Reaching Goals.

Goals have been the topic of discussion around me lately. Which got me to thinking what it takes to reach your goals. Once you graduate college people always want to know what's next? What are your plans? Where are you going and how will you get there?

Well... If you're anything like me your always mentally setting goals without even realizing it. It didn't take my graduation day for me to realize I needed to figure out a plan. No...my plan to be a dietitian began one night talking to one of best friends in our freshmen dorm. It's one of those vivid memories ...you know the kind where you can remember exactly how you felt in a way that makes it seem as if it just happened yesterday. It was the first time I allowed myself to admit that I didn't know exactly what I wanted to do with my life. Ironic right? I develop my future by admitting to myself that I have no idea what the hell I want to do. All I knew was that I didn't want to continue studying government and philosophy. It just wasn't right for me. I remember being terrified to not have a plan. I know a lot of people feel this way on graduation day...but I went through this my freshman year. I knew in order for me to focus and work hard I needed to have a goal in mind.

One of the great things about my friend Charlene and that night in my freshmen dorm was the dreams that came from it. If you don't have a friend you can tell crazy dreams and big plans to  you should go out and get one ASAP. Because when you start to say things out loud to another person they begin to become real.  Now that I graduated with my degree from UMD in dietetics and I received a dietetic internship I realize I owe a lot to that night. To allowing myself to change my mind. To allowing myself to dream. And to having a friend to dream with!

Oh the places you'll go....

Happy Mother's Day

Happy Mother's Day !!

My mom is definitely the one person I do not show nearly enough how much I appreciate. But i'm trying to make up for it today! I made my mom a CD filled with songs to express how wonderful she is :) While I was making it this song made me cry because it just fits the way I feel about my mom... I accidentally and maybe subconsciously on purpose put it on the CD twice!  

"for a heart I can rely on through anything"
Love you MOM!

Mother’s Day Mix

1.   Like My Mother Does -Lauren Alania

2.   I Turn to You Christina- Aguleria

3.   Someone Like You - Adele

4.   Fire and Rain James Taylor

5.   Who I am- Jessica Andrews

6.   One and Only -Adele

7.   Set Fire to the Rain -Adele

8.   I my Daughter’s Eyes- Martina Mcbride

9.   I Hope You Dance- Lee Ann Womack

10.       What Do You Say –Reba

11.       Just Another Day In Paradise- Phil Vasser

12.       I Turn To You Christine Aguleria (for emphasis)

13.       Landslide- Stevie Nicks

14.       Somebody’s Hero- Jamie O’Neal

15.       Jason Marz- Lucky

16.       Hey There Delliah – Plain White Tees

17.       The Best Day- Taylor Swift

18.       Angels –Randy Travis

Now it's time to enjoy a colorful brunch w/ Mom! 

Happy Mother's Day to all the Amazing Moms out there!   

A Life Long Commitment to physical Movement

A Life Long Commitment to Physical Movement

My favorite aspects of working at RBA is the environment. Every time I go into work I am surrounded by strong motivational professionals that devote themselves to helping others. The dietitians at my job continue to teach me through example that in order to truly help others you must first be helping yourself.



Shelley Alspaugh is a devoted registered dietitian who spends the majority of her day helping others improve the quality of their lives through nutrition. One of the most inspiring things about Shelley is that she truly believes in the healthy balanced lifestyle she encourages to her clients.



One morning Shelley came in to work lit up with a new energy and excitement. She confessed she just completed her first session of boot camp...yes boot camp! The fitness guru in me had to find out more. I set up an interview to learn all about Shelley's motivation for boot camp!



Shelley joined Mirror Image Fitness for a four week commitment run by two fitness twins that left the corporate world to pursue their passion in fitness and help others reach their fitness goals. Shelley says the twins are excellent coaches that provide the perfect balance of challenge without adding intimidating pressure to working out...not mention they play great music that makes the non-morning person in Shelley come alive with laughter!



When I asked her what her motivation for joining boot camp was she said her GOAL was to recommit to exercise and not just for the four weeks of boot camp but for life. Not only does Shelley wake up at 5 something in the morning to go to boot camp two days a week but she also has taken up yoga on the weekends and is training for both a 5 k and mini triathlon. She will be competing in the triathlon with her father and a client who have made engaging in physical activity less intimidating, social and more fun.



Shelley is pushing herself to get out of her comfort zone and seek new, fun, and challenging ways to reconnect with physical activity. In my interview with Shelley she said physical activity had been her missing puzzle piece. She had been walking and jogging for years but was having a hard time recommitting. She stressed that the key to regular physical activity is finding something that works for you, that you enjoy and overall gives you a sense of peace and accomplishment.



