sides. I have pretty much cut out all breads from my diet. You dont have to that, carbs arent from the devil, i just found for myself the bread is not worth the calories, and i think veges are just so yummy.

Before i would eat three or four slices of meat lover (or a whole pizza) without thinking twice

Calorie Count of 240 for a slice

---------------------------------------

Now i love to eat a good seasoned meat with vegetables, brown rice, salad, sweet potato.

Calorie count around 400

Snack
Some of my favorite snacks are nuts, popcorn (no butter), fiber bar, fruits, and of course veges. i suggest measuring out serving sizes ahead of time or if your like me, you will eat the whole package in one setting.(if you find yourself craving sweets like cupcakes or cookies, its probably because your not eating enough fruit, so keep a stock of fruit around).

Additional tips:

• A great way to keep track of your calories is using the App 'fitness pal'. Its a simple food diary that makes it easy to calculate each meal to keep you on track. Try it for a day and i guarantee you'll be shocked at the surprising amount of calories in food you eat without realizing.
• Try to eat at home or pack your lunch, its much easier to keep track of your calories counts when your in control of portions.

My main objective in this blog is to help you be more aware of what you are placing in your body. I hope you gained something from all my scribbling. :)

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.

Sweat It Out....

You are probably thinking, 'really a blog about sweating'?

I cant help it, i love looking in the mirror after a workout (i know, that sounds so vain) and seeing the after glow of a great workout. Not only do you feel amazing because you just put in time and effort to better yourself physically, but have you ever noticed the natural pink cheeks, or the glimmer on your face? Sweating is truly one of my favorite parts of working out. Not only does it confirm that you just pushed your body to cry some fat but there's also many other great things that happens when your body sweats.

By the way as im editing this blog im sitting on my living room floor sipping on a glass of ice water cooling down from an amazing Saturday run. The weather is finally promising the sunshine of spring and it makes me soo happy :)

One of my favorite places to stop and enjoy the scenery during my runs

What Is Sweat Exactly?

 Sweat is the body’s cooling system when the body becomes overheated, by fever or exercise. Liquid made of mostly water mixed with salt and small amounts of waste is secreted through small sweat glands on the skin’s surface. As the liquid settles on the skin’s surface and begins to evaporate, it cools the body.

Why its so great to Sweat...

When we sweat, we breathe faster, our heart works more, along with improved circulation and a metabolism boost. 

• One of my favorite things about sweating is how it benefits our skin. During excersize our pores open and any dirt or impurities on the surface layers of the skin have a chance to exit. 
• Sweating regularly helps to achieve softer and smoother skin.
• Our immune system also benefits from sweating. When the body heats up, it generates more white blood cells which in return strengthens your immune system.
• Because your circulation is increased during sweating, many of the toxins and impurities are able to exit your body by way of your open skin pores.
• If you are sweating during a workout it means your body is burning up calories..Yeah Baby :)
• When you sweat, your body’s muscles are warmed up by humidity and heat. This helps to release the stress and fatigue brought on by muscle tension.
• Sweating can also rid the body of harmful substances like alcohol, cholesterol and salt.
• Research as found that as much as thirty percent of the body’s wasted is eliminated through sweat.

So here is my challenge to you, make it a goal everyday this week to break a sweat doing a physical activity. Whether its taking a brisk walk, taking a zumba class, lifting weights, or going for a two mile run...

... and now that its Spring whip out that bicycle, dust off the cobwebs, and go for a ride to the grocery store. 

Or walk in place during your favorite show, nothing like sitting down for an hour or two, when you could be burning calories with a simple movement. (ps- yes im watching saved by the bell in the above picture:))

GET YOUR SWEAT ON :)

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.

Runners High...

Girl look at that body..

Girl look at that body..

Girl look at that body..

I WORK OUT

:)

I feel like i should start with a disclaimer..

I don't claim to be a certified fitness trainer or claim to say everything iv done or do is by the book, but i want to share with you my fitness routine at the beginning of my fitness journey and what i do currently.

Im really excited to be writing my third blog, and im really pumped about the subject matter. The hardest change that i endured on my journey was adding the fitness/workout to my regimen.

STARTING POINT

Im currently laying down in my comfy and cozy bed as the snow is drifting through the cold winds outside my window. With my heating blanket on high and my water bottle sitting beside me,as im typing out this blog i cant help but reflect on the past. When i was a child i tried almost every sport known to man. I went from ice skating lessons, to swim team, to gymnastics..I wish i could happily type that i excelled in atleast one of them but sadly i wasn't born with the most athletic genes. In fact neither of my parents or siblings did sports either. Im not trying to blame my lack of energy and sports motivation on my bloodline but im trying to make a point that i was never athletic growing up. The fact that i now consider myself a runner and lover of activity is a miracle.

