How To Have An Active Weekend!

Tips on staying active during the weekend. 

1. Participate in a race! 

2. Do yardwork. 

3. Have a picnic. 

4. Walk to the park. 

5. Go to the zoo! 

I had a wonderful weekend getting outside and staying active. Here is a picture of the sunset peaking through the trees. Not the best picture but it sure is breathtaking! 

I hope you all have a great week! 

Until next time, 

Janelle 

Fast Food Friday - Dairy Queen!

I was really excited for this Fast Food Friday post because I worked at Dairy Queen for three years! Dairy Queen is most commonly known for their amazing ice-cream cones with their perfect curl and blizzards that they can serve upside down. 

It is okay to treat yourself every once in awhile just don't forget my Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Dairy Queen Menu

Garden Greens Salad - Grilled - 150 Cal 

Chicken BLT Salad - Grilled - 380 Cal

Side Salad - 25 Cal

Grilled Chicken Sandwich - 390 Cal

Grilled Chicken Wrap - 290 Cal 

Iron Grilled Turkey - 550 Cal 

Kids Vanilla Cone - 170 Cal 

Small Strawberry Sunday - 280 Cal

Dilly Bar - 220 Cal 

Small Strawberry Light Smoothie - 160 Cal

Small Triple Berry Light Smoothie - 160 Cal 

Small Orange Light Smoothie - 140 Cal 

Mini Butterfinger Blizzard - 350 Cal 

God has blessed us with gorgeous weather these last few weekends. I was able to do yard work last Saturday and clean out my flower bed. It is so refreshing to see all of the spring flowers start to bloom! I hope you all have a great weekend and get to enjoy the weather! 

Until next time,

Janelle 

Building a Healthy Body Image

Having a healthy body image is very important in the journey towards a healthy lifestyle. Self esteem is based on how you see yourself. Good self esteem gives you the courage to try new things and it helps you to believe in yourself to do things. Here are a few tips that have helped me to build a healthy body image. 

1. Think positively about yourself.

Thinking positive thoughts about yourself can help boost your confidence and self esteem. Therefore aiding in your journey towards a healthy body image.

2. Focus on the good things.

Focus on the good things you do rather than the bad. For every negative thing you say, hear, do, or eat have two positive things to back it up. 

3. Participate in sports and activities.

If you haven't tried a sport, now is the time. Trying new things can be a little intimidating at first but in the end you won't regret it! Sports can help build self confidence very quickly. Especially when you find something you are good at! 

4. Take up a new hobby.

One of the best things you can do for yourself is find something you enjoy doing. When you are doing something you enjoy you are happier and therefore thinking more positive about yourself. Do you enjoy hiking, running, swimming, biking, sewing, knitting, or doing puzzles? Think of something you love and try it out! 

5. Setting and reaching new goals.

Make obtainable goals for yourself. This is so important in having a healthy body image. When you meet goals this gives you the confidence you need to know that you can succeed. It's all about the little steps you take. Each small goal you reach will lead to success!

6. Inspire others.

When you do reach the goals you have set for yourself this gives you confidence. Use that confidence to help others who are struggling and inspire them to do the same!  

What does it mean to be Confident? Here are a few definitions I found in the dictionary. 

    1. Belief in own abilities. Self assurance or a belief in your ability to           succeed. 

     2. Self-Assured. Certain of having the ability, judgment, and                      resources needed to succeed.

I have struggled with having a healthy body image at some point in my life and I am sure those who are reading have as well. With these small steps, you can make a difference with how you feel about yourself and be on your way to a healthy lifestyle! 

Until next time,

Janelle 

My FitBit

Do you struggle with not moving enough? Do you lose track of what you eat easily? Then the FitBit is for you! 

These are a few of the reasons I love my FitBit.

