Sunday, May 24, 2015

Guess What? You actually DO have time to workout!

“I’m so busy, I just don’t have time to workout.” This is something I hear ALL THE TIME from people who want to better their health and fitness, but feel they don’t have enough hours in their day to squeeze in a little exercise.



IMG_5545


I will be the first to admit that I’ve been there. Those three limiting words, “I’m too busy”, use to flow from my mouth way too often as an excuse for my lack of fitness. This is a dangerous mindset that is plaguing our society and it’s something we need to recognize and take control over! WE DECIDE what we do with our time.



IMG_5285


Being busy is no justification; it’s our reality. We all have the same 24 hours in a day to be divided between work, family, sleep, responsibilities, commitments, etc. The ways in which we maximize and prioritize our time on a daily basis ultimately determine the direction in which we take our life. And let’s be honest, investing in your health and fitness will allow you to be a better spouse, parent, employee, and friend. If your wellbeing is truly important to you, you will make the time in your crazy busy day to fit in a little exercise!


 IMG_5540


So just remember, it is simply a CHOICE. You decide to pursue being healthy as a part of your busy days, or you decide not to. If you are committing to saying YES to a healthier you, then here are five ways to help you squeeze in those workouts:




  1. Get it on the Calendar! Whether you use an old school paper planner, a simple wall calendar, or an online time management system to schedule your day, make sure to plug in a time to workout. This doesn’t mean you have to carve out an hour or two to hit the gym, everyone can find at least 30 minutes to work up a sweat (yes, everyone!). So, write it down on your calendar and follow through with the commitment! Your time is so valuable, so when you take the time to prioritize and make a schedule for yourself, it is imperative that you stick to your plan!







  1. Learn to Master the Art of Multi-Tasking! Do you have phone calls to make or a conference call to listen in on? Plug in your headphones and head out for a walk! Need to get some reading or some studying done? You can do that while you jog on the treadmill or elliptical or do a little stationary biking! Will these be your most effective workouts? No, they probably won’t be. However, this is a great way to get your heart rate up a little and sneak in some exercise on the most chaotic days when everything on your to-do list seems to be a top-priority and there isn’t much of a margin to cut out half an hour solely for working out. Don’t get me wrong, this should never become your main source of daily exercise, but it’s good in pinch and it’s a great added bonus to burn some extra calories in addition to a focused workout as well! Being able to multi-task in an efficient way is one of the reasons I love home-workouts such as 21 Day Fix and PiYo.   These short workouts allow me to do chores at home like the laundry while also doing a quick, intense, and focused workout (I can pause for a minute as needed to switch the laundry or whatever needs to be done!). I’m able to kill two birds with one stone with my at-home fitness DVDs!







  1. Put a Little Skin in the Game! Invest in a fitness program, race, club membership, or some type of class. By investing money into your fitness goals, you are more likely to follow through and make time for your workouts. It’s fun to have something to work towards as well such as a half-marathon if you’re a runner or maybe paying to compete in a bikini competition! Another way to invest in your fitness is to reward yourself for your workouts. Put a dollar or two into a jar every time you exercise and then once you have enough money saved up, treat yourself to something special like a hot-stone massage or a new workout outfit!







  1. Take Your Bike! Do you live within 4 or 5 miles of your job? If you do, why not ditch your commute and either bike or run to work? This may require some adjustments such as leaving some nice work clothes at the office to change into, or buying a backpack to carry your laptop in for example, but it’s worth the time and energy it will take to adapt to this new routine. You have to get to work anyway, so you may as well double up and knock out that workout while you’re at it!







  1. Become an Early Bird! Studies have shown that people who wake up early tend to be more productive than those who don’t. I am not suggesting that you exchange sleep for fitness (unless you are sleeping more than 7 hours each night, then you do have some time to cut into right there!), but if you schedule your days to start early and end at a reasonable time to ensure proper sleep, you are setting yourself up for greater success. I like to get my workouts in first thing in the morning so that I don’t even have to think about it for the rest of the day. My alarm goes off at 4:00am, I typically head to my computer to answer a few emails and do about an hour of work and then I hit my basement and push play on my workout DVD! If you have a hard time getting out of bed or you are tempted to push the snooze button, set the alarm on your phone and put your phone in another room so that you have to physically get out of bed to turn it off. I also often sleep in my workout clothes so that it seems less “difficult” to workout since I am already dressed and ready to go!




  IMG_5291



As always, I wish you great health! I hope that starting today you will make your health and wellness a priority in your life and that you will invest in it on a regular basis!