Above is a picture of what i looked like right before i started working out and eating healthy. When i decided to make the change and eat healthy i knew that to see the best results i had to also start getting my sweat on. 

The first thing i did was grab my friend Samantha Barrett and we started walking a mapped out mile. For the first couple weeks wed walk two miles, then eventually we started adding thirty second intervals of a slow jog into our walk. We would make small goals like pick out a certain landmark wed call out mid jog to push ourselves too. I still remember when i jogged my first full mile without stopping. It was the greatest feeling of accomplishment i had ever felt up to that point. The goal with jogging/running is to constantly keep pushing yourself and adding time to your walks/jogs. 

My workout routine became running two miles, four days a week. I would run outside in my neighborhood or at the gym on a treadmill. Running was the only excersize i added to my routine for the first six months and that mixed with eating healthier, i lost a total of  fifty pounds.

Running not only helped me lose weight but also helped boost confidence and will power in so many other areas of my life. 

Truly nothing compares to the feeling after a good run. It might seem exasperating and tedious at first, but once you start you wont ever want to stop!

WHAT ARE THE BENEFITS OF RUNNING?

• Running is one of the top activities for burning fat. 
• Running burns more calories per minute than any other form of cardio exercise.
• Running reduces the risk of stroke and breast cancer. 
• Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension.
• It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure.
• Jogging builds confidence and self-esteem.
•  It allows you to defeat trial after trial, growing stronger and more sure of yourself and strength with each footstrike. 
•  It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. 

(the picture above is my best friend Jill and i after a great run at the park..many days wed push each other to go farther then what we would have if we had ran alone).

(above is me, Carl david, Matt, and maria, these three friends really pushed me to go way beyond any limit i sat physically for myself, This was my first 5k i had ever ran in, it was a blast).

(above is a picture of my former awesome roomate and amazing friend Maria, she has always been a runner, and she is really the one who inspired me to start running in the first place..Thanks Maria :)).

SOME OF MY RUNNING TIPS

• Find a friend to run with, having someone by your side will help you go 'the extra mile' even when you want to give up. 
• Find someone you know that is an experienced runner that you can gain wisdom and inspiration from. 
• Always have a plan in your head before you start running of how long/far you want to run each day.
• Have an iPod with an awesome playlist to keep you motivated
• Write out a weekly running schedule on a calender to keep track of your weekly workout goals, and so you can check off each completed daily workout.
• Buy a new pair of tennis shoes or running outfit for extra motivation..because i mean who doesnt want to look cute on a run ;p
• Find a local 5k! Even if you cant run the whole thing, the goal is to finish no matter what, and its something you can train for.
• Dont go cheap when buying workout shoes, my favorite brands are brook's and asics!

OUT OF THE MOUTHS OF PROFESSIONALS

1. Accept the challenge
"Everyone is an athlete. But some of us are training, and some of us are not." —Dr. George Sheehan, runner/writer/philosopher

2. Shoot for this (at least)
"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." —Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman
"The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." —Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4. Wear good running shoes
"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." —John Hanc, author of The Essential Runner

5. Think big (and wide)
"Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." —Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6. Take the "talk test"
"The 'talk test' means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera." —Runner's World editors

7. Listen to the rumbling
"If you feel like eating, eat. Let your body tell you what it wants." —Joan Samuelson, 1984 Olympic marathon champion

8. Relax to the max
"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." —Dave Martin, Ph.D., exercise physiologist 

9. Don't crush the egg
"Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm." —Runner's World editors

10. Make time for a quickie
"If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." —Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

11. Follow Road Rule Number One
"Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." —Dr. George Sheehan

12. Try a "nooner"
"Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." —Joe Henderson, runner/writer

13. Warm up, then stretch
"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." —Runner's Worldeditors

14. Stay "liquid"
"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." —Dr. Alex Ratelle, former masters running great

16. Listen up!
"You must listen to your body. Run through annoyance, but not through pain." —Dr. George Sheehan

17. Create your own running creed
"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." —Dr. Ernst van Aaken, renowned German coach

18. Come ready to play
"Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product." —Dr. George Sheehan

----------------------------

I know this blog might not be for everyone because not everyone is planning to become a runner. But this is just what i added into my routine and i truly believe is what helped me reach my goal weight. There are so many great alternatives for good cardio; brisk walking, zumba, spinning class and the list goes on. Iv changed and added new cardio and strengthening workouts into my weekly regimen now that iv reached my goal weight and am just wanting to tone up. Ill be posting that blog really soon. I hope this blog has helped motivate you in some way or another :)

Thank you so much for reading and for your continued support!

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.