Getting Back Into A Routine

I hate to admit it, but over the past week I have fallen off my fitness grind! An excuse is undoubtedly an excuse, but working out when you're sick is tough! Not only was I feeling under the weather, but I was bound to my room (due to insecurity and blindness) with an eye-infection #thanksbabysitting

Aaaaaanyway I have had trouble getting regular exercise, but each day has been getting easier! Here is my day-by-day guide to painlessly get into a fitness routine:

Day 1

Start small ...and I mean really small. It's crazy how a few days of laziness can turn into a routine in itself! I decided to be more active by taking my dog for a walk and playing outside with the kids I babysit.

Day 2

Set a goal. I realize that my endurance wouldn't be anywhere near what it was two weeks ago, so I made a goal to work out 3 days a week for 45 minutes a day.

I went to the gym and felt like a fish out of water. I used the treadmill and elliptical for 20 minutes each and stretched.

Day 3

Ease your muscles. It's sad how sore I was from light cardio. Invest in Epsom or Sea salt to take warm baths and sooth your muscles! After a bath and good nights sleep I was ready to go the next day.

Day 4

Remind yourself of the benefits. The hardest part is already over, so each workout I started adding a little more resistance/time. Make a mental note of viewing exercise as a HABIT!

I'm literally only 5 days in, but I have to say the worst is over and I feel myself instinctually getting back into the swing of things. The first step is just getting motivated and the rest is mental. Good luck!! :)

Healthy Guacamole Recipe

I love Mexican food. Actually, love is an understatement for my affinity of comida mexicana. One of my favorite things to order is guacamole. Guacamole may get a bad rep, but it could serve as a healthy snack (if eaten in moderation). Out of craving and sheer boredom I decided to make my own dip.

Ingredients

2 ripe avocados
4 cherry tomatoes (finely chopped)
1/4 red onion (finely chopped)
1/4 red pepper (finely chopped)
1 garlic clove (minced)
1 jalapeno (seeded, finely chopped)
3 tsp lime juice (fresh lime)
1/8 tsp sea salt
1/8 tsp paprika
1/8 tsp black pepper

Directions

- Cut the avocados in half. Remove the pit and scoop out the insides into a bowl.

- Add lime juice, a dash of sea salt, pepper and paprika (I like mine on the spicier side) and mash together with a fork (or potato masher if you have)

- Add the onion, red pepper, tomatoes, jalapeno and garlic clove and continue to lightly mash/blend the ingredients together.

- Refrigerate for about 1 hour

Yes I admit, the best way to eat guac is with tortilla chips. The salty chips really pack on the calories, carbs and sodium, but there are a number of healthy alternatives. I chose to stick with cut up veggies, but you can opt for flax seed crackers, Pop chips, pretzels or veggie chips.

Fitting Exercise Into A Busy Schedule

This past week has certainly been a busy one! I've barely had time to post (let alone have a social life), but that doesn't mean I haven't been physically active!

Finding the time to exercise may seem impossible when we're busy. After a long, hectic day working out may be the last thing on your To-Do list.

Here's a list of simple ways I've been able to stay fit and healthy during my crazy work week:

Prioritize

The hardest part is getting started. Getting into a fitness routine is a habit more than anything else. When you have it in your mind that you're "too tired to work out" or "just don't have the time" than that is what you will do. If you are really serious about getting in shape, you'll make exercise a priority. It all begins with a thought to get your plan in motion.


Schedule

The main thing here is timing. Planning your workouts in advance helps you find time you didn't know you had. Even planning out your meals/snacks can help you from falling off the wagon. I'm not advocating meticulous hour-by-hour planning (...not saying I haven't done it), but scheduling is crucial to managing your time effectively.

Last semester I juggled taking 6 classes, babysitting 20+ hours a week, interning, sorority (the meetings, events and recruitment.... #tortuous), going out at night AND going to the gym!! I wouldn't have been able to keep sane (well, partially) or do any of it without scheduling and time management. If YOU don't manage your time, you'll become managed by your time - take control and organize!


