Coffee part V

This isn’t exactly about coffee, but it’s about tea, which is close enough.

There are so many different kinds of tea, I can’t even begin to count or tell you the differences, but seriously, most people should drink more tea in general.

NOT the “tea” that comes in a bottle with “natural berry flavors,” because that doesnt really count.

If you don’t really like the taste of tea, start out by trying fruity, herbal teas and drink them iced with a little sweetener.  Those taste really good!  I love Tazo Passion tea more than any other tea!

You can also drink tea for a variety of reasons.  For the caffine to wake you up, soothing stuff to calm you dow, some teas claim to help you focus, and some put you to sleep.  These are all healthy alternatives to say, using nyquil to go to bed or a red bull in the morning!

Some tea favorites from Starbucks- Chai tea Latte (SO TASTY!!  dont forget to ask for skim!) Earl Grey Tea latte (with a shot of caramel is really tasty) and both hot and iced passion tea, Black tea lemonade is also really tasty!


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Coffee Part III

AND… Coffee part three is devoted to the lovely FRAPPE/FRAPPUCCINO/COOLER whatever you want to call blended coffee.

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First thing you need to know about blended coffee- If you think that it is just a latte thrown into a blender- you are sadly mistaken.  There is a reason those thing are so yummy, and that is because of all of the extra sugar in them.

At the campus coffee shop that I work at now, and at Starbucks, and my friend who works at an independently owned coffee shop at home told me that they use a “blending base” in their frappuccinos.

What’s in a blending base? Well since you asked:

Sugar, Non-dairy creamer, Dipotassium Phosphate, Mono and Diglycerides, Sodium steroyl, and let’s be real- other than the first two, you dont know how to say these things (unless you know your stuff when it comes to chem) and other than “non-fat milk, coffee, and natural vanilla flavor (which are the LAST three ingerdients on the list), you won’t know the rest.

So this is in a powdered form in most places.  And you have to add a LOT of it.

So I am not even going to give nutriton facts on these, because they are really different everywhere, but I’m pretty sure they aren’t good for you no matter where you go!


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Coffee Part II

Okay so if you don’t drink black coffee, I’m gonna guess you drink lattes or mochas.  YUMMY!

But here are a few things that most coffee shops won’t tell you about their lattes and mochas:

1. Most come with whipped cream.  While it is tasty on ice cream and pie, It melts really fast right into a hot drink, so you are comsuming an extra 100-140 calories without even realizing it, not to mention all the fat and sugar that is in whip!

2. Most coffee shops will use 2% or whole milk for your drink unless you specify otherwise.  Therefore, you are getting all the extra fat that these milks contain, that could be avoided if you ask for skim, or non-fat milk.

3. The syrup in lattes and mochas is REALLY sugary.  And when I say really sugary, we are talking 19g sugar/shot.  REMEMBER- a shot of syrup is different than a pump of syrup.  People come into Starbucks all the time and ask for a “latte with shots of caramel.”  Your barista will probably put in 2 “shots” of caramel, which is 6 pumps of syrup in a tall, 8 in a grande and 10 in a venti, 12 in an iced venti, so make sure you are specific about exactly how much syrup you want in your drink.

4. I am probably one of the few baristas who will admit it, but if customers are mean or rude to me, odds are that they might not get EXACTLY what they asked for.  If you come to Starbucks with an attitude and ask for a decaf skinny vanilla latte, your latte will either be caffinated or made with 2% or whole milk, or not made with sugar-free syrup (as your asking for “skinny” implies that you want).  So be nice to your barista, so that you get what you want!

Now for the ugly truth, that you probably don’t want to hear: THE NUTRITION FACTS!

A regular latte at Caribou and Starbucks for a small is about 140 Calories (with 2%)

A regular mocha at Caribou is 360 calories and at Starbucks is about 270

A white mocha at Caribou is about 340 and Starbucks is 360

This is for 12 oz of drink!  So remember if you want skim milk and no whip, you have to ask for them.

Now for a word of sugar-free syrups.  I hate sugar-free things (except gum) with a fiery passion.  Here’s why: 1) It makes you feel like you can eat more of whatever it is- when you shouldn’t.  2) Sucralose has TONS of negative effects on your health because human’s digestive tracts are not built to absorb it.  3) I think they taste funny.  Seriously- I would SO much rather take the caloric hit of anything with sugar (REAL sugar in the form of C6H12O6) in it and enjoy it, as opposed to semi-enjoying something that has that awful fake-sugar-bitter-aftertaste. So now that you know the bad things about fake sugar, you have to look at the good things about it (yes, there are a few) and choose for yourself if you want to put that into your body.  (Just so ya know- the fake sweetener I am talking about is sucralose, its also known a nutrasweet and its the stuff in splenda)

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Coffee Part I

Here’s a topic that I an extremely qualified to go on and on about-COFFEE!!  I’m an addict and I know (or maybe I just hope) that I’m not alone 🙂  My “crappy high-school/college job” is at Starbucks, so I am pretty well-versed in coffee!

Coffee has some AWSOME health benefits, too!  However, when people say that “coffee is good for you” or things like that- your blended vanilla white mocha with caramel is NOT what they are talking about.  They are talking about this stuff:

That stuff that comes from either a drip machine or french press.  Tons of people who consider themselves “coffee-drinkers” can’t stand this stuff.  However, It is the healthiest of all the coffee drinks, and also by far the cheapest!  Both Caribou Coffee and Starbucks list black coffee as 5 calories!  Obviously you can fit that into pretty much any diet plan you may be on!

The coffee posts will continue, but for now, I am going to watch tennis and go to bed!



Does anyone else see a problem with the fact that there is still football going on right now?  It can stop after Christmas!  Does anyone else agree with the fact that the new year brings hockey and basketball and the football can go away because honestly- no one really cares anymore!

So because I am sitting here ripping pro sports, I am gonna take a few minutes for college sports.  Something that I have gotten into this year is college basketball.  I guess that’s just because I have no T.V. shows that I HAVE to watch every week, so I have become accostomed to just turning on ESPN, because I dont know what is happening in any actual shows anymore!

COLLEGE HOCKEY.  What can I even say excpet that it’s pretty much the best thing ever.  The gophers are good this year and so are the bulldogs so LIFE IS GOOD!  Something that makes life even better is that North Dakota isn’t good!

COLLEGE BASKETBALL.  I don’t know nearly as much on this topic as I do about hockey, but I do know that I want Duke to win the National Championship!!

So if you are a bit annoyed with professional sports that should’ve been over long ago, turn to college.  Its way more fun!

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Sorry, I’m kinda a sucker for fad workout programs!  But in my defense, I get that from my parents.  In the last few years I have tried The Firm Express, Jillian Michaels, Biggest Loser DVDs, Power90, Insanity and now the P90X.

So here’s what it its all about: Its got like 10 or 12 DVDs in this bad boy.  Most of them are strengh things like “Chest and Back” or stuff like that.  The others are cardio, plyo, yoga, etc.  Tehn comes the Ab Ripper… what can I even say about the Ab Ripper…?  ITS SO HARD!  Its 350 reps, and all I can say is that if after doing this bad boy 4 days a week for a few months, I dont have fantabulous abs, I’m gonna be sad.

Today we did Kenpo X.  Here’s my advice on kickboxing: Make sure you hit every punch and kick, DO NOT just go through the motions.  If you put weight and force behing each and every movement and be sharp about it, you should be working your muscles without needing to lift a single weight or resistance band!

And a note on healthy eating: dont deprive yourself of whatever you might be craving, just don’t pig out.  Today I have eaten SUPER healthy, but I did let myself eat and M&M bar at dinner today.

Another side note on health, how are you sleeping?  Sleep has a big impact on your metabolism and weight, so make sure you are catching enough z’s every night.


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So Guess Who Ran A Mile Today?


Daddy was right- a little bit of time and better sho inserts, and my shins are allllll betterrrrrrrr!!

So tomorrow, I will run 1 1/2 miles!

In addition, yesterday I did P90X yoga and the ab ripper.  It was hard but way fun.  My friends and I are going to try to integrate this into our workout routine!

So enough of my excitement, on to more normal stuff.  I’m back in Duluth and starting my 2nd semester of college!

Awesome thing happened- today I got two textbooks FREE!!!  Oh goodness only a poor college student would get excited about free textbooks but I thought i’d share my excitement about that too!!

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motivation for ya, right here


Scroll down to find out!














And no, I’m not kidding.  Next time you think whatever goal you have for yourself is not possible, pull up this post, and look at Jillian then, and now.  She is a freaking beast and whatever it is that you are working toward is just as doable.  It is just gonna take some hard work. Some really hard work.  But if you want it ba enough, you can do anything!!

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So in my short time of being wisdom-tooth-less, I have spent my time on pinterest.  Seriously it is probably the most additcting thing ever.  Here is small sampling of my findings!

LOVE this one!  It makes you feel a little better about yourself when you talk to people who are running in big huge marathons, and you are patting youself on the back for 5Ks

This one reminds me of myself.  Running is such a freeing feeling!  It’s like you can run off all the problems in the world, you are in your own universe where all you have to do is keep going.  LOVE THIS!!

I love being sore, so this one is GREAT!!!  I also just love that girl’s shorts too!!

And finally this is to keep everyone going!  Remember that you should excercise for yourself so when YOU start seeing a change is the most important.  Of someone else says something, then yay, but the idea is to feel good in your skin, so dont be afraid to be proud of your progress even if no one else notices!

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workout quotes

So I got those lovely wisdom teeth out yesterday…  therefore working out is out of the question for the next few days.  But since I havent posted much recently, I thought I’d share these with you.  They are a bunch of motivational workout quotes to keep you going!  The pictures are really pretty too!

Everybody wants to be a bodybuilder but don’t nobody wanna lift no heavy ass weights.” Ronnie Coleman

“It’s a lifestyle – train like there’s no finish line.”

“You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it.”

“Work not to look good, but to make others look bad”

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“If it is important to you, you will find a way. If not, you’ll find an excuse.”

“Be proud, but never satisfied.”

“If you always do what you have always done, then you will always get what you have always got.”

“It’s not the size of the dog in the fight but the size of the fight in the dog” – Magic Johnson, NBA Star

qq beautiful island 65 Of My Favorite Workout Motivational Quotes:

“Pain is temporary, pride is forever” – Unknown

“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson, Philosopher & Writer

“I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life a champion.” – Muhammad Ali, Boxer

“Try and fail is the manner of losers; try and learn is the way of the strong.” – Unknown

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“Suffer the pain of discipline or suffer the pain of regret!” – Unknown

“Only the weak attempts to accomplish what he knows he can already achieve.” – Stella Juarez Author

“Failure will not overcome me so long as my will to succeed is stronger” – Micheal S. Kirby

“If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!” – Emily Post

qq beautiful waterfalls 65 Of My Favorite Workout Motivational Quotes:

“The human body experiences a powerful gravitational pull in the direction of hope” – Norman Cousins Author

“That which does not kill me makes me stronger” – Friedrich Nietzsche, Philosopher, Poet, and Classical Philologist

“Fall down seven times, get up eight” -Chinese proverb

“There is nothing we cannot live down, rise above, and overcome.” – Ella Wheeler Wilcox

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“Success must be felt within before it can be seen on the outside.” – Unknown

“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” – Ralph Marston, Author and Publisher of The Daily Motivator

“You have to do what others won’t to achieve what others don’t.” – Unknown

“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson, Philosopher & Writer

qq exotic trees 65 Of My Favorite Workout Motivational Quotes:

“Pain is only weakness leaving the body” – Unknown

“Good luck is the result of hard work and preparation” – Unknown

“Strength is the product of struggle” – Unknown

“The race goes not only to the swift nor the contest to the strong, but that’s the way to bet your money” – Unknown

it tahiti2 65 Of My Favorite Workout Motivational Quotes:

“How am I to know what I can achieve if I quit?” -Jason Bishop, About Bodybuilding Reader

“Be patient and tough; some day this pain will be useful to you” – Ovid

“The greatest oak was once a little nut who held its ground” – Unknown

“It’s about mind over matter. If you don’t mind, it don’t matter” -Unknown

qq sweet birds 65 Of My Favorite Workout Motivational Quotes:

“Tough times don’t last. Tough people do.” – Unknown

“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” Vince McConnell

“The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent.” -Arnold Schwarzenegger

“There are only two options regarding commitment, You’re either in or your out. There’s no such thing as life in between.” – Anonymous

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“Obsessed is just a word the lazy use to describe the dedicated.” -Anonymous

“It’s never too late to become what you might have been”. -George Elliot

“Belief triggers the power to do” -David Schwartz

“Being defeated is often a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant, Columnist

qq sunny beach 65 Of My Favorite Workout Motivational Quotes:

“It’s about mind over matter. If you don’t mind, it don’t matter” -Unknown

“It’s not the load that breaks you down, it’s the way you carry it.” – Lena Horne, Singer

“The act of taking the first step is what separates the winners from the losers. – Brian Tracy, Motivational speaker

“Your body hears everything your mind says.” – Naomi Judd, Singer/Songwriter

qq beautiful beach island 65 Of My Favorite Workout Motivational Quotes:

“The man who has no imagination has no wings. ” – Muhammad Ali, Boxing Champion, Peace Ambassador

“You miss 100 percent of the shots you never take.” -Wayne Gretzky, Professional Hockey Player

“The harder you work, the luckier you get.” -Gary Player, Golfer

“Don’t let what you can’t do interfere with what you can do” – John Wooden, UCLA Basketball Coach

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“There are no secrets to success. It is the result of preparation, hard work, and learning form failure. – Colin Powell, U.S. Secretary of State

“I like thinking big. If you’re going to be thinking anything, you might as well think big.” – Donald Trump, Entrepreneur

“Life shrinks or expands in proportion to ones courage.” – Anais Nin

“Quitters never win and winners never quit ” – anonymous

qq water beach flowers 65 Of My Favorite Workout Motivational Quotes:

“To give any less than your best is to sacrifice a gift” Steve Prefontaine, runner

“Great souls have wills; feeble ones have only wishes.”- Chinese Proverb

“Things do not change. We change.” – Henry David Thoreau, Author/Philosopher

“Hard work is a two-way street. You get back exactly what you put in.” – Unknown

jm change 65 Of My Favorite Workout Motivational Quotes:

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.”

“Many people believe things happen to a reason, well I say go out and make those things happen” – Unknown

“Try and fail, but dont fail to try” – Unknown

qq heart sand 65 Of My Favorite Workout Motivational Quotes:

“You give what you give, what you dont give is lost forever, this day will never come again” – Unknown

“I have found iron to be my greatest friend. It never freaks out on me. It never runs. Friends may come and go but two hundred pounds is always two hundred pounds. There is no better way to fight weakness than with strength, Once the mind and body have been awakened to their true potential, its impossible to turn back, the iron never lies to you.”

“Just say to yourself… how bad do I want this? Am I working harder than the person who will be standing next to me?”

“The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

qq love2 65 Of My Favorite Workout Motivational Quotes:

“Limitations are for people that have them and excuses are for people that need them.” – Unknown

“Champions aren’t made in the gym. They are made from something they have deep inside them: a desire, a dream, a vision.” – Muhammad Ali

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