1. It keeps me accountable. 

2. Friendly Competition. 

3. Sincs with my favorite fitness apps. 

If you have ever thought about getting a FitBit or some sort of fitness tracker, I highly suggest you do. If you have trouble keeping on track with your diet and exercise the FitBit is perfect for that! I love the FitBit app because it connects to all of my other favorite apps to help me track my calories. 

If you have any questions about FitBit or 

where to buy it visit their website here.     

Until next time,

Janelle 

It's Fast Food Friday! Burger King Style!

Did you know that Burger King offers Veggie Burgers now? I didn't either! I was so excited to research Burger King's Menu because I rarely go there. I was pleasantly surprised to see oatmeal added to their menu! Here is what I found and as always don't forget my Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Morning Star Veggie Burger - Calories - 390 (contains wheat)

Chicken, Apple, and Cranberry Salad - Calories - 320

Chicken Caesar Salad - Calories - 270

Side Salad - Calories - 240

Apples - Calories - 30

TenderGrill Chicken Sandwich - Calories - 410

Whopper JR - Calories - 300

Fruit Topped Maple Oatmeal - Calories - 270

Maple Flavored Oatmeal - Calories - 170

Here is the Burger King online menu  that I used as a reference. Feel free to browse it for more information! 

Until next time, 

Janelle 

How to Make Working Out Fun With Classes!

Taking classes at the gym is so much fun!  Here are the top reasons I love taking classes at the gym. 

1. Accountability

Taking classes at the gym helps you to have accountability with your physical activity. Especially if you take them with a group of friends. 

 

2. So much fun!  (you don't even know you are working out) I have found that when working out I need to keep myself occupied. Whether it be listening to music, talking to a friend, messing with my phone, or watching tv. However, taking a fun class at the gym can be just as much of a distraction. 

3. You never get bored! 

Staying physically active can keep your energy level up. When you are taking classes at the gym you are having fun so you won't get bored during your work out. This also makes the week go by faster so you are that much closer to the weekend! 

The classes I have taken so far are kick fit and boot camp. I loved both. This spring I am taking a cross fit class and kick fit again. I am so excited! Let me know what classes you are taking this year! 

Until next time!

Janelle 

Health benefits of sleep

Have you ever wondered what the point in sleeping is? Have you ever thought it is just a waste of time? Here are a few health benefits of getting a good night sleep. Maybe it will change your mind about going to bed a little earlier. 

1. Sleep improves your memory. 

I can attest to this one myself! I remember in college if I studied right before I went to sleep I would wake up remembering everything I studied the night before. This is the best way to study! 

2. Sleep improves your grades. 

There have been studies done about students who got the correct amount of sleep versus those who did not. The ones who did not sleep enough had worse grades than those who did sleep enough. So think about this before you stay up all night to study for that big test! 

3.  Sleep helps you have a healthy weight. 

An interesting fact I read about. When you are tired certain hormones go up in your blood, these are the same hormones that make you hungry. This is because sleep and metabolism are controlled by the same parts of the brain. Therefore if you sleep the correct amount, it will be easier to have a healthy weight. 

There are many more reasons why sleep is good for your health but I won't bore you with that. If you are interested in reading more feel free to go to my reference.

Have an awesome day and don't forget to get a good nights sleep tonight! 

Until next time!

Janelle 

Fast Food Friday!

Today I researched Wendy's menu to find the healthiest choices! Here is what I came up with. Just remember you can save a lot of calories with my Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Asian Cashew Chicken Salad full/half - Calories 380/230

Apple Pecan Chicken Salad full/half - Calories 590/350

BBQ Ranch Chicken Salad full/half - Calories 580/300

Ultimate Chicken Grill - Calories 370

Grilled Chicken Wrap - Calories 260

Jr Bacon Cheeseburger - Calories 370 

Jr Hamburger - Calories 280

Apple Slices - Calories 40

Milk - Calories 80

Apple Juice Calories 90

I hope this is helpful as you begin your weekend! 

Until next time! 

Janelle 

It's all about them apps!