Start Small

Exercise doesn't always equate to a sweaty gym session. Most of our day-to-day activities are overlooked in that regard. When you tell yourself "Taking the stairs isn't going to do anything" you will opt for the elevator. Realize that any physical activity is better than non and as cliche as it sounds, a little bit goes a long way. A few things I found beneficial at the office were:

• Taking the stairs (the more flights the better)
• Walking around the building when I had idle time
• Keeping busy (stand up, organize things, stretch)
• Going to the furthest cafeteria, bathroom, copy machine, etc.

Utilize Your Lunch Break

Instead of grabbing lunch with your co-workers, get moving!! Come prepared with your workout bag and hit the company's gym. If that isn't an option, go for a walk. "Lunch time" doesn't have to be just that.

Break It Up

You don't have to complete a workout all at once. Split up exercise to fit into your schedule - 15 minutes here, 20 there.... it adds up. 60 minutes of cardio is 60 minutes of cardio, despite breaks in between. Research has actually shown that breaking up workouts can be more beneficial than completing them all at once. 

Even if your focus isn't necessarily cardio, you can break up some strength training. A few days last week I'd wake up and do some abdominal exercises for about 10 minutes, come home in the evening and do leg/butt exercises and later in the evening go walk my dog for 20 minutes. If you want to do it, you can.

Stretch

After a long day all I want to do is lay down, unwind and regroup. Instead of laying in my bed and watching tv before bed, stretch while watching tv! Stretching not only helps ease tense muscle, it burns calories. Only 10 minutes of light stretching will burn 30 calories (per 140 lb person) and 30 minutes will burn about 70 calories.

So there you go! We all have the same 24-hours everyday, but what we do with our time is what matters. The whole "I don't have time to workout" excuse is mostly just that... an excuse

References

http://www.shape.com/fitness/workouts/6-simple-ways-reach-your-best-body?page=3

http://www.newbeauty.com/blog/dailybeauty/6476-break-up-your-workout-for-the-best-results/

http://www.fitwatch.com/phpscripts/viewexercise.php?descr=mild%20stretching&mets=2.5

Todays Workout

Treadmill  Warm up

5 minute walk (alternating intervals)
   0-1 min (3.2 MPH, 1 % incline)
   1-2 min (3.5 MPH, 5%)
   2-3 min (4.0 MPH, 8%)
   3-4 min (4.0 MPH, 10%)
   4-5 min (4.2 MPH, 5%)
4 minute jog
   5-9 min (5.8 MPH, 1%)
4 minute run
   9-11 min (6.5 MPH, 1%)
  11-13 min (7.0 MPH, 1%)
2 minute walk
  13-14 min (3.5 MPH, 0)
  14-15 (3.2 MPH, 0)
_______________
15 minutes
218 calories

Elliptical

25 minutes (alternating intervals)
5 minute cool down
_______________
30 minutes
334 calories

Cheat Day

The long awaited day of the week - Cheat day 

To have a cheat day or to not have a cheat day, that is the question. Overall, it’s your own, individual decision. Cheat Day is NOT short for Eat-Everything-And-Anything Day. I think of it more so as a day off from your normal dietary intake. Anything is excess can’t be good for you!

Here is a list of reasons why a cheat day could benefit you:

Greater Dietary Adherence

A cheat day gives a sense of freedom to a diet. Food is energy for the body, but your choices don’t have to feel like restrictions. Balance is essential for a healthy diet! 

I look forward to having a day to eat what I normally wouldn’t. In turn, that helps me stick to my regular diet because I have something to look forward to at the end of the week.

Maintain A Healthy Metabolism

Our body is a digestive machine and food is the fuel.  A ridiculous amount of calories and processed fat will undo a weeks worth of hard work, but an increase in calories will shake up your metabolism!

Cheat days keep your body guessing.

Leptin is a hormone that influences hunger, metabolism and body fat. Dieting causes leptin levels to drop, which causes hunger feelings. Implementing a cheat day lets the body know it isn’t hungry (or starving). The leptin levels spike and, in turn, increase your metabolic rate.

