If We Were Having Coffee: January 26, 2021

If we were having coffee, I’d tell you that so much has happened since the last time we had coffee almost five years ago.

Since the last time we had coffee, I have earned two degrees! I earned my Master’s degree in Nursing Education and I earned my doctoral degree, Doctor of Nursing Practice.  I am now officially Dr. Smith!  Both degrees definitely came with their own set of challenges, tears, and many sleepless nights; not to mention, the last 2 1/2 semesters of my doctoral degree occurred during the pandemic!  I’m excited to see where my career path leads.

If we were having coffee, I’d let you know that during our time apart I became a Registered Yoga Teacher (RYT-200)!  Yoga has truly kept me grounded in the midst of the pandemic and while earning my degrees.  If you have never practiced yoga, I encourage you to find a local or virtual class to attend.

When we last had coffee, I told you that dating in your 30s is hard…dating in your 30s is still hard…and that’s all I have to say about that!

If we were having coffee, I would tell you that I’m excited to restart my blog and have coffee together from time to time.  Over the years I have learned so much in regards to health and wellness and I can’t wait to share with you all!  If you’ve checked out the site, you’ll see that I’ve uploaded many posts from my old site.

If we were having coffee, what questions would you ask me?  What thoughts would you share?

If We Were Having Coffee: April 3, 2016

Originally published April 3, 2016

Greetings! I recently stumbled upon some interesting blogs all beginning with the statement, If we were having coffee. I found the posts to be quite interesting and decided I would give it a try. It was originally started by a blogger, Part-Time Monster.

If we were having coffee, I’d tell you that today is the last day of my Spring Break and tomorrow it’s back to reality.

I’d tell you that I’ve enjoyed my time off. I didn’t get as much accomplished as I would have liked, but I did manage to get a few things done during my time off. There never seems to be enough hours in the day, even when you don’t have to work.

I’d tell you that I have NOT worked out my entire vacation 😮

If we were having coffee, I’d tell you that my daughter has enjoyed her time away from school and dance. She does however miss all of her dance friends. I took her and one of her friends to Sky Zone, a local trampoline park. They had a blast!

I’d tell you about First Friday. It’s a local event held on the First Friday of the month at the local Children’s/Art museum. My daughter enjoyed all of the hands on children’s exhibits and I have to admit, I did as well :-). There was a live band and an open mic contest. Also, Friday was the reveal of the new MLK exhibit! What many don’t know is that Martin Luther King, Jr gave his I Have a Dream speech in the small city of Rocky Mount back in 1962 prior to giving the speech during the march in Washington, DC in 1963. What rich history to learn about the small city of Rocky Mount!

If we were having coffee, I’d tell you about the professor from NC State who was able to locate the speech that was given in Rocky Mount and have it restored. I’d tell you about the book that he has published that describes the correlation between King’s speeches and Langston Hughes’ poetry.

I’d probably go on and on about the subject of Dr. Martin Luther King, Jr. and all of the history that I’ve learned, but you’d probably get bored and start rolling your eyes at me.

If we were having coffee, I’d tell you that I’ve decided to move to a self-hosted site! For my non-blogging friends, that means I’ll be able to monetize my site without all of the red tape. It’s all mine! I’d ask for your blessings and support.

If we were having coffee, I’d tell you that I’ve been having allergic reactions all week! My face has swelled, my eye has swelled, my hand and my wrist. Benadryl has been my best friend this week. You’d probably ask me if I’ve been to the doctor. Thousands of dollars later and an Epi-pen prescription, I have no answers as to why I experience swelling.

If we were having coffee, I’d tell you that dating in your 30s is way different than it was in your teens and early 20s.

If we were having coffee, you’d probably ask if I’ve found “the one.” I’d sip my coffee, smile and tell you to stick around for a while and maybe you’ll find 😉

If we were having coffee, what would you share?

Til next time…

Best Protein on the Market!

Originally published March 16, 2016

Over the years, I have tried lots of proteins, but only two of them have been deemed the best protein shakes for me.

What do you look for in a protein? I like my protein to have the necessary nutrients, of course, but I also like my protein to taste good and mix well. There are many protein powder shakes on the market with the necessary nutrients but taste awful!

It has taken a lot of trial and error (several bad purchases) to find the best protein on the market that I truly enjoy. This protein not only has the proper nutrients, but it tastes awesome and mixes well.

This protein (Vanilla) is only 100 calories and 3 grams of net carbs. It has a protein blend which contains whey and caesin for a total of 22g per serving.

Another cool thing about this protein is that you can cook with it as well. I can’t wait to try some of the recipes! I’ll keep you updated on the recipes that I try.

It comes in a variety of flavors, including strawberry, vanilla, cookies and cream, and many more. I’ve tried both the vanilla and the strawberry. Both reminded me of having a milkshake. Tasty!

