Oh my goodness, words cannot describe how good it feels to be back! Ever since I decided to only post on Sundays (due to lack of time throughout the week from school), I find myself daydreaming during class about a million different things I want to write about; do any other bloggers out there do this while at work, school, or elsewhere? #bloggerprobs

I have been trying to figure out how I want to go about these #sundayposts, and honestly, am still not quite settled on anything. Basically, today's post is my guinea pig; it might be a little random, but I promise it will be filled with lots of interesting and delightful "stuff".

Say Yes to New Adventures

 TOP LEFT: See that lady cheering? That's because the Uintah Utes (my hometown's high school football team) made an awesome play at there first home game (they ended up winning as well). After class this last Friday I raced home (3 hours) to watch my little sister, a member of the Uintah High U'ettes, perform at her first high school football game. Upon arrival I realized I had made a mistake in wearing cute, yellow shorts. Why? It looked like I was in Seattle, Washington; rain was on the way. After making it to the game, I watched in excitement as the score board time neared the half-time mark. 8 minutes....... 6 minutes.... 3 minutes.... 30 seconds.... 2 seconds left!!!..... THEN.... Rain. Everywhere... Teams running off the field.... parents, siblings, and students clearing the stands... umbrellas going up.... and here I am thinking, "SERIOUSLY!?!?! You couldn't have waited like..... 5 more minutes?" Long story short, they ended up finishing the game; however, the U'ette's did NOT get to perform. Sad. Day. Although I didn't get to see my sis perform during halftime, I did get to see her do some shorter, side-line routines before the rain came, which was just as great. She is a rock star. As I watched her dance and sit in the student section, I became quiet, and couldn't quite grasp the fact that she is now in high school, my little sis. It's bittersweet watching her grow up (I'm even getting choked up now), but more sweet than bitter. #proudoldersis

TOP RIGHT: For those of you who didn't see this earlier in the week, this is my FAVORITE snack/breakfast/side in the world! There are three reasons for that: there's peanut butter, there's honey, and there's bananas. That combination right there equals LOVE. It's also very filling, so if you are ever in need of a quick fix that keeps you full, try this out. Whatever you do though.... DO NOT forget to sprinkle cinnamon on top... you won't get the full, delicious effect!

BOTTOM LEFT: I mentioned on this picture that I would be putting the recipe up on the blog Sunday, and what-do-ya-know, it's Sunday! This (Strawberry Protein Oatmeal Pancakes) is one of my favorite breakfast meals. Not only does it fill me up, it provides for and fuels my body during the day. Here it is:

Ingredients

1 egg
2 egg whites
1/4 - 1/2 scoop strawberry protein powder
1/2 cup quick oats
splash almond milk
1 tsp vanilla extract
Sprinkle cinnamon
Banana slices
Honey
Granola

Directions

Mix all ingredients together (in the above order). Pour entire mix into medium size fry pan for one large pancake. Top with banana slices, honey, granola, and/or peanut butter. Eat plain, drizzled with yogurt, or dipped in low-cal maple syrup. Enjoy :)

BOTTOM RIGHT: This right here is another one of my favorite snacks/pre-workout snacks! It's just a caramel corn rice cake with Jiff's whipped peanut butter, honey, banana slices, and cinnamon. Delicious. Nutritious. Low-cal. Filling. Yum!

Blogs to Follow:

The Daily Tay

Logan Can

Rivers & Roads

Oak and Oat's

East &


Random Links:

11 Thing I Wish I Knew Before Going To College

Teen Who Survived 2 Plane Crashes Achieves Basketball Dream

Why You Should Make New Years Resolutions In The Fall 

18 Healthy Sandwich Choices That Make Lunchtime Special

You'll Flip For These Pumpkin Pancakes


Stuff I Want to Tell You:

Yesterday........ I GOT A CAMERA!!!! I have been wanting a nicer, more professional camera for awhile now (mainly to improve my blog). After we went and got the camera (a Nikon D60) that my cousin sold to me (thanks Misty!), my sweet mom took the time to help me understand the camera before I went back to school.  I kept telling her that in a way I felt guilty for allowing her to help me, seeing as she has worked for over 4 years researching and reading to get to the place she's at today. Of course I still have a massive amount to do myself, but....basically I just feel super blessed to have such a humble mother. I also told her that she has a way with teaching, and should think about giving photography lessons; anyone who knows my mama probably agrees! Here is the link to her site if you want to check out her photos: Janece Kenney Photography.

