Be Unstoppable!
Holidays and visiting people can be tough! Not only the travelling part, but once you get there, there are so many temptations and disruptions to your normal schedule! There's a lot of planning and participation in the meal preparation that is necessary for making it through visits and holidays unscathed. 
I managed to make it through the holidays this year not only without gaining weight, but with actually losing weight! In my life, that is completely unheard of. So, I'm going to tell you what I did to help ensure myself that. 

Nothing crazy. Just small changes, and conscious activities that made my recent trip home more survivable.

First things first...

Don't make excuses before your vacation starts. What do I mean by that?

PLAN AHEAD - Pre-airport workout
I didn't leave for the airport until 1:30 pm before my holiday started.  I could VERY easily have lounged around all day, lazing away my last afternoon before I flew home. But instead...I got my workout in! Not just one workout, but two! Insanity Max 30 and Dirty 30... It burned sooooo good!! haha

Next, the airport...

We all know that there are abundant temptations at the airport! You could very easily enjoy some fast food, a burger, too many drinks...etc. But, instead, you could continue your healthy trend

I believe that if you're consciously looking for healthy options for yourself, then you will find them. No matter where you are! Including the airport!  I got this delicious greek salad with grilled chicken and tons of vegetables at a SPORTS BAR.  Do you see what I mean? I found the options that had grilled meat, chose the salad that had the least amount of unhealthy add-ons, and had a vinaigrette dressing that I asked for on the side! I ate the whole thing and it held me over for the rest of my travel day! Talk about healthy eats! :-)
Greek salad at the aiport
When I finally arrived at my parents house for the holidays, one of the first things I did was ask my mom when she was going grocery shopping. Now, my parents eat pretty fricken healthy and they're very supportive of the new lifestyle I have adopted. I totally understand that sometimes it's not that easy for people, but you can make every effort to ensure that you have the healthiest possible things available to you. So, I helped my mom write the grocery list and then went shopping with her! We got tons of yummy things that fit right into my eating plan and diet, and...I threw in a little treat for them too...which I'll get to in a bit.
Mom and my trip to the grocery store the day after I got back from school!
Something else you can do...either by yourself or with a fellow active friend...is to get outside and do something active! Instead of meeting up for drinks or dinner ever single time you meet up with someone, get outside!

I was able to spend a lot of time this holiday with a good friend of mine from high school--Rachel! And she took me on one of the most beautiful hikes I've ever been on to Rattlesnake Ridge! I don't know if I can really put into words how amazing this was, other than to just show you some pictures!

At the first viewpoint
My awesome hiking buddy
Lookout from third viewpoint--Sooo beautiful!
Fit Friends are the best! Thanks again, Rachel!


Now Christmas inevitably means lots of goodies, snacking, treats, and BIG DINNERS. Now, I'm not about to tell you don't enjoy these things.  I certainly did. But one thing you can do to put yourself in a good position is to portion your dinner properly! Check this out - I snapped a pic of my Christmas Eve dinner because I was SUPER proud of myself! Not only was the dinner healthy (bravo mom and grandma), but I loaded my plate up with vegetables, and ate less of the carbs! I even went back for seconds on the salad! I call that a win!
Christmas Eve dinner meant lots of SALAD, wild rice, cornish game hens, and family to open presents with!
Now, I kind of teased you before with what extra little things you can do to really help yourself maintain healthy habits. Do you know what that is?? COOK! Cooking for your family is not only a great way to maintain your healthy lifestyle, but it also introduces them to the lifestyle and takes a little bit of the cooking pressure off of them! Sweet deal, right?!

We're a super Italian family - so my dad and I made our family favorite kashkatelles! Not the healthiest thing in the world, but AMAZING!
Family favorite - Kaskatelles from Great Grandma Noni's cookbook
I also had my parents help me pick out two recipes that they wanted to try! Basically, I let them choose from a number. But ultimately they ended up choosing some of my absolute favorites that I'm sure you recognize!

First time I cooked, we made Paleo Phad Thai, which you know I've featured before! My parents had actually never had spaghetti squash, so not only was this a great opportunity to make them one of my favorite recipes, but also to introduce them to a new food! 

And I don't know everyone...I don't know if they liked it...haha
Paleo Phad Thai - my parents devoured this recipe! :-) This is just the chicken with the cabbage mixture (I use cole slaw mix)
I also made another recipe, which I'll share in the next post! :-)

The holidays, and trips home on vacation, are totally survivable from the perspective of maintaining your progress! Make small switches...and be consistent in those things! Don't get lazy and continue to be conscious and as healthy as possible on your next trip or over your next holiday and I promise you'll maintain what you've worked so hard for!

Until next time,



I really want to talk to you all today about using "self talk." 

Firstly, what is self talk? 

I think of self-talk as your inner voice. I feel like all of us have an inner monologue. Sometimes, it's good! Sometimes your inner voice is full of positive things that make you feel good about yourself and what's going on in your life. Sometimes it's optimistic!  But, self talk can also be really bad and really negative.  Basically, it's the exact opposite. It gets you down, makes you feel crappy about your situation or yourself.  This is never a good thing! We want to try to keep our inner monologue positive or at the very least motivating, not self-deprecating or degrading!