Have you tried Quest protein?

What’s your favorite protein?

What do you consider the best protein on the market?

Fit Valentine’s Day Gifts

Originally published February 11, 2016

Photo credit:  www.bluehalodreams.com

Valentine’s Day is tomorrow!  While some may think it has turned into a commercial holiday, it’s still a great time to show that special someone that you care.  Unsure of what to get the health conscious, fitness individual in your life?  Below are a few gift ideas that your fitness guy or gal would enjoy.

Fitbit:  This is a great gift for those that love cardio.  It counts your steps to help hold you accountable for those 10,000 we should get in each day.  You’re able to compete with family and friends to see who gets in the most steps.  As a bonus, it even tracks your sleep patterns.

Polar watch: This watch is great for ALL of your activity, not just your steps so this is great if the active person in your life enjoys other activities such as weight training, swimming, cycling, etc. Polar is known for their heart rate monitoring accuracy. It tracks your sleep patterns. It even notifies you of your inactivity to help you stay motivated!

Beats:  Everyone that works out deserves an awesome pair of wireless headphones.  The beats are perfect.  They allow you the freedom to complete your workout without wires getting in your way.  They’re also sweat resistant.  In addition, the headphones provide excellent sound quality to power you through your workouts.

Workout gear: Who doesn’t love new workout gear? Maybe it’s a girl thing, but new workout gear motivates me to go to the gym and do what I need to do. If you’re going to workout, you may as well look cute doing it. I reviewed these leggings last month and they are still, hands down, the best workout leggings ever! Your fitness girl will definitely love these!

Resistance bands: These are perfect for the traveler who still needs to get in their workout or the person that enjoys an at home workout.  They come with a carrying case which makes it perfect for travel.  They also come with a workout chart so you’ll learn how to use each band effectively.

Gym bag:  A gym bag is an awesome gift for him or her.  I’m not sure what you look for in a gym bag, but I look for space and pockets.  These gym bags have both!  There’s plenty of room for shoes, clothes, equipment, shaker bottles, etc.  There’s also side pocket where you can place your dirty gym clothes after your workout.

Spa/massage: If none of the options above seem appealing to you, you can never go wrong with booking a massage at a local spa. Chances are, your fitness person has sore muscles and a massage would be a great relief!

Hope this little guide helps you find the perfect gift for the fitness person in your life!

Healthy Tips for the BIG GAME

Originally published February 6, 2016

The BIG GAME is Sunday and everyone is excited about the matchup between the Broncos and the Panthers! However, the real matchup is YOU vs FOOD during your Super Bowl festivities.

At the start of the year, you made a goal to lose weight, change your eating habits, exercise more, etc. Now, it’s time for the BIG GAME and you’ll be faced with lots of temptation regarding your food choices. For many, while in the beginning stages of changing your diet, out of sight, out of mind works really well; but what do you do when you’re staring all the foods you love face to face?

I’ve composed a few tips to help you survive the day.

  1. Don’t go to the party hungry. Eat a nutritious meal prior to going to the party. You’ll be less likely to overindulge on the fatty, sugary options.
  2. Drink plenty of water. Drinking water will help keep you full and prevent you from overeating.
  3. Limit alcohol intake. Alcohol is filled with lots of empty calories. If you must drink beer or other alcoholic beverages, consume a bottle of water between drinks. The water will make you feel full and in turn drink less.
  4. Eat in moderation. Don’t feel bad if you have a few of the high fat snacks you enjoy. If you do decide to indulge, just limit your proportions.
  5. Take a healthy dish to the party. Find a healthy version of your favorite food and let that be your contribution to the party. No one will know they’re eating the healthy version unless you tell them 😉

Below are a couple of recipes to try:

Greek Yogurt Ranch Dip

A quick and easy creamy ranch dip that is completely guilt-free and tastes just as indulgent as the original!

YIELD: about 1 cup  PREP TIME: 3 minutes  COOK TIME: 0 minutes  TOTAL TIME: 3 minutes

Ingredients:

  • 1 cup plain, non-fat Greek yogurt
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried dill
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon Worcestershire sauce
  • 1/8 teaspoon cayenne pepper
  • Fresh, chopped chives garnish

Directions:

  1. In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve.

Recipe Source:  wellplated.com

Debdoozie’s Blue Ribbon Chili

Prep  10 m  Cook  1 h  Ready In  1 h 10 m

Recipe By:Deb

Ingredients

  • 2 pounds ground beef
  • 1/2 onion, chopped
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon garlic salt
  • 2 1/2 cups tomato sauce
  • 1 (8 ounce) jar salsa
  • 4 tablespoons chili seasoning mix
  • 1 (15 ounce) can light red kidney beans
  • 1 (15 ounce) can dark red kidney beans

Directions

  1. In a large saucepan over medium heat, combine the ground beef and the onion and sauté for 10 minutes, or until meat is browned and onion is tender. Drain grease, if desired.
  2. Add the ground black pepper, garlic salt, tomato sauce, salsa, chili seasoning mix and kidney beans. Mix well, reduce heat to low and simmer for at least an hour.

