Thursday, December 26, 2013

Merry Christmas (late!)

Merry (BELATED) Christmas! I took a lot of time to hang out with my family that I live so far away from and it was great! 

My favorite gift that I received, that won't actually come until May, is a CRUISE!! Joe-Joe totally surprised me with a 6 day cruise to Mexico and Jamaica! I'm beyond excited. He's big on giving "experiences" more than material things, and I'm totally on board with it :)


Talk about motivation for my fitness goals in 2014. I will have abs for this cruise, and you heard it here first!!
Sticking to ChaLEAN Extreme while home for the holiday!
Honestly, it's been so easy to stick to my workouts. My dad has an awesome home gym downstairs that he doesn't use NEARLY as much as he should. I'm working on motivating him to use it!! Everyone needs a little push sometimes, even dads...well, especially dads!


On Christmas Eve I decided that the dietitian in me would make a fruit dish. I don't think its too much of a Pinterest fail, you?

I've also been spending a lot of time with my dog, Vinny. I MISS HIM SO MUCH!! He's such a cutie.

Playing with his new WIsco toy. 

Up next? FRIEND TIME!!

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Friday, December 20, 2013

Heart Attack Grill

I have a lot of opinions floating around in my head right now. Mostly stemming from this picture:


A friend sent it to me as motivation to continue supporting others in living a healthy lifestyle. You can guarantee it motivated me, but it also sparked a lot of controversy in my head. I was scared to write it out, because I don't want to make anyone who reads this blog feel bad about themselves or their friends and family, but there's just a few things I can't shake.

Like, who decided this was going to be a thing? And why has America embraced it? At 350 pounds, most people's bodies are not functioning properly and they have a difficult time getting around. We, as a community, should support people in trying to become healthier--not giving them something that will set them back on that journey. I know, I know, one meal won't knock you off track--but for the most part, when people have reached 350 pounds they've had a struggle with getting on track at all. The high fat, high salt and high calorie foods at Heart Attack Grill can make some peoples brains happy--like a drug. Would you give drug addicts free drugs if they met a certain criteria? NO! So why in our society is it okay to do this? Obesity is a contributor to the number 1 leading cause of death in America. If we keep embracing "fun" places like this, we'll never knock it down.

Next, I don't even know how to describe how I feel about the names of the burgers. "Double by-pass, triple by-pass, etc." I remember being told by doctors that my dad had to have triple by-pass and a valve replacement not too long ago, and they weren't fun words to hear. Your health isn't funny and naming a burger after a serious surgery that requires the sawing of your chest bone in half is distasteful on SO MANY LEVELS.

Now, please don't get me wrong. I love a good burger, and it's well known on this blog that I have a love for French fries. Yes, that means I've ordered a refill of fries at Red Robin a time or two, and maybe I'm being a hypocrite by singling out the Heart Attack Grill but its representing and glorifying so many aspects of our culture that make me sad. Rewarding someone for an addiction to food, feeding people poor quality food that is packed with nothing but fat and making fun of it all at the same time. I guess you can say that this is one place I'll never go. I mean, if you don't stand for something you'll fall for anything, right?

What are your thoughts? Have you ever been here? Do you think I'm taking this too literally? I'd love to hear!
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Thursday, December 19, 2013

Fitness Bootcamp

It's safe to say that I'm 100% obsessed with ChaLEAN Extreme. Today was only Day 2 and it was awesome. My muscles hurt from yesterday, my legs were shaking during the squats and the cardio challenges had me winded just like during other HIIT workouts. The program is set up as strength training 3x a week, then cardio/muscle conditioning 2x a week. That gives you 2 off days! Which I know I'll be using since my butt hurts to walk right now lol.
 
I wanted to make sure I extend the invitation to you for an Online Fitness Bootcamp I'll be running!
 
 
If you're anything like me, and most other people out there, you come up with a New Years Resolution every year. I can guarantee that out of the last 6 years, at least 4 of mine consisted of "get fit" or "get muscle!" And, this year around it's happening :) I've got the motivation, the program and the desire. What about you? Here's my invitation to YOU!! I want you to join me, I want you to be that person who actually accomplishes their goal 45 days into the New Year! I mean, what do you have to lose??
 