You might be curious as to why I chose the images I did for my banner at the top of the page. Well, because my self-image was so insanely positive in both those images that I just felt personally like they fit this post so well. The first time I wore the maxi dress in the picture of me on the left, I firstly had never been able to wear a maxi dress before. They were all to long or too clingy and I just didn't feel comfortable. I put this dress on and my first thought was "Damn I look good!" That's positive self-talk! Now, let's talk about how you can change your positive self-talk and then, how your can apply it!

How can you change your inner monologue or "self talk"?

1) Listen to what you say before you say it! 
In the same way that we've taught ourselves to think before we speak, think before you, well, THINK! Haha okay that might not make perfect sense, but what I'm trying to say is monitor your internal dialogue! Look for patterns and triggers and learn what things tip you off toward your negative inner monologue starts. That way you can either steer clear of those triggers OR you can anticipate the negative self talk before it happens and alter it!

Stop negative self talk, @Bryce Esch Esch & @Connie Hamon Brzowski Kaelin con & obviously @Diane Haan Lohmeyer Baker!!2) Journalling.

I'm a huge proponent of journaling! I get 90% of my negative emotions out in my journal, that way I can truly evaluate the problem at hand, address it, and hopefully move on! Now, you may think that having a chronicle of all your negative emotions may be a bad thing, but I actually kind that having recorded my mistakes or feelings about certain things keeps me from dwelling on them and actually a) improves my focus, and also b) keeps those negative thoughts and feelings OUT of my internal monologue!

3) SOS Response
I JUST found this image on pinterest! The image I found wasn't linked to a website, so I apologize if this was someone else's content or image that I'm using. I would have linked to your site if that had been available from where I found this image.  This is a fantastic strategy for dealing with negative self-talk! STOP and allow yourself the opportunity to address your thought. OBSERVE what you're saying and how it makes you feel! SHIFT your perspective and response!

4) Do something positive for yourself!
It's easy to adapt to a more positive way of thinking when you KNOW that you've done something good for yourself! Workout! Get a haircut! Spend two minutes longer on your beauty routine! Where something you feel sexy in! Commit to a week of healthy living! All those things will make you FEEL better and thus you will have a better perspective on yourself!

Next, how "self-talk" be used?


When you're working out:
I don't know about you all, but I've found that one of the dangers of working out by yourself is that you really get in your head during your workout. Now, if you're having a really focused day, that can be a great thing! But, if your motivation is lacking...it can be hard to stay motivated and to keep pushing yourself! That's when I use SELF TALK! When I catch myself going, "I can't, I can't," I will literally say out loud to myself, "YES YOU CAN! Keep pushing!" Sometimes, I will even list off the people that are counting on me OR the reasons why I wanted to do this workout!  OUT LOUD! Always out loud!


To reduce your stress:

Have you ever caught yourself needlessly freaking out over nothing? About school? About your upcoming meeting/wedding/date? How do you usually cope? I know for me it used to be this constant stream of thoughts about the worst case scenario and it would just cause me to freak out more, and sometimes even manifested itself in illness! Instead of perpetuating the cycle, change your thinking and allow your self-talk to enable you and to build up how well you can manage the situation, how capable you are, OR how little it will truly matter in the scheme of your life if things don't work out perfectly. You think you just screwed up that date you just went on? Instead of telling yourself, "Oh my god I'm going to be single forever!!", tell yourself "Oh well if he doesn't get my awkward humor someone else will find it HILARIOUS!" You made a mistake during your presentation at work? That's unfortunate! But instead of running around going "Oh I'm such an idiot! I'm going to get fired!", say to yourself "Well now I know better for next time, and I'll absolutely kill it then!"


Improve your focus.
Sometimes when I get side tracked at work, I'll find myself say "No, no. You don't need to do that now. It's only getting you off track. Stay focused for ____, ____, and ____"


If you don't use self-talk already--start implementing it now! Positive self-talk can legitimately change your life. Not only can it help to improve your self-esteem, but it can draw others to you! Once you adopt a positive, uplifting spirit about yourself, people will be drawn to you because they will want that energy and spirit in their own lives. They will want that positivity to rub off on their own life. Not only will adopting a positive inner monologue and self-talk change your life internally, but it will attract the kind of people that we all want, and you will change other peoples lives as well!

Until next time,



RESOURCES:



What are you saying when you talk to yourself? If your self-talk is not what it should be, you need to read this. | Read more at http://artofabeautifullife.com/man-in-the-arena/


Have you ever read something where you were just like - wow! that hit home! Ya, that just happened to me! My good friend and "philosophy buddy" (because we always send each other awesome stuff like this) just sent this my way last night and I'm stillllllll thinking about it.

It's so profound. So fascinating. And chock full of such good content that I can't even begin to explain it.

What is this long excerpt below. It's a letter from Hunter S. Thompson, who was 20-years-old when he wrote it! If that doesn't blow your mind after reading it, I don't know what will!  The letter is from the book "Letters of Note: Correspondence Deserving of a Wider Audience." I don't think I've seen a more appropriately titled collection EVER.  I might need to track this collection down if it's full of stuff like this!

