A Day Late!

Hello all!

This week has been super weird, I have been exhausted constantly and working up a storm so I could just not find the motivation to post yesterday about last week’s weigh in!

In last weeks post, I talked about how I had gained weight and was dealing with that- well in last week’s weigh in I felt better, but still have a ways to go.  Here are my last week stats:

Weight: 125.0

Skeletal Muscle Mass: 54.9 (lost muscle weight here so not great)

Body Fat Mass: 25.4 (this also went up, not great)

This was a another week of eye opening on this plan. I had just not been sticking to my macros as well as I should have been, and because of the holiday weekend my choices were not the best. Instead of beating myself up though I just adhered with more vigor! It helped that I had killer workouts last week that really got me feeling the burn!

My favorite workout last week was this one:

300 m rowing

12 kettlebell swings

30 jumping jacks

12 each arm kettlebell bent over rows

30 jumping jacks

12 dumbell squat with over head press

30 jumping jacks

12 push-ups

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I also really pushed myself on my 2 35 minute strength workouts! I felt great knowing that I was able to push more weight than usual!

I will be back later for WIAW!

Peace, Love, and be Sperry!

xxoo

Megan

 

 

Freedom Bars

Happy Thursday!!

today’s post is throwing it back to last weekend- the 4th of July!! This is usually hands down one of my favorite holidays- Celebrating America, usually being around some sort of water, and a big BBQ with friends and family- what can be better right? Not very much in my opinion!

This year we went down to my friend Chester’s lake house in Winchester, Tn. If you live in TN- go to Tim’s Ford Lake it is seriously the most beautiful lake! I have been there 3 times now and love it more each time!! Abby and I drove down Friday morning in my new sweet baby Bug blaring my America playlist mixed in with some country for our backroad driving detour and some summer hits of the 90’s on Pandora because in my opinion its the best station on Pandora.. but thats just me!

Friday was filled with boating, paddleboarding, and the most ridiculous lake game- Beer in a Lake.

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It was a pretty great day over all! It ended in fried chicken, the best macaroni and cheese ever, and lots and lots of dancing post fireworks! Lake 4th of July’s are the best!

Before we went, Abby and I wanted to bake something to bring so we didn’t show up empty handed! Kristen from IGE was there for us when we needed her with these bars! Chester’s mom renamed them Freedom Bars so this what we will call them now!

Freedom Bars:

1 box Vanilla Chex

1 10 oz bag mini marshmallows

1/2 c white chocolate chips

1 bag freeze dried rasperries

1 bag freeze dried blue berries

In a large bowl mix together Chex, berries, and white chocolate chips

Melt the marshmallows in the microwave (we did stovetop as we are sans microwave). Once they are melted, mix marshmallows in with the Chex mix and then spread into a 9×13 baking dish! Set aside and let cool and then Voila! Freedom bars are yours to enjoy!! This recipe could not be easier and was soooooo delicious!!! A great summer dessert for sure!

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Look at that red, white and blue deliciousness!!!!

And finally even though he didn’t join us this weekend- a #tbt to Memorial Day weekend when Yoda did get to go to the lake!

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ok off to have lunch before the dentist.. ugh!

Peace, Love, and be Sperry!

xxoo

Megan

 

What I Ate Wednesday

Happy Wednesday!!!

This is my first WIAW!! I am so excited to join the party as I always love reading about what other bloggers post and as a food blog I have yet to really post about the food I am eating!!

 

 Breakfast:Yesterday my big breakfast came first at 7:30 am after my 4th weigh in! Normally I have a small protein/carb snack at 5am on my way to my first client but no eating before weigh-ins so I was staaarrrving! Lucky for me I have the best roommate who was making an egg scramble with some of the leftover taco chicken we had made Sunday night!  The scramble was delicious- I added spinach and sauteed onions into mine and served it over a toasted corn tortilla from Trader Joes! Talk about a great way to start your day!IMG_0690Mid-morning snack:My midmorning snack was a small protein smoothie, with 1/4 c of almond milk, frozen strawberries, spinach,  and a scoop of Publix greenwise vanilla protein powder which is my new favorite protein powder!IMG_0560Lunch:I had a midmorning client and some errands to run so by the time lunch rolled around I was ready to eat! I cooked up some lean ground beef with onions, and then mixed in some quinoa and leftover zucchini! I topped it all with 1/5 of an avocado! YUM! This was so filling and delicious and kept me going through he stuff I needed to do at home and a nice pool filled afternoon before my afternoon client!IMG_0692Afternoon snack:By the pool I had a nectarine (Abby and I are loving the TJs nectarine boxes right now) and 2 protein balls that I had made earlier with one scoop of chocolate protein powder, one scoop of vanilla protein powder, dates and pb! However these went un-pictured because they look gross and I forgot hahaha.Dinner:Last night for dinner Abby and I met my friend Heather for 2-1 pizza and beer at Mafioza’s which is a phenomenal pizza place near us in the 12 South area!! Any time 2-1s involve both pizza and beer means a good night for me! Sadly these also went without a photo as I was too busy stuffing my face to take a picture! I choose a slice with pesto, italian sausage, and plum tomatoes…. OMG so amazing! If you live in Nashville take advantage of Tuesdays there!Desert:Somehow, I still had macros left so desert was a bowl of Vanilla Chobani withVanilla Chex and Chocolate chips!IMG_0541It was a good food day had by all! Now I am off to a marathon client afternoon!! woohoo! Have a great Wednesday yall!Peace, Love, and be Sperry!xxooMegan