What do I need from you? A commitment. In order the join this Fitness Bootcamp, you have to be ready to commit to your health and fitness! I want you to see the best results possible, and I’m sure you want to see the same, so giving it 100% will help you do just that!  In order to be part of camp, I want you to commit 100% to your fitness program and 100% to replacing one meal a day with Shakeology.  Shakeology is a complete meal replacement, high in protein, prebiotics, probiotics, digestive enzymes, antioxidants, phytonutrients, and essential amino acids.  Achieving the best results is more than just slaving away with workout, but also a strong commitment to your diet and nutritional needs. Just like every product Beachbody has, Shakeology is backed with a full, money back guarantee.  You have absolutely nothing to lose!  So go for it!
 
What do you get from me? A commitment! I will be there everyday during our 45 day online fitness bootcamp. After that? I'm still going to be there!! Whether the program you pick is 45 days, 60 days or 90 days I will help you until the end...and even past that, because our own fitness journeys are never really done. Along with that, you will get my weekly meal plan, healthy recipes, motivation and support.
 
There are two ways to get everything you need to begin your journey:
  • Purchase a Beachbody Challenge Pack
    • Challenge Packs include your fitness program, Shakeology, 30-day Club/VIP Membership, Free Shipping all at a discounted price, saving you up to $54. (Find Challenge Packs Here) Please email me with any questions!
  • Commit to Shakeology Every Day
    • If you already have the workout program, you can simply commit to drinking Shakeology daily. (Find Shakeology Here)
 
Are there any prizes?
YES! Beachbody will be giving away daily, monthly, quarterly, and even a large grand prize for the best results/story!
  • $500 daily winners
  • $1000 monthly winners
  • $5000 quarterly winners (plus a paid trip)
  • $100,000 grand prize
All Challenge Packs come with:
  • The workout program
  • One month of Shakeology on Home Direct
  • 30 Days of the TeamBeachbody Club VIP membership
  • Free Shipping
  • Free Coach signup (only if you sign up as a coach, then select the challenge pack as part of your coach signup process.  You will also save 25% on future purchases)
Let's do this!! Leave a comment if you're IN, or email me with any questions!

 
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Tuesday, December 17, 2013

PERFORMANCE NUTRITION

People are always telling you that you should "eat like an athlete" or "food is fuel", but do you really understand what they mean? I think the first thing that comes to mind is avoiding tasty foods, but that doesn't have to be true!
 
You have to eat like an athlete to lose weight, and by that I mean... continue to eat on a regular basis!! Every 2-3 hours with foods like fruits, vegetables, low fat string cheese, egg whites, Greek yogurt, leafy green salads and lean proteins. If you eat regularly, your metabolism stays activated. If you don't, the unfortunate outcome is a loss of valuable muscle mass rather than the fat that you're really targeting. The loss of muscle leads to a slower metabolism, which STOPS the chance for you to achieve your body weight goals. (Hello, muscle burns fat people!!)
 
In reality, eating like an athlete for weight loss is all about reducing portion size and making a commitment to consuming quality foods. You should be especially careful with what you eat at night because this is when we are the least active. I mean, do you really think having a piece of pizza sitting in your stomach overnight helps you lose weight (I'm talking to myself here! haha).
 
And finally, remember that all of this takes time! You're not going to wake up one morning after a good day of eating and be magically at your goal. You need to have daily habits, because daily habits turn into lifetime achievements.
 
What can an athlete eat for weight loss? How about you give this Turkey and Spinach Meatloaf a shot?
 
Turkey and Spinach Meatloaf
Makes 8 Servings
 
Ingredients:
  • 1 package frozen spinach
  • 1 onion, chopped
  • 1/2 cup reduced fat cheese (I like white cheddar for this recipe)
  • 1/4 cup parmesan cheese
  • 1 pound, LEAN ground turkey (that's right, look for at least 93% lean on the package!)
  • 3/4 cup old fashion oats
  • 1/2 cup milk
  • 1 egg (WHITE ONLY)
  • 1 tap Italian seasoning
Directions:
  • Preheat oven to 350 degrees and spray a baking sheet with non-stick spray.
  • In a bowl, combine all ingredients except 1/4 cup shredded cheese.
  • Shape meatloaf mixture into a loaf on baking sheet.
  • Sprinkle remaining shredded cheese over meatloaf.
  • Bake for 55 minutes, let stand 5 minutes before slicing.