 AleenaRooyakker_XoXo_M

“I’m so busy, I just don’t have time to workout.” This is something I hear ALL THE TIME from people who want to better their health and fitness, but feel they don’t have enough hours in their day to squeeze in a little exercise.


 

I will be the first to admit that I’ve been there. Those three limiting words, “I’m too busy”, use to flow from my mouth way too often as an excuse for my lack of fitness. This is a dangerous mindset that is plaguing our society and it’s something we need to recognize and take control over! WE DECIDE what we do with our time.


IMG_5545


Being busy is no justification; it’s our reality. We all have the same 24 hours in a day to be divided between work, family, sleep, responsibilities, commitments, etc. The ways in which we maximize and prioritize our time on a daily basis ultimately determine the direction in which we take our life. And let’s be honest, investing in your health and fitness will allow you to be a better spouse, parent, employee, and friend. If your well-being is truly important to you, you will make the time in your crazy busy day to fit in a little exercise!


IMG_5285


So just remember, it is simply a CHOICE. You decide to pursue being healthy as a part of your busy days, or you decide not to. If you are committing to saying YES to a healthier you, then here are five ways to help you squeeze in those workouts:




  1.    IMG_5540


     Whether you use an old school paper planner, a simple wall calendar, or an online time management system to schedule your day, make sure to plug in a time to workout. This doesn’t mean you have to carve out an hour or two to hit the gym, everyone can find at least 30 minutes to work up a sweat (yes, everyone!). So, write it down on your calendar and follow through with the commitment! Your time is so valuable, so when you take the time to prioritize and make a schedule for yourself, it is imperative that you stick to your plan!







  1. Learn to Master the Art of Multi-Tasking! Do you have phone calls to make or a conference call to listen in on? Plug in your headphones and head out for a walk! Need to get some reading or some studying done? You can do that while you jog on the treadmill or elliptical or do a little stationary biking! Will these be your most effective workouts? No, they probably won’t be. However, this is a great way to get your heart rate up a little and sneak in some exercise on the most chaotic days when everything on your to-do list seems to be a top-priority and there isn’t much of a margin to cut out half an hour solely for working out. Don’t get me wrong, this should never become your main source of daily exercise, but it’s good in pinch and it’s a great added bonus to burn some extra calories in addition to a focused workout as well! Being able to multi-task in an efficient way is one of the reasons I love home-workouts such as 21 Day Fix and PiYo.   These short workouts allow me to do chores at home like the laundry while also doing a quick, intense, and focused workout (I can pause for a minute as needed to switch the laundry or whatever needs to be done!). I’m able to kill two birds with one stone with my at-home fitness DVDs!







  1. Put a Little Skin in the Game! Invest in a fitness program, race, club membership, or some type of class. By investing money into your fitness goals, you are more likely to follow through and make time for your workouts. It’s fun to have something to work towards as well such as a half-marathon if you’re a runner or maybe paying to compete in a bikini competition! Another way to invest in your fitness is to reward yourself for your workouts. Put a dollar or two into a jar every time you exercise and then once you have enough money saved up, treat yourself to something special like a hot-stone massage or a new workout outfit!







  1. Take Your Bike! Do you live within 4 or 5 miles of your job? If you do, why not ditch your commute and either bike or run to work? This may require some adjustments such as leaving some nice work clothes at the office to change into, or buying a backpack to carry your laptop in for example, but it’s worth the time and energy it will take to adapt to this new routine. You have to get to work anyway, so you may as well double up and knock out that workout while you’re at it!







  1. Become an Early Bird! Studies have shown that people who wake up early tend to be more productive than those who don’t. I am not suggesting that you exchange sleep for fitness (unless you are sleeping more than 7 hours each night, then you do have some time to cut into right there!), but if you schedule your days to start early and end at a reasonable time to ensure proper sleep, you are setting yourself up for greater success. I like to get my workouts in first thing in the morning so that I don’t even have to think about it for the rest of the day. My alarm goes off at 4:00am, I typically head to my computer to answer a few emails and do about an hour of work and then I hit my basement and push play on my workout DVD! If you have a hard time getting out of bed or you are tempted to push the snooze button, set the alarm on your phone and put your phone in another room so that you have to physically get out of bed to turn it off. I also often sleep in my workout clothes so that it seems less “difficult” to workout since I am already dressed and ready to go!


    IMG_5291






As always, I wish you great health! I hope that starting today you will make your health and wellness a priority in your life and that you will invest in it on a regular basis!