To wrap up this weekend post, I'm going to share a few more photos that I took this morning, just because I'm tickled pink with how they turned out! :P I hope that you all have a wonderful week. Manage your time wisely so that you can lessen stress. Eat healthy. Eat treats, too. Exercise. Spend time with your family. Get enough sleep. Have goals to accomplish each day. Tell the ones dear to your heart that you love them. Make a new friend. Reach out to someone. And lastly, spoil yourself a little! :) I will talk with you all in one week! In the meantime.... follow my adventures on Instagram, Twitter, and Pinterest. Lots of love -- McKenna <3

How Many Times Do You Eat Per Day?

I came across a short article on Popsugar that had a poll asking people how many times they eat per day. It really got me thinking about how different this answer could be for different individuals. The article is 100 percent right in saying that there is no one, right way to eat to lose weight, to become toned, to gain mass, etc. Everyone reaches their goals in different ways; we weren't born with the same build, genes, bodily functions (okay that was a duhhhhh moment). In other words, what works for one person, may not work for you. Okay I'm rambling.... to get back to the topic on hand, I want to share with you how I reach my goals by how many times I eat per day.

I eat 6-7 times per day, and I LOVE it. Why? I love food. I love eating food. I love making food. I also love that it boosts my metabolism. What does that mean? It means I can eat more food! :) Here is my eating regime each day:

• Pre-workout snack (normally 20-25 min. before my workout)
• Post-workout snack/breakfast (right when I get home... I'm starving by this point!)
• Snack (10 a.m.)
• Lunch (12:30 or 1 p.m.)
• Snack (3:30 - 4p.m.)
• Dinner (varies... but usually around 6:30 or 7)
• Snack/sweet treat (Between 8 and 9) 

  
Pre-Workout Snack

I always always always.... ALWAYS eat something (rice cake w/peanut butter, honey, and banana slices OR half a banana) before working out early in the morning. "If you can't fuel it, you can't do it," said Leslie Shilling. Check out the following article that talks about The Facts & Myths About Fueling Up Before Your Workout to learn more!

 Post-Workout Snack

 "Perhaps the most important meal in a bodybuilder’s a fit-lover's diet is what they eat after a workout," said Preston Waters, writer for Elite Daily. Read his article "The importance of a Post Workout Meal" to learn more about the importance of post-workout meals, post-workout meal ideas, when to eat post-workout meals, and post-workout fluid intake.

Snack

My 10 o'clock snack usually consists of a granola bar; rice cake w/peanut butter, honey, and banana slices; or some sort of fruit (like an apple w/ peanut butter & honey). Can you tell I love PB & honey? :P

Lunch

For lunch I normally have an open-faced turkey/avocado/tomato sand which w/ cottage cheese OR Light & Fit Greek yogurt w/ fruit (blueberries, strawberries, banana slices) & toast (with PB and honey).

Snack

My mid-day snack is my favorite! It may not be the most nutritious, but it's low-cal, satisfies my taste buds, and wakes me up! I normally have 12 Great Value, Honey-Wheat Pretzel Twists w/ coffee. If I go get coffee at a coffees shop, I get an iced, white chocolate/hazelnut, americano. For non-coffee goers, americanos are way lower in calories because the base liquid is water instead of milk.

Dinner

Unlike my breakfast and snack meals each day, my dinner meals get switched up quite often. For instance, right now I am home from college for the summer, which means I usually eat whatever my lovely mom cooks (I'd be stupid if I didn't.... she is the best cook ever). However, if there is something that I don't feel like eating (like pizza), I won't. My fam used to give me a hard time when I'd make my own meal rather than eating what was made for dinner, but now they understand that I have a certain way I like to eat, and their okay with that. On the other hand, if I am in charge of making my own meal, I like to make grilled chicken, grilled zucchini/squash, and a piece of toast (that's one of my favs).