Shelley's new commitment to fitness is not always simple the number one challenge she is facing now is finding the time for sleep. Waking up at 5:00 am means Shelley needs to be in bed by 9:00pm to get the 8 hours she needs in a night. With a busy work and life schedule, fitting in physical activity can be tough but again it all comes back to her commitment to taking excellent care of herself.



The take home message: If your not having fun with your physical activity or its not fitting into your lifestyle then don't give up, look for something that works for you. Shelley is grateful for each day to accept herself and improve. She stated that she is always learning from her clients, fellow RDs and students.



Thank you Shelley for being an inspiration and embodying the lifestyle of self care you inspire in others.

The Power of Music

“I wanna be that feelin'
I wanna be that wind blowin' through your hair
When life was like your favorite song
And those summer days went on and on
And it felt like you could do no wrong
I wanna be that feelin'

Last night I was driving home on the high way when a new Bucky Covington song; “I Want to be That Feeling”, came on the radio. I turned up the volume , cracked the windows, and felt my mind drifting back to my freshmen year in college. For just a moment I was back in a more careless, crazy, but fun time in my life. Remembering my first college boyfriend,  southern tailgates in big trucks,  crazy nights, and my old friends brought a smile to my face.  It seems as soon as the song began it was over and I was back to the present time.

When the song ended I began to reflect on the power of music and its ability to allow you to escape to a different time and place. Melody, rhythm, and harmony can lift your mind and spirit and bring happiness in light of many situations.

This wasn’t the first time I reflected on the power of music, this past winter break when I was under a lot of stress filling out internship applications I remember using music as an escape from my worry and responsibilities.  Listening to “ I hope you Dance” by Lee Ann Womack  made me realize the exhausting process I was going through was temporary and “Super Woman” by Alicia Keys provided me with strength and confidence when I felt insecure. I decided that if music could help bring me happiness and motivation it could do the same for others. I took some of my favorite uplifting songs and made an Empowerment CD that could be as a tool for everyone when they just want to escape the mood they are in and find a happier, stronger moment in their mind.

The songs on the CD I made include:

1.     Unwritten by Natasha Bedingfield

2.     I Hope You Dance Lee Ann Womack

3.     Lovely by Sara Haze

4.     Learning to Fly by Tom Petty and Stevie Nicks

5.     Beautiful Flower by India Arie

6.     It Stops Today by Colbie Caillat

7.     A Little Bit Stronger by Sara Evans

8.     Fighter by Christina Aguilera

9.     Get It Together by India Arie

10.  Happy by Leona Lewis

11.  What Means the Most to Me by Collbie Caillat

12.  Why Georgia by John Mayer

13.  Life Ain’t Always Beautiful by Gary Allen

14.  Super Woman by Alicia Keys

15.  Reflection by Christina Aguilera

16.  Lessons Learned by Carrie Underwood

17.  Little Miss by Sugarland

18.  Learn to Live by Darius Rucker

19.  Hero by Mariah Carey

Turning on music seems like such a simple thing to do but sometimes in our darker moments we forget we have so many beautiful tools around us that can help give us strength and remind us the sadness and troubles are temporary pieces of in the  much larger beautiful puzzle of life J  

What are some of your favorite mood lifting songs?!

5 of My Favorite Spring Things

I think Spring might just be my new favorite time of year. When I was younger it was definitely summer because summer meant no school, my birthday and beach time. While I still LOVE summer for those reasons, recently so many things about spring time just make me so happy that it's kind of winning my heart so I thought I'd share my favorite things about spring...

1. Running outside + Taking a walk
 Over the winter I do most my running on the treadmill but when the weather starts to warm up I hit the streets. I think I fell in love with running because when I was younger I spent so much time playing outside smelling the morning air, seeing the beautiful flowers, and watching the birds, rabbits, ducks, and other animals but as I got older I stopped paying so much attention to the little things. But running allows me to take time and enjoy the little parts of nature I loved so much as a child.

 2. Plant something or visit a famers market and support thoes that do!
I am not a gardner BUT my dad is and I just saw Dr Suess's the Lorax with my baby cousins (that aren't such babies anymore) If your not familiar with that movie the take home message is that it's up to each and everyone of us to take care of the environment. There is just something very beautiful and pure about plants growing. Plants purify the air and it just feel good to put something in the ground and watch it grow. If your like me and don't have the greenest of thumbs hit the farmers market or try a window plant!

 3. Make a Smoothie 
I have seen smoothies popping up around the blog world but couldn't get my self to try one. UNTIL I this morning whenI got back from my morning 6 mile run dripping in sweat I decided there was nothing more I wanted then a cool creamy smoothie bowl Recipe below.

