A Bench Press Beauty

It’s Tuesday, which means it’s Biggest Loser night!  I haven’t forgotten about my Biggest Loser weigh-ins (week 1 and week 2 recap), but I still need to buy a new scale.  My scale at home is jacked.  No excuses but I’ll totally update y’all on my weight soon!

Today I continued my Get-in-Shape challenge and am feeling great!

Tuesday, October 18 Food Journal

  • Breakfast – 2 cups of coffee (wasn’t hungry when I woke up)
  • Snack – Banana
  • Lunch – Sweet potato, lettuce with dressing, pear, mango kombucha
  • Snack- pumpkin fluff, apple, cottage cheese
  • Post Workout- Luna protein bar
  • Dinner – Salmon with lime, lentil pilaf, side salad

When all was said in done, I…

  • Ate 3 servings of fruit and 4 servings of vegetables (7 out of 9 servings)
  • Lifted Weights
  • Drank 8 glasses of water (8 out of 8 )
  • Took a multivitamin and vitamin D

My workout today was fantastic.  I really love lifting weights and felt great both during and afterward my workout.

  • Bench press — 2 sets of 10 at 65 pounds
  • Bench press — 3 sets of 8 at 95 pounds
  • Wide grip bench press — 3 sets of 10 at 45 pounds
  • Leg lifts (abs) — 3 sets of 10
  • Snatch — 3 sets of 8 at 45 pounds (bar only as they did not have bumper plates at the gym)
  • Leg Press — 4 sets of 8 at 225 pounds
  • Lat. Pull down — 3 sets of 8 at 70 pounds

My knees have been giving me a little trouble lately, so I focused on my upper body today and incorporated a little leg press.  My knee pain is usually linked to tight hamstrings, IT band, and weak quads.  Stretching has been key and working on my leg strength.  If it continues though, I may have to make my way to the doctor as I don’t want an injury to develop.

As for tomorrow, there is a LOT of rain headed towards DC so Neal and I have moved our 4 mile run to Thursday morning.  I actually love running in the rain, but it’ll be good to have a day off tomorrow.

I hope y’all had a great Tuesday and I hope you have an even better hump day!


Get-in-Shape Checklist

The trees are starting to change colors here in Washington, DC.

I just love walking to work and passing all of the shades of yellow, red, and orange.

Especially when I have a Starbucks in my hand!

Lets just say I was one happy girl this morning, especially with a 30 minute run under my belt.

While perusing The Knot, I found this awesome Get-in-Shape Checklist.  I LOVE how simple it is.

  • Eat 9 servings of fruits and/or vegetables a day
  • Exercise each day
  • Drink 8 glasses of water
  • Take a multivitamin

Today was my first day using the checklist and I thought it was fantastic.  Eating 9 servings of fruits and/or vegetables was actually really tough.  Here’s what my day looked like…

  • Breakfast – Bowl of Special K cereal with skim milk
  • Snack – Pear
  • Lunch – Veggie patty on 2 slices of potato bread, apple, pumpkin fluff, yogurt
  • Dinner – steak tacos in corn tortillas with pico de gallo and sour cream

When all was said in done, I…

  • Ate 2 servings of fruit and 3 servings of vegetables (5 out of 9 servings)
  • Ran for 30 minutes with Neal this morning
  • Drank 8 glasses of water (8 out of 8 )
  • Took multivitamin and vitamin D

Focusing on eating 9 servings of fruits and/or vegetables really impacted what I ate today.  Looking back I could have added a banana to my bowl of cereal this morning and I could have had either a salad for dinner or the vegetable fajitas.  I also need to make sure I refill my Nalgene water bottle at the start of every work day, it makes a big difference in the amount of water I consume each day.

I really like how I’m feeling, even after 1 day.  Tomorrow (Tuesday), I am going to add fruit to my breakfast, add a veggie to my lunch, and add veggies to my dinner.  With those additions, I should be able to eat my 9 servings of fruits and/or vegetables!

What’s on your get-in-shape checklist?

27th Birthday Recap

I had an amazing birthday!!  This week started out with a bang as Neal proposed on Monday night!  I didn’t think it could get any better… but it really was an amazing week.  Although Neal and I both got really sick this week, living on cloud nine kept my mind off of my runny nose, sore throat and cough.

This morning Neal and I went on a 7 mile run, part of our 15K training.  I was so excited to see a birthday cake on my FT7 this morning!  Too cute!  But today, I wore by new Garmin Forerunner 305!  It was a birthday present from my parents and I just couldn’t wait to use it today.

The weather was absolutely amazing today.  The air was crisp and there was this amazing breeze.  Neal and I started our run along the George Washington Parkway on the Mt. Vernon Trail at mile marker 12.

Our run took us past the airport, around Gravelly Point (right where the airplanes take off and land), and right to the 14th street bridge.

It is so amazing running past the monuments.  Runs like this remind me of why I love Washington, DC so much.

Neal and I had a fantastic run and felt great afterwards!

