Saturday, December 31, 2011

The Best Of 2011

I started blogging at the very end of 2010 (I can’t believe how much has changed since my first post), which makes 2011 my first full year of blogging. I never expected my blog to grow as much as it has, and I am so, so grateful for all of my wonderful readers. Even though my life just seems to keep getting busier and busier, I have no plans of cutting back on the blogging any time soon because I love it so much. A lot is going to happen in my life in 2012, and I can’t wait to share it with all of you, but first let’s take a look back at some of the best of 2011!

Fitness

Best all-around run: 4.0 Easter miles

I was so, so proud of this run. Melissa and I ran 4.0 miles in 41:47, which is the fastest I have run that distance off of a treadmill. I would love to be able to run that again because I felt so amazing after we finished! Hopefully it will happen this year.

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Bloodiest Run:
There's A Reason For Those Socks

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My first five-miler and I forgot to wear my running socks. Big. mistake. I started to feel the blister pain at three miles, but ignored it because I had my heart set on five and didn’t want to give up just because of some stupid blisters. Who cares that I bled through my shoes, I ran five miles! Winking smile

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Dirtiest race
:
Warrior Dash (Part 1 and Part 2)

I ran the Warrior Dash with my friends Babs, Aimee, and Eric and I am so glad I did! I was really dreading it because they are all in much better shape than I am, but it was so much fun and I would love to do another mud run in 2012.

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Longest bike ride:
A Perfect Memorial Day

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I rode 40 miles this year on Memorial Day on the White Pine Trail and it was so much fun! This year after graduation, I really want to purchase a road bike and join some kind of cycling group. I think it would be just what I need to keep me motivated to exercise, plus meet some new people.


Food

Most Frequently Visited Restaurant: Bubba's!
No surprise there Winking smile. I may not have been in Traverse City for the whole year, but I sure found lots time to go to my favorite restaurant in town. 

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I ordered the veggie burger every single time except twice.

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Hey, when you love something you gotta sick to it!

Runner(s) up: Any and all Mexican restaurants


Favorite drink: mango margarita!

Again, I’m pretty sure you knew this was coming.

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Most popular vegetable: spinach

I’m pretty sure I ate this salad 360 out of 365 days this year.

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Fun

Best ski trip: Boyne Mountain

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Eric, Aimee and I went here for spring break and had an absolute blast. It doesn’t get much better than skiing all day and swimming in the heated pool all night!

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Other ski trips: Why Mess Up A Good Thing and Crudités


Most Memorable Concert(s):
Linkin Park 5.0 and Stone Sour Avalanche Tour

2011 marked my fifth Linkin Park concert with my friend Pam

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and while it was not my favorite LP show, it was still fun to carry on the tradition that Pam and I have of never missing them when they come to Michigan.

In March, Eric and I also drove to Indiana to see Stone Sour, Skillet, and a few other bands that came along for the Avalanche Tour.

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This was such a good show!!


Yuckiest-weather trip:
Cedar Point

The weather sucked, but we still had a great time.

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(Be sure to check out the Cedar Point video!)


Favorite Kappa Psi event: Province V Spring Assembly and Fall Assembly

It’s hard to choose a favorite Kappa Psi event, because they are all so much fun. This year, both assemblies were awesome and I can’t wait to attend next year’s.

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Runner up: Homecoming 2011


First Weight-Loss Related Medical Procedure:
Sclerotherapy

I’ve been wanting to get sclerotherapy to fix the spider veins in my legs for years, and I finally decided to do it in May.

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I had to get it done in two sessions (Part 1 and Part 2) and it was totally and completely worth it. My legs look much better, but unfortunately I still have a lot of gross cellulite and am still very self conscious in shorts/bathing suits. Hopefully that will get better when I lose more weight! As far as future weight-loss medical procedures go, I would love to get a tummy tuck, a boob job, and some lipo one of these days after I reach my goal weight, but I don’t see that happening in 2012.


Blog Stuff

Best thing to happen to the blog: Being featured on MSN

I was stoked when Angela from Fitbie emailed me and asked for an interview, but when I saw my picture on the MSN homepage it was surreal!

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Other mentions in the blog world: Cat Lady Blogs on Skinny Runner and my guest post on Clean Eating Chelsey


Most commented-on non-weight loss related post: What's Your Dosha

I was excited that so many people took that online quiz and were intrigued by Ayurvedic medicine.


Most frequently viewed video:
GaGa Car Dance

Yeah, enough said.