Anyways - take a moment and read through this. It's packed with content!
April 22, 1958 57 Perry Street New York City
Dear Hume, You ask advice: ah, what a very human and very dangerous thing to do! For to give advice to a man who asks what to do with his life implies something very close to egomania. To presume to point a man to the right and ultimate goal -- to point with a trembling finger to the RIGHT direction -- is something only a fool will take upon himself. I am not a fool, but I respect your sincerity in asking my advice. I ask you though, in listening to what I say, to remember that all advice can only be a product of the man who gives it. What is truth to one may be disaster to another. I do not see life through your eyes, nor you through mine. If I were to attempt to give you specific advice it will be to much like the blind leading the blind. "To be or not to be: that is the question: Whether 'tis nobler in the mind to suffer the slings and arrows of outrageous fortune, or to take arms against a sea of troubles…" (Shakespeare) And indeed, that IS the question: whether to float with the tide, or to swim for a goal. It is a choice we must all make -- consciously or unconsciously -- at one time in our lives. So few people understand this! Think of any decision you've made which had a bearing on your future: I may be wrong, but I don't see how it could have been anything but a choice -- however indirect -- between the two things I've mentioned: the floating or the swimming. But why not float if you have no goal? That is another question. It is unquestionably better to enjoy the floating than to swim in uncertainity. So how does a man find a goal? Not a castle in the stars, but a real and tangible thing. How can a man be sure he's not after "the big rock candy mountain," the enticing sugar-candy goal that has little taste and no substance? The answer -- and, in a sense, the tragedy of life -- is that we seek to understand the goal and not the man. We set up a goal which demands of us certain things: and we do these things. We adjust to the demands of a concept which CANNOT be valid. When you were young, let us say that you wanted to be a fireman. I feel resonably safe in saying that you no longer want to be a fireman. Why? Because your perspective has changed. it's not the fireman who has changed, but you. Every man is the sum total of his reactions to experience. As your experiences differ and multiply, you become a different man, and hence your perspective changes. This goes on and on. Every reaction is a learning process; every significant experience alters your perspective. So it would seem foolish, would it not, to adjust our lives to the demands of a goal we see from a different angle every day? How could we ever hope to accomplish anything other than galloping neurosis? The answer, then, must not deal with goals at all, or not with tangible goals, anyway. It would take reams of paper to develop this subject to fulfillment. God only knows how many books have been written on "the meaning of man" and that sort of thing, and god only knows how many people have pondered the subject. (I use the term "god only knows" purely as an expression.) There's very little sense in my trying to give it up to you in the proverbial nutshell, because I'm the first to admit my absolute lack of qualifications for reducing the meaning of life to one or two paragraphs. I'm going to steer clear of the word "existentialism" but you might keep in mind as a key of sorts. You might also try something called Being and Nothingness by Jean Paul Sartre, and another little thing called Existentialism: from Dostoyevsky to Sartre. These are merely suggestions. If you are genuinely satisfied with what you are and what you're doing, then give those books a wide berth. (Let sleeping dogs lie.) But back to the answer. As I said, to put our faith in tangible goals would seem to be, at best, unwise. So we do not strive to be firemen, we do not strive to be bankers, nor policemen, nor doctors. WE STRIVE TO BE OURSELVES. But don't misunderstand me. I don't mean that we can't BE firemen, bankers, or doctors -- but but we must make the goal conform to the individual, rather than make the individual conform to the goal. In every man, heredity and environment have combined to produce a creature of certain abilities and desires -- including a deeply ingrained need to function in such a way that his life will be MEANINGFUL. A man has to BE something; he has to matter. As I see it then, the formula runs something like this: A man must choose a path which will let his ABILITIES function at a maximum efficiency toward the gratification of his DESIRES. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal), he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform his own abilities and desires). In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he KNOWS he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man MUST function in a pattern of his own choosing; for to let another man define your goals is to give up one of the most meaningful aspects of life -- the definitive act of will which makes a man an individual. Let's assume that you have a choice of eight paths to follow (all pre-defined paths, of course). And let's assume that you can't see any real-purpose in any of the eight. THEN -- and here is the essence of all I've said -- you MUST FIND A NINTH PATH. Naturally, it isn't as easy as it sounds. You've lived a relatively narrow life, a vertical rather than horizontal existence. So it isn't any too difficult to understand why you seem to feel the way you do. But a man who procrastinate in his CHOOSING will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living inside that way of life. But you say, "I don't know where to look; I don't know what to look for." And there’s the crux. Is it worth giving up what I have to look for something better? I don't know -- is it? Who can make that decision but you? But even by DECIDING TO LOOK, you go a long way toward making the choice. If I don't call this to a halt, I'm going to find myself writing a book. I hope it's not as confusing as it looks at first glance. Keep in mind, of course, that this is MY WAY of looking at things. I happen to think that it's pretty generally applicable, but you may not. Each of us has to create our own credo -- this merely happen to be mine. If any part of it doesn't seem to make sense, by all means call it to my attention. I'm not trying to send you out "on the road" in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that -- no one HAS to do something he doesn't want to do for the rest of his life. But then again, if that's what you wind up doing, by all means convince yourself that you HAD to do it. You'll have lots of company. And that's it for now. Until I hear from you again, I remain, your friend... Hunter
You'll likely not be able to get to all of the amazing stuff in here during the first read. But read it now. Re-read it. Come back to it later and read it again.