Do you have a smart phone? Then this post is for you! There are so many different health related apps out there now. It seems like they are always coming up with something new to keep up with technology. 

These are the top 5 reasons I love apps. 

1. Help keep me motivated.

2. Help me connect with other people.

3. Help increase my physical activity. 

4. Help me keep track of my calorie intake.

5. Help give me health related tips.

A few apps I recommend you try if you are wanting to live a healthier lifestyle are MyfitnessPal and Runkeeper. These are two of my favorite apps that I use on a daily basis. 

Myfitnesspal allows you to log in your daily calories, exercise, weight, and allows you to connect with friends. I absolutely love this app! 

Runkeeper is an awesome app that tracks your distance while running. Every time you go on a run it saves it for you in it's records. It also tells you how fast you ran and how many calories you burned. This app is a must for all runners! 

Have you tried these apps out before? Let me know how you liked them! 

Until next time,

Janelle 

Easter Sun Run!

Exercising For a Good Cause. 

Have you ever heard of the Easter Sun Run? I have participated in it the last couple of years and I really enjoy it. The proceeds from the Easter Sun Run go to further Youth Horizons' efforts to break the cycle of fatherlessness through youth programs. 

This year it is on Saturday April 4th which is the day before Easter. The cool thing about it is it's for a good cause. Also, you don't have to be super competitive in order to participate. There is the 2 mile walk, 2 mile fun run, and the 10k!

If anyone is interested here is the link to their website for more information! 

http://eastersunrun.com/

Fast Food Friday!

How to find healthier options in unhealthy environments. 

Every Friday I will research a different restaurants menu and point out the healthier options. Although I am not a nutritionist by any means I will do my best to determine the healthiest foods. I will do this based on common knowledge and a few other variables.  

A lot of time when it comes to fast food it is really all about portion control and calorie intake. One thing I like to say is most everything is okay in moderation. It may surprise you how many fast food restaurants have healthier options on their menus.  

So today I am going to start with McDonald's. 

Did you know that McDonald's has cuties on their menu now? How awesome is that?

Here are a few of my favorites. The calories listed are without any sauces or dressing. Remember to keep in mind one of my previous posts about the Fast Food Friday rules! 

1. Little or no sauce 

2. Grilled not fried 

3. No bun please 

Grilled Chicken Snack Wrap - 280 calories 

Premium Grilled Chicken Sandwich - 350 calories 

Premium Bacon Ranch Salad / With Chicken - 150 - 240 calories 

Premium Southwest Salad / With Chicken - 170 - 320 Calories 

Fruit 'N Yogurt Parfait - 150 Calories 

McAfee Strawberry Banana Real Fruit Smoothie  (Medium) - 250 Calories

Apple Slices - 15 Calories 

Cutie - 40 Calories 

Saw this picture on google and couldn't help but share it. 

I obtained all of my menu information from McDonald's website. Please see link below for reference. 

http://www.mcdonalds.com/us/en/food/meal_bundles/favoritesunder400.html

I hope you all have a great weekend and enjoy this gorgeous weather!

Until next time, 

Janelle 

3 Cheat Meals Or 1 Cheat Day...

When beginning my weight loss journey I stuck with this simple rule. I believe that if you are "dieting" one of the worst things you can do is restrict yourself completely from the foods you love. We all need that food every once in awhile! 

On the cheat day. I know this just sounds crazy for most people, but as long as you stay under your calorie intake for the day you can eat whatever you want. The reason behind this rule is so you can sustain this sort of healthy lifestyle for the rest of your life. If during that week you don't want a cheat meal then that's great! I have found that I almost always need to indulge in my favorite foods once a week. 

3 cheat meals. Personally, I preferred doing the 3 cheat meals worked best for me. I would use my cheat meals on the weekend to go out to dinner with my friends. This gave me something to look forward to during the week!

I was inspired by a quote I saw on pinterest to write this. "Make it a cheat meal not cheat week. Make it a cheat day not cheat month." 