 
Each slice will give you 240 calories, only 8 grams of fat and 28 grams of protein!! It's also low carb, with only 23 g of carbohydrate and 4 of which are fiber! So pair this with a fresh side salad and fuel up like an athlete!!
 
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Monday, December 16, 2013

TRANSFORMATION AND WINNER!!

You won’t believe this before and after picture!!

BEFORE:


 AFTER:



Yes, that’s my closet!!! Haha. I finally reached my breaking point. I just couldn’t stand not being able to stand in my closet and also not being able to find ANYTHING. So, coffee and 2 hours later I had an amazing transformation. I donated a whole bag of clothes to Goodwill and felt so accomplished.

Fun fact: the 2 sets of plastic drawers in there were found in the dumpster room of our apartment complex! They were brand new with stickers and plastic still on them (don’t worry I still Lysol’d the sh*t out of it). And that’s not the only thing Joe-Joe found in the dumpster! He also got this amazing patio set! MERRY CHRISTMAS TO US! The apartment complex sent out an email last week about cleaning out storage rooms, so I think they went into a storage room and found stuff people forgot. Which ended up being an awesome day for us! We also found a storage cube, tall fan and a light for in our closet under the stairs. I’ve never been more proud of my dumpster-diving boyfriend.


And on to an even more exciting announcement….. WE HAVE A WINNER!! The Shakeology Sampler goes to KIRSTIN O!!! I’ve sent you an email and I’ll ship out your prize ASAP :)

P.S: P90X3 was featured in Oxygen Magazine this month!! My friend just ordered it and I'm so excited for her!!You can read all about it here!


I hope you have a great Monday!!
 

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Wednesday, December 11, 2013

How To: Become a Morning Person

Over the past 2 weeks I've done something that I never thought possible: become a morning person! I have literally been trying to figure out how to do this over the past 2, even 3 years! I first found Tone It Up in college, and if you know Karena and Katrina they always talk about getting your "booty call" in and how great it is for the rest of your day. Even in college I would come up with excuses as to why I couldn't work out early in the morning...and by early I mean before my 10:30am class. I'm still kicking myself for not building these healthy habits earlier. Anyway, as I continued into my grad school where I actually did work 40+ hours a week,  my excuses were even better. Same goes for my first full time job. I would explain it away with "of course THEY have time to do it, it's their JOB!" But with my NEW full time job, I've experienced something that has helped me--a flexible schedule. AKA, nobody is watching my desk for the exact minute I arrive. I also have commitments later in the evening so my 8 hour work day shifts. But, I'll definitely say the fact that nobody is watching me like a hawk has helped. Here's are some of my other tips that I've realized:
 
  • Be intentional when you go to bed. Don't set your alarm to get up and workout unless you are really going to do it. I can tell you from experience that setting an alarm for an hour earlier and then snoozing it and sleeping for the rest of that hour will make you feel worse about yourself. And you won't sleep that well. Instead, set your alarm and put a motivational quote that pops up. My motivational quote? "Do it now." Like I said in an earlier post, I say "do it now" to myself before bed and as soon as that alarm goes off. It reminds me of what my goals are and why I'm intentionally waking up to become a better person.
 
  • Love the workout you're planning on doing. You've got to be excited about what you're going to do, or trust me, you won't do it! I've fallen in love with my HIIT workouts in the morning that last around 25 minutes, or the ChaLEAN Extreme weight training workouts. Its less cardio and jumping but makes your muscles shake! I'm always excited to push play.
  • Energy and Endurance. Okay, okay, okay.... I know I've talked about this like 3 times in the past week, but I'm obsessed! It has helped me get out of bed more than anything else. I know that it's going to give me a rush of energy to push through the workout. Even on days when I wake up and think "OMG I just want to lay here and not move," in the back of my mind I know that my E&E is going to help kick start my butt to burn off the calories! (Click here to read more about Energy and Endurance
  • Lay out your clothes the night before. There's nothing worse than trying to search through my closet for my sweat band or sports bra. You might not need this tip if you're a really organized person, unfortunately, I don't suffer from that.
  • KNOW THAT YOU'RE WORTH IT! This is huge. You MUST believe in yourself. Even if you have a job like I used to have, where someone watched the exact time you showed up and left--don't let that hold you back. SO WHAT if you're 10 or 20 minutes late, you'll stay that amount of time extra and not have the pressure of getting your workout in after work. 
 