My favorite part of this letter after my first read is something that I've been talking to my friends a lot about lately. The fact that it's better to make a decision, ANY decision, rather than to be indecisive. Because ultimately NO decision IS still a decision. That's something I can totally relate to at the moment. 

For more information about this letter and some more in-depth analysis about what certain parts of it mean, check out at Brain Pickings!

Until next time,



Today I wanted to address something that has been dear to my heart this week. This idea that we have such a skewed perception of ourselves. That sometimes other people see us and everything we have to offer more clearly than we see ourselves.  Naturally you're going to be harder on yourself than someone else will be, but you know what? Sometimes our critiques are misplaced and sometimes our judgement and criticism of ourselves are more unfair than anything else.  

I tell people all the time that I have never been a person that's entirely comfortable with who I am or comfortable with my body. When I was in high school and college, I hated my legs. Like, no joke, HATED them. In college, I had (and still have) a really tall, beautiful friend who I would always joke with about having a leg transplant.  There were so many times when we'd go out together that I'd strategically choose my outfit to show of something about my body that I knew she didn't have.

Add on top of that the fact that I never said what I thought because I was afraid of people judging me for it.  It was a lethal combination. I had NO CONFIDENCE in myself. And you know what - that's FUCKED UP!  I'm sorry for swearing, but it really is! There's nothing worse you can do to yourself and your self esteem than constantly compare yourself to what you think society has deemed ideal!

So, what's motivating this post? I've been asking myself that question since I started writing this post on July 11th. (Yup...it really does take me that long to build a post! Sorry!!)  And it's taken me until now to fully realize what that motivation is.  My motivation is coming from this epiphany that I've had! This realization that since I've started doing Beachbody coaching, I have seen a dramatic and profound shift in my personal perception. A shift that I've only noticed in the past 2-3 weeks!  Like, when someone compliments me, instead of thinking their compliment comes from some manipulative place OR comes from wanting something from me, I genuinely believe it.

This is an excerpt from a message I sent to my friend Kaylie, who is a fellow Beachbody coach:
Confidence issues have been a problem for me my whole life. This might be an over share, but I'm going to tell you something anyway. I'd have boyfriends in the past or guys that I was dating and they'd tell me that I'm beautiful and I legit would not believe them. I would look in the mirror and all I would see was my thick soccer player legs and I would HATE them. I would think I was fat. That I wasn't pretty. And for whatever reason, like 2 weeks ago, I met this guy. Literally a random guy who I gave my number to (and still haven't heard from lol). And at several points throughout the night he told me how hot I was and, for the first time in my life, I caught myself thinking in my head "you're damn right I am!"...I literally did a double take and was just like, wait who is this person? What happened to the girl who's inner voice always used to say "no you're not. He's just trying to get laid"? This is the inner monologue that used to play in my head. And it took 25 years, but things are finally changing. And I'm freaking positive that it's Beachbody that made that mental change for me. Knowing that I'm strong and healthy, and doing the personal development, and having all of YOU wonderful ladies around me has allowed me to make that change!
That's the best I can put into words what I've been feeling lately.  What I've been noticing lately in myself!  This complete and utter shift in mentality.  This newly discovered confidence.

I'm going to share an incredibly personal video with you all that I recorded on Monday.  But, before I do, I want to give you some background on the video.  As part of our personal development and support of each other on my Beachbody team (Team Total Balance - woot woot!!), we do essentially skill building groups where we receive training on Beachbody and also personal development tasks to better understand ourselves and our motivations. One such thing was developing an idea of what our "why" is.  Why are we all doing Beachbody coaching?  Kaylie posted this wonderful video about what her why was, and why she was motivated to help people in pursuing Beachbody and some of the things she said in that video really struck a chord with me.  So, I recorded my own video.

This is deep. Personal. And I'm really putting myself out there. But, I feel like this needs to be shared. And what better place to share it?



I have FOUND my confidence.  

I used to only seek external validation, as I said in the video.  90% of this validation I didn't believe I deserved or I didn't believe it was true.  I used to dress up and workout purely hoping that other people would think I look good. My family, my friends, that cute guy at the bar. But, it's different now.  

I do all this for me - all this waking up at the crack of dawn to workout, reading of personal development books instead of watching movies, eating healthy instead of always eating pizza.  I DO THIS FOR ME! Because it makes me feel so good and so damn confident! A confident I've never felt before! And that in and of itself is so much more important than anything I could ever get from any other person!  I FEEL better about myself. And that's something that is invaluable and it took me this long in my life to realize that self love and self confidence can move mountains.  

So, ask yourself...

