My Weekly Work-Out and Diet Plan

My Weekly Work-Out and Diet Plan
I’ll be the first to admit that I wasn’t always super healthy.

My relationship with exercise and food in the past was unfortunately skewed, like the vast majority of women. But growing up doing pageants, I think it might have been even more exacerbated. I used to work out three times a day, counting the calories of everything I put into my mouth. All for a competition. But now, a few years removed from pageantry-I can look back and see that although I gained numerous skills from competing, my relationship with my body and food is so much healthier. So much of that is derived in my relationship with Christ! I know that my identity isn’t rooted in a crown, or the number of likes I get, or follower count. My identity-and yours-is rooted in Jesus alone.

He is the one who says you are beautiful.

You are loved.

You are known.

So I just wanted to preface this whole blog with that truth at the forefront of all our minds! It’s not about how we look. It’s all about what Jesus says about us. Also-side note- I love working out. Especially because I currently work three jobs. Yes-three jobs. Working out is my time to unplug from all social media, listen to my favorite podcasts or read a good book, and feel strong. I love feeling accomplished when I finish that ridiculous Kayla Itsines’ arm work out. Throughout this blog, I am going to walk you through what I do everyday and my diet!

Diet

So this is a toughie. I am a firm believer in moderation. Yesterday after my workout, I was feeling light headed so I bought some chocolate and ate it. And guess what-I feel great about that decision! I don’t generally chow down on chocolate everyday, but yesterday I felt like I was getting attacked by dementors (it was a hard day haha) and we all know the best remedy for a dementor attack is chocolate right?!? My point is-be kind to yourself. Be gentle with yourself. One piece of chocolate isn’t going to destroy your life. That being said, I practice intermittent fasting about five days out of the week. So I’ve found that if I eat an early dinner (around 5:30 pm) and have a late breakfast (around 11 am) my body responds to it well. I feel great and my weight stays at a place I want it to. But I don’t do it all the time. I ignore this when I’m out with friends on the weekend. A girl’s gotta live right?! Do not let a diet control your life.

I also eat very high protein. I love love LOVE tacos. My boyfriend makes fun of me because I love them so much. They honestly probably consist 90% of my diet. I make them at home and cook with avocado oil. I buy the extra-lean, grass fed beef to make them (it’s very important you buy healthy protein!). I also buy this almond cheese because ya girl doesn’t respond well to dairy. So my diet is generally high protein, low carb, and low dairy!

Ok-now here’s my workout routine!

Monday

45 minutes of Cardio! Cardio is super easy for me because I love catching up on my favorite shows, podcasts, or even reading during it. I buy giant hardback books and set it up with the elliptical and get lost in a story. Currently I am on book five of Game of Thrones. Cardio is also flexible because it can be a hike with your pup or a walk with a friend. It is basically low intensity cardio over a long period of time.

Tuesday

Leg day! So I have been doing Kayla Itsines’ BBG work out over the past four years and I cannot express enough how wonderful it is. I have had many personal trainers, but her workouts are my absolute favorite! You can learn more about her workouts here! Her workouts build muscle, but don’t make you bulky. They make you strong, but sleek. They’re pretty similar to HIIT workouts. On these strength days, I pop in my AirPods and listen to podcasts or Harry Potter on Audible! My favorite podcast currently is Potterless-the story of a grown man reading Harry Potter for the first time lol.

Wednesday

This is my toughest day of the week so I generally try to rest! I also have my small group this night so no workout unless I’m feeling crazy ambitious.

Thursday

Arm day! TBH arm day is the bane of my existence. Dwight Shrute said one of the defects of our kind is weak arms. Bahaha-just kidding. I do not support Dwight’s stupid, sexist comment. But this day is truly the WORST. I struggle through it. When I first started BBG there were actual tears. So I broke these workouts in half and decided that completing 15 minutes of it was a WIN! Don’t be afraid to change things up if you can’t handle it. Consistency is key. If you hate something, odds are low you’re going to be consistent.

Friday

45 minutes of Cardio! Go on a hike, read a book on the elliptical, or go on a walk with a friend!

Saturday

Ab day is my FAVORITE! Generally I don’t sweat as much this day which is great because I don’t have to wash my hair after. Once again, I do BBG for all of these strength days!

Sunday

45 minutes of cardio!

