.: what the H is a HRM? :.

have you guys been missing me???

i am seriously embarrassed by how long it has been since i have posted. i am even more embarrased by how long ago one of my followers asked me to write up this post - to that follower, i am sincerely sorry!

ok, enough gushing! this post is a basic breakdown of a heart rate monitor - the specific model is a Polar FT40. when i was able to run, i was trying to decide between investing in a GPS or a heart rate moniter. the HRM won because it was more versatile than a GPS - it doesn't track distance, but it tracks your heart rate (obviously), whether you are in a cardio (fitness improving) range or fat burning range, how long were in each range, length of work out and number of calories burned. you are able to enter your height, weight, gender, birthdate, etc., so your HRM is tailored for you and your workout stats are accurate unlike what the machines at the gym tell you.

getting started:.

first, you have set the time and enter your biometrics in - height, weight, gender, etc. if you buy a new HRM, you will be prompted to do this. if you buy a used one, it is easy enough to hit a few buttons and change them. another bonus, it is easy to change these if you happen to lose or god forbid, gain weight to ensure your results are always accurate.

that's pretty much all you need to do and you are already ready to use it in a workout!

the chest strap - the strap is very comfortable, adjustable and easy to put on. before you put it on, you need to wet the back of strap where the transmitter attaches. the transmitter is the small chip-looking piece that will snap on and off the strap. when i say wet, i mean spreading a couple drops of water (or spit), not running it under water - too much. plus chances are you may sweat during your workout so you just need something while you warm up. placement - you will want the transmitter to lie flat, for me that is either to the left or right of my sternum. picture this, place the strap either under your sports bra band or right above whichever is more comfortable for you. i tend to place mine a little above the band so i don't feel too constricted. play around with it, see where you get a 'signal' and adjust it from there. guys, i am sure you can picture where a sports bra band were to lie if you wore on.

now, all you have to do is hit the middle button on the right side of the watch (twice) and get moving! it may take up to 30 seconds for your watch to link with the transmitter, but your heart rate should soon take over the watch screen. if it does not pick up your heart rate, it will say 'check your transmitter' - if that happens, adjust the transmittier, end the session and start it again. extra bonus, your heart rate monitor will most likely automatically sync with the cardio machine you are using.

the HRM does have the ability to pause - hit the 'end' button once to pause or twice to end.

what else do you need to know??? after you hit end, it will automatically break down your workout data and you can interpretate how ever you would like!

here is one of my workouts as an example:.

breaking down how long you were in each 'zone'

tracks your average heart rate throughout the workout and the highest that your heart rate reached 

tip: detach the transmitter from the strap after every use - this will help extend the battery life of the transmitter.

i hope i gave a decent overview of a HRM - let me know if you have any questions. the user manual is EXTREMELY helpful.

i use my HRM for just about everything - yoga sculpt, barre, buti, ellipticalling, lifting weights, spin, biking outside. i love that i can see how productive each work out has been regardless of what it is - a GPS watch can't do that..... i have also found that i can use my HRM as an indication of being sick or not getting enough sleep - for instance, i noticed my heart rate spikes really quickly and has a hard time coming down when i am sleep deprived or am getting over a cold.

heart rate monitors range in brands and prices. it all depends on what you want to use it for. i am biased towards to Polar brand because they seem to be the largest and most popular HRM, but they can come at a cost. i was lucky enough to have my employee wellness program offer discount prices. do some research - there are hundreds of makes and models that can benefit you in a different way!

do yourself and your workouts a favor, buy a HRM - it will keep you honest.



always strving for more,

 dee b.

.: pomegranate salsa :.

i wanted to throw this quick post together for a few reasons:. 1. i truly feel bad for slacking on my blog lately, i just can't seem to find the brainpower to do this at the end of my days right now. 2. i have been a little out of control with posting Instagram pics of my food lately (see right) and i have had a lot of requests for the recipes 3. it is the middle of dead fricken winter - i don't know who doesn't need a little spring in their step and this recipe just may do it!

i got this GREAT recipe from drew's mom - she's an awesome lady and forwards me a lot of good recipes to try and this one was no exception!

pomegranate salsa:.

>> seeds from 2 pomegranates (i cheated and bought package of seeds, but feel free to seed your own!)
>> small onion chopped (i used about 1/4 of an onion)
>> 10-15 sprigs of Cilantro, finely chopped (surprise, i cheated and used about 8 tsp of the dried stuff)
>> finely, finely chopped hot peppers to taste (i used 2 serrano peppers without the seeds and that was plenty for me!
>> 2 Tbsp of honey
>> juice from 1-2 limes : i had a crazy juicy lime so 1 was plenty

>> salt to taste (extra for me!)

mix it all together and voila! salsa that is all sorts of fancy and 'churched up'. i have heard that this salsa is better once it sits over night - there is a lot of juice that needs to be absorbed, it is still SO yummy the same day!

you can serve this simply with tortilla chips, on top of bruschetta bread, with quinoa (seriously, what doesn't go with quinoa?) and i am going to bring it to work the next couple days on top of a bed of spinach. this isn't the type of salsa that i could hammer in one night, but who knows? play around with it!