Recipe Source:  allrecipes.com

**To make this chili healthier, use the leanest cut of beef, turkey (my preference), or chicken.  Use low/no sodium canned goods.  Use a fresh salsa vs jarred.  Aldi sells a delicious fresh salsa if there is one located in your area.

I hope you find these tips useful as you prepare for the BIG GAME.  If you try any of the tips or the recipes, please let me know what you think.

Fiesta Salad

Originally published January 28, 2016

This is a quick recipe that you can whip up any day of the week.  It’s a great meal to enjoy on a cheat or high carb day!

Ingredients:

  • 2 packages chicken breast
  • 1 can black beans
  • 1 tbsp taco seasoning
  • lettuce
  • salsa
  • cheese
  • sour cream (may substitute plain greek yogurt)
  • tortillas
  • any other toppings you enjoy on your salads

Directions:  Heat chicken in skillet on medium heat.  Add 1 tbsp taco seasoning to chicken.  Heat until warm.  Place black beans in a microwave safe bowl and microwave until warm (1 min-1 min, 30 sec).  After chicken and beans are heated to your desired temperature, layer your salad as desired.  I layered mine as follows:  tortillas, lettuce, chicken, beans, and salsa to top it off.

Calories:  340 Protein:  23g  Carbs:  43g  Fat:  10g

*Nutritional info will vary if adding cheese, sour cream, or other toppings

Plan, Plan, and Plan Some More

Originally published January 21, 2016

Embed from Getty Images

Plan, plan, and plan some more.  Have I mentioned that you should plan?  When setting out to achieve your fitness goals, I have learned that it is key to plan, especially your meals.  Keeping up with a diet or meal plan can be tough, especially if you don’t plan ahead.  When you are crunched for time, it is so easy to stop by the nearest fast food restaurant to pick up a quick bite, ruining your diet for the day.  We’ve all stopped by the “Golden Arches” a time or two when cooking a meal just wasn’t in the plan.

So, how do you create a fitness meal prep, a weight loss meal prep, or a meal prep in general?  What should you cook?  How far in advance should you cook/prep your meals?  Many of these questions depend on you and your personal preferences.

One of the first things you will want to do is figure out your nutritional needs.  An app such as my fitness pal can give you a general idea of your daily nutritional needs.  If training for more specific goals, such as a competition, you should consult with a personal trainer to help you with your nutritional needs.

In a nutshell, meal prepping is preparing all/some of your meals ahead of time.  It’s like creating your very own fast food meal.  Once prepared, you just grab and go.  Of course, it does take a little time and effort, but it’s  definitely well worth it.  I personally only prepare lunch and dinner meals.  I tend to cook breakfast daily.

  • Pick a day of the week that you have extra time to prepare meals.  For myself, it’s typically on a Sunday.
  • You should know ahead of time what you will prepare.  Plan your grocery shopping accordingly.
  • Try to choose foods that can be cooked at the same temperature.  This will save you a little time.  For example, I may cook chicken breast, fish, roasted asparagus, and sweet potatoes in the oven at the same time.  They all cook at various times but utilize the same temperature setting.
    • I typically prepare two proteins, usually chicken and fish.  I’ll eat one for lunch and one for dinner.  I prep about 3 days worth of meals.  After 3 days I get tired of eating the same thing and my schedule permits the cooking of additional meals.
  • If you don’t have time during the week to do additional cooking, you’ll want to prepare your entire week of meals in one day.
  • Make sure you have plenty of containers for your meals.

Some of you may be thinking, “I have a family.  What are they supposed to eat?”  Great question!  My response is simple.  Encourage your family to transition into eating better and living a healthy lifestyle as well.  Initially, it may be a difficult task.  Be creative!  Make eating healthy tasty and enjoyable!

Initially, it may be a difficult task.  Be creative!  Make eating healthy tasty and enjoyable!  Eating healthy doesn’t have to be boring.  Once your entire family is on board, you’ll find that having ready made meals is such a lifesaver!

If your days are anything like mine, you work, pick up the kid(s), ensure homework is completed, and then you’re hauling your children to their extracurricular activities.  A ready made meal would sure come in handy!  Give it a try and let me know what you think! Happy Prepping!

