7 day meal prep for 2!

Hey friends! Tomorrow starts day 1 of my 24 Day Challenge and so I will be LASER FOCUSED with prepping. I decided to share with you my meal plan & grocery guide over the course of the next 24 days. This blog contains the first week (cleanse approved meals).

Like every week, I search online to find well balanced recipes, and then I plug them into a calendar. I'm a visual person, so this really helps me figure out how many meals I need.

From there I created my grocery list. 

Parmesan crustedcod & Broccoli

INGREDIENTS

1. ¾ cup freshly grated Parmesan cheese
2.  2 teaspoons paprika
3. 1 tablespoon chopped fresh parsley
4. ¼ teaspoon sea salt
5. 1 tablespoon extra virgin olive oil
6. 4 cod filets (about 6 oz. each)
7. lemon, cut into wedges
8. Broccoli 

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Baked spinach turkey meatball,veggies, whole grain pasta

INGREDIENTS

1. 10 Oz Fresh Spinach (or frozen Spinach, defrosted and excess water removed)
2. 1.25 lbs 93/7 Ground Turkey
3. 1 Large Egg, beaten
4. 1/2 Cup Oat Flour or Breadcrumbs
5. 3/4 Cup Onions or Green Onions, finely chopped
6. 1 Tbsp Garlic, finely chopped
7. 1/2 Tbsp Dried Parsley (or 1.5 Tbsp of Fresh Parsely, chopped)
8. 2 Tsp Olive Oil
9. 1/2 Tsp Oregano
10. 1/4 Tsp Red Pepper Flakes
11. Salt & Black Pepper to taste
12. Cooking Spray
13. Optional: 1/2 Tbsp Brown Sugar or Honey (recommended if using oat flour)
14. Frozen/Fresh veggie as side (I used broccoli)
15. Whole grain pasta (make sure to measure portion size! :) ) 
16. Low sugar/low sodium pasta sauce 

Chicken Tortilla Soup

INGREDIENTS 

1. 2 1/2 (14.5 oz) cans low-sodium chicken broth (4 1/2 cups)
2. 1 (14.5 oz) can petite diced tomatoes
3. 1 1/4 cups finely chopped yellow onion
4. 3 cloves garlic, minced
5. 1 Tbsp chili powder
6. 2 tsp ground cumin
7. 3/4 tsp paprika
8. 1/2 tsp ground coriander
9. Salt and freshly ground black pepper, to taste
10. 1 1/2 lbs boneless skinless chicken breasts
11. 1 (14.5 oz) can black beans, drained and rinsed
12. 1 1/2 cups frozen corn
13. 1 Tbsp fresh lime juice
14. 1/4 cup chopped fresh cilantro

For serving:

1. Tortilla strips or tortilla chips **OMIT IF ON CLEANSE**
2.  Shredded cheddar or monterey jack cheese **OMIT IF ON CLEANSE**
3. Diced avocado, diced roma tomatoes, sour cream/plain greek yogurt (optional)

Mason Jar Salad:

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Layer bottom to top:Bolthouse Farms Greek yogurt dressing or vinaigrette of choice. 
Chopped Veggies of Choice (I did tomatoes, peppers, onions, carrots)
Romaine/Green leaf/Spring mix (Whatever is on sale. I got a head of Organic Green leaf lettuce for $1.50)

One pan chicken pesto

INGREDIENTS

1. 2 tablespoons olive oil

2. 1 pound chicken thighs, boneless and skinless, sliced into strips

3. 1/3 cup sun-dried tomatoes, drained of oil, chopped

4. 1 pound asparagus, ends trimmed, cut in half, if large

5. 1/4 cup basil pesto

6. 1 cup cherry tomatoes, yellow and red, halved

Slow Cooker chicken enchilada quinoa

INGREDIENTS

1. 1 pound ground chicken
2.  1 1/2 cups uncooked quinoa, rinsed
3. 1 can (15-ounce) black beans, drained and rinsed
4. 1 cup frozen corn
5.   1 can (15-ounce) diced fire roasted tomatoes
6.  2 cloves garlic, minced
7. 1 medium onion, chopped
8. 1 or 2 jalapeno peppers, finely chopped (depending o the heat level you want)
9. 1 cup water
10. 1 can (10-ounces) enchilada sauce
11.  2 tablespoons Mexican chili powder
12. 1 tablespoon cumin
13. 2 teaspoons ground coriander
14. 1 cup shredded Mexican blend cheese
15. 3 green onions, chopped
16. 1/4 cup fresh cilantro, chopped

I compared grocery list to what I had in my pantry/freezer, and went shopping. Here was my grocery haul. All of this food for $77!