Do you judge yourself unfairly? 
Do you rely on other people to validate you? 
Do you believe the compliments people pay
And finally, what are you doing to change that? What makes you feel the most confident, the sexiest, the most sure of yourself?  

DO THAT THING!  LATCH ONTO THAT THING! And fight like hell to make sure that thing stays in your life for the long haul. For me it was Beachbody.  Beachbody gave me that!

We ALL deserve to feel that confidence in ourselves, and it took A LOT for me to find mine! Beachbody helped so much with that. But you know, it's not about the workouts or the fitness or the fact that I feel physcially stronger. It's the fact that for the first time I'm validating myself! 

You deserve to be too. You deserve to find that confidence.  So, give yourself some credit for everything that you have done! Own the praise you receive because people are much more genuine than you think.  And when they take the time to compliment you, they genuinely mean it!  

Change your mindset. Change your perception. Change your attitude, because you ARE worthwhile and you DO deserve everything that has come to you in your life!  

I want to help you in any way that I can to find that! Message me on Google + or comment below if I can help you find that for yourself!

I love you all! Even though I don't know you, I hope you know that I love you for reading this, and I love you for sharing this exceptionally personal moment with me!  It is RAW and REAL and I'm terrified to publish this post...haha.

But you know what - the things you're scared of are usually the most worthwhile.  



I'm doing a Beachbody coaching apprenticeship right now with my upline coach, and she posted this video this morning. And I don't know why exactly, but it struck a chord. So much so that I HAD to share!  This is powerful stuff.

Listen to the words.

Watch the images.

And ask yourself...

How bad do you want it?

How far would you go for your dreams?









Let me ask you again...how bad do you want it? How big are you willing to dream?





These are simple. And certainly effective!

What do you think? What are your tips and tricks for lasting happiness?

Hey all!
I know it's been a while since I've written. Heck, it's been a while since I've even thought about writing.  This has been a heck of a semester. I make no excuses. My spare time has been spent sleeping or working out. I haven't even been keeping up on my personal development tasks, which is a really big deal for me.  I'm stretched very thin.

In the wake of my double exam day today, I'm giving myself an evening off from studying! I'm even having some weekday fun by going to dinner with my friend! So excited!

Anyways...I really felt the need to write something because I'm currently so proud of myself because for the first time in a long time I am in a health kick that has lasted.  So, let me tell you about it...



I finished the Daily HIIT 30 day challenge a bit late around the end of January and wanted something else that would push me really hard. Well, my friend from lab and I had been talking a lot about Insanity. I've always wanted to try Insanity! So, she loaned me the videos and oh my god, I'm in love! This is my kind of workout - through and through.  

As I've mentioned before, I don't really feel like I'm getting a good workout in unless there is a cardio component to it, but I don't like just running to fill that void because I don't feel like that is getting the weight aspect of a workout in.  I've always liked body weight exercises - essentially no equipment needed and you usually get cardio intermingled with weight lifting.  I really found that in BodyRock and Daily HIIT. But, man, Insanity is that on STEROIDS!

About 10 days into Insanity, I went out drinking with my labmates to celebrate the lab technician getting into graduate school. We all got drunk and I was suffering from the worst hangover the next day. So crippling that it felt like I had undone the last 10 days of Insanity work I had put in.  Plus, to top it all off, we had a women's day discussion where all of the PIs and graduate students got together to dicuss Women in Science.  And I felt so guilty for being there in the state I was in, feeling like I wasn't putting in the effort that I should've been, being that stereotypical person who is just partying their years away.  I wanted to be known as the person who invested more ino their life and into their science than that. So, I decided that day that I'd give up alcohol of any sort for the duration of Insanity.  And since then I have.  It's been 3 weeks and I haven't had so much of a beer to wind down at the end of the day. And I've felt so good!

In addition to that I decided to really commit to the nutrition portion of the Insanity challenge. I've been using a calorie counter on my iphone to keep track of my daily intake of food and keep it between 1800-2000 calories, preferably closer to 1800, as well as keeping my fat intake low (~20%) and my protein intake at a high level on par with my carbohydrate intake (40% each).  It's been challenging and I've really had to seek out recipes that are low carb high protein.  Carbs are very easy to fit into your day, and you do need them, especially when you're doing something physically demanding. But so much of our food intake is carbs, and it doesn't need to be. I've gone through almost a whole huge jug of chocolate whey protein powder, eat beef jerky like a fiend, and find myself to be never without my water bottle.  I also have come to the conclusion that tuna is the best thing ever and a really easy thing to up my protein intake and to incorporate into my lunches.
Every. single. day.
I am in a health kick that has lasted.I feel so good. I feel so strong. My arms have definition like they've never had, and my stomach is getting more sculpted. I'm even getting a little bit of a V-cut in my abs!  And the craziest thing is, I haven't lost any weight! I've actually been fluctuating around one of the heavier weights I've been at in a while, but my clothes still fit great and in some instances they fit better or looser.  It's strange to be almost at the weight I was pre-Weight Watchers, but in the same size clothes as I was post-Weight Watchers.  Just further proof that the scale can be deceiving!