7 miles

  • Mile 1- 00:11:57
  • Mile 2- 00:11:42
  • Mile 3- 00:11:28
  • Mile 4- 00:11:38
  • Mile 5- 00:12:15
  • Mile 6- 00:11:42
  • Mile 7- 00:11:39
  • Total time- 01:22:24
  • Total calories- 1180 calories burned

Afterwards we headed strait over to Tropical Smoothie Cafe!  Nothing better than an ice cold fruit smoothie after a long run.  Once we were cooled down we headed over to Whole Foods (Kombucha drinks, honeycrisp apples, bananas, NuGo bars, and sunflower butter) and Giant (a few odds and ends).

Once home, we settled in and watched the Redskins game.  Sadly they lost but I got a rockin’ 20 minute nap in during the 2nd quarter!

After the game, Neal and I got dolled up and went out to dinner.  Over the past 2 years, we’ve gone to the Cheesecake Factory for both of our birthdays.  It’s become a birthday tradition I guess.

Dinner was awesome and I’m happy I burned those 1180 calories this morning!  After dinner we headed over to Barnes and Noble where I did a little perusing for wedding ideas.  Here’s what caught my eye…

Place seating board with clothes pins

Antique dinner plate table numbers

Isle decorations-- LOVE!

Reception decorations.. Love Love Love

I had a wonderful 27th birthday!  I’m so thankful for all of the birthday wishes and appreciate all of the wonderful people in my life.  Last year was a lot of fun and I’m really looking forward to all that this year has in store.

I’m starting out today with a 30 minute run with Neal and then am planning to use my free Starbucks birthday coupon before heading into work.  After work I’m having dinner with Randy, the other love in my life!

This week I’m focusing on eating 9 servings of fruits or vegetables a day and drinking at least 8 glasses of water a day.  Two mini goals but I know they can impact my diet in a huge way.   Oh and be sure to check out my 28 goals before turning 28 next year!

Have a very happy Monday everyone!  Any plans this week?  What mini goals do you have this week to impact your health in a very positive way?

28 before 28

I love setting goals and creating to-do lists, so I thought creating a list of things I want to do or plan to do before turning 28 next year would be a good idea!  As I shared the other day, this is the first year that my age has really hit me.  Maybe it’s because Neal and I are getting married and we’re starting to talk more about our future, but either way I feel like I’m getting older.

Health and Fitness

1.  Meet with a nutritionist/registered dietitian
2.  Eat more fruits and veggies
3.  Cut back on sweets
4.  Reach 199 pounds!
5.  Create a weight lifting routine
6.  Continue to run after 15K and maintain ability to run 8-10 miles with ease
7.  Become a certified spin instructor


8.  Continue to develop Coffee, Cake and Cardio
9.  Redesign Coffee, Cake and Cardio
10.  Host a giveaway each month on Coffee, Cake, and Cardio

Neal and I

11.  Plan a nice date night once a month with Neal
12.  Downsize my apartment (and encourage Neal to do the same) before we move in together
13.  Move into Neal’s and my first home together!
14.  Plan our wedding and stay under budget
15.  Get married!
16.  Plan out 2012 trip to Australia
17.  Plan our 2013 trip to Europe
18.  Develop a savings plan


19.  Graduate from Kansas State University with my masters degree
20.  Take tap dance classes
21.  Finish my high school scrapbook
22.  Learn how to knit hats
23.  Plan a girls weekend
24.  Recover all of my photos and documents from my old laptop
25.  Save and organize all digital photos in one, safe place
26.  Buy and iPhone
27.  Read 4 non graduate school related books
28.  Pursue coaching discus and shot-put at a local high school

Here’s to another great year!

Cookies and a Makeover

The air is crisp and the sun is out… I don’t think I could ask for more!  Lately the weather has been a tad spring like, which is nice in the spring but I really want fall to be here and to stick around for awhile.  Today in DC there is a strong breeze and it’s just beautiful.  Can’t wait to make it out to the farmers market in a bit!

So who doesn’t love sugar cookies?  I’ve been feeling festive so I whipped up a batch of these babies.

Halloween Sugar Cookies


  • 2 3/4 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 cup butter, softened
  • 1 1/2 cups white sugar
  • 1 egg
  • 1 teaspoon vanilla extract
  • Buttercream frosting
  • Red food coloring
  • Yellow food coloring
  • Black sprinkles
  1. Preheat oven to 375 degrees F (190 degrees C). In a small bowl, stir together flour, baking soda, and baking powder. Set aside.
  2. In a large bowl, cream together the butter and sugar until smooth. Beat in egg and vanilla. Gradually blend in the dry ingredients. Roll rounded teaspoonfuls of dough into balls, and place onto ungreased cookie sheets.
  3. Bake 8 to 10 minutes in the preheated oven, or until golden. Let stand on cookie sheet two minutes before removing to cool on wire racks.

Recipe from allrecipes.com

  1. To create a glaze, place half of the jar of frosting into a microwave safe bowl.  Follow your food dye’s instructions for creating the color orange.  I placed 4 drops of red and 12 drops of yellow into the frosting and mixed thoroughly.
       2.   Next microwave the bowl of frosting for 30 seconds.  This will create a light and smooth glaze.
       3.   Once the cookies have cooled you can begin glazing the cookies.
        4.   Add sprinkles and voila!
This week I also went to an awesome Mary Kay party, hosted by the one and only Liz!
We had a really awesome time using the Mary Kay skin care line and putting on makeup.