To start, I put the ingredients to the Tortilla soup in the slow cooker.

This is a picture when its done 

Next, I started the Parmesan crusted cod with broccoli and put it in the oven.

Finished! I sampled a piece, its sooooo gooooood! 

While that was cooking, I threw some brown rice & frozen veggies (peas and carrrots) in my rice cooker with chicken broth. I am following the 24DC guide, and so I am trying to eat a veggie, protein, and complex carb with every meal. If you dont have a rice cooker, you can do the same in a pot on the stove. 

While the fish, broccoli and rice cooked, I started prepping for my turkey spinach meatballs. 

Finished product! 

The cod only took 15-20 mins to cook, and so I was able to throw the meatballs in the oven right after. Boil your water for pasta, add your sauce to cooked & drained noodles, and then throw your food in containers.

**Meal prep hack** Put frozen veggies in your container as a side. When you microwave your food, it will steam your veggies. 

Next up : One pan chicken pesto. This was extremely easy to make! 

Lastly, I made the enchilada quinoa slow cooker meal. In hindsight, I should have started this at the beginning with my other slow cooker meal and had them both cooking at the same time. 

And there you have it! 7 days of meals for 2!

If you'd like, you can also buy the grocery list and cook each meal before dinner and have the left overs for lunch. With Clint working 24H shifts at the fire station and with me working 10s at the urgent care, that is not feasible. 

Well, we are prepped and ready for this challenge! Tune in next week for another meal plan. 

Family Meal Planning!

"How do I meal prep for my entire family?" --- this is something I hear OFTEN. I don't have children YET, but I am from a large family, and so I wanted to share some of my favorite tips. 

First things first, you don't have to prep all your meals in one day, but you do have to PLAN them. If you're frugal like me, and on a time crunch, you'll want something healthy, easy, and convenient. 

So where do we start? Check your pantry and freezer for anything you can use. That'll save you some money! If you're a coupon clipper like me, you can plan to use those as well. (Look back at previous posts about Meal Prepping on a budget for more details). 

Recipes are literally floating all around you, you just have to utilize them! I personally like crockpot meals, freezer meals, & quick 15 minute meals like skillet meals. Pick 5 meals for Monday - Friday (or 7 meals if you want to plan Saturday and Sunday in advanced too), and write them on the calendar. From there, create your grocery list & head to the store! You can either toss it all in the crockpot before work, make it ahead of time like me, or make it the night of - choose whatever works best for you and your family! 

After your store run, your kitchen may look something like this..... 

After the store, wash/cut the produce that can be used in snacks or lunches. Invest in containers that help keep produce fresh for longer! Wash apples, peaches, etc and toss them in the fruit crisper. Wash lettuce and put in salad spinner. Wash carrots and put in container for an easy snack. (These are just some examples)

Now, lunches. Don't over complicate it! There's endless combinations that are healthy, well balanced, ANNNND children friendly. I remember the middle school days... I wanted lunchables, but it was the last thing my parents would buy me. They were expensive and had ZERO nutritional value. Make lunches fun by creating DIY lunchables and offering the kiddos, or your husband, options! 

Here are some of my favorite things that alone can be used as a snack, or combined can create a meal:

- Boars head lunchmeat (deli section-still technically processed but doesn't contain nitrites.)

- Sargento cheese 

- Ezekiel tortillas 

- Mixed nuts

- Hummus

- Hard boiled eggs 

- Peanut butter (I love Justin's Peanut Butter! Comes in mini packets for lunches, or you can buy the tub and put it in separate containers. Dip carrots, celery, peanut butter, or crackers!)

- Nut Thins crackers 

- Fresh fruit (apples to dip in peanut butter, berries, banana, etc)

- Fresh Veggies 

- Lara Bars, Kind Bars, AdvoBars (my favs!!) 

Now, mix & match!

- Turkey, cheese stick, crackers, hummus, carrots, berries, and trail mix. 

-turkey wrap, string cheese, crackers, hummus, carrots, and hard boiled egg. 

- Turkey Wrap, carrots, berries, hard boiled egg. 

Other easy meals can be created using a rotisserie chicken and some imagination! Add some hot sauce to the chicken, or pizza sauce, and make a quesadilla! 