Falling off the wagon

Hello Hello!!

Hope everyone had a great 4th of July weekend! I feel like I am slowly recovering from mine! Before I share all of that with yall let me go with the recap of last week on the Plan!

Soooo last week wasn’t a great weigh in. I gained 4 lbs… 3 of fat, 1 of water… for someone who  had lost 8lbs of fat in her first week this wasn’t ideal.

However, this summer I have been back in social mode which means drinking a decent amount… more alcohol means lots of empty calories and  a little weight gained. But I have been having a phenomenal summer so honestly I am ok with it.

My stats were:

126.1 overall weight

56.1 muscle mass

23.1 fat

sooo not great but it was the day after the USA lost in the World Cup so I took that one with a grain of salt. I made my work outs awesome and ate really well until Friday when I allowed a holiday break!

I have learned a lot about eating during this plan so far. The fact that it is macros based and not super strict on what I am eating is teaching me how to give myself freedom in my food choices. Tonight I had two slices of pizza for dinner and did not freak out about it all.. I was really smart during the day knowing what my dinner plans were so it worked out great. I gave myself this weekend to meet my macros but do it with foods I may not normally eat because I was at someone else’s house and I didn’t WANT to worry- I just wanted to be at peace with my body.

This week I weighed in this morning and I have lost one lb of overall weight as well as 1 lb of fat- I may not be ideally where I want to be yet but this is just starting week 4. Holiday is over, and I am holding myself more accountable for my results.

Moral of this story is that things happen when you are trying to reach a goal and instead of beating yourself up, take a deep breath and acknowledge all of the factors as well as all the things you ARE doing right. That is all that matters in the end!

So yup thats my Tuesday rant for ya!!!

Peace, Love, and be Sperry!

xxoo

Megan

The New Plan

Hello all!

I hope this week has started off well for all of you! I am in break mode at the moment after having 3 clients this morning! Starting at 5 am is a lot easier when I know I have breakfast/morning nap time around 8am!

Today I wanted to start a new series of posts chronicling my new plan! For the past year, I have been in rehab mode, and then rebuild mode which turned into overtraining, and as I have hit my own plateau lately it was time to take a look around and do something different!

For those of you who know me/ have read this blog in the past- fitness is a huge a part of my life and I really try and make room for it every day. Last summer into last fall when I was only able to do certain exercises in PT, and thankfully cardio in the form of spinning I wasn’t able to train as intensely as I felt like I should be doing. I was eating relatively healthy and definitely wasn’t gaining weight but  I just felt it wasn’t enough. In January/February, I started really kicking my workouts up- I was finally feeling stronger and had gotten the clear to do plyo/running/ weights again. This turned into 2-3 hour workouts  a day. At first I was eating whatever I wanted, and then I started restricting a little more. Results appeared as of course they would with that kind of regimen but as I tell clients- it is unhealthy and unsustainable… it is also the gateway for an eating disorder. Once May hit bringing with it a wedding, Memorial Day and other events I slowed down on the working out easing back to only 1-2 hours a day but I was still being pretty restrictive food wise in order to continue achieving results. However I had reached a stalemate- no matter what I did I could not get to my final goal no matter what I did. Around this time, my boss for The MindBody Dr. and her husband moved back and started using STEPS ( the main gym I train at) for the base of their new business component- which is InBody body composition testing combined with a V02 max test. I was immediately intrigued after watching a few of them done, because it gives you a chance to really get to know the make up of your body and how to fuel and train more effectively and efficiently.