Well, there ya go! That is my detailed workout schedule and diet plan! Keep in mind, that while arm day might be super challenging for me-it might be a cake walk for you! Abs might be harder for you or legs! Its so important to listen to your body and decide what you consider a win. You might need to adjust certain things to ensure consistency. I’ve found that if I hate something, I can be all gung-ho for it for about a week, but then I just stop. So find something you love. This happens to be what I love because my job requires so much interpersonal interaction. So I love flying solo when it comes to working out. It’s basically my introvert time. But if grabbing a buddy motivates you then DO IT! But most importantly remember that your identity is not rooted in exercise or diet-your identity is rooted in Christ alone. Also-if you have any workout tips or podcast recommendations please let me know in the comments!

LYLAS

-Rach

10 Perfect (& Affordable!) Holiday Party Looks

10 Perfect (& Affordable!) Holiday Party Looks

Tis’ the season for holiday parties! Holiday parties are my fave-especially being a plus one! If you’re anything like me-you have a myriad of holiday parties approaching. Some ranging from black tie to tacky Christmas sweater to more conservative work parties. If you’e also like me-you love dressing super classy but-ya girl has a budget. I have gathered all my favorite finds this December to compile this list of all my favorite holiday party looks for every single get together you have this season! And-the greatest news of all-they’re all affordable-the most affordable being $19.90 (wait-what?!) to the most pricey being $118. Hope you enjoy this guide and have a wonderful time at your plethora of holiday parties this season!

Austin Fashion blogger holiday style2austin fashion blogger 9.JPG

Jumpsuit: Forever 21 $19.90     Bag: Tory Burch      Shoes: Top Shop

Austin Fashion blogger holiday style7Austin Fashion blogger holiday style6

Dress: Nordstrom $118     Bag: Tory Burch

Austin Fashion blogger holiday style4

Top: Forever 21 $18     Skirt: Forever 21 $17.90

Austin Fashion blogger holiday style8.JPG

Dress: Nordstrom (Top Shop) $65      Earrings: Kendra Scott      Bag: Madewell

fashion blogger austin 2.JPGFashion blogger austin 1.JPG

Dress: Nordstrom (Lulu’s) $72     Earrings: Kendra Scott

Austin Fashion blogger holiday style10 copy.JPG

Sweater: Target $34

Austin Fashion blogger holiday style.JPG

Dress: Francesca’s    Shoes: Prada

Austin Fashion blogger holiday style5.JPG

Dress: Zara $39

Austin Fashion blogger holiday style10.JPGAustin Fashion blogger holiday style9.JPG

Dress: Nordstrom $100      Shoes: Prada

Austin Fashion blogger holiday style1

Dress: Forever 21 $19.90

I hope that each of you have a wonderful time at all your holiday parties-whether it’s a black tie event or a group of girls in tacky sweaters drinking champagne and playing How Do you Meme or a cozy family get together with your precious nieces and nephews watching Elf and drinking hot cocoa! It’s my prayer that each of you take time this crazy holiday season to rest in Jesus. To take time away from all the parties-to sit and think about how wonderful it is that our Savior humbled himself to live in this world so that we can have a sympathetic God who understands what it is to be human! I also pray that your Christmas season is filled with special memories that you will always cherish. Take time to play silly games with your little cousins and family. Laugh hard, don’t take yourself too seriously-alright?! Instead of getting wrapped up in staging Insta-worthy photos, put your phone down and make real memories! I love you all and hope you have a wonderful holiday season!

 

LYLAS-

Rach

Why You Should Ditch Your Husband Checklist

Rachel Prochnow Faith blogger austin Texas.jpgA little while ago, one of my friends went on a date with a guy. He was attractive, fun, loved the Lord, passionate, and she loved spending time with him. But as her best friend, something about this guy rubbed me the wrong way. He had this long list of qualifications necessary to be his girlfriend. The many qualifications on this list ranged from “sexy,” to “passionate woman of God”, to “hipster.” Needless to say, I wasn’t a fan. How dare he try to fit my beautiful, Gospel-loving, hilarious, adventurous, bold, compassionate, and thoughtful friend into this list where he was trying to play God to find a woman who fit into his ridiculous mold or standard.

I was furious.

After thinking about this, I realized that growing up, I was always told by very well-meaning people to make a list for my future husband.

I had tons of lists.

I have lately been convicted of how this took my eyes off Jesus. Before we begin, I want to be sure to communicate several things to you. The first is that you need to know what a biblical man is. If you don’t know, check it out here. When you date, don’t leave your brain at the door. If the guy is a punk or doesn’t love Jesus or isn’t kind to you or others-peace out as quickly as you can. I do think there is one certain requirement for who you marry (and therefore informs your dating) that the Bible outlines-that he is a genuine follower of Christ. I am explaining here the dangers of making a very specific list of shallow requirements and discrediting people who don’t fall into your stringent outline. Another thing I am not saying is to stay in an abusive relationship. If you are struggling, send me an email and I can encourage you personally. The last thing I want to communicate is that I am not letting men bow out of their standard set forth by God. I’m not giving them an excuse to treat you unkindly or in a disrespectful way. That is between them and God. Through this article, I want your heart and love for Jesus to be the focus. Ok, now we can start.

1. STOP FOCUSING ON A GUY AND START FOCUSING ON JESUS

There are many reasons why making a list might not be the best idea, but this is the most important. Putting anything before Christ is idolatry. Jesus Christ and the Gospel need to be at your core. When you have a deep love for the Gospel, you will be able to trust that within Him, all your needs are met and satisfied. Then you won’t look to fulfillment through a potential or imaginary “soul mate” as your “other half.” You have been liberated and completed in Christ. Until God is where He needs to be in your heart, you are constantly going to be complaining that your partner is not loving you adequately, treating you well enough, or respecting you like he should.

2. IT CAN PUT UNNATURAL PRESSURE ON YOUR PARTNER

Tim Keller said it best in the Meaning of Marriage, “It is the illusion that if we find our one true soul mate, everything wrong with us will be healed; but that makes the lover into God, and no human being can live unto that.” He goes on to say, “If your only source of love and meaning is your spouse, than anytime he or she fails you, it will not just cause grief, but a psychological cataclysm.” God needs to be your first and foremost love-not your boyfriend or husband. Trying to force him to fit into your little list puts too much emphasis on him and too little on Jesus and the Gospel. The Gospel and Jesus is where your identity lies, not in a relationship or man.

3. YOUR RELATIONSHIP SHOULDN’T BE A TRANSACTION

Think of Philippians 2:3, “Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” Is your list putting another’s needs before your own? If not, it might be selfish. Also, I don’t know about you but I do not want my marriage to be a consumer relationship. Tim Keller explains it best, “Throughout history there have always been consumer relationships. Such a relationship only lasts as long as the vendor meets your needs at an acceptable cost to you. If another vendor delivers better services or the same services at a better cost, you have no obligation to stay in a relationship with the original vendor.” Biblical marriage is a covenant relationship not a consumer relationship. Keller describes a covenant relationship as “a sacrificial commitment to the good of the other. […] The Bible sees God as the supreme good-not the individual or family.” You should want a relationship built on Jesus and love, not considering how much you can gain through the other person.

4. CHRIST CAME TO SERVE AND NOT TO BE SERVED

I always think of this incredible passage in John 13 when Jesus washes His disciples’ feet. Not only was Jesus presenting a beautiful picture of the Gospel to His followers, He was also showing us an example of how we ought to serve others. I remember Matthew 20:26 when considering this, “It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Jesus is our example. We shouldn’t be looking for what we can potentially gain out of a relationship, but how we can demonstrate Christ’s love to that person God has called us to be in a relationship with and how you can further the kingdom together.

 5. LOVE LIKE JESUS

Seeing my friend being held to this guy’s ridiculous standard enraged me. It made me realize just how arrogant and egocentric this particular guy was. He didn’t see the wonderful girl before him because he was so transfixed on finding this “ideal” girl developed in his mind’s eye. Instead of fitting someone into your mold, I want to challenge you to love selflessly, expecting nothing in return. One of my favorite pastors Matt Chandler says in his book The Mingling of Souls, “There is a beauty even in loving without response because that kind of love is truly selfless. When we love with no expectation or promise of reciprocity, we know what it means to sacrifice and deny ourselves in ways we wouldn’t otherwise.” Love that way. Love selflessly. Love like Jesus loved.

6. IT CAN BE A CONTROL IDOL

All sin can be traced to different root sins. Creating a list of requirements necessary in a man can be a way of not surrendering your desire to the Lord. It actually can be the opposite. It’s like saying, “God, you are not strong enough to control this, you have too much on your plate. Just let me take care of it.”

Hold on.

Remember that verse in Matthew 10:29-31, “Are not two sparrows sold for a penny? And not one of them will fall to the ground apart from your Father.  But even the hairs of your head are all numbered. Fear not, therefore; you are of more value than many sparrows.” God knows your desires. He understands. Surrender that to God. Seek His face before anything else and hold on to the promise in Romans 8:28, “God works out all things for the good of those who love Him and are called according to His purpose.”

LYLAS

Rach