Add some taco seasoning or salsa & your favorite Tex Mex seasoning, and you have a taco salad! 

If you don't want to prepare dinners ahead of time, that's ok! Shred a rotisserie chicken and toss it in a crock pot with some chopped veggies & Soup Mix, and you have a delicious fall soup by dinner time. 

Marinate a pork tenderloin & throw it in a crockpot with red potatos, carrots, and onions. 6-8 hours on low, and your house will smell HEAVENLY! 

If crockpots aren't for you, Google skillet meals!  Super easy, and typically take 10-30mins. This is a Mexican skillet meal that I am obsessed with. 

This process isn't meant to be overwhelming, which is why my next challenge group is focusing on Families!!! So whether you're solo or you're a family of many, I would LOVE for you to join my challenge group. It will focus on meal planning for the week, eating clean, gaining energy, and becoming more active. 

How do you enroll? Message me or email me (jesolgat@gmail.com) and we will set up a time to talk details. Warning : I will ask many questions, but it is only so I can customize this for you/your family! You pick your recipes, and I will help you execute the plan. I am SO excited about this challenge - it's a first of its kind! :) once you learn this process, I PROMISE that your weeks will be more organized and less overwhelming. 

Have a blessed week! I'm logging off to eat some chicken & veggie soup while watching college football. <3 

In good health, 

Jessie 

Rekindling the fire.

Well, I'M BACK! The past 2.5 years were pretty wild. Started PA School, got engaged, got married, finished PA School, relocated to Texas, and passed my boards. Now as take a moment to breathe, I can't help but feel my heart being drawn to another calling.

All my life I have wanted to help inspire people. My goal has always been to impact 1 million people (indirectly) before I die. Whether it's encouraging someone to exercise, convincing someone to get that mammogram/colonoscopy, teaching someone to eat clean and meal prep, promoting community service, or showing someone the gracious heart of God, I just want to be apart of their journey. I'm not actually counting the people I impact, but I'm going to continue moving forward and hope that I'm remembered as an inspiration to many.

A friend of mine inspired me. (For privacy, we will just call her B). I remember sitting on the couch after I completed my boards and I was browsing social media. Someone commented on B's page saying she looked amazing, so I did as any FB user would do, I went to B's page. HOLY COW! B lost 80 pounds over the last year! I think the biggest transformation was in her spirit. She was SO happy and radiant! And that's when the fire was rekindled...

photo credit

Many of you know that I have my own health and wellness coaching and solutions business that allowed me to help people virtually all over the country. Many of you may also wonder why I haven't posted anything about it in quite some time. Especially during clinicals in PA School, I unfortunately had to take a break in order to focus my attention on school. I still used the products and continued working out, but I wasn't able to help coach others. Well, B inspired me to jump back in. Yes, there is an immense amount of fear that comes with starting again....Like: What will people think? Will they think I failed the first time? What if they think I'm just trying to be a sales person?  What if people doubt me? What if they think this is a gimmic?

photo credit

As all of these thoughts rushed into my head, I stopped for a moment, and remembered my goal, my team, my vision.

GOAL: To provide solutions for others, whether it be weight loss, energy, performance, wellness, or earning a plan B income.

MY TEAM: The best group of individuals that uplift, inspire, and motivate me daily. They encourage me to add value to my life, and their support and friendship is incredible.

MY VISION: There are 2 big problems in America: Health and Finances. PA School has left me with a mortgage in student loans. I have watched friends do incredible and often unbelievable things - including finding debt freedom, so that's where I'm going. There are others looking for help with their finances and health too, so with the same vision in mind, we can tackle this problem.

I know people probably think I'm absolutely crazy, and that my dreams are larger than life and unreachable. I promise you, that's where I'm headed. Someday I will inspire you with my debt free success story, and you'll think, "Wow. She did it."

photo credit

-Jessie

Day 3: Calories

Well, today was a long day. From the sounds of it, this semester is going to be rough! For instance, tomorrow I have class from 9AM-6PM NON. STOP. Does that give me an excuse to not work out? Absolutely not. By the time this blog is done, I'll probably be left with only 5 hours to sleep. In PA School you have to make sacrifices - and mine is sleep. This program may be grueling, but it's definitely worth it. In the weirdest way, I like my little busy life. My day was so busy, that I'm actually typing out this blog while my hair dries! 