Runner up: Wipers


Most popular post: Monday-Schmunday (Blog Roll)

I really am surprised that this is the most highly viewed post on the blog, but I think it’s so popular for two reasons. The first being that it was one of the first things I posted after my MSN feature, and the second being that I listed my blog roll and that’s something that tons of people ask me about. I’m always happy to refer to my favorite blogs because I learn so much from the writers and always find inspiration from them.

Runner up: Slow And Steady Wins The Race

 

Thanks for reading Healthy Berg.

Here’s to hoping 2012 is just as amazing Smile.



(For more year-end recaps, see my Top 10 of 2010)

Friday, December 30, 2011

My First Nutrition Consult

Happy Friday!

Last night after work, I met up with my good friend Jenny who is in town for a few days. I haven’t seen her since July because she recently moved to Virginia when she accepted a hospital nursing job there. Of course, we just had to go to Bubba’s because even though I’ve been there quite a bit lately, it’s been ages for her!

Pretty drinks to start:

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And unfortunately, I didn’t take any other pictures the rest of the night. We were way to busy chatting to even think about breaking out the camera. I just ordered my usual veggie burger anyways, and you can see pictures of that here, here, and here Winking smile.


This morning I slept in and it felt wonderful. I rolled out of bed and promptly got ready for the gym before I could change my mind about going. While I was putting my things away in the locker room, one of the trainers who I’ve seen around approached me and introduced herself (her name is Brandy). She told me that she sees me a lot and just wanted to say hello, which I greatly appreciated because I love getting to know the trainers (despite the fact that I’ve never actually paid for a personal training session…). I quickly blurted out how I’ve recently put on some weight and have been struggling with overeating, and she told me that she had some free time if I wanted to chat after I was done with my workout. I gladly took her up on the offer, but first it was time to get my sweat on!

I haven’t been able to make it to the gym in a couple of days, so today all I really wanted was a good workout on the treadmill. I did 50 minutes of alternating running and walking that looked like this:

Time (min) Speed (MPH)
0-3 3.8
3-9 5.3
9-12 3.8
12-18 5.5
18-21 3.8
21-27 5.7
27-30 3.8
30-36 5.3
36-39 3.8
39-45 5.0
45-50 3.8 –> 3.0


After some serious stretching (my hamstrings are still sore from Monday's workout), I met up with Brandy for a nutrition consult until her next client arrived. Well, her next client ended up being late and our little session went much longer than anticipated. We ended up talking for an hour and a half! More on that in a minute Smile.


By the time I got home, it was nearly noon and I still hadn’t had breakfast. I went to crack some eggs on the stove when my mom told me that there were leftover sweet potato fries and a veggie burger that I missed out on from dinner last night in the fridge. Since it was basically lunch time, it sounded really good!

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Served with a pear for some added fiber and sweetness.


Alright, so back to that consultation!


We honestly covered so much information in that that hour and a half that it would take ten blog posts to write about it all. I’ll spare you all of the nitty gritty details, but I did want to mention a few key points that she went over during our discussion. Basically, I filled her in on my weight-loss background and where I’m at now (still love eating healthy foods and exercising, but motivation has been wavering lately and I’ve gained back 15-20 pounds) and gave her a general overview of what and when I typically eat when I’m “on track.” She liked a lot of my staples (oatmeal, fruit, Greek yogurt, spinach salads, etc.) but also had quite a few suggestions.

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Here are some of her suggestions:

  • Whey protein before and after my workout. Eric has been getting on me about his for years, but I just really don’t like protein shakes so I never do it. She said that it’s critical if I want to burn fat during my workout and it’s important to refuel my muscles after. She recommended half a scoop before and after my morning workouts.
  • Branch chained amino acids (BCAA) before and after my workout. These are amino acids that our body needs but we can only get from food, and she said all over her clients always feel so much better when they start using it. She recommended a heaping teaspoon (she doesn’t like the pills) mixed in my protein shakes.

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  • Eggs, eggs, eggs! She LOVES eggs, and says the yolks are absolutely critical for their nutrients and healthy fats. In fact, she says that she works her clients up to five or six eggs a day! I told her there was no way that was happening, but I do love eggs and typically eat two of them about twice a week. I am going to try to increase my intake to three eggs 3 or 4 days a week.
  • Breakfast should be the biggest meal of the day. She wants me to eat those eggs in addition to some kind of carb (oatmeal, Ezekiel toast, etc.) and a fruit. I can also incorporate Greek yogurt instead of eggs.

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  • She loves my salad that I eat almost every day, but I need to start adding some protein. She told me about her favorite ways to prepare chicken and ground turkey, and I’m also going to try to recreate the delicious salad that I had at the Silver Swan last week.
  • I need more veggies. She told me about the delicious stir-fries that she makes by using TONS of vegetables as the base and adding a small amount of rice and then some protein. I’ve made stir-fries before, but always use rice as the base. I can’t wait to experiment with this!

