All posts filed under: Health

One Year Update: The Road to Healthy

Howdy Folks!  My name is Tricia Miller, I’m a working mom of two boys, age 5, and age 3, from Houston, TX.   A little over a year ago, I casted my struggles out to the world wide web, hoping to net motivation and support in my journey towards a healthier lifestyle.  Going “online” has been one of the best decisions I’ve made in continuing to share my story in hopes of giving encouragement and bringing motivation to people who may need a jumpstart in their life. Here is my 1 year anniversary update! In January 2015, I received a shocking borderline diabetic diagnosis from my general practionioner.  At age 37, I was taken aback!   I thought that only happened to “older” people.  At that time, I was already on my second year of taking blood pressure medication that was brought on from developing severe pre-eclampsia during the third trimester of my second pregnancy in 2013.  For two years, I have been under the care of a cardiologist, who monitored my blood pressure, and conducted regular EKG tests to monitor my heart.   …

The Ultimate List Of 40 High-Protein Foods!

In my Week 5 of Muscle Building Cycle–I’m still struggling in getting more protein in my diet–supposed to be eating 1 gram of protein per body weight–so that’s about 155 grams of protein–and I’m averaging around 120 grams (via MyFitnessPal)…so I found this list…Cheers to more protein–and to gaining muscles…#tmillerproject #muscleupgirl #dietdietdiet Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com’s top 40 ultimate protein picks! Source: The Ultimate List Of 40 High-Protein Foods! – Bodybuilding.com

I. AM. Feeling. Powerful.

Week 2 of 12  my First Weight Lifting Cycle. 12 Week Goal from Late July  – October 2015 : Get under 150, Gain Muscle. Goals Achieved in 12 Week Cardio Cycle from April – June 2015 : Lost 19 pounds, Cleaned Diet, Increased Self Confidence, Gained Discipline in Fitness and Nutrition I am feeling leaner and even more importantly POWERFUL.  Something in me has changed–my inner fire is stronger and wiser.  I feel such great motivation at this time–perhaps it’s knowing where I began earlier this year weighing in at over 174 plus pounds.  Today I am 156. My body is leaner and definitely stronger….Because I got my weight down, I am no longer obese according to BMI standards!  Yes–accomplishment! This is me at the gym today at 7:45 a.m….I know I get annoyed with people who take gym selfies–but I’m just proud.  My new lifting cycle is structured so I lift 5 times a week, ending with a 15 minute burst of cardio on the stairmaster.  Today I was ambitious and did a 45 minute spinning class at the end …

I’m Baaack!

Hi All!  After what seems like a month vacation, I’m back at ready to begin anew with my training!  My last hard core workout day was Saturday, June 19th–and then I had a week of active rest the week of June 22nd.  Then, I ventured off to the last frontier state of Alaska for two weeks!  Even though, I did not have my workouts at the gym or the indoor cycling studio, I was active by walking, fishing, hiking during my vacation.  Also, I had some awesome sleep too!  I’ve had an incredible time resting and giving my body to actively rest and recuperate from the hard core cardio regiment my body endured since February of this year.  I was doing cardio 6 days a week for 3 to 4 consecutive months. I’m currently at 155.4 pounds–19 pounds down from when I began.  Tomorrow, Monday, July 27th, I start Week 1 of a new workout cycle. Goal: Lose 10 pounds, and increase muscle mass/tone.  That’s it!  So, my workout assigned to me from a well trusted fitness …

Week #18 – Rest, Relax, and Rejuvenate

This week, I am giving my body a break!  Since I’m out of town for work, timing is perfect.  This busy working mom of 2 is welcoming this time to take care of herself!  It’s so hard sometimes for people who like to be active to slow down, but active rest or recovery is essential for a healthy mind and body.   So, here, I’m stretching, eating well, walking, jacuzzing, and sleeping. At the end of my conference, I am thinking of scheduling a massage! Active Recovery: The Secret To Maximizing Your Training! – Bodybuilding.com.

Burned Out

The last couple of days I’ve had an emotional dip and I think the energy I put it in my fitness world and professional world have left me depleted.  As you all know I’ve been intense about my workouts–exercising 6 days a week for the last several months.  I have not missed a work out.  There are even days where I’ve done two workouts in a day.  I’m still at 157 –down 17 pounds from 174 several months ago.  I was hoping to get down to 154 this week.  I think that’s part of the burnout.  Every week, I have high expectations not only for myself physically but also professionally.  I am a public speaker as well, and the month or so I have been intensely focused on preparing a relationship series at my church.  I love fitness, and I love my career, but I really need to take a break! And this is all in the midst of balancing my work life as a new therapist in private practice and being a mother to two highly energetic young boys under the …

Fab Five Friday Food Share

For this Fab Five Friday’s Food Share, here are 5 tips that helped me and hopefully they can help you too! 1) Do a Drive-By Instead of a Drive-Thru – I get it!–You are craving Wendy’s Biggie French Fries or that Chic-Fil-A Sandwich or maybe it’s that Taco Bell fix that sounds soooo good but leaves you feeling gross afterwards or the #2 Whataburger combo meal.  Fast food is almost at every corner in Houston it seems like!  I used to crave a Beef Meximelt, Nachos Supreme, and Beef Crunchy taco for my SNACK.  These spontaneous food moments feel so good at the moment and seems like a great idea–but then the regret always settles in and you kinda feel gross–kinda like a one night stand!  Well–from what I’ve heard 😉 but you get the drift.  And ummm, that Taco Bell trifecta added up to like 1,180 calories!  (calculated via MyFitnessPal)  So–just keep on driving and do not run for the border! You don’t need those extra fast food calories on you! 2) No More Juicin’– I used to drink apple …