 
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Tuesday, December 10, 2013

New Workout!

WOW! I'm loving all your excitement over the Shakeology Holiday Giveaway!! A lot of you have been wanting to try it and I'm so happy that one off you will!! There's still time to enter here!
 
Today I wanted to let you all know about the new workout P90X3! I know you've heard about P90X because it's the workout that CHANGED home fitness forever. Hell, even my dad jumped on board and lost weight with it after his open heart surgery! And P90X3 is going to change things again. It's a 30 minute workout, 6 days a week to change your body!
 
 
P90X3 uses muscle acceleration to get your results. Now, what in the heck is that? It’s like muscle confusion, and that’s what hooked so many people on P90X! It introduces a wide variety of workouts that prevent plateauing. P90X3 uses that muscle confusion, along with the research that shows the most dramatic body transformation happens in the first 30 minutes and BAM! (As Emeril would say)P90X3 was born. It utilizes all of the above, a highly-structured schedule and high intensity to maximize your time and effort.
 The base kit includes 16 workouts so you are never going to get bored. They go in 30 day increments which I’ve learned is the perfect amount. After 30 days you are ready to switch it up! The workouts have everything from cardio to strength, pilates, yoga and MMX! 
If you’re thinking “I never did P90X so I can’t do this.” Well, you’re wrong! No matter if you want tighter abs, leaner muscles or a chemical health change, you’ll get it! You don’t have to be in killer shape right now because P90X3 will help you discover your fitness style! The workouts can all be modified and there’s always a cast member showing you how to do it! As I’ve learned with all of my programs, don’t expect to learn everything the first time—it WILL take time, but you WILL get better!
Want to hear another bonus? If you order through me as your coach any time from today to December 31st you’ll receive an exclusive P90X3 baseball cap! Trust me, once you get the results you’re wanting you will want to spread the word about this program!
You can score this awesome deal in Challenge Pack form for $180 during the month of December! The Challenge Pack includes the 90 day workout, nutrition guide, program manual, workout schedule, Shakeology, 30 day trial of the club membership, free shipping and a discounted price when you get the package. (Usually $205) P90X3 CHALLENGE PACK!
Or, you can get just the program alone for $119. The equipment you’ll need are weights, a set of bands and an optional pull up bar. You can still get amazing results with just the band and no pull up bar though! P90X3 BASE KIT!
Here are some of the amazing results....
 
Email me if you have any questions or want to apply to be in the exclusive fit group in January!!
 
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Monday, December 9, 2013

GIVEAWAY!

Happy Holidays!! As I was surfing around the blogiverse, I felt like everyone was sponsoring some sort of awesome giveaway...and to keep up for YOU GUYS, I decided to join in! What's the point of a giveaway? Well, I want to find more readers! Because more readers = more lives changed! Even if its helping someone change from eating full fat cheese regularly to reduced-fat cheese, that's a change for the better. And in keeping with the health and fitness aspect, I'm giving something HEALTHY, DELICIOUS, and LIFE-CHANGING to 1 reader!

 
You know I'm obsessed with it and I want to pay it forward this holiday season. Shakeology has changed my life. It's my breakfast every morning and it's helped me stay healthy during the beginning of cold and flu season. My immune system is stronger than ever because Shakeology comes jam packed with immune boosting vitamins like vitamin C, minerals such as Zinc and antioxidants from acai berries, blueberries and green tea. The probiotics and digestive enzymes in Shakeology have redefined how my digestive system processes foods. Its a rare occasion that I ever feel bloated or heavy anymore! By having Shakeology for breakfast every morning I get my daily dose of dense nutrition which includes the right balance of healthy protein, carbohydrates and fats. It also tastes like a milkshake. Have you ever tried it before?
 