I'm so excited about this, and am even more excited to start Insanity month 2 on Saturday and see where that month will take me!  See - it is possible to stay fit and healthy during graduate school! This isn't something that has to be sacrificed!

Until next time!




Okay - so this week has kicked some serious butt on so many levels, and it's only Wednesday! Which is especially awesome because last week was pretty crappy...

First off - GO SEAHAWKS!! :-) Okay, I'm done.

It's been a rare occasion lately when something so powerful, so inspirational has happened that I felt the need to share it. You may have noticed that my "personal development" section is a little bit sparse. Well, that's because I'm still figuring out what I like, what works. I don't want to share something worthless. I want to share something powerful.

Well, this morning some serious inspiration hit, and amzingly enough, these were my own words that I was so uplifted by.

Six months ago, I wrote myself a letter.  I know, it sounds cheesy, but I wrote myself a letter to motivate myself and remind myself of what I wanted in the next six months.  So, I went to this website, futureme.org.  I wrote this letter, and then I completely forgot about it.  Well, this morning I got an email from this Future Me website, and I frankly almost deleted it.  My first thought was oh my god, more spam! But, instead, I clicked on it.  And damn near started crying reading what I had written to myself.

Here are some excerpts from my letter to myself that I found so powerful:
First thing, I hope you’re happy. I hope that you’re not letting the negative distract you from your goals, and why you wanted to pursue the things you are pursuing. Things won’t go right always, but as long as you stay focused and push through the bad times, the good times will be that much more enjoyable.  
...And if you've find someone who sees how unbelievable you are, open up to them. Don't be afraid. Be vulnerable. Be ridiculous. Be passionate. Be yourself and they will be themselves. Be genuine. Love deeply and fully. I want the best for you, and you should find someone who gives you the best and pushes you to be better. So, don't settle until you find that.  
Write. Meditate. Be positive. Read. Improve. Develop. NEVER STOP IMPROVING! Open yourself up to yourself, to the deep, scary, intense feeling that you have. Love yourself as deeply as you want to be loved. 
These were powerful things for me to read, because they were my own words. My own fears and hopes for myself.  My own reminders of why I am putting myself through what I'm putting myself through.  My goals.  How can I not be uplifted by that?

So if you know that you have some big moments ahead of you...things that will try you and future obstacles that you know will try to set you back, try this out--futureme.org.  Motivate and support yourself through your own words, because there is nothing better than knowing that you're fully supporting yourself.  When we get into negative situations, it is very easy to let negative feelings snowball and to get down on ourselves. I do it all the time, and today there was nothing more uplifting than knowing that, when I wasn't frustrated and angry, I am my own biggest cheerleader.  That's always how it should be.  

Always, always, always be your own biggest fan!

In a previous post, I talked about second chances.  I talked about the fact that I had allowed myself to be a certain way, and to let fear of judgement define me. It was such a rampant issue in my life. I literally second guessed everything I did and said because of what I though people's perceptions of me would be.  It was such a terrible way of living. I had such terrible confidence in myself, and as an after effect, I became pretty shy, especially when meeting new people in large groups.

 My good friends back home will be the first people to tell you that I'm truly not shy in any way, shape, or form. I'm loud, I'm absolutely crazy, and if I know you love me unconditionally for who I am, than I have absolutely no problem with self-deprecating humor, and throwing myself under the bus if it will brighten your day. But, any confidence that I have amongst other people, for the most part, was a facade.  I was so unhappy with myself, and was disappointed by how often fear and perceived judgement that passed through my head would bring me to a very low, dark place. I wouldn't speak, wouldn't mingle, wouldn't crack jokes, wouldn't go out of my way to make conversation, simply because I had it in my head that these new people didn't know me, so therefore they would judge me.  I had it in my head ahead of time that I would be awkward, make a fool of myself, or they just wouldn't understand me.  And guess what! In every interaction where I went into it thinking that, I was awkward! I was shy! I did make a fool of myself!

These past few weeks, I have come to learn how different people's perception is of me here in my new home.  One of my friends from lab describes me as "a little much at first" (in a good way - promise!), and told me today "I don't believe that you could ever be shy!"  Another one of my friends, easily my best friend in town, told me yesterday before I went to a concert by myself, "if anyone can make friends at a concert it's Ellyn!"  No one has ever said anything remotely like this to me in my entire life!!  So what changed??

It's really easy. I mentioned it before in that previous post.  I made the conscious decision when I came out here that I would not do that anymore. I would not be shy. I would not let myself feel judged. I would not second guess everything I did, said, or thought. Simply these conscious choices have worked wonders for me. But, more so than that - I came to the realization that if the only way I can make friends is by not being myself, I don't want those friends anyway!  If people don't want to be around me, that's fine! If I try to strike up conversation with someone and they don't want to hear it - oh well! Time to go seek out someone who does want to chat!