      

[I know what you're thinking: why did she wash her hair tonight if she is running in the morning?! The answer: I use dry shampoo after my workouts. Saves me SO much time to get ready for class!]

Despite my schedule, I'm still able to follow my challenge meal plan. I haven't cheated once yet! In part because I don't want to let you down, and because I really want to prove to myself that I can do this entire 24 day challenge without cheating ONCE. 

One thing that keeps me on my toes when making healthy food choices is counting calories. I know theres 'diets' out there that have you obsess over counting calories - and I don't want you to do that. I'm introducing this topic because I think it's important for people to realize the nutritional value of their food choices. Couting calories is a good way to start. 

To begin, search a calorie calculator. Generally it's some sort of generator that you plug in your age, gender, height, weight, and how many times you work out per week. BE HONEST! After that, it'll give you a number or a range. That, my friend, is your calorie limit.

To monitor my daily meals, I use an app called My Fitness Pal. (Add me as a friend!! Jesolgat is my username). If you dont have a smartphone, you can also go directly to their website. You can manually enter your calorie limit, goals, etc. After that, you can log your food. Theres a neat scan option so you can scan a barcode of your products. I scan EVERYTHING I can to be exact : lettuce, carrots, etc. Everything else I manually enter. This app is neat because I can even log my workouts. 

Counting calories is a useful tool when people need a little bit extra help understanding what they are eating. When I first started, I quickly learned that anything I made had much fewer calories than anything premade and store bought. You'll start microwaving less and less, and meal planning more and more. :) 

Counting calories wasn't always a "thing". After the food industry made products loaded with things like sugar, people noticed rapid weight gain. To resolve this, calorie limits were set in place to help people. My hope (and my hope for you) is to never have to count a calorie again. To eat such healthy, clean, homemade meals, that counting calories is essentially useless! Our country is far from that goal though. 

Oh - and for your health and my sanity - give up all pop/soda/coke/whatever you call it. It is LITERALLY poison. Watch 'Food For Change.' I know I keep bringing up that documentary, but you'll quickly reassess what you put in your mouth. 

Wellllllll - I'm off to bed! If you want to try the workout I did today, I found them both on Pinterest. 

                                                                        

                                                               

Wake up call!

So here it is.. Day 1 of my 24 Day Challenge. 

I forgot how excited I got to do these things!! I woke up, threw on my tightest clothes for my before pictures and measurements, and laid out every product that I needed to take today. I previewed my before pictures, and thats when all of my excitement crashed and burned. 

                 

I thought to myself, "Wow Jess, you really let yourself go over the holidays.." Here you have it: a fluffier, exhausted version of myself.  After my self esteem was destroyed, I had to drink that fiber drink. I'm a texture person, and there is just no getting around this drink. Picture this: my scrunched up face, my plugged nose... Gulp one.. Gulp two.. Gulp three.. Phew, I didn't puke.. Day 1 Success. OK, Its not THAT bad. In fact, I love doing the cleanse portion of the challenge. Its so worth it. Whats not worth it is all that junk I devoured over break

In hindsight, I have no idea why I took a 4 week vacation from being healthy. I had a 4 week break from school for the holidays, and I literally stopped caring about myself for some unknown reason. I BARELY worked out, I didn't take any of the products I normally did, and I ate food that literally made me ILL. Yes. Physically ill. I was nauseous, tired, and had headaches almost every single day. It never occured to me that I was eating complete garbage for meals. Cookies, ohhhh the cookies! And take out food, ughh. I want to puke just thinking about it!

The last few days of my Christmas break, I decided to watch some Netflix. I clicked on "Hungry For Change" and in that moment, I realized SO much. It finally occured to me that what I was consuming was making me sick. After that, I watched "Fat, Sick, and Nearly Dead." Again- FLOORED. I hope everyone in the world watches these. I'm still speechless! Clint told me months ago to watch these, and I heard him, but never listened. I guess I should listen to him more often.. whoopsies. 

I hope more people have a similar wake up call like I did. Yeah, I only took a 4 week break, but those 4 weeks had physical effects on my body.

Today not only was the beginning of my 3rd semester in PA School, but it was also Day 1 of my 24 Day Challenge. I know I'll be successful because I planned AHEAD for this challenge. In fact, I have 2 other classmates/amazing friends that are joining me. We've meal prepped for the entire week, and even mapped out our workouts! We clearly aren't Type A.... ;) ANYHOW. Together we meal planned with clean, minimally processed, healthy food. This planning isn't ending in 24 days. Ohhh no! I'll be doing this forever I hope! 