I was finally able to take the test last week and it has really changed the way I look at things! Tiffany and I sat down to look at my results and we realized right away that I was overtrained and my muscles weren’t getting enough nutrition! To this extent we adjusted my macros to fit my activity level and shrank down my workout time! I love the idea of this new plan because I am not focusing on calories or cutting anything out instead it is making sure I get enough of what my body needs! So this is how it looks now:

4-6 meals a day

42 g fat

170 g carbs

113 g protein

30-40 min of exercise a day which is broken into

2 days HIIT training

2 days strength

2 days steady state cardio

Today concluded week 1 and I am loving the way I am eating! I am eating and working out to build and keep lean muscle and it I can see the definition more than last week already! I weigh myself again on the InBody tomorrow so I will see if there have been any results made there. Honestly I don’t think there will be yet- I went a little HAM on the drinking this past weekend so we shall see! Each week on tuesday I will be checking in with you guys about how it is going! I am really excited about this!

My boss Tiffany is on the plan as well- Last week she blogged about her first 5 weeks and she is looking great! Check it out here!

You can also learn more about the The Macro Diet here

If you have any questions or are in the Nashville area and would like to get a test done let me know!!

Peace, Love, and be Sperry!

xxoo

Megan

The Running Tale

Happy Friday!!

It is almost the weekend! If you get a weekend- I work Saturday mornings now so I get like one and a half days but considering I am able to have 1-2 pool hours a day during the week right now I am not complaining!

Yesterday was not only the 2 year anniversary of me living in Nashville, but the one year anniversary of breaking my leg…. in THREE places… and not realizing it for a month. Here is the story of why I don’t run as much any more and why if you think you hurt yourself you should get checked out right away… and not a month later!

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So, last year I ran two half marathons within two months of each other without really training. The first one I was relatively well pre-pared for and was the Disney Princess Half Marathon in Orlando. I ran with my dear blog friend Liz and two other girls!

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It was a great weekend of new friends and running and Disney World, and reminded me why I love half marathons so much! So I got back into running a little bit after that but my schedule was crazy so I didn’t cut out the time for running like I used to. But when my friend wanted me to pace his first marathon by running the first half I decided to just do it- a week before the race. Now this race was amazing probably the best run I have ever had- despite the fact that it torrentially poured the entire race! I was totally back into running after this one! I was also playing kickball and beginning to train clients, which with one of my clients I would often do hill lunges and sprints with him for motivation. Basically I went from not a lot of running to A LOT of running and a lot of speed work with not a ton of cross training and basically no leg strength work… and I called myself a trainer….

In our last kickball game of the season,  I was the last kicker up and decided I HAD to make it to first… which led to the BEST dive/fall/slide in kickball history…. and I still got out wootwoot! Afterwards my knee and shin hurt but I attributed it to soreness and shin splints and did nothing… fast forward almost a month later and the pain has not gone away- thinking O tore something in my knee I went to an orthopedic doctor to get it checked out. X-Rays and an MRI later we discovered that I had 3 stress fractures in my right leg- effectively ending any thoughts of running or physical activity last summer… minus the pool.

As an athlete/compulsive excerciser this was a very difficult period for me. My best coping mechanism had been taken from me, and I had a boot and crutches during the summer in the South.. so not ideal! However I took it as easy as I could, hoping to speed up the recovery process. When my boot finally came off I was thrilled, and I could not wait to get back out on the pavement… until my Dr. stopped that plan right on its head, informing me it would be at least 3-4 months before I could run again depending on how my PT went. Oh I was mad, and not at all a fan of PT at first. However I am 100% percent sure now that it was the best thing that happened to me.

My career now is helping people train smart to see the results they want to achieve- however I was blatantly ignoring that myself. My PT taught me how important it was to build a strong base in my legs through hip/glute/thigh/calf exercises in order to avoid injury again and be able to train better and run stronger. He also told me I was not alone in my way of thinking that because I ran I didn’t need to spend more time strengthening my legs. A lot of people just run without the important strength cross training! That is why I wanted to share this with you more than any other reason! Some of you may read this and roll your eyes because you have known this forever- but for those who think like I used to- take at least one day a week to fit in your squats/lunges/ glute exercises! You will not regret it!