After using the skin care system

and makeup -- had to go for the red lips!

It was a great girls night out and I hope to do it again some time!

Well laundry is done, so I’m off to do some folding and then enjoy this awesome weather!  Today Neal and I are going to the farmers market, checking out a wedding venue (AHHH) and then watching the Iowa game!  Tomorrow we have a 7 mile run, woop woop!

Have a fantastic Saturday everyone!!

27 Accomplishments in 27 Years

Here’s a look at some of my accomplishments from my first 27 years of life…

1984 — Drank a lot of breast milk

1985 — If only I wore a pedometer, I was a walking queen

1986 —  I enjoyed my last year as the only child in my family.  So glad I have my sibs now though!

1987 —  Fell in love with My Little Ponies and learned how much I hate peach oatmeal.

1988 —  I learned how to give my stuffed animals hair cuts.

1989 —  I learned how to cut my own bangs.

1990 —  I watched ET, Dirty Dancing, and the Indian Jones Trilogy more that year than I have my entire life.

1991 —  I became a fashionista

1992 — If I remember correctly, I rocked the house collecting earth worms for a science project worm farm.

1993 —  I learned that stealing Troll stickers from your classmates backpacks is bad.

1994 —  I won the 25 meter dash at the school Olympics.  I was kinda a big deal in the 4th grade.

1995 —  I had my first real crush (Ely) and my first real rejection.  Makes me laugh now.  Giving him a pack of gum and love note was a bad idea.

1996 —  I sold a heck of a lot of Girl Scout cookies!  I was the cookie selling queen in my neighborhood.

1997 — I made the cheerleading squad

1998 —  I made the cheerleading squad

1999 —  I fell in love with the discus throw

2000 —  I began to read and study the bible and understand the scriptures.

2001 —  I’m pretty sure all of my sick days that year were just excuses to stay home and watch “A Baby Story” and “A Wedding Story”.  OH and I got my first job at Baskin Robbins.

2002 — Won 1st place at the Texas Women’s Powerlifting State Championship, graduate from High School, and Started my first year as a collegiate student-athlete in track and field.

2003 —  I learned that tapping on a window to upset a bee hive is a bad idea when you’re a strong woman.  I have a scar on my hand to prove it.

2004 —  I transferred to George Mason and fell in love with the hammer throw

2005 —  I moved into my first dorm as a senior in college and loved every minute of it!

2006 — Graduated from college and accepted my first job at Dartmouth College.

2007 — Lost 50 pounds

2008 — Traveled to Europe to visit friends in Germany and family in England, a trip I will never regret.

2009 — Met the man of my dreams and started graduate school.

2010 —  Ran the Country Music Half Marathon with TEAM in Training

2011 —  Started blogging!

I’ve lived a pretty fun life so far.  I have a wonderful family, a loving and supportive boyfriend, an amazing career, hobbies I love, and hopefully a lot of year ahead of me.  Here’s to having lived 27 years!!  Turning 27 is going to rock the house on Sunday.

Happy Friday… Sadly I have the cold Neal had but at least it’s almost the weekend!  I hope y’all have a great day!

One Sick Fiance

Poor Neal.  He’s hasn’t been feeling too well this past week and ever since the engagement he’s been super sick.  I love taking care of him though.  Although I hate seeing him sick, I just love how some men act when they’re sick.  They’re so incredibly sweet, needy, and cuddly… I just love it.  I get to jump into Wife/Mommy role, which I love.

Aside from Neal being sick, life has been so awesome.  I stare at my ring all the time.  I’m just so excited!  I’m so happy we’re engaged!

Neal and I decided that we’re going to get married here in Washington, DC on July 7, 2012.  There’s plenty of planning to do, but with graduate school and work, taking it week to week is the plan.  I’m excited to be planning our wedding together though and am definitely going to enjoy the ride (and I’m excited for y’all to come along for the ride too).

Wedding Planning Week 1 (October 10-16)

  • Finalize budget
  • Research venues
  • Research churches
  • Finalize photographer

Neal got an “engagement present” from me today…

The Engaged Groom — Woop Woop.  I thought it might be a good read for him if he’s interested.  He was pretty excited… but I think it’s more because he’s a groom and a fiance.  I also made Neal a celebratory Pumpkin Spice cake!

3 ingredient Pumpkin Spice Cake

          1.  1 box of Duncan Hines Spice Cake mix

          2.  1 can of pumpkin

          3.  1/3 cup water

Combine all of the ingredients, pour into a 9 x 9 inch baking dish, and bake at 350 degrees for 30 minutes.

This cake is fantastic.  It came out of the oven light and fluffy and tastes like fall!  I enjoyed it plain but it was also really tasty with some butter cream frosting.

Thank you all for the wonderful notes and congratulations on this week!  I’m thrilled to be engaged to Neal and am so excited to share all about it on Coffee, Cake and Cardio!!