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  • Don’t go more than 3.5 hours without eating. Eating frequently and filling up on foods full of protein, healthy fats, and fiber will keep my metabolism soaring.

I just love learning new things about health and fitness. I find it so interesting! Brandy told me today that besides the protein content, my favorite Oh Yeah protein bars have the nutritional content of a candy bar! Yikes.

We also talked a little about exercise, but I think I’ll save that for another post. This one is long enough! Obviously, I am not going to change everything at once. The biggest piece of advice that I give to others is not to change too many things at one time because it’s too overwhelming. The three things I am going to work on the most are drinking my pre- and post-workout shakes, adding protein to my salads, and incorporating lots of vegetables with dinner.

I really cannot wait to start the new year with a bang. I have a feeling 2012 is going to be a great year!

Wednesday, December 28, 2011

My 23rd Birthday

Good evening!

I just got done working an extremely long day. It seems like we have people call in sick every day lately, and it really makes it hard on the rest of us who have to deal with being crazy busy and behind all day. A bunch of the girls and I actually had plans to go out for drinks tonight at around 7, but we ended up cancelling it because three of us got stuck late at work. It stinks because we’ve been planning it for a while, but I’m trying to look on the bright side: I made money instead of spending it, and I avoided margarita calories Winking smile.


So, yesterday was my birthday! I kept it pretty low key for most of the day. My mom made crockpot oatmeal for breakfast, I went to the gym, and then I met up with a friend for lunch. After a little shopping in the afternoon and an episode of DVRed Criminal Minds, my family and I all went out for dinner at Apache Trout Grill.

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A glass of Riesling to start:

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I know, not everyone can hold a wine glass as sophisticatedly as me.


Cheers!

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We shared a plate of avocado egg rolls

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And I ordered the Cajun Whitefish Quesadilla for my entrée:

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Everything was absolutely delicious, as it always is here! Apache is definitely one of my favorite restaurants in Traverse City.


After dinner, it was back to the house for cake and presents. My family did so well this year! My sister got me some awesome new plates and a bowl for my food pictures

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and my parents got me a KitchenAid hand mixer! I was had no idea that was coming and got so excited when I started opening it.

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Soon it was time for cake. My mom didn’t want to put 23 candles on it because she thought it was too much. I think this is the first year where we have not put enough candles on the cake to represent my age, and it kinda made me feel old :/

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I requested my favorite cake ever, my mom’s pumpkin cake with cream cheese frosting Open-mouthed smile.

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Dangerous stuff right there…


As delicious as the cake was, the best part of the night came after it. Eric actually surprised me with a birthday visit!

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When he left last weekend I didn’t think I’d be seeing him until February since he’ll be way up in Marquette, but apparently he had been planning this little trip the whole time. He had to drive down to his old apartment in Grand Rapids (the one I’ll be staying at for the next four months) to get a bunch of his stuff, and instead of staying the night there he just drove back up to Traverse City. After 10 hours in the car, he was ready to have some fun!

After chilling at the house for a bit, we headed out to meet up for drinks with our friend Phil (who we know from Ferris but just happens to be from my hometown) and his girlfriend, Christine.

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We went to 7 Monks Taproom, and it was awesome! There were so many young people there and I saw a ton of people that I went to high school with. I can’t believe I had never heard of the place before last night; I can’t wait to go back!

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All in all it was a wonderful birthday. I love when I can do the family thing and still go out with my friends all in the same day. Unfortunately, Eric had to head back up north this morning after his short visit and I had to work all day. Back to reality!


Okay, now for a little housekeeping before I sign off for the night.

I know I say this all the time, but the next couple of weeks are going to be very busy. I always try to squeeze in a daily post, but if I miss a few it’s because I’ve got quite a bit on my agenda! Here’s what I’ve got coming up:

  • Tomorrow (Thursday): work, dinner plans, seminar
  • Friday: PACK PACK PACK! (and work on seminar, plus possible dinner plans)
  • Saturday: Move back to Grand Rapids!! Get cable/internet set up, clean, unpack, grocery shop (?), spend NYE with Melissa (plans are currently up in the air)
  • Sunday: Continue with the cleaning and unpacking; SEMINAR!
  • Monday: See Sunday
  • Tuesday: Day 1 of my next rotation! I’ll be starting my advanced community rotation at chain pharmacy in Grand Rapids. I’m also meeting with my seminar advisor this afternoon to practice my presentation.
  • Wednesday/Thursday: Rotation all day, seminar
  • Friday: The big day: My seminar presentation!