Miss Sherri

RimSports Workout Gloves

Originally published January 14, 2016

If you workout, then you know that owning a pair of good workout gloves is a must have!  I recently had the opportunity to try RimSports wrist wrap workout gloves.  Initially, I thought they were going to be just a cute pair of gloves for show.  I soon found out, they not only look good, they’re functional as well!  I received my pair in pink and black because I’m a girlie, girl.  I enjoy lifting heavy while preserving my femininity so I appreciated the option of being able to get them in pink and black. No worries men, they do come in all black as well.

These gloves are extremely comfortable.  They run true to size.  I wear a small & the fit was comfortable.  There is a mesh fabric on top of the gloves and between the thumb and pointer, which makes them breathable.  I didn’t have sweaty hands after pulling them off.  However, my wrist area was moist upon removing the gloves.  The wrap support does not get much ventilation.  The wrap support does however, provide adequate wrist stability and support, especially when lifting heavy.  During my workout, I lifted free weights, did presses on the bench, and used various machines.  The grip the gloves provided was amazing.  There was no slip at all.

Overall, these are a great pair of workout gloves, especially if lifting heavy weights and you don’t mind a little moisture around your wrists.  They are cute (for the ladies) and also functional.  Give RimSports workout gloves a try!  Let me know what you think!

Disclaimer:  I received this product free of charge for my honest, unbiased review.

Sport-It Yoga Leggings

Originally published January 12, 2016

One of  my pet peeves is to see people, especially women, in the gym looking like who did what to you and why.  Even though you may not have reached your workout goals, you can still look decent in the gym.  I feel that if you look good, you feel good, so dress the part.

I love new workout gear!  I recently tried out sport-it yoga leggings.  Let me be the first to tell you that these leggings are absolutely amazing!  They run true to size.  They are simple but cute. They come in black which is easy to match with any of your other workout gear.  The fabric feels wonderful.  They were very comfortable to workout in.  They moved well with my body and has a very silky feel. The fabric wicked extremely well.  I wore these leggings on a day that I had a 1000+ calorie burn & there were no embarrassing (crotch) sweat stains, which to me was amazing because I had to make a couple of stops on the way home.  In addition to what was previously mentioned, there’s one more thing that I absolutely loved about these leggings.  There’s a secret pocket inside of the waistband for you to put your belongings!  How cool is that?  I was able to place my cell phone (Iphone 6 plus) in the pocket without any difficulty.  My headphones were able to connect to my phone while in the pocket.  It was great to have my cell phone in a pocket versus in an armband.  The only downfall about the pocket is that you are not able to see who is calling or texting you without removing (it’s easy to remove) the phone, while with an armband, you are able to glance at the clear cover to see who’s contacting you.

Overall, these are a great pair of leggings.  They look cute and they are wonderful to workout in.  If you’re in the market for a new pair of leggings (even if you’re not), you should give these a try.  You will not be disappointed!  If you happen to try them out, tag me (miss_sherri) in your IG post and use the hashtag #GOSPORTIT.  I can’t wait to see your posts!

I received this product free or at a discounted price in exchange for my honest, unbiased review.

Happy New Year

Originally published January 1, 2016

As the year comes to a close, this is the time that many of you begin to reflect upon your year, thinking about all of your accomplishments as well as areas of improvement.

As I reflect upon my own year, I realize this year has brought upon many changes in all aspects in my life; some good, some not so much.  Learning how to deal with the changes that occur within your life aids in your personal growth and development.  Have you had changes in your life that have forced you to grow?  I certainly have!

Traditionally on New Year’s Eve, people make New Year Resolutions.  By definition, a resolution is a firm decision to do/not do something.  Unfortunately, many people go year after year and never keep those resolutions.  Rather than making resolutions, it may be more effective to set goals.  By definition, a goal is a desired result or something you are aiming towards.  Therefore, if it is your desire to lose weight, eat healthy, etc., set a goal, not a resolution.  Listed are a few of my goals for 2016:

  1. Be a better me
    1. This is always a goal of mine.  This is something that I work on daily.  Daily, I strive to be a better Christian, a better mom, a better daughter, sister, etc.  The saying, “New Year, New Me” is very cliché, but, daily I’m striving to be a new and better me.  When you constantly remain the same, your situation remains the same as well.
  2. Better business woman
    1. This, and all of my goals could fit under my first goal because it’s all about personal development.  I have several business goals that I would like to achieve.  I am elated to report that I have already began putting them in place.
  3. Fitness, health, and wellness
    1. I’m sure this one doesn’t come as a surprise to you.  My goal with this is to remain consistent with both my workouts and my nutrition.  There are many times that I am not consistent with both of them at the same time.  I know that being consistent with my workouts and nutrition (at the same time) will yield the results that I would like to achieve.

What are your goals for 2016?  I hope everyone has a wonderful New Year!

Miss Sherri