****this calls for 4 asterisks and more!!!! serrano peppers are SUPER hot - i figured that out, not only when i had a coughing attack from inhaling the fumes, but also when i went to take out my contacts 3 hours later! i even researched it once i could see again - do yourself a favor and rub some olive oil onto your hands before and after cutting up the serrano peppers. the juice will literally stay with you for hours - i may not even attempt to put my contacts in tomorrow morning.

enjoy! let me know what you think and what else you serve this fun salsa with!

always striving for more,

dee b.

.: my new journey :.

i fully intended on writing this after my first week of work, not my second, but intentions don't always make things happen.

well, good news is that i have survived the first 2 weeks - it's setting in that this job is going to be my baby, my passion, my career. i am here to stay!

the first time they showed me my cube, i couldn't help but blush when i saw my own printer, 2 monitors, a laptop, a whiteboard and all sorts of filing options. i thought, 'whoa, i don't need all of this. maybe someone else needs it more than me - i'll check into it later'. my checking into was quietly pushed aside when i was given an office supplies catalog and told to mark whatever i wanted (oh yea, i went for the Swingline stapler). to be truthful, i wasn't sure what to order, i thought i had everything and more than i needed - even their pens in the general stock room are crazy nice! but with some help from my new co-workers, my 'first' order was placed. then i was handed a stack of business cards - i had to bite my tongue to stop myself from asking 'what do i need these for'? so, i Instragramed them instead.

i have been asked a lot, 'so, what exactly do you do?'. well, basically i am building a corporate wellness program. there were a few reoccurring events that i will need to continue, but they want a more robust program that caters to all employees. the purpose of a wellness program is to have resources available for employees to lead healthier lives (and reduce healthcare costs) such as smoking cessation, active lifestyles, healthier eating options, promoting preventive exams, and many more!

positives:. i had to push past the whole recent grad real job shock rather quickly, but aside from available resources, this job has so many positives! the facilities are impeccable with a cafeteria that offers different cuisines and salad bar everday. i don't have anyone checking in on me numerous times a day or asking me where i am going to lunch (long story, but i am past it). everyone is really nice and welcoming. i have received a lot of positive feedback and excitement towards the new program. lastly, i have been completely trusted in since day 1. i don't have many parameters that i need to follow - i was given a bunch of information and files on my first day and was told this is what we have, please let us know where you want to go from here.

negatives:. i. am. stressed. the first 2 weeks were super busy getting the wellness webpage ready (there wasn't one before) along with getting a communication finalized to send out to all the U.S employees. yes, just the U.S employees - did i tell you that i am the ONLY wellness coordinator for this massive company? yea, yikes is right! both of those are now launched and went over really well. now the real work starts. my next task is trying to figure where to take this program - there are so many different populations of workers to cater to and SO many directions i can take this. being 23, i don't have any experience building a corporate wellness program from the ground, up. what i do have is endless drive to create a program that every employee can benefit from (and stress induced acid reflux). seriously, i am ready to make opportunities available to empower employees towards healthier lifestyles. one step at a time, i will get there, right?! another bummer, is that i am one of the youngest ones in the company (obviously, right?). it has been hard to find a confidant, someone to have lunch with that i can relate it. it forces me to be more focused, but i came from a place where i had about 15 people close to my age and experience where we could email and hit up happy hour after work. this may happen eventually, but it may not.

i am so excited to have started this new journey. while it is taking more work and brainpower than my last job, it is exactly what i needed. i needed to be challenged, i needed a job where i can roll up my sleeves and dive right in. i know it isn't going to be all balloons and confetti, but i am in it for the long haul! while i am young, i have to keep reminding myself, they hired me and trusted me with this program for a reason and i refuse to let them down.

always striving for more,
dee b.

p.s. to my new followers - welcome! i am so humbled and excited by the idea of you joining my journey of life (post-grad). i promise things are typically more exciting around here, but my energy has been channeled elsewhere recently.....