Satisfy Cravings

Choosing a day (or 2) to indulge a little more than usual can prevent you from falling off the wagon! When you actually satisfy your cravings, you stop yourself from going overboard. Face it, we’re human – we crave certain foods! Completely restricting yourself is, in my opinion, a self-destructive behavior and will literally drive you crazy!!

Today was my cheat day. Not only was I a little hungover from a night of drinking, but I was also really craving carbs! What I had today was:

• Breakfast burrito (scrambled eggs, peppers, onions, jack cheese)
• Mimosa #notsorryboutit
• Starbucks venti iced coffee (non-fat milk, unsweetened)
• Pasta (only 5-6 rigatonis) with a meatball
• Slither of pineapple cheesecake
• Popcorn (100-calorie bag)

I’m in no way, shape or form a certified nutritionist or dietitian. I’m just sharing research and what works for me! So if you think you have the self-restraint, by all means – ENJOY YOUR CHEAT DAY :)

References

Walker, Cydney (2011). Do Cheat Days Work For A Diet?  Livestrong.com Retrieved on 9/23/12 from http://www.livestrong.com/article/282152-do-cheat-days-work-for-a-diet/

Clark, Shannon (2006). The Power Of A Re-Feed & Leptin. Bodybuilding.com Retrieved on 9/23/12 from http://www.bodybuilding.com/fun/sclark60.htm

Doucet, E., St Pierre, S., Almeras, N., Mauriege, P., Richard, D., Tremblay, A. (2000). Changes in energy expenditure and substrate oxidation resulting from weight loss in obese men and women: is there an important contribution of leptin? Journal of Clinical Endocrinol Metab. 85(4), 1550-6

Marion, Joel (2011). Cheat To Lose Diet. Everydiet.org Retrieved on 9/23/12 from http://www.everydiet.org/diet/cheat-to-lose-diet

Daily Motivation

A little motivation before I hit the gym

Damn.

Well.... on that note...... time to sweat!!!

Is Your Diet Stressing You Out?

Stress is a normal part of life. Too much stress can have a debilitating effect on your body and mind. Excessive stress can lead to muscle pain, headaches, fatigue, insomnia, upset stomach, irritability and depression (to touch on a few ailments).

Clearly, stress can make getting in shape a challenge. Diet alone cannot completely cause or alleviate stress, but it definitely plays an important role in the level you experience.  How you feel can be related to what you eat! Certain foods either increase or decrease the level of stress hormones in your body (primarily cortisol and adrenaline).

Release stress by incorporating more foods containing:

Omega-3-Fatty Acids

These essential fatty acids help reduce inflammation and aid in immune support. Foods high in Omega-3 fatty acids include:

Seeds (flax, chia, raddish)

Fish (salmon, caviar, cod, herring, tuna, mackerel)

Nuts (walnuts, hazelnuts, pecans)

Oil (canola, flax)

Fruits (berries, avocados)

B Vitamins

Vitamin B is an essential part to any healthy diet. There are several types of B vitamins, each playing an instrumental role in your body’s overall function. B1(Thiamine), B2(Riboflavin), B9(Folic Acid) and B12 all aid in lowering stress levels in the body.

Veggies (sprouts, squash, corn, peas, sweet potatoes, broccoli, asparagus)
Fruits (pomegranate, strawberries, apples)
Dairy (milk, yogurt)
Animal proteins (chicken, liver, beef)
These are all examples of Vitamin B rich foods

Antioxidants

Stress weakens the immune system, but a diet rich in antioxidants can help counteract that effect! Antioxidants are vitamins and minerals that protect and repair cells from damage and in turn help strengthen the immune system.