 

Wednesday, May 13, 2015

Homemade, Dark-Chocolate Peanut Butter Cups



image

Homemade, Dark-Chocolate Peanut Butter Cups

Total Time: 36 min.
Prep Time: 5 min.
Cooking Time: 1 min.
Yield: 12 peanut butter cups

Ingredients:

¼ cup dark chocolate morsels
2 scoops Chocolate Vegan Shakeology
1 Tbsp. psyllium husk powder
½ cup pumpkin puree
6 tsp. all-natural smooth peanut butter, divided use

Preparation:
1. Prepare twelve mini muffin cups by lining with muffin papers.
2. Place morsels in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside.
3. Place Shakeology, psyllium husk, and pumpkin in a food processor. Pulse until it forms a dough.
4. Divide dough into 12 small balls; place each ball in a muffin cup. Press dough down into a flat disk with a depression in the middle. Place ½ tsp. peanut butter in each depression.
5. Drizzle melted morsels evenly over each peanut butter cup; spread to create a thin chocolate layer on top.
6. Freeze for 30 minutes, or until chocolate hardens.

Monday, May 11, 2015

9 Things You May Not Know About Me

Here are some random things that you may not know about me!  


1) I have perfect eyesight but sometimes I wear glasses! Okay…so I haven’t done this in a while but I’m thinking about buying another pair soon. Glasses are so stinkin’ CUTE, you guys! They are such a fun accessory and just because I have great eyesight doesn’t mean I should have to miss out on all of this awesomeness, right?! So there you have it…next time you see me sporting a pair of adorable eye-glasses you will know my secret ;)




2) I have lived in four different countries (10 different cities)! I grew up in Washington State, studied abroad twice living in both Mexico and Spain, became a nanny in Germany after graduating college, moved to Wisconsin where my husband grew up, and now we are planting roots in Minnesota!


 

Germany


Mexico (crammed on a little vw bus on my daily commute!)


Spain


3) I’m a Vegetarian! Who would have guessed that a small town country girl who use to raise pigs for slaughter, one whose name was Breakfast, would become a vegetarian?! I clearly did not grow up without eating meat, but I made the choice to become a vegetarian about a year and a half ago. This decision was the result of being introduced to some eye-opening documentaries followed by a lot of research related to the ways that our bodies operate with and without animal products. As someone whose diet was flooded with chicken on a daily basis, the transition was difficult in the first couple of months, but I have never looked back because I truly believe that I am making the healthiest choice for myself by giving up meat (and after this long, the thought of eating it is not even slightly tempting).



4) I met my husband online! We lived in separate states and “dated” over the internet/phone for about three months before meeting in person. I moved to Houston where he was living at the time, we dated for real for only four months before getting engaged, and then we were married nine months later! We’ve now been married five years and becoming his wife was one of the best decisions I have ever made!



5) We are adopting three Ethiopian Children! Fostering and adoption have long been a desire on my heart. I was a foster mom for eight months before I married Patrick and the experience was unlike anything I have ever done before-it was something so special! In December 2013 Patrick and I began the process to adopt from Africa and since the process is a long one, we are still waiting to meet and bring our kiddos home with us. We can’t wait to be their parents! 

(updated to show you their picture!  They are home with us now!!)

6) I have a super competitive nature! Sports, games, business…doesn’t matter what it is, if you put a challenge in front of me I am instantly motivated to bust my buns and pull out a win! Funny Fact: When Patrick and I were first married, we had to quit playing games together at home because we are both so competitive that every night one of us would end up going to bed angry! Thankfully we have since overcome this and we can enjoy our games, win or lose, but that competitive bone runs deep!

7) I come across as a very outgoing person, but inside I feel super shy! If we are meeting in person for the first time, odds are that I am feeling a little nervous about it! Don’t get me wrong, I really do love meeting new people, but something about it makes me feel really shy. Same thing if you put me in a room with a lot of people (especially if I don’t know a lot of them) or if I am made the center of attention within a group—it kind of makes me want to be a turtle and hide in my shell. For some crazy reason though, my personality overcomes these feelings and you would probably never realize this about me. Weird…I know…does anyone else ever feel like this?!

8) I have never broken a bone! Knock on wood, right? The thought of this kind of boggles my mind, especially considering how aggressive I use to be playing sports growing up! I have come close a couple of times (getting stepped on by a horse and ramming my shin into a steel compost machine while sledding in the dark), but my bones have held strong!

9) I am totally scared of the dark! You would think this would be something I would have grown out of by now, but…nope, still terrified! I think I must have watched too many scary movies! I have worst-case scenarios constantly flowing through my mind when I am alone in the dark (including when I am at my house alone at night)! Every tiny sound is magnified and gets my heart racing like crazy!


So there it is…9 things you may not have known about me! I would love to hear some of your quirky, unusual, or hidden qualities and life experiences—share one with me in the comments below!