.: 2 years of bliss :.

can i just take a moment and gloat about my relationship??? drew and i just celebrated our 2 year anniversary!

as with any anniversary, you reflect on the time that has passed and how you have changed during that time. i can confidently say that i have changed in the past 2 years, for the better.

drew and i have a crazy connection, a relationship full of love, respect and equality. we have similar interests and characteristics. we both have high expectations for ourselves and each other. we are realistic, yet share big aspirations. we are practical, yet fun.

as i mentioned before, we have had a busy few weeks with the holidays, my new job and drew's birthday that we actually forgot to plan something for our anniversary. on saturday, we went to the Timberwolves game with my brother and sister-in-law - SO much fun!!! drew and i don't go out very often for many reasons,the top 2 are money and sleep (we're practical, remember?), but we had a great time with great company - we even managed to stay awake until 2! sunday, our anniversay, we headed to the Mall of America (in sweats) to shoe shop and think about how we wanted to spend our day together. 6 hours, 5 games of bowling, 3 pairs of shoes and 2 beers later, we had the best anniversary either of us could have asked for.

by spending our anniversary in sweats with no stress, we honored our relationship the best way we know how - by being ourselves! we don't need expensive dinners, fancy clothes or extravagant gifts to keep us together, we literally just need quality time. i'm not trying to fool you, we have fought once or twice before, we have our flaws, but through them we have never lost sight of who we are and what we have as a couple. 

drew,

i may tell you this close to everyday, but i mean it every time - you are the best thing that has ever happened to me. i couldn't dream up a better partner than you and i am so glad that life brought us together when it did. you make me want to do the best and be the best because you deserve nothing else. the past 2 years have been incredibly easy and successful, i know the next 2 will be just the same! 

(p.s. you can come home from soccer now - i feel like a crazy cat lady when you have late night games). 

our first picture together as a couple:. 

our most recent picture taken :.

please don't comment which one you like better - one is mid summer and one is dead winter, totally not fair! ;)

always striving for more,

dee b.

.: superhero status :.

what is your definition of a superhero???

someone who can maintain a clean house? someone who makes home cooked meals from scratch every night? someone who keeps themselves in shape and 'manicured'? someone who makes a good living? the best parent? the ideal partner? a combination of all of these?!

i thought of this post yesterday as i was on my hands and knees scrubbing our floors. my last day at UCare was thursday and i start my new job on Monday. i really had intentions to relax most of the day, but after taking another barre class (awesome) followed by a hot yoga class, i got home and couldn't stop cleaning! with pandora rocking, i spent 3 1/2 hours cleaning - it was actually almost embarrassing the things that i cleaned. i legitimately cannot sit still unless the house it put together (drew thinks it's some type of condition).

i find myself trying to do it all from keeping the house clean, to keeping myself healthy and in shape (and i should probably try to look good while doing it), to having a secure, well-paying job and making sure drew and i eat 'whole foods' meals on a regular basis. can it get to be to much??? heck yea!

ok, let's get serious though. there are days when we feel a little under appreciated, right? the feeling when you spend a couple hours cleaning or preparing a meal and you don't get 'enough' acknowledgement for it OR the place is a disaster about an hour after your family gets home? seriously, making my toes curl just thinking about it.

i'll admit, yesterday, there were a few moments of resentment when i thought, 'why should i have to do this on my day off and all alone?!' or 'this place BETTER stay clean for longer than 24 hours!'. then i kept thinking and thought of a book that a friend gave me, 'The Happiness Project' (which i HIGHLY recommend especially to those superhero females trying to do it all, but like you have time to read a book, right?!). well, there is a quote that i think of time and time again when i am feeling overworked and under appreciated:.

'you have to do the work for yourself. if you do it for other people, you end up wanting them to acknowledge it and to be grateful and to give you credit. if you do it for yourself, you don't expect other people to react in a particular way.'

another confession, 9 times out of 10 we put the work on ourselves, right? we pride ourselves in maintaining all of these things so the ones we love don't have to worry about it, right? we also silently hope for acknowledgement, a prize or reward sometimes, right?

so, to all you self proclaimed, self directed superheroes, i notice you! grab a glass of wine, take a deep breath and acknowledge to yourself all of the great things you accomplish in a day. if you can become satisfied with self recognition, you will notice that all those 'chores' will be fulfilling rather than degrading.

onwards and upwards, my friends!

always striving for more,

dee b.


p.s. a great quote from my friend that you have to laugh at -'boys are blind to dirt'. holy s, too true!

.: taco chili with quinoa :.

i had intentions to post this shortly after the fried rice quinoa recipe, but in all honesty, last week was FULL of celebrating drew's 27th birthday!!! between celebrating with his family and just us two, the week went by quickly, too quickly to get this sucker up!

this recipe is unbelievably easy and healthy (aside from using canned products versus fresh). i made it while drew and i were under the weather and we were feeling some soup - yea, it's that easy! i think i will definitely be making this again soon.

so, here we go:.

taco chili with quinoa:.

>> 1 lb ground beef or turkey (i used ground beef that was stocked in our freezer)

>> 1 can of tomatoes (diced, stewed, whatevs) - about 15 oz.