 4. Cooking out
If there's one thing in common with all the boys in my life it's that they love to grill. AND I love to take advantage their love for the grill by coming up with healthy new  things to put on the grill! For example the other night I had my dad grill a vegetable melody marinated in a little olive oil and lemon.
 5. Outdoor dates 
Instead of the movies or something traditional plan dates to your local park, mountain, or orchard where you can spend more time with your friends / date talking and enjoying each other + the weather. My friends and I love to go to sugar loaf mountain near my house climb to our favorite spot and sit and talk about life:) Sometimes just being outside seeing how beautiful things are makes whatever troubles you may have seem not so important.

My Green Monster Smoothie Bowl:

1 scoop vanilla whey protein powder
1Tbsp Peanut butter
1 Handful spinach
1/2 banana
3/4 cup almond milk
4 large ice cups

Topping
1/4 cup Kashi Go lean cereal
a sprinkle of sliced almonds

"ME" Time at MOMs!

Ok. I know it's only Wednesday (happy hump day!) but i've had a REALLY busy 1/2 week ok ;) I submitted my application in hopes for a dietetic internship (fingers crossed please),  I turned in 2 assignments, and I took 2 quizes. I went to work at Rebecca Bitzer and Associates and drove to Annapolis on the drop of a dime to babysit my baby cousins!

...They were well worth it even if it meant only fours hours of sleep for me. (Their dad needed a last minute Valentine's Day Sitter and I'm sucker for that kind of stuff).

When I finished my last class today I decided to have a little "ME" time to keep my sanity for the rest of the week. What did I do for some "ME" time you ask?

Well first...

 I decided to take advantage of the beautiful "blue-sky-day" and break out my running shoes + Garmin watch for a 5 mile run.  It is  amazing how great fresh air feels especially since I'm still working-out mainly inside these days.

Afterwards... I decided to travel to MOMs Organic market. Yes, I visit organic markets for fun #shameless


What I did I get...

 I went mainly in search of the Chia Seeds because I have been reading about how these little guys are jam packed with antioxidants, fiber,  protein, and a rich source of Omega 3's. Not too mention they make an appearance in all the food blogs I stalk on the regular.

However, clearly I got a little carried away :)


Already feeling refreshed it's time to crack down on some homework!!  Happy Hump Day :)

Missing you! Tips for Keeping in Touch

“Some people come into our lives and quickly go. Some stay for awhile and leave footprints on our hearts. And we are never, ever the same."

I recently  returned from an amazing life-altering trip to Israel! It was called Birthright, many of you may have heard about it... basically it is a 10 day adventure to Israel for American Jews to connect them to the country and teach them about their culture. Oh and it's completely free. yes free.

Jerusalem, unreal huh?  

I  was actually raised Catholic but  because my father is  jewish and my ancestors are connected to land I got a plane ticket as well. I really wanted to go because as my sisters would call me I'm a "pocket nerd" and I love to learn. I wanted to know more about my heritage, I wanted to travel, and I wanted to learn about Judaism.  The trip completely surpassed my expectations I traveled, I learned, I laughed, I cried, and most importantly I made friends. 

It's amazing the bonds you can make with people in 10 days but those days come and go and sadly you are left with only memories (and awesome photos of course). 

I wanted to create a blog for tips on staying in touch with people to ENSURE that I follow my own guidance! so here it goes: 

1. Social media DUH! - Send posts on facebook and twitter to people when you are thinking of them to let them know they are in your thoughts! It keeps communication going and the smallest words can bring a smile to someone's day! 

2. Start a facebook group- Before we left for Israel the trip leaders on our group started a facebook group to help us pack and get ready for the trip! I think it is even more benefical now because it provides an avenue for staying in touch. Friends from my trip post in it often and it's always great to see and hear from people! It keeps the trip alive. 

2. Don't get angry or frustrated - Staying in touch can be hard. Life has this habit of sucking you up in the moment causing our minds to focus on the "here and now" ...the only problem is there are people that we love not exactly in our "here and now"! It's important to call and keep in touch, but don't take it personal when people get busy.  Getting angry or frustrated just fosters more sadness ! 

3. Make a phone call- There's nothing like hearing a friends voice and always remember there are two ends to a phone line!

4. Send e-cards- They are free, fun, and make people smile! Plus, they have cards that just let people know you are thinking of them! 

5. Repost pictures- There is nothing like a photo to bring you back to a memorable time and place from the past!

6. Plan your next get-together! - My friends and I meant to put the next time we'll meet in my planner before the end of the trip and we didn't. I regret it but I still plan to visit them!

This picture is of my friends Olivia, Lauren Tess, and me (on the far right) standing next to the Mediterranean Sea in Tel Aviv! 

These are just some rough Ideas I came up with to help inspire me to keep connected to some of the amazing people I met in Israel.

We left Israel but we didn't leave each other!