I hope this is encouraging to everyone reading today. No one is perfect and we all have bad days. It's being able to realize that it's okay and moving on that makes us stronger! 

Until next time,

Janelle 

Running is the best!

I saw this quote the other day on Pinterest. 

Running is my favorite exercise. I never use to like running. In fact growing up, running was probably my least favorite physical activity. Not too long ago a few friends and I decided to start the couch to 5k app. I am not sure what made it so enjoyable. Maybe it was the fact that I was running with people that I enjoyed spending time with.  

The top five reasons I love running!

1. Running burns a lot of calories. 

2. Running reduces stress. 

3. Running does not require a gym.

4. Running increases self esteem. 

5. Running is great for your social life.

Now I will admit running is not for everybody. But you can't knock it until you try it! I recommend if you have been thinking about running to download the couch to 5k app and grab a friend to join you. Who knows maybe running will change your life! 

Thank you all so much for taking the time to read my blog. My goal is to inspire people to live healthier lifestyles the way other people have inspired me! 

Until next time,

Janelle 

No More Excuses!

Before I started working out 5 to 6 times a week I made excuses all the time. I was very unhappy with my life the majority of the time. My days consisted of getting up five minutes before I had to be at work, working, taking a nap on my lunch break, eating a bag of chocolate for lunch, binge watching netflix shows while eating another bag of chocolate with a plate of bacon for dinner. Although this may be humorous to some this was a very depressing part of my life. I ran to food for comfort and happiness. I was tired all the time and slept on average 10 hours a night.  

Top 3 excuses I hear. 

1. I'm too busy. 

2. I'm too tired. 

3. I'm too far gone. 

I'm too busy! This ones my favorite. All of us have things we would rather do than go to the gym. But taking time to exercise is worth it! Exercising is so much more than just dragging yourself to the gym every day. It's a lifestyle change. 

I'm too tired. Were you too tired when you stayed up until midnight last night watching your favorite show with a tub of ice-cream? I understand that a lot of people have families and children that get sick and keep them up all night. There are exceptions to being overly tired. But here is my point. If you can find time to watch tv, hang out with friends, go out to dinner, or go to the movie surely you can find the time to work out a few times a week. 

I'm too far gone. Have you made so many excuses for yourself that you don't know where to start? Believe me I have been there. Habits don't change over night. It's the little things that count. Start by walking with a friend a few nights a week. Then slowly add healthier foods into your diet. Before you know it people will be asking you for advice! 

Do any of these excuses sound familiar? After reading my story do you know what excuses I made? 

I hope my story is an encouragement to you. It is definitely a testament that someone can go from the lowest of lows to the highest of highs.

Until next time,

Janelle 

The Benefits of Exercise

Besides the obvious benefits of exercise, here are a few that I have found true in my own life. 

1. Will give you energy.

2. Stress reliever.

3. Make you smile. 

Want some extra energy? Whether you are an early bird or a night owl exercising will give you that boost of energy you need. I personally always exercise in the evening. I have found that I look forward to having that time at the end of my day to regather my thoughts. I tried working out in the morning for about a month just hoping I could switch my brain to looking forward to that morning work out but it didn't work. I dreaded going to bed at night because I had to get up extra early to go to the gym. So my recommendation is to try both and find what works best for you! 

Always stressed out? Exercise is one of the best things to do when you are stressed. I know first hand because I experienced this drastic change in my own life. Just think how much better you would feel if half of the stress in your life was taken away. That's how I felt when I began consistently exercising! 

Need to smile more? There is something about exercising that just makes me smile. If I had an awful day, going to the gym for an hour just makes me happy. Now I'm not saying exercise is always fun. There are times I even have to force myself to go but I never regret it. Sometimes you just need an hour to yourself to let out all of the negative energy in your life! 

I hope your monday was more exciting than mine!

Until next time,

Janelle