Snack/Sweet Treat

I don't know about you but I ALWAYS have to have something sweet after dinner. Yes... SWEET! Does that mean you should go eat a huge, gooey, butter-filled, brownie? NO! There are a ton of recipes on my Guilt Free Yummies Pinterest board that you can have after dinner without feeling like you gained 20 pounds. Go check it out :) Your not alone if you like your treats......


So, to wrap things up I just want to remind you that this is what works for ME. The way I eat, may not work for you. Since I've been eating this way I now know what makes my tummy upset, and what makes it happy. The best part though... is that I can eat a lot more than I used to because my metabolism is better (yay!).

I hope that my eating routine did something for you. Maybe it gave you new ideas? Maybe it made you want to be more consistent in your eating habits? Maybe it was just a post you enjoyed reading? Whatever the case, I'm happy you stopped by :) Have a great day!

Until next time,



--McKenna <3

6 Tips - How To Stay On Track While Eating Out

It can be a challenge to make healthy food choices when eating out; however, it is NOT impossible! These are the sort of things that I do when I go out. Keep in mind, as much as I love to eat healthy, I am all for enjoying those "less healthy" treats/meals too..... it's all about moderation. I love when people share with me their tips and tricks, so I'm going to do so in return. Hope this helps!

1.) Ask for ranch on the side of your salad

• You would be surprised how much ranch you have leftover in that little cup by dipping each bite, rather than pouring the entire cup over your salad. Ranch can be super high in calories & fat. Other good choices would to ask for oil or vinegar-based (less creamy) dressings instead of ranch. 

2.) Have water with lemons, unsweetened ice tea, or Arnold Palmers with unsweetened tea

•  The further you stay away from pop & really sugary beverages (flavored lemonades/sweet tea, frozen lemonades, sugary alcoholic beverages), the better off you will be. You don't want to "drink your calories".... you want to eat them! Well... I do anyways ha ha. Oh and before I forget... drink lots and lots of water! Drinking lots of water will fill you up before your meal so you don't over eat.

3.) Ask for a baked or sweet potato rather than fries or mashed potatoes

• Fried. Anything. Is. No. Bueno. (If your trying to stay on track anyways...) Also, mashed potatoes are normally cram-packed with butter and heavy creams. Lastly, if you order a baked potato, ask for the butter and sour cream to be on the side. 

4.) We all like to browse the menu, but try to make your first "look-see" the 'Lighter Menu' section

• The lighter menu section consists of food lower in calories and fat, which is awesome if trying to stay on track! 

Olive Garden's Lighter Italian Fare Menu is delicious!! :)

5.) Ask for your 'mixed veggies' to be steamed

• A lot of time restaurants try to trick you into thinking your eating something healthy (because you ordered veggies) when in all reality, they could be frying up those veggies in a whole bunch of butter.  

6.) Resist eating a slice of the "pre-meal" bread until your meal comes

• If you wait to have bread with you main meal, you will most likely only have one piece/slice (because you'll be full). Don't eat just because that bread basket is in front of you. Resist. Resist. Resist. Then give in when the meal comes... but, be smart. #moderation

Texas Roadhouse Rolls...... to die for!!!

Most importantly, remember that it is 100% OKAY to eat those "less healthy" foods on occasion!! Believe me... I cannot, and will not give up my guilty food pleasures anytime soon. There is ABSOLUTELY nothing I can't eat (even fried foods). I just choose to be smart about it, know when to, know when not to, and know when to say, "screw it", and just enjoy the freakin' Lemon Coconut Cookie (which I ate yesterday)!! :) Lots of love.....



-- McKenna <3

How I went from being "skinny" to being "healthy".

To many people, I have always been the girl who could "eat whatever I wanted and still look 'skinny'". This may have been true when I was 12 or 13; however, as I grew older that wasn't necessarily the case. Yes, I've never really been "overweight", but I have definitely been "underweight".

 

I started to become more conscious of my body appearance when I entered junior high. I was at the age where I could start dating, so of course, I became more involved in my physical appearance. I remember being self conscious of my forehead (which is why I had bangs), my "oval-shaped" face (with not very defineable cheekbones), my "bigger feet" (Size 8 1/2 - 9), my "no thigh gap" legs, and my "flatter chest". Don't get me wrong, I wasn't a depressed adolescent. I was full of life, and was a happy girl even with all of those insecurities.

As I entered high school as a sophomore, I still had most of the same insecurities that I had in junior high. I liked my legs a little more, liked my curves a little more, liked my oval-shaped face a little more, but still didn't feel comfortable with my forehead and foot size (I kept my bangs, and started to try and fit into size 8 1/2 shoes). As a sophomore I dated mostly guys who were seniors, which caused those insecurities to be even greater. I was always comparing my physical appearance to those "senior" girls who had a larger chest, tinier waist, smaller feet, and more defined cheekbones (because I felt like that was what the older, senior guys liked). Once again, I was NOT depressed or unhappy. I was still a happy adolescent who was involved in sports, got good grades, and had amazing friends; but, I still had insecurities that ate at me day in and day out. 

As I started my junior year of high school, I started losing some of those insecurities that I carried with me since junior high. I started to like my physical appearance more, partly because I enjoyed people telling me how "strong" I looked. I was a member of the softball team, so being strong and muscle-y was a good thing. I ended up competing in my school's "Miss Uintah Body Building Competition"; I didn't win, but I was proud of myself for being confident enough to be in front of a large audience in only spandex and a bikini top! Keep in mind.. I still had the bangs that covered my forehead at that time, so unfortunately, all insecurities weren't gone. 

As I started my senior year, I became a member on a state championship drill team (dance team). It took a lot of hard work, dedication, and commitment (physically & emotionally). We practiced and conditioned all throughout the summer (with a 2 week break), then started getting ready for competition season, practicing six days a week, 3 hours each day (longer some days, and had a couple 2-a-day practices). It was constant exercise. My body started changing. My legs were stronger, but also thinner. My waist shrunk. My arms, shoulder, and chest became toned, but I lost mass. My face finally had cheekbones that were noticeable. I was "skinny". I also stopped having my period. At the time I was happy with how my body was changing; however, I was blind to the fact that I was becoming, not just "skinny", but unhealthy as well. 

All throughout my senior year I had my coach, my parents, my siblings, and some extended family comment on my "skinniness". I was forced to go to several doctor appointments to see if I was unhealthy. But of course, they don't know anything, right? I was happy, I was finally getting that "thigh gap", those cheekbones, that tiny waist, that "desirable look by senior boys." Boy...... if I could just go back in time and slap myself I would! Looking back now I know that my family was only looking out for me; they were worried. Looking back now I know that I lost too much weight, and that I had the wrong perception of what "beautiful" and "healthy" is. On a side note, drill team taught me how to love my face again. Being a dancer, your hair is always slicked up into a tight bun, which forced me to show off my naked face. I'm so grateful for that now! 

Senior Year of Prom - I was pretty "skinny", and had less muscle

Things didn't start changing (in a good way) for me until I left for college. I was so surprised when I went to the gym, and saw so many girls/women lifting weights. I had always been against that because I didn't want to become "bulky". But when I saw these girls, they weren't bulky; these girls were muscle-y, toned, fit, strong, beautiful, healthy, and I could see it on their face that they were happy. I look back now and laugh because I was.... this "skinny" girl walking into a room full of "strong" girls to go run on the treadmill... with my only concern being to keeping the weight off. So, I decided to start going to one of the boot camp classes, which became a blessing in disguise. By going to bootcamp, I met Kaitie (who became my best friend, lifting partner, and sister), and Molly (who became my motivation, bootcamp instructor, and friend). After starting bootcamp, Kaitie and I started lifting together three days a week, attending boot camp two times a week, and eating more healthy-like. I became stronger, muscle-y-er, more confident, and more knowledgeable about "health". I didn't care anymore about being "skinny". I wanted to be strong and healthy. 

Christmas 2013 - When I loved being "healthy" so much that I asked for new Nike's and workout attire :)

Today, I am more happy than I ever was when I was just "skinny". I love my curves, my booty (thank you squats), my face (thank you drill), my strong legs, my strong core, and yes.... even my big feet ;) I feel beautiful even when I make poor eating choices on a certain day, or skip a workout. What's more important is enjoying life, enjoying your treats, and enjoying being a complete couch potato all day. This life we live is short, and it shouldn't be wasted worrying about that brownie you ate yesterday, or that workout you skipped earlier this week because you were tired. Love your body. Don't focus on being "skinny"; strive to be "healthy".

All my love, 


McKenna