If you're interested in learning how to meal plan, we first went and searched for recipes on Pinterest. Since we are away from home for about 9+ hours a day, we needed meals that could be prepared ahead of time, frozen, and cooked in a crockpot later. With the help of this handy dandy website: http://organizerbyday.blogspot.com/2013/11/20-crockpot-meals-under-20.html?m=1,  we successfully found meals that worked! We wrote out our grocery list, added any useful electronic coupons to our Kroger Card to save us money, and went to the store. After purchasing the entire produce section (but really....), we went home, prepared the meals, and stowed them in the freezer. 

For exercise: we are planning on doing a mix of running (prepping for half marathon!) and interval workouts. Oh yeah, and we have to work out at 6 in the morning because we have no other time. I keep reminding myself; "You've got to want it. It'll be worth it!" 

So there you have it: 3 insanely busy Physician Assistant students who are able to eat healthy and work out despite our hectic schedules.

Bored? Try todays circuit workout from http://dailyhiit.com:

50 seconds on, 10 seconds off

-walk out pushups

-jump lunge burpees

-dead lift row + bicep curl 

-4 mountain climbers + pushup 

We did 10 rounds for a total of 40 minutes! 

Before I go, I just wanted to close by saying that I'm working out and eating clean to FEEL a certain way, not to be some specific weight. I will probably be close to 138 lbs when I'm done with this challenge, but thats because its my proper metabolic weight. I've been that weight for years! My body, however, will FEEL better in 24 days. My fat will transform back into muscle, and I will have more energy. A scale is just a number. It wont ever define me. 

"I just don't have the time to exercise."

Let’s be honest, we have ALL used this as excuse, myself included.  Here’s the thing about exercising – you don’t have to spend $100 a month on a gym membership or set aside 2 hours a day just to get in a workout.  There are countless options available for you to utilize in order to help you get in the shape you want.

Before I jump into the workouts, I want to share a quick bit of information.  Jessie and I always make sure our bodies are properly set up for any form of exercising.  We do this by “changing the oil”, if you will, every 90 days.  The Herbal Cleanse is a great way to clean the pipes, get the crud out of your system, and fully prepare it for your workouts.

As far as exercising goes, there are infinite options available.  Whether it’s riding a bike, walking your children to school, lifting weights, swimming, or any other form of physical activity, it’s always beneficial.  I understand everyone has their plate mostly full and couldn't possibly imagine taking on anything else, so I’ll share this first workout with you.

The "Can You 24" workout series is one of my favorites, and let me tell you, it works.  Here are a few reasons I fell in love with these workouts:

• 24 minute workout length
• 7 workouts on a 2-disc set
• Choose beginner, intermediate, expert level
• No equipment needed
• $29.95 price tag
• Exercise in the comfort of your own home

There are definitely other options available if you are not a fan of home workout DVDs.  If you have access to a pool, swimming laps is one of the best workouts for the body.  Not only is it a complete body workout but you also don't experience the strain that you normally would feel from running.

I'm a runner at heart and always have been.  I have several friends that use the Strava program to track runs, bike rides, etc., and also use those workouts to compete against the Strava community.  Their Premium package allows you to use the GPS system to calculate distance, pace, splits, overall time, etc.  You can purchase one of their GPS devices designed for athletes or simply download the app on your smartphone.  If you'd rather workout at home, a great website to use is HomeWorkoutExercises.com.  There are hundreds of exercises available online and you can even create/store your own workouts for later use.

Whatever you choose, whether it's one of these options or you've created your own, make a plan and stick to it.  Remember, any workout is better than no workout.  Have a great Labor Day!

Health & Fitness 101

If you read yesterdays post, you saw I was super excited about tonights dinner. WELL, it was *drum roll** quesadillas!!  :) They were absolutely delicious!

Anyhow, todays topic - Intro to Health and Fitness. I have a lot of friends who are new to this realm, and have NO idea where to begin. Today I thought I'd write some tips that helped me on this journey. 

                                      

1. What workouts should I do? 

When I first started my fitness journey, there was no gym by me. I purchased INSANITY & P90X to do at home. After I started noticing some changes in my body, I decided to give running a try. I used an app on my phone to monitor my progress. Eventually I was getting better and better. I also found this website: http://www.dailyhiit.com/ that posts free workouts online. They are fast and very effective.