>> 2 cans of Rotel diced tomatoes with lime juice and cilantro (pictured below)

>> 1 package of taco seasoning

>> 1 package of hidden valley ranch dressing - the dry powder stuff

>> 1 can of pinto beans - about 15 oz.

>> 1 can of chili beans or black beans - whatever you prefer! - about 15 oz.

>> 1 can of whole kernel corn

>> 1 cup quinoa,  cooked

1. brown the meat - once brown, add the taco seasoning and hidden valley ranch dressing with about 1/4 cup water.

2. while the meat is browning, combine all the canned ingredients in a big pot - don't drain them first! i only drained the beans because the liquid they sit in freaks me out, but the rest of the juices are great for flavor!

3. once quinoa and meat are cooked, add them to the big pot.

4. let it simmer for about 15-30 minutes, stirring occasionally (really it just needs to heat and mix up, so you can skip this or let it simmer for longer depending on your time frame).

5. enjoy!!!

                 

that's it! seriously, so, so good! i ate it for dinner that night, lunch and dinner the next day and then lunch again the day after that!

side note** feel free to add or take away ingredients as you prefer. for instance, i left out a chopped onion, but added extra corn. also, i topped ours with cut up avocado, but sour cream is another option. this recipe is simple and pretty generic, so feel free to make your own!

always striving for more,

dee b.

p.s. aside from the whole new design and revamp (please let me know what you think, i am trying to make it more reader friendly, easier on the eyes, etc.), i am working on a new feature that i am SUPER excited about.....stay tuned!

.: barre review :.

one of my unspoken resolutions is to try different workouts - change your routine, change your body, right??? this meant that i would have to venture out of my free membership and comfort zone of Corepower Yoga.

with a friend by my side, i decided to try out a Barre class at Sparrow Studios in Eagan. not only do they offer a free week for visitors, but they recently ran a Living Social deal that i purchased. have i mentioned before that Groupon, Crowd Cut and Living Social all run really good deals on fitness classes all over the place?! super awesome for getting out and trying new things on a budget!!!

the atmosphere is very encouraging and welcoming - a receptionist is there to greet you along with an instructor who is happy to show you around. there is only 2 studios, so it isn't overwhelming like a big fitness club.

the instructor i had was wonderful! her name is Angie, i have taken a few classes with her at Corepower, but she really made my experience at Sparrow that much better. she was super sweet and incredibly uplifting from the time you walked into the studio to when you (painfully) walked out. there was a lot of new people in the class that i attended, but Angie led us with great instructions and energy. i really appreciated Angie's leadership from singing in the microphone to telling us repeatedly, "you can do this", "you guys look SO great" - seriously, she was one of those instructors who genuinely felt my pain and the burn, but i didn't want to disappoint her, so i pushed to my edge and beyond (FYI shaking is a GOOD sign in this class).

speaking of pain, holy crapola could you feel the burn during the class! i have been wanting to specifically try Barre since i heard about it a few months ago, but i never really knew what it entailed. let me break it down for you - you are in a studio with a ballet bar, small weights, a yoga mat, strap and a couple medicine balls. throughout class, you do various moves to burn out specific muscle groups whether it is lunges, squats, arm circles, abs, etc. most of this class is done with body weight or very little extra weight.

whether you are just embarking on a new journey of working out or are advanced, this class works for you! it is low impact (i was hardly sweating), but you are working your butt off (literally) and are working muscles you probably haven't felt in awhile, or ever....

while i was thinking about writing this review, i was trying to think of anything that i would have enjoyed more of or wished was different and to be honest, i am still thinking....seriously, this class was super awesome for any level of fitness experience, age and body conditions - even my bad knees didn't get ticked off. i wore my heart rate monitor simply out of curiosity - not a ton of calories burned in a hour, but look at that percentage of time in the fat burning zone! i always find the majority of my work out in the 'fitness range' (improving cardio, but not focusing on fat burning) - it was really interesting to feel a work out that was mostly in the fat burn range.


it goes without saying, but i would highly, HIGHLY recommend anyone and everyone to try out a free week at Sparrow Studios! i know a few of the other instructors personally and i know they would be just as great as Angie - Sparrow Studios has rock stars as instructors! i am excited to continue classes during my free week and with the package i bought (BUTI fitness is next).

side housekeeping notes :. you do have 'purchase the free week' - you don't have to put in a card number or anything, you just need to have an account to sign up for classes in advance on their website (http://sparrowmn.com). check out their website for more information regarding classes, schedules and even videos of what you are getting yourself into!

Sparrow Studios, thank you for your dedication to uplifting others to reach their personal and fitness goals! i am so very excited to continue practicing with you!

always striving for more,

dee b.