It's okay to choose who to be close to.I went to a concert last night, like I mentioned, and all of my friends had to bail. It was one of my favorite artists, so I went by myself.  I got in line in front of the venue, and thought about chatting with the gals in front of me, but they seemed very absorbed in their conversation. Then these two girls ran up in the rain and stood behind me. They were bubbly, energetic, and really excited about the concert. So, I started chatting with them about the act, if they'd ever seen him before etc. Why not, right?? When it came up that I was at the concert by myself, they very enthusiastically said that I should hang out with them!  So that's what I did! I made friends with these two random, fantastic girls, and we hung out all night, cracked jokes, weasled our way into the very front row, took pictures, sang along, danced, and had a fantastic time! All the way until the end of the concert, where we exchanged names so we could find eachother on facebook and send pictures/videos! It was one of the most fun nights I have had since I've been here! It's all because I made the choice to be ballsy and just go for it, with the attitude of why not?!

Positive personal changes come slowly in life. I'm finding that.  Almost a year ago now, I wrote the following in my journal after a conversation with a friend:
I think that that's all I want out of people--honesty. I want to know that their getting something out of their relationship with me...something positive. And I want to feel the same. If we're not getting that out of our relationship/friendship, than what's the point? If it's not a good relationship or friendship, recognize that, wish each other well, and move on. There's no point forcing any relationship. Every person should only fill their life with good. The bad will come and go. But we all deserve the best, and we should recognize the people that give us that, thank them for it, and hold onto them tightly. That's all that matters.
P.S. There are too many people in the world to surround ourselves with the people that won't see what we have to offer. I'm going to find those people that appreciate my quirks and faults as much as they appreciate my talents.
It's taken me a full year to finally start applying this concept even just a little to my life, and it's working wonders! So, take the jump. Commit to making a big personal change! Something that you've always wanted to change about yourself, and just go for it! You'll trip up, ya, but positive changes can happen and I hope you all are willing to give it a shot!


Love this <3


I stumbled across this blog post a while ago, by Candice Kumai. She's a food-writer and a damn good one I might add. Here post is called "Here's Why You're Singe...And It's Okay!"  The first time I read this blog post, it really struck a chord and I bookmarked it for some inspiration later.


Lately, I've been thinking about that a lot lately.  I've been very torn in my opinion about this.  A LOT of the people in the program, mostly the guys it seems, are married or engaged and came here with their significant others.  It surprises me, because they seem too young, younger than me on occasion, for there to be so many that are engaged.  And then it made me feel a little bit lonely, and that maybe this transition would have been so much easier if I came here with someone. Not that it has been overtly hard.  But, there are so many times, like tonight, when it would be really nice to have someone to spend lazy evenings with.
single quotes | Happy Single Life Quotes | Image Love Quote | Cute Love Quotes For Him ...
And, then I think about my life and how hectic it has been the last few months.  Do I really have time to be in a relationship right now? Yes, I envy those people with someone special in their lives.  But, how hard it must be to keep another person happy in addition to yourself!  I remember the last serious relationship I was in, which ended almost three years ago now, and frankly how relieved I was when it was over. It was taxing, knowing that my happiness depended so much on making him happy and realizing the sacrifices in my life I would have to make and the compromises I would have to make to achieve his happiness. It was a struggle - a battle - and often those sacrifices were not things I was willing to give up. But, I guess that's when you know it's wrong - when you're not willing to give up the things that they need you to. When they don't give you enough to make the compromises worthwhile. 
#Funny Being Single #Quote #lol - via www.FunnyOnlinePictures.com. This is to cute. I was single for 7 Years and I loved it. Being single is def not a bad thing.

I definitely want to meet someone, but I also want to make sure that my life is ready for someone as much as my heart is. It's like Candice said...
I'm busy - and I need to own and understand that.
I'm looking - and I need to stop that (so hard!)
I'm afraid - and I need to not be, in all of the different facets of fear that I feel.
I'm picky - and that is something I need to maintain. 
Because I am classy, I can be patient (when I wanna be ;-), I am beautiful (inside and out, even though I'm still working on many things), and I know what I want, and deserve to have those things and more without compromising them for anyone!  

So, thanks Candice!


P.S. I also just found another good article about the benefits of being single. And, I have to say I agree with many of them. http://living.msn.com/love-relationships/love-sex/the-single-life-why-its-better-to-be-solo#1

For my Soul by lyndaSo I got home today and was feeling very restless. I haven't worked out in a few days (I know - bad Ellyn!), and was feeling very frustrated with my ability to comprehend my Immunology class. I was finding that the only thing that was working in getting my mind off things was listening to music! So, I decided to kill two birds with one stone! Like they say - the hardest step for a runner is the one out the door. So, I got home, and literally as soon as I walked in the door, I changed into running clothes, grabbed my arm band and hit the pavement.  I was gassed after my run, but then I looked down at my timer (I use Map My Run), and I was ELATED!! I just ran the fastest 3 mi of my life, and my fastest mile time since high school! I was so pooped, but literally couldn't stop smiling!!!

I had to share my map my run post with you guys just because I'm so excited!!

Pretty fricken cool, huh?? I'm stoked about this!!

Now, the ultimate goal is to get back up to that first bar on my my map tun graph - I ran 6.5miles!!