I honestly cannot believe that my presentation is just over a week away. I still have so much to learn! Even though I’ve been working on it for months, I don’t feel prepared at all. I wish I could say that I’m not worried about it, but it stresses me out constantly. I can’t wait until it’s over so I can finally relax. It’s all downhill from there!


Let’s see…oh yes. That whole weight loss thing. I’ve been avoiding this topic, if you couldn’t tell. I know that I haven’t been posting weekly weigh-ins for the past couple of weeks, and it’s because I know that they have been bad and with everything else going on in my life right now, I don’t need something else to stress about. I didn’t want to obsess about my weight over the past few weeks because I didn’t want to be thinking negatively around the holidays, and I knew that’s what would happen. Unfortunately, it sort of led into that whole going-overboard thing, and I pretty much ate constantly for five days straight.

Like many people, I do plan on starting fresh with the new year. I don’t care if that’s cliché or not, because honestly, who doesn’t use the new year as a reason to start fresh with something in their life? If a person is going to make positive changes, it doesn’t matter if they do it on January 1st or June 1st. The point is that they are doing it. Period.

After two very successful years on the weight loss front (i.e., losing 110+ pounds), I struggled a lot this year. It was just not good. However, I am a real person and this is the reality of losing weight and keeping it off: IT’S HARD. But, life keeps going and so do I. As always, I appreciate all of you wonderful readers who check back here regularly and follow me on this journey. The always and forever never-ending journey…

Smile


Time for sleep!!

Monday, December 26, 2011

Booty Workout And A Bland Breakfast

Hello!

It’s a beautiful day today.

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It’s been so long since we’ve seen the sun that this morning when I opened the garage I seriously thought, “geez, what is that bright light out there?” Yeah, it’s been a while since we’ve had a nice day Winking smile.

 

I’m feeling pretty good right now since I just got home from a fantastic workout. Nothing makes me feel better after three days of stuffing myself silly than getting some exercise. I am not joking here; yesterday after brunch my belly was so full that I felt like a pregnant lady. My sister and I both decided that we needed to get ourselves out of the house and get our bodies moving, so we drove over to the Civic Center to walk a few laps.

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I had originally planned on running one or two miles and walking a couple miles, but once we arrived, running was the last thing I wanted to do. Since walking sounded much more appealing and it was better than nothing, I decided to just stick with that.

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While we walked, we each kept a headphone in one ear but left the other one out so we could chat. We talked the entire time and before we knew it, we had walked three miles.

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Side note: Is that blue house in the background not the ugliest house you have ever seen? Who paints their home that awful color? Who?!


We spent the rest of the evening doing some serious damage on the Funky Chunky popcorn that we got for Christmas while watching the Sex and the City movies. I also got worked on seminar while we watched.


Alright, so let’s get back to that workout I had this morning! I actually have my eye on a new workout regimen that I saw in the latest issue of Muscle and Fitness Hers, but I’m going to wait until next week to start it. I’m moving back to Grand Rapids on Saturday and I don’t like the thought of switching gyms in the middle of the regimen. Plus, I love starting the new year off with a new workout routine.

So, for this last week that I’m here in Traverse City, I decided to focus two days on upper body, two days on lower body, and one day in the middle on core/abs. Today was a lower body day and it looked like this:

  • 100 squats (with a 45 pound barbell)
  • Leg press 3 sets x 12 reps superset with calf-raises 3 sets x 20 reps
  • Tri-set:
    • Hip adductors 3 sets x 20 reps
    • Hip abductors 3 sets x 20 reps
    • Seated leg curls 3 sets x 20 reps
  • Unilateral deadlifts 3 sets x 12 reps
  • 20 minutes elliptical

Those unilateral deadlifts are my go-to exercise when I want to get a really good glute workout. I first did them this summer and I couldn’t walk for days. They’re a tough exercise for me because they require a lot of balance and coordination, but I like that. I can keep the weight light and just focus on the movement.


Breakfast this morning was extremely boring, but very clean and healthy. It was exactly what my body was craving after the non-stop sugar high I’ve been on for the past week.

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Egg whites and the blandest oatmeal I’ve ever had. Nothing in this bowl except oats and low-fat milk:

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Could I eat oatmeal like this every day? Heck no. But, like I said, my body needed it.

 

Some leftover turkey and acorn squash packed up for lunch, plus a pear:

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And I’m off to work for the day! Have a good one and I’ll catch ya later Smile

 

Anyone else over-stuff themselves this year? I applaud those who exercised some control over the holidays, because I sure didn’t!

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