Antioxidant rich foods include:

Beans (red, kidney, pinto)

Berries (blueberries, raspberries, strawberries, acai berries, blackberries, cranberries)

Fruits (apples, cherries)

Nuts (pecans, walnuts, hazelnuts)

Vitamin C

Vitamin C is an essential nutrient required by the body. Stress reduces the vitamin C stored in the body. Enhancing your vitamin C intake helps lessen oxidative stress to the body! Foods high in Vitamin C include:

Fruits (oranges, strawberries, grapefruit, kiwi, cantaloupe)

Vegetables (bell peppers, broccoli, cabbage, celery, brussel sprouts)

Iron

Iron is essential for oxygen circulation in the blood. An iron-deficiency will result in fatigue or tiredness (which are sometimes stress related symptoms)

Foods high in iron include:

Seeds (sunflower, pumpkin)

Dried fruit (tomatoes, apricots, raisins)

Mollusks (clams, oysters, scallops)

Red meat (beef, pork)

Greens (kale, spinach)

Protein

Protein not only aids the body in building muscle, it improves the hair and skin! It’s loaded with amino acids that help aid in digestion and immune function. Foods high in protein include:

Chicken

Turkey

Fish (salmon, halibut, tuna, flounder, swordfish)

Eggs

Beans (soy, chick, black, pinto)

Dairy (milk, cottage cheese, yogurt)

A Low Glycemic Load

When we’re stressed, we often crave CARBS. The glycemic load is a classification of different carbohydrates.  It basically measures how quickly the food is digested into the bloodstream.

Foods with a low glycemic load keep blood sugar levels constant and help you burn more calories! Carbohydrates are essential to a stress-reducing diet, but only certain complex carbs are beneficial.

Foods with a high glycemic index (that should be avoided) include:

White breads, sugar and pastries.

A low index includes:

Beans (pinto, soy, black, kidney)

Fruits and veggies rich in fiber (carrots, peas, apples, grapefruit)

Whole grain breads (barley, pumpernickel, whole wheat)

Lentils

Nuts (cashews, peanuts)

Also, in order to try and maintain a stress-free (or actually low stress) life style, certain things should be avoided. This includes foods high in:

Sugar

Excess sugar can cause the glands (which secrete the stress hormones) to tire. This can cause depression, irritability and weight gain.

Caffeine

When we’re feeling stressed and sluggish, a cup of coffee would seem to be an appropriate pick-me up. In actuality, consuming caffeine will make you more stressed. Caffeine increases adrenaline production and like any stimulant (nicotine, coffee, soda) it activates the nervous system and exaggerates the body's stress response.  

Alcohol

Yes, a glass of wine at the end of the day is a way to relax. But excessive alcohol consumption dehydrates the body and in turn decreases the production of feel good chemicals in the brain. Your body, mainly liver, goes into overdrive trying to detoxify the alcohol and eventually leaves you suffering from a mean hangover.  This triggers anxiety and actually increases stress!

Strawberry-Banana-Chocolate Protein Smoothie

I’m a big fan of breakfast smoothies. I usually like to keep my breakfasts light and quick, because I’m always on the go (and chronically late). The best thing about making smoothies is they can be made easily …almost effortlessly. Just throw your ingredients in, press the button and wala breakfast #boom

Personally, I stick to a low calorie – high protein diet. I like to build and maintain lean muscle and that’s one of the best ways to do it! This morning I made a strawberry-banana-chocolate protein smoothie. Here’s how I made mine:

Ingredients 

½ Banana

4 Strawberries

½ Scoop Designer Whey Protein Protein Powder (Gourmet Chocolate)

6 Iced cubes

8 oz cold water

2 oz Fat Free Milk (optional)

Combine all ingredients into the blender. The order really doesn't matter. 

Luckily I own this little gem, The Ninja #thanksmom 

You just blend, put the top on and go.

16 oz cups

 Nutritional Info:

½ Banana – 50 cal

4 Small strawberries – 20 cal

½ Scoop protein powder – 50 cal

Fat free milk – 30

All together 150 calories! You can modify it however you like, but keep in mind your weight and overall BMI. 

Also, the Designer Whey Protein Powder is loaded with essential vitamins and nutrients. 1 scoop is only 100