Thought I would share! It's the small victories and the little things that count, like getting your butt out the door just to listen to some music and distract yourself. Amazing things can happen!



My life motto - because I am and the only thing stopping me from being this is me.
Because school has been kicking my butt lately and I've been letting it, and I needed a little pick me up before I really kick it into high gear at the library, I sought out some inspiration on pinterest.

Motivational & Inspiring Quotes - Morningside Recovery on Behance

So, that's my motivation for me today, because that's what I'm doing. I'm trying again tomorrow, and the next day.

Here's to never giving up!



Today I felt like writing about something that was said to me this week.  I was playing in my first soccer game with people in my department. Apparently, it is a common thing for the Micro department to get a bunch of students together to play on various intramural teams, and fortunately for me, soccer was the sport that was getting played this fall.  Our team is very inexperienced, and we were all talking before the game about the positions we like to play and who has played before.  This one girl, who is probably in her 3rd year in the program, said "Well, I haven't run since I started grad school. Working out isn't really a priority in graduate school." I like this girl - she's really nice, and I knew that her comment, although probably true, was meant to get a laugh.  And, in fact, I did laugh when she said it.  But today, I found myself drawn back to that comment with a whole bunch of questions of my own.

Why is it an accepted part of academia to put your health and fitness on the back burner?  

I almost said, why is this accepted in graduate school, but really, it is a part of higher education as a whole.  When we all start our undergrad, college cafeterias are filled with unhealthy choices, binge drinking is a staple of Friday night, and going to the gym takes second fiddle to partying or studying.  It doesn't seem to matter how often we're told that exercise sharpens our minds.  It has become part of the culture for us to make our health a lower priority.  

I get it when you're an undergrad.  Though it isn't a good thing, I get it. I fell victim to it. When you're starting college, it is likely your first time living away from home. It's freeing to not have your parents telling you to eat your vegetables.  It tastes good to have that greasy, cheesy burger every night.  French fries taste so much better than that baked potato, or god forbid, that salad!  You want to do everything you can to exercise your right to do what you want, whether it be drinking, partying, staying up way too late, or eating whatever you want.  That's why the whole concept of the freshman 15 was invented! It happens to the best of us.  

But, why is this still the case in graduate school?  I guess maybe I thought that we're all more mature by this point in our lives, but really, I get it. The stakes are so much higher. The demands on our time are so much more numerous and so much of what dramatically seemed to be life or death as an undergrad is realistically and legitimately life or death to your longevity in your program now.

I know this is accepted. I know that so many people fall victim to it. I know that I'm going to be surrounded by people who don't commit to their health and their fitness, and that's fine. I hope I can convince them otherwise, but it's really not place to tell anyone where there priorities should be in life.

Grad school is important to me. But, my health is equally important and I REFUSE to let myself fall back into the patterns that corrupted everything I love about myself now. I REFUSE to allow grad school to get the better of me in that sense, and I hope by committing here to you that I will maintain these commitments and motivate you to maintain yours as well. It's possible to do. Even more healthy to do. And, maybe, if we have each other we can all change the paradigm together.

Until next time,



When I left home to come out here to school, I wasn't very happy with myself. I felt very shy and I let my fear of  judgement totally define me. I wouldn't do or say things because I was so worried about how these things would be perceived by people.  I literally wouldn't be myself at times because I was so concerned about this perception.




So, when I moved, I realized that this was my chance. I had pigeon-holed myself into a version of me that I didn't believe in. I had become someone I wasn't proud of, and I felt like I was perceived a certain way by the people that knew me in my old college town.  But, moving out here was my chance to finally become the person that I wanted to be because no one knew the person I was.  It gave me the chance to be the person that was confident, who said and did what she wanted, and even did things that she wouldn't normally do. The person who took risks, acted crazy, and maybe did things a little embarrassing sometimes just to take a chance.  I told myself that that was the person I was going to be when I moved. I would give myself that chance.

And so far I have.

I sent out a mass email to my whole incoming class asking them if they would all like to hang out and that we should get together.
In front of my whole class, I invited everyone in my class to come out and join a handful of us that had started to go to breweries together.
I participated in a hot dog eating competition at the beginning of the year picnic for my department - the first girl to EVER participate in the competition.

All of these things are things that I would never have done! And you know, what? I'm proud! People from the department were congratulating me and knew me because I had the guts to participate in the hot dog eating competition against all the boys! Older grad students were giving me props. These things might not seem like much to you, but they're so huge for me! Such a step in the right direction.

I feel like I'm slowly becoming the person I want to become - who has no fear and has endless confidence. That's who I want to be, and I hope I continue to take advantage of the opportunities I have to be that person.

So, what's my tip for you today?  If you're like me and you weren't happy with the person you were, then take advantage of a change in scenery and become that person. That's the great thing about a big move - you can reinvent yourself because no one knows any different! So do it! Take that chance!

This is your second chance - so be who you want to be! :-)

Until next time,





I don't know how the hell I never saw this video. It was uploaded almost 3 years ago. So inspirational. Check it out if you want to embark on your own weight loss journey.  Then, when you're done, check out this guys blog: bendoeslife.tumblr.com!

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