When I got the all clear to run again in November I was scared. I didn’t want to hurt myself again so I simply didn’t run. I felt a lot of shame over this fear because runners get injured and bounce back all the time- so what was wrong with me that I couldn’t? I realized I needed to give myself more time to mentally heal from my first major sports injury since I had allowed myself so much time to heal physically.Slowly I am getting back into it- in small 2-3 mile increments at a time- it can be frustrating as there is still that nagging fear in the back of my mind- but I am also feeling the joy of a great run again, and the blissful clear mental view I get during and after running! Hopefully I will be back in races by next spring at the latest, but with a strong running and strength training plan!

That was lengthy sorry guys!

Tell me about your injury stories and how you got back into doing what you love!

Peace, Love, and be Sperry!

xxoo

Megan

 

2 Years

Hi y’all!

Hope this Thursday is treating you well! It is getting hot here in Nashville which means I need to be near a pool at all times not spent working!

I was going to start off my renewed posting with an intro to my new diet/workout plan until I remembered what day it was and wanted to take time to recognize that soooo diet and exercise writing starts tomorrow!

Two years ago today- I moved to Nashville! As anyone who read this blog back then will know- I left one week after graduating from grad school and kind of did it on a whim. I had a prospect of at least a volunteer position, and had already found roommates and had a few friends that lived down here but other than that it was just me taking a huge jump out of my comfort zone and into the unknown!

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That has epitomized the last two years here in  Nashville. Never have I been so pushed to redefine where I am comfortable, where do I belong, and most importantly what do I NEED out of this city and the life I am trying to build here. For a long time I thought I needed things or people that in the long wrong weren’t as healthy for my growth both personally and professionally. I got comfortable until I realized sticking with what I knew I was good at (nannying) wasn’t a career path for me and wasn’t making me happy. So like in my jump to move here I jumped again- I quit my job and became a personal trainer (I got certified before I quit). Finding this career in health and wellness in a city that is rapidly growing its wellness industry has been a dream come true. It has been eye opening, challenging and more rewarding than anything I have done other than practice sport psychology. And without being where I was last year, even if it wasn’t the greatest situation, it was exactly what I need to find my path again.

Again this year I got comfortable, this time in a relationship. To date the best I have been in, but there was a point when we both stopped growing together. However hard it was, once again I saw that it was time- everything else in my life was pointing me in a new direction towards a great new house and roommate, friends and training opportunities that I knew it was time to leap. Leap from my comfort zone and let both of us become the people we need to become alone.

The moral of this brief description of the last two years is this: My first two years in Nashville have tested me more than any other place (maybe because I am not in school any more)  but I have become stronger and more self aware than ever, and been able to truly start to become myself. I would not trade this city or any part of my life here for the world and I can’t wait to see what this next year has in store for me!

Thank you for listening today!

peace, love and be sperry!

xxoo

Megan

Farm Day!

Hello!

This weekend we had the most beautiful Saturday, sunny 50s definitely what you want in January in order to forget that it is actually winter! To take full advantage of the beautiful weather my friend Alex and I took Yoda and his brothers dog, Murphy to meet some of our friends at a farm in Franklin Tn!

Since we werent going down to the farm until abouth 12:30, we had brunch at one of our favorite spots, Tavern! This was my first time getting brunch here, and so I followed Alex’s lead and got the Singapore Stir-fry! OMG this was awesome… and something I am definitely going to try and replicate at home!

 

IMG_5938IMG_5941Talk about the best way to tire your 8 month old puppy out! Our friend Eric has a dog Reagan and she and Yoda became best friends fast, chasing each other around the fields, and even attempting to intimidate cows…. considering Yoda weighs 13 lbs he was pretty successful… not

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It was a great day of being outside and watching the dogs be ridiculous… and watching the boys cut down and move logs to make more room for the cows… I obviously helped…. by Instagraming pictures and playing with the dogs… its a rough job but someone had to do it!

 

IMG_5973Yoda passed out when we got home, leaving me feeling less guilty to leave him to watch my roommate Sarah play at a writers night and to meet up with Alex, Eric and their friend Meredith for a drink! The perfect low key Saturday! On Sunday I had a client, and then ran 10 miles to keep up with my 1/2 marathon training plan! I have two long runs left in this training and then its a week of taper and then off to Orlando!!!! So excited!!!

What fun things did ou do this weekend?!

xxoo

Peace, Love, and be Sperry!

 

 

The most ridiculous thing

Happy Monday!

So I have a couple of things to share today.. one is the most ridiculous website ever in the whole world, and the other is a recipe? Lets save the best for last and do recipe first?

So I have been really trying to make things that last for several meals especially because I only eat dinner and my evening snack at home- the rest of my meals are eaten and provided for by work! So the less I spend on dinner the more money in my wallet which is a win win for me!