 
The prize pack up for grabs includes 2 packets Vanilla, 2 packets Chocolate and 1 packet Greenberry along with a blender cup!!
 
a Rafflecopter giveaway
 
 
 
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Be Boldy You

I wonder a lot about where people find their motivation. Me? I’m pretty average. I’ve never lost 100 pounds. I’ve never lost 60 pounds in baby weight, I’ve never competed in some bikini competition proving my diligence to fitness. No, I’m pretty much your average person who tries their hardest to make healthy choices and workout. But lately, I’ve been finding motivation in a book. Team Beachbody sent me a free book when I helped a certain number of people make the choice to better their health. The book is called “15 Invaluable Laws of Growth” by John Maxwell. Now, this book has been in my house for about 2 months and I left it untouched. It wasn’t until Joe picked it up and started to read it that I got the urge to read it too. I mean, 1 day after reading a few chapters he had scheduled 3 appointments that he had put off for MONTHS. There had to be something good in there! 

So far, it’s taught me a lot about my excuses that I come up with in my life. And usually those excuses come from fear. I’ve held back on trying to pursue my friends and family to live a healthier life because I’m afraid of what they will think. I waited so long to become a Coach with Beachbody because I didn’t want people to think I was lame. I waited even LONGER to tell anyone about my blog and business venture because, again, I didn’t want people to think it was weird. Over and over again I’ve realized that a lot of the time I won’t do something because of the fear of what OTHER PEOPLE will think about it.   And over and over again I’m proven wrong. When people found out about my blog—they were all so supportive. When I became a Beachbody Coach and revealed my little transformation, everyone again thought that it was amazing! People in my life are always supportive—so I don’t know why I keep using them as an excuse to not do something. I’ve found my New Year’s Resolution for 2014 for sure! Stop using others as an excuse! Well, that and help as many people as possible love their bodies and respect their health!

What keeps you from chasing your dreams? Are you fearful of what other people will think, or is it something else?



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Sunday, December 8, 2013

Shakeology Energy Bites

I jumped off the Shakeology train a few weeks ago for about 1 week. I was traveling and busy and it was wrong. Point of the story, I have some extra! I get a shipment of Shakeology once a month and the supply lasts 30 days...so I was lost with what to do with my extra. A lot of the vitamins, minerals and probiotics in Shakeology breakdown if you cook them, and I buy it because I love the vitamins, minerals and probiotics so cooking was out of the question. I decided to try Shakeology no-bake Energy Bites! And MAN, they are GOOOOOOOD. I'm starting to prefer my homemade protein bars more than store bought. They're cheaper, fresher and I'm able to decide what goes in it. These are decadently chocolate and pretty much impossible to mess up (another bonus). Here's a basic recipe for you to follow that allows you to customize your energy bites however you want!
 
 
Ingredients:
  • 1 cup Natural Nut Butter (I used Peanut Butter)
  • 1 cup Honey
  • 1 cup Oats
  • 1 cup Sliced Dried Fruit (I used Apricots)
  • 1 cup Chopped Nuts (I used Cashews)
  • 3 scoops Shakeology
 
Directions:
  • Combine everything in a large bowl. Get down and dirty and combine everything together. Yes, your hands will get messy but its so worth it!
  • Place the bowl in the refrigerator for at least 30 minutes.
  • Remove, and roll into bite sized balls. You should get 16 servings!
ENJOY!!
 
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Wednesday, December 4, 2013

Fresh Tomato and Turkey Sausage Penne

Can we talk about my huge accomplishment that I hit at 7:15am this morning? My THIRD DAY IN A ROW of getting up and out of bed and working out!! I didn't really "want" to today, but I said "do it anyway" to myself 10 times, and did it anyway. Afterwards I felt like a million bucks.
 

If you saw my Instagram today, you know that the weather outside is….awful. This fog rolled into Madison yesterday and it hasn’t gone away since! It almost made me hit a bicyclist on the way home yesterday! Side note: I think all bikers should be required to wear a blinky red light while riding, because this person blended in with the headlights of the car behind it! Hope I didn’t scare them too much by almost hitting them. Anyway, since the weather is so blah I was in need of some serious comfort food.  For me, comfort food is pasta. I wanted a healthy pasta dish since I’ve been so good with my workouts this week, sooo….. Fresh Tomato and Turkey Sausage Penne it was!

