Cadence Wellness & Nutrition

08/20/2023

Got a little bit of a late start today but better late than never!
It’s so hot 🥵 outside so I took to the gym to do this brick workout.
A duathalon just might be in my future!

07/30/2023

Getting back into the groove with some meal prep action!
I have not been in a great headspace over the past year and a half to two years, if I’m truly honest.
I internalized quite a bit of “stuff”, most of which had nothing to do directly with me but when my friends hurt, I hurt.
I let it all pile up. That combined with various injuries that took me out of running for a bit just did not do me any favors. I was eventually diagnosed with clinical depression and anxiety and was started on medication. The medication has been a Godsend!
Well, it’s time to get back on track and back to the basics. My greatest success for losing weight and keeping it off came when I meal prepped. Being ahead of the game and having healthy meals ready to go is a big deal for me!
I have some lofty goals for the remainder of 2023/2024 that I’m not prepared to share yet but stay tuned!

Below 👇🏻
Fresh zucchini diced and drizzled with olive
oil and dusted with garlic powder, smoked paprika and oregano.
Placed into a grilling bag to go on later. This will be a part of my dinners for this week! 😋

05/08/2023

Getting back into the swing of things with a nice, easy run this morning.
Marine Corps Marathon training is right around the corner so laying down a good base now is top on my priority list!
But first, plenty of water and clean eating!

01/18/2023

This page has been dormant for way. too. long. I’ve had a rash of injuries that lead to some mental roadblocks that sent me down a hole that I feel like I’m finally digging out of.
Running used to be my therapy.
Running used to feel good.
Then foot pain after St Pete RunFest 2021. I was diagnosed with posterior tibial tendinitis and placed in a boot.
A few months later, I took to running again. I did the Skyway 10k and things seemed to go well.
Then I began training for Ragnar and pulled my hamstring/tweaked my knee in August. I had to pull out of Ragnar. I was devastated. This sent me spiraling again.
I was still working out with CG but I couldn’t fully participate. It’s tough to watch others do what you used to do so easily and now you can’t.
I gave up.
I gave in.
I lost myself.
I lost my confidence.
I lost my drive.
I became depressed to the point that I didn’t care about the things I used to love. I would have happily stayed in bed all day. I didn’t care if the bills got paid. I didn’t care if I ate or drank myself into oblivion.
My body betrayed me and I just could not cope.
I was having other personal struggles as well but this was the crux of most of my depression.
After having a mental breakdown in my closet after a “friend” texted and basically told me what a sh*tty friend I am and after speaking with my husband and a couple of my closest friends, I decided I needed some help.
I saw my doctor where I proceeded to break down. She placed me on Zoloft and I have been on it ever since.
I’m getting better mentally and feeling stronger physically.
I ran/walked the Key West half marathon this past weekend.
I was undertrained.
I was ill prepared by my standards.
But I did the damn thing!
Was I sore? Oh, you bet your sweet ass!
Was it worth it? Yes!
I realized that I’m stronger mentally and physically now than I have been in probably a solid year.
I think my face in these pics says it all. ❤️

07/11/2022

Meal prep Sunday became meal prep Monday morning 🤦🏻‍♀️. It’s not ideal but, hey, life happens and sometimes you have to and just make it happen!

I put these lunches together for the week in under 30 minutes!

Yep! In less than 30 minutes I have a whole week’s worth of healthy, delicious, ready made meals!

Setting myself up for success is so important for my mental and physical wellbeing.

Not sure where to start and need help? I’m only a quick message away!

03/20/2022

It’s been awhile ya’ll! I am slowly building my home gym and I was excited to play with ALL the toys!
Workout ✅
Tried snatches and devils press with the 30 pounders and managed to squeak out a few! 💪🏻
Time to eat!

01/31/2022

Before you try the newest "Cleanse" listen to what Dr. Jen Gunter has to say.

Put down the cayenne-lemon water and step away from the herbal tea. Cleanses and detox products like these don't remove toxins, says Dr. Jen Gunter, and some of them may even be hurting your health. Learn how your body rids itself of harmful substances and what you can do to keep this system running...

01/02/2022

What comes to mind when you hear the word “wellness”? Is it weight loss? Diet? Nutrition? Exercise?
Those are only a small part of wellness. Wellness is holistic.
True wellness is three-fold: physical, mental and spiritual.
This place checked all three boxes for me today.
What is important to you in achieving your wellness goals?
Need help figuring that out and not quite sure where to start? Send me a message!

10/18/2021

Since I’m marathon training and I love Shalane Flanagan, I made her Marathon Bolognese last night in prep for Wednesday night’s dinner.
Grass fed ground beef, olive oil, tomatoes, garlic, red bell peppers, mushrooms and spinach (added to the sauce after I snapped this pic 🤣🤦🏻‍♀️) come together for a sauce that is chock full of whole, nutritious foods. The antioxidants, vitamins and minerals help with recovery, support the immune system, support muscle, blood, skin and bone health and stave off inflammation!
Serve over whole wheat pasta, rice, zucchini noodles, spaghetti squash…. endless possibilities!

10/12/2021

Taco 🌮 Tuesday is here!!
One of my faves is crockpot pork carnitas. They come together in about 10 minutes and then the crockpot does the rest! How easy is that?!

Cook low and slow about 7-8 hours then shred it, mix the meat into the juice, pop it onto a broiler pan and place under the broiler for about 10 minutes to get the tips a touch crispy. Omit the last step of you wanna just dive right in… who could blame you 🤷🏻‍♀️?!

You can omit the beer also and use vegetable or chicken broth plus a little more orange juice
for flavoring. The alcohol cooks off and lends fantastic flavor to this dish.

Stuff the pork into low carb soft tortillas, corn tortillas, roll up into a burrito along with some rice and black beans, add to a greens salad with fresh tomatoes, red onion and guacamole, the options are endless!

09/04/2021

Who would have thought that carrots 🥕 + almond butter would make such a kick-butt, snacktasticly incredible combo? Just a hint of sweetness to satisfy the sweet tooth and crispy texture to satisfy the “crunch” craving!

08/25/2021

People often ask me how I get up at 4/4:30am to go workout/run.
Look at this group of ladies and you will immediately get the answer.
Working out/ running is my therapy. It helps me burn off the crazy and get my mind right for the rest of the day.
And the convo… it is priceless! We talk about any and all things, some of which can get quite personal! It ranges from serious and deep to quirky and hilarious!
Do I have a hard time waking up some mornings? Yep. Do I want to roll over and sleep in some days? Sure do.
But when I get my butt up and out the door, I never ever regret a workout when it’s done.
I always feel accomplished and ready to rock the day!