Lately I have also been trying to make or at least slightly replicate some of the recipes I have pinned on Pinterest because I have so many that I have never actually made… and whats the point of that? This recipe is a stuffed pepper recipe that is based of a few recipes on Pinterest but really my own… combing my lifelong love of bell peppers with healthy and tasty additions such as quinoa, chicken sausage, spinach, and green onions!

I cheated and bought pre-made quinoa from Whole Foods to save myself time but you can make it at home, or sub in brown rice or any other grain you prefer- or none if you want to make it paleo friendly!

I started by cooking up two Sundried Tomato Chicken Sausages from Whole Foods

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While those were cooking I cut the tops off of two medium red bell peppersIMG_5869

 

And mixed together the quinoa, spinach, onions, and some goat cheese inn the Whole Foods container to safe myself some bowl clean-up

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When the sausage was cooked I mixed that in as well as a small dollop of pesto for some extra flavor and then stuffed everything into the two peppers! I cooked them at 450 for about 15 minutesIMG_5875 IMG_5873These were soo good that I am tempted to make them again for dinner tonight! I made two so that I would have two dinners… and they were probably my best dinners all week!

Sundried Tomato Sausage, Spinach, Quinoa Stuffed Peppers

2 medium Bell Peppers

1 cup chopped spinach

1 c cooked quinoa

1/2 c crumbled goat cheese

2 chicken sausages

1/2 c green onions

1 tsb pesto

Cook sausage on stove top, while cooking combine all other ingredients minus the peppers. Add in Sausage and pesto, then stuff into peppers. Cook at 450 for 15 mintues or until cheese is sufficiently melty and enjoy!!!

Now for the most ridiculous website ever…..Cornify.com….. a photo editor made entirely out of Unicorns and Rainbows… where this was when I was in college in a sorority that had Unicorns as its mascot no one know but now… to say it changed my life is an understatement and I apologise in advance to all the people who will now be subjected to these photos… sorry Im not actually sorry because its AWESOME

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So go forth and cornify your life so you too can reach new levels of coolness… also yes that is a “unicorn horn” Erica and I are making…. obviously we took it very seriously….

xxoo 

Peace, Love, and be Sperry!

 

 

NYC Part 2

Happy Saturday!!!!
So a week ago today I was in NYC reunited with people from three stages of my life! I got to spend my day with high school, college, and a friend from Denver/grad school!

We spent the day on a made up by me pub crawl aka we went to two bars! We started at Down the Hatch with is a ver college-y NYU bar that has great day drinking specials which is why I chose it!

SAM_0689My high school friends Lauren, Kendall and Dave joined us, as well as Lauren’s bf Bobby who I love! Dave actually lives in Nashville as well (obviously why I moved here) and it was great to hang out with him in NYC with our old friends in addition to seeing him all the time here!

After we all got to DTH and had a drink (or wings and a few beers in my case… SUCH GOOD WINGS) we headed to the Standard Biergarten! I can’t believe I never went here when I lived in NYC! It was like being in German Beer hall and I can only imagine how great it is in the summer!

SAM_0694Two of my best friends in college Erica and Emma joined us for the day as well, the visited me in Nashville a few weeks ago and it was so great to be able to see them again so soon!

SAM_0693and of course Twink and her brother! It was such a great day with good friends, good beer and good times! After the Standard my high school friends plus Emma and I went to Dos Caminos in Soho for dinner while Twink and her brother had dinner at the National and Erica went to an Ugly Sweater party! I love Dos Caminos it was always one of my favorite places and I haven’t been there since I graduated NYU!  I got the best fish tacos I have ever had… and now thinking about them I want some more…

After dinner, I headed back uptown to meet Twink and her bro to go see the Rockettes! I had never seen them before and I was not disappointed! This was such a great show and definitely added to the holiday spirit!

The next morning, Twink and I went to visit her brother’s school and then I left them to go meet Erica, Emma and my roommate/soulmate from college Nicole for bagels at Nicoles! She was unable to meet up with us on Saturday and I was so glad to get to see her.. and get Pick-A-Bagel because they are my favorite things ever.

SAM_0714It was definitely a jam packed weekend and I can’t wait till I get to go back! Needless to say I pretty much passed out as soon as I got home Sunday night and had adequate cuddles with the pup who was NOT happy that I left him… although Sarah spoils him pretty rotten!

Now I am off to see three clients and either christmas shop or take the pup to the dog park… I wonder which one will win haha

xxoo

Peace, Love, and be Sperry!