2. I have no time to work out. 

                        

      

I'm guilty of using this excuse. I later realized that I didn't MAKE the time to work out. A friend challenged me to write my daily activities down for a few days. After the first day, I realized I wasted too much time in front of the TV and my phone. Neither of those benefited my health. I decided to eliminate TV time until I was able to make a solid schedule. I encourage you to make a schedule! Just like I have a class schedule, I also have a block of time each day that is committed to my fitness. I also have Sunday evenings blocked off for meal prep. 

3. Find workout friends! 

I asked a few friends to join me working out. Before I knew it, we were making a pact to participate according to our schedule. If I was too lazy, I expected them to drag me out of my house by my hair. Having friends holds you ACCOUNTABLE. It also makes working out a lot more fun. :) 

                                

Remember: workout buddies can be ANY age, shape, size, color. Get a dog to run with! (or in my case, a nephew. haha) 

Include your whole family and make it fun! When you raise your children in an active house, they realize the importance of exercise early on. It wont be such a chore for them to participate later on in life. 

4. Meal Prep

This is where a lot of people get into trouble. By the time meals roll around, people are too starving to cook anything healthy. Instead, they choose fast and convenient meals. These meals come at a price though. Most of the time, they are loaded with chemicals, sodium, fat, sugar, and serve no nutritional benefit. I used to be one of these people. I read online (and used Pinterest!) to find out how to meal prep. Now, on Sunday evenings, I chop vegetables, cook lean meats, and prepare whatever I can for the meals during that week. This involves a lot of planning, but its definitely worth it. I actually get together with my friends to meal prep. Makes it a lot more fun. :) 

I try to live by the saying: If I made it, I can eat it. SOMETIMES I cheat and have cookies, ice cream, fast food, etc. But please note that this is rarely. I try to keep my diet as balanced and healthy as possible. 

5. Fuel your body right

After doing a lot of research, I realized I still was lacking nutrition. It was impossible for me to obtain the correct amount of vitamins and nutrients in a days time! Food today is prepared differently than what it was in the past. Its for this reason that I decided to supplement. I know a lot of people have their own opinions on the use of supplementation, but I believe its vital for proper nutrition. When using supplements, make sure that they are safe and effective. 

   

I've tried a few brands before, but AdvoCare took the prize for being the safest out there. I started with the Performance Elite products, and have now tried just about everything they have to offer! 

                          

           

6. Track food

In addition to meal prepping and supplementation, TRACK what you consume every day. Most people have no idea the amount of calories they should consume in a days time. There are calculators and apps out there to make this extremely easy. I personally LOVE the Myfitnesspal app. I scan the barcodes on my food to ensure I'm not overeating or under eating. I don't use the app to obsess over the food I consume. Instead, I use it to be AWARE of what I'm consuming. Before using the app, I had no idea about the nutritional value of foods. Initially the app told me to consume 1200 calories. Understanding health/fitness, I realized this number is WAY too low. This would put my body into starvation mode. Because I'm extremely active, I bumped it up to 1700-1800 calories a day. If you're just starting, I can always help you find a correct range for you. 

7. Monitor your progress

First things first, throw the scale out. I HATE THE SCALE! Too many people obsess over the numbers on the scale instead of using other gauges. I go by the way I feel, the way I look, Before/After pictures, body measurements, clothing sizes and % body fat. 

                     

These are comparison pictures from my 10 day cleanse. I weighed the exact same on the right as I did on the left, but I LOOKED and FELT better after. 

8. REWARD YOURSELF

When I started, I created realistic goals. When I reached those goals, I treated myself. I started with fitness outfits because I don't know about you, but looking cute while I worked out gave me more motivation. (This was a gift from my darling boyfriend.) 

                 

9. Sign up for a competition/race

My brother convinced me to sign up for the Tough Mudder last year. If you know what this obstacle race is, its 10-12 miles of mud and rough terrain with military obstacles. I had to prepare a LOT for this race, but it was SO worth it. It kept me focused.. and LOOK! We did it!

                    

10. Exercise your mind 

Lastly, make sure you keep your mind in check. I'm a firm believer that happiness is not something that lucky people find, but its something thats CREATED. Do an emotional and spiritual check. Fill your life with things that make you happy and live for a purpose. Be inspired and then inspire someone else. Your life will be much more rewarding. :)