Fresh Tomato and Turkey Sausage Penne
Makes about 6 Servings
 

Ingredients:
  • Penne Pasta (1 box, I recommend using DreamFields)
  • Sweet Italian Turkey Sausage (16 oz, Jennie-O is a great brand!)
  • 2 tsp Olive Oil
  • 1 cup Onion, Diced
  • 2 tsp Garlic, Minced
  • 2 Roma Tomatoes, Chopped
  • 3/4 cup Spaghetti Sauce
  • 1/3 cup Parmesan-Romano
  • ¼ cup Fresh Basil, Minced

Directions:
  1. Cook pasta according to package directions.
  2. Heat a large skillet over medium-high heat. Remove casings from sausage. Add olive oil to pan. Add sausage and onion to pan, cook 4 minutes and crumble the sausage.
  3. Add garlic, cook additional 3 minutes.
  4. Stir in tomatoes, cook 2 minutes.
  5. Add spaghetti sauce. and simmer for 2 minutes.
  6. Layer pasta, sausage sauce and top with cheese and basil.
Note: Men will be in heaven because it has sausage in it. You don't have to tell them that it's turkey sausage :)

ENJOY!
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Tuesday, December 3, 2013

Energy that just keeps going....

My workout this morning was fueled by something I’ve never tried before: Energy and Endurance Formula. I had been hearing good things about it for a while, but never took the plunge to give it a try. Well, now that’s changed…and I’m never going back!!

If you know me at all, or have been following along, you know that I rave about early morning workouts…when I do them. But, it has been so hard for me to get up in the mornings to actually DO the workouts that I say “make my day so much better.” Talk about a “do one thing, say another” moment...or 30. Energy and Endurance changed that today! I had 1 scoop (the recommended serving for a TurboFire workout) and I was able to push myself so much harder and LONGER than I ever have in the morning. Sure, I was winded from the high intensity of the workout, but I didn’t have the desire to sit down and give up (or do it half-assed). So, count me in as a believer!! Want to know the breakdown? Here ya go!


Key Ingredients:
  • Amino Acids including beta-alanine, L-glutamine, L-Tyrosine, and L-Arginine which help promote muscle energy, workout performance and aid in recovery from hard training.
  • Natural Energizers including Guarana Extract, Yerba Mate Extract and Green Tea Extract…. NO FAKE STUFF. This is my favorite part, it gives me a caffeine push but just as naturally as coffee would.
  • Nitric Oxide Boosters which are actually the amino acids in the product too. These help to enhance blood flow, which help speed delivery of nutrients and oxygen to your muscles for better performance.
  • Electrolytes like magnesium, potassium and calcium which help fight your dehydration.
  • Natural Sweetener which is straight up stevia. No man-made chemicals!
Why is it different than other pre-workout formulas? Because it has NO artificial flavors, sweeteners or preservatives and ZERO high-risk or untested ingredients. This product has been formulated from research, not by what’s cheapest.

So if you want to maximize your workout, burn fat and get more muscle? Give it a shot—I promise you’ll LOVE IT!
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Monday, December 2, 2013

Cyber Deals Came Early

Happy shopping my friends!! It was pretty much like Christmas today at our house! First, because I invested in some of those Beachbody deals I shared last week. So excited to use it all!! Here's what I got:

 
-Energy and Endurance Formula - Combats workout fatigue with a quick, convenient dose of natural energizers, nitric oxide boosters, and B vitamins!
-Swiss Ball + 2 Medicine Ball Combo Pack - Because my at-home gym is lacking!

Then, Joe got his birthday present delivered finally...it takes up the entire living room.

Props to the first person to correctly name this man toy.
 
However, it was delivered looking like this and I was pretty disappointed. I waited 4.5 weeks on backorder for this present, and this is what I got! I don't even mind if it was the floor sample or something, but at least put more effort into trying to make it look nice. (Bass Pro Shops)

 
This weekend was PSU vs. Wisconsin and my alma mater came out on top!!! It was so exciting to watch (even though I was working at the same time). I was able to find my friends out in the stadium and sit with them for the 4th quarter. And this weekend, its PSU vs. Wisconsin in Ice Hockey!! I can't handle all this excitement!


Also, we got our Christmas Tree yesterday! HAPPY HOLIDAYS!!



Tomorrow's workout: TurboFire HIIT 25 and Abs
Tomorrow's Dinner: Cod (I'll post the recipe after I decide if its delicious or not :)
 

 
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