Thursday, June 27, 2013

Fun Fitness Survey

I saw this fun survey on Tina's blog this morning and decided it would be cool to do for my blog today!

1. What did you eat for breakfast?
Pumpkin pancakes with peanut butter & honey! Recipe to come soon on the blog. Holy yum!

2. How much water do you drink a day?
I don't log my water intake, but I definitely get over the recommended 62 oz. a day. I always have a water bottle with me and since I exercise so often, I drink a ton of water.

3. What is your current favorite workout?

4. How many calories do you eat a day?
I don't usually count calories, but occasionally I will just to make sure I'm on track. I usually am in the 1800 range.

5. What are your favorite healthy snacks?
I have at least one snack a day! Some of my favorites are: hard boiled eggs, a piece of fruit, Larabars/Uberbars, veggies & hummus, a small smoothie, etc.

6. What do you usually eat for lunch?
Typically, I eat leftovers for lunch!

7. What is your favorite body part to strength train?
Arms - I'm always trying to make them look more toned. I also enjoy them so much because I feel that since I run so much I forget about my upper body!

8. What is your least favorite body part to strength train?
Glutes -- It's definitely a love/hate relationship. They burn so bad!

9. What are your “bad” food cravings?
I eat everything in moderation, so I try not to classify foods as good or bad. But, as for "junk" food, I really like ice cream of all sorts!

10. Do you take vitamins or supplements?
I'm still in the process of finding a good one. I struggle with taking vitamins (my body rejects them).

11. How often do you eat out?
Very rarely. Maybe 2-3 times per month.

12. Do you eat fast food?
No. I sometimes will eat at Panera, though, and I would consider that fast food.

13. Who is your biggest supporter?
Tyler, My Mom

14. Do you have a gym membership?
Since I'm a student, I get to use our wellness center anytime but I don't pay for it.
15. How many hours of sleep do you get a night?
Usually 7-8 hours.

16. Do you have a “cheat”day?
Nope, I just indulge when I feel like it!

17. Do you drink alcohol?
Only on certain occasions. Less than 2 times a month.

18. Do you have a workout buddy?
I have many: Nadyne, Carie, Allison, Erin, Kate..just to name a few.

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?
Running. I started running in college to maintain my weight and then running became so much more of my life. It has given me more energy, increased self esteem, a healthier relationship with food, and has also helped me meet so many wonderful people who have turned into great friends!

20. What was the last healthy thing you did?
Ate a very healthy, satisfying lunch!

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Wednesday, June 26, 2013

What To Do When IT Band Syndrome Causes Havoc On Your Life..

Good morning, everyone! It's a hot and humid day here in the Midwest again - I'm running 5 miles tonight with my running friend, Erin, so we'll sure to get plenty sweaty! Here's to lots of hydration today!

Anyways, on to the subject of today's post. For about a month, I've been having IT band pain (I'll explain what it is in a minute). My brother has had the same issues in the past, so I immediately went to him for suggestions (he's in school for athletic training). Yes, I'm in school for health promotion, BUT we don't get into the specifics on treating pains, etc, because we're more about the entire wellness spectrum rather than sports medicine. So, hence the reason for asking him because I do not know all! ;) I also work in an awesome physical therapy and sports medicine clinic so obvi I asked around there too! Let's get into the scientific stuff for a minute (which I do know about)!

What even is your IT band? Where is it located?
*IT band stands for 'iliotibial band'. A lot of you are probably like, "huh?" Your iliotibial band is a strand of protection like substance that starts at your pelvis and extends to your knee (see picture below). Your IT band helps stablize you while running, but with the constant friction it can also become inflamed. This is actually a very common issue with runners.

How do I know I have IT band pain/issues?
*From my own experience, I can tell you that the pain starts out very subtle. It almost feels like you're just a little sore in the knee area (which is common too with running), but then as time goes on, it becomes worse and starts feeling like a 'jolt' in your knee. I also only noticed the pain when I was walking or running (because that's the only time the IT band is in motion). If nothing is done to help with the pain, eventually your knee can become swollen because of it.

So, how do I treat/prevent it?
*There are many ways to treat IT band pain, so it's not a major issue. Here is a HUGE list of the ways you can start not only treating IT band pain, but also preventing it!

1) Be sure to do an efficient warm-up and cool-down. I personally usually walk to my starting point of running and walk back after doing the run. I make sure I do this to get an adequate warm-up because otherwise I may skip it. Stretching after your run is crucial, too. Even if it's just for 5 minutes, do it!

2) Change up your running route. Running on the same route over and over can be hard on your joints. Also, be sure not to run downhill a ton (especially steep downhill routes) because this is hard on your joints as well by causing your IT bend to bend inward which in return causes a major stretching of the band.

3) Ice after runs (especially long runs). This has helped me SO much! I try to ice after almost every single run I do, no matter the distance. This helps to really give my IT band a nice cooling effect to calm the inflammation. I've noticed significant changes just doing this.

4) Rest. Another crucial thing is to be sure you get at least 1 rest day from running per week. This gives your body adequate time to recover after the wear and tear on the joints. It's also important to take 1 entire rest day (no extreme physical activity) per week as well. Sometimes I'm bad about this, but have realize just how important it is over time.

5) Foam Roll. An excellent way to work out the kinks! My brother has some stretches to show me when I see him next. I'll try to remember to take pictures to share.

6) Strengthen your core. Some of you may be wondering why, but having a strong core promotes strong balance in your body meaning that you are running very smoothly while staying aligned within your body. Work on those abs, people!

7) And finally, IT band pain can also be caused by having imbalances in your overall anatomy and bone structure. This isn't something you can really do much about, but if it gets bad enough, a physical therapist may be in your future. Holler at me if you're in Iowa -- I work for a pretty great company! ;)

Was this helpful? I can't wait to share my stretches with you when I get them (next weekend, folks!)


Sunday, June 23, 2013

A fruity smoothie on a rainy day..

Happy Sunday!

It started storming here this morning and continues to sprinkle as I write this post. Tyler went to the Iowa Speedway with his work and Annie and I are stuck inside on this dreary day. Here's to hoping it clears up and we can get out for a long walk!

My first thought this morning was a smoothie in a mug! I slept in and then got to work blending up this easy peasy smoothie. Have you ever tried having your smoothie in a mug? For some odd reason, it makes it so much more enjoyable to me, haha! Try it sometime!

I hope you enjoy this simple recipe as much as I do! P.S. Try it with the coconut milk instead of other milks (it's what makes it so fruity!)

Saturday, June 22, 2013

My New Lifestyle

The past year or so I have struggled with many digestive troubles. I would get so frustrated as most of my favorite foods were causing havoc on my system. I finally seeked assistance and found that I had developed gluten intolerance (no, I do not have Celiac's disease). After lots of research and help from friends in this new endeavor, I realized I needed to drastically change my lifestyle in terms of nutrition (I don't ever call it a "diet").

I finally landed on something I could handle and something that is very satisfying. The past week has consisted of officially changing my lifestyle for the better. It's going to be a difficult process at times, but I like the challenge and know how much it will help my body get back to optimal health. So many people struggle with digestive issues and I hope these future posts help anyone dealing with the same issues.

A few things to mention:
*I do not follow an all organic lifestyle. I grew up on a farm and still am in farming as I leave my home with Tyler's work. I firmly believe that organic is not the way to go because it is not sustainable enough to feed our world. Plus, organic foods are honestly not that much different from local farming. I can promise you that from experience.
*Getting that out, I still feel that our world has put too much junk in our foods as an effort to make them cheaper and produce more. So, the best thing you can do is read the ingredients on the foods you buy. If you don't know what something is, you probably don't want to be putting it in your mouth. It's also safe to say that if you can't pronounce it, it's also probably not too great to be consuming either.

So, what do I eat then?

Tons and tons of fruits and vegetables! I am a lover of almost all fruits and vegetables, but I try to watch to not over-do it on some (such as apples and broccoli) because they can cause some digestive troubles too. Also, remember that these are excellent sources of carbohydrates, too (especially sweet potatoes)!

Lean meats and other sources of protein. I love beef (from my dad of course), chicken, pork, turkey, eggs, and seafood of all types.

Healthy fats! Fats are so satisfying and seriously, quit thinking that they are unhealthy for you because they're not (just make sure you pick the right ones)! Some that I consume often are: coconut oil, olive oil, almonds, avocadoes, etc.

I also consume small amounts of full fat dairy products (cheese, yogurt, cream cheese) on occasion.

I think the hardest part about changing your lifestyle is actually fitting it into your lifestyle. This type of eating requires a lot of food preparation and thought because you can't just go to the gas station and pick up something quick for a snack as it's hard to sometimes find options. This is also more difficult when going out to eat, too. Sometimes you're the odd person not eating what others are eating, but you just have to keep on pushin' on.

I hope the future posts and recipes about this will help anyone and everyone who needs it. I know it will help me to continue to discuss the matter and have the support from others throughout the process!

Meals & Workouts {Week of June 23, 2013}

Every week I try to plan meals and jot down my workouts for the week as an effort to be as planned and organized as possible. I had been slacking on this for awhile, but using the blog helps keep me in line with this goal. Check the blog every Saturday for my meal and workout plans for each week!

*Note: I typically try to make something that both Tyler and I will like but since I eat a paleo-esque diet and he doesn't, I sometimes end up making two different meals. Although this sounds like a pain in the butt, it's not so bad as it leaves both of us with extra leftovers resulting in less cooking the rest of the week!

Meals & Workouts:

Healthier Smothered Sweet Potato Fries {using beef from the enchiladas}
Beef Enchiladas (for Tyler)

Workout: 7 miles (if don't get done Saturday night -- darn heat makes it a pain!)

Power Salad
Baked Chicken (for Tyler)

Workout: Strength workout

Sheperd's Pie

Workout: 3 mile run

Spaghetti Squash "Boats"
Leftovers for Tyler

Workout: 6 mile run

Roast beef with homemade BBQ sauce, baked potatoes, and steamed vegetables

Workout: 3 mile run

Grilled tilapia, homemade fries, steamed vegetables

Workout: Cross Train

Wing It/Leftovers

Workout: 12 mile run

Friday, June 21, 2013

Trip to Table Rock Lake with Henkenius Crew!

Last week my family (unfortunately, Tyler was too busy at work and couldn't come) left for a getaway to Table Rock Lake in Branson, MO! My family, my grandma, and my dad's sister's family headed down to meet up with two of my dad's brothers and their families for a long weekend on the lake!

We left at 9am on Thursday, June 13th from my parents' home in Bridgewater, IA. We began driving and didn't stop until we were just past Kansas City to stop for a quick lunch at Wendy's. After lunch, we got back on the road and arrived in Branson at about 4pm. We stayed at Antler's Lodge located directly on the lake. The rest of our family was already there to greet us!

The lake!
After arriving, we unpacked and went to see everyone else! We were all pretty exhausted after driving all day (why exactly does sitting on your butt in a vehicle feel so tiring?!). My cousin, Chris and his family brought down plenty of hamburgers and hot dogs so everyone decided to grill out front of one of the cabins.
They are grilling pros!
Waiting for the finished product!
Dad and his daughters hanging out!
After a delicious meal, we all headed back to our cabins for some much needed sleep! The next morning (Friday, June 14), I woke up before everyone else and headed out for a 3.5 mile run! It was just what I needed after sitting in a car for so long the day before. I set out from our cabin and headed straight up a hill, then found yet another hill, then another, then another. In case you don't understand, my run was super hilly! I finished drenched in sweat with burning quads, but yet the whole time all I could think about was how gorgeous the views were. It was a good run and made me realize how strong my legs are! After my run, I showered, ate breakfast, and then read Safe Haven by Nicholas Sparks while waiting for everyone to get ready. Chris and my dad had already set out to get the boat for the day and we were all just waiting to get on!
Waiting on the dock!
Once the boat was here, a bunch of us got on! It could hold about 12 people at one time so we took turns throughout the day.

I could lounge on a boat all day!

We set out onto the lake for a spin. The weather was perfect and I knew by the end of the day, I'd be tan! Chris found some good tunes on the radio and then it was time to take turns tubing!

Wyatt and I tubing! Check out our hair!

After our first ride, we all got off and headed to have a quick lunch and then waited a bit before heading to the pool! I swam laps for awhile, then lounged in a floating chair before getting out to dry off, tan, and continue reading my book.
Grandma even joined us!
After awhile it was our turn to get back on the boat! This time around, I didn't tube and let everyone else do it and instead, I hung out with my pal!
Jordan & Callie
After a long day on the boat, my Aunt Marilyn made everyone a spaghetti dinner. After dinner, we got into the drinks and started playing games! We played "The Game of Things" that my Aunt Jan brought down with her. I had never played before, but it was super fun and hilarious!!

A group of us playing!
We all stayed up late and then headed to our appropriate cabins for a night of sleep. The next morning (Saturday, June 15), we woke up at a good time and headed to Silver Dollar City. It looked like it would be a nice day so we were excited to get going! Our first stop in the park was the Marvel Cave, a tour through a cave that many endangered bats live in!
During the tour -- a quick picture!

After the tour, we had lunch and by the time we came out it looked cloudy. We walked around a bit and met up with the others who came and we all decided to head back and just get a rain check for tomorrow. What a bummer! After getting back (which only took like 10 minutes), we all just hung out while the rain passed.
Reading and playing games on the ipad!
Wyatt even got a hair-do! ;)
The next morning (Sunday, June 16), we prepared brunch for the entire family before heading out to Silver Dollar City again!
Girls getting breakfast ready!
I don't think we could've been any closer..

After breakfast, we headed back to Silver Dollar for a perfect day! We rode some rides and saw a cajun band (ask Wyatt about his impersonation of Washboard Leo). After the day was up, we came back for pizza and ice cream for dinner before heading to bed to prepare to leave the next day.

The next day (Monday, June 17), we began our trek back to Iowa. We had a few stops along the way, including lunch, but finally made it back around 6pm! I then had to drive back to Indianola from there as well.

I think we can all say that we had a blast on this trip making memories to last a lifetime!


Fresh Start

After lots of work (and still probably some changes left to come), our blog has a fresh look and a fresh start! I was feeling blogger's "block" because my blog was so blah, but after some help from an excellent friend I am back on it! I am excited to share many stories of my and Tyler's life as we continue to move forward!

A quick update on who we are...

My name is Jordan (the person who will be writing all these fun posts)! I am a college student at Grand View University in Des Moines, IA, majoring in health promotion. I graduate in December 2013 and will then pursue a full-time career with Physiotherapy Associates.

Currently I keep myself busy working part-time at Physiotherapy Associates and Grand View; volunteering for many organizations, most specifically American Heart Association; taking care of an amazing boyfriend, a beautiful, spastic puppy, and a wonderful home; all while finding time for my favorite hobbies: exercising (especially running!), organizing, cooking, baking, cleaning, reading, and spending time with the ones I love!

Tyler is my boyfriend amongst many other things. Tyler is a private pilot in pursuit of becoming an agricultural pilot for a crop dusting business in our town. Tyler currently works for both Agri-Tech aviation on the ground crew as well as a farmhand for Rich Ag. Tyler's passions include: agriculture, flying, four-wheelers, trucks, and hanging with his friends!

This is Annie, our Jack Russell/mini husky mix. She is full of life and keeps us on our feet, to say the least. Annie loves all forms of exercise, playing with her toys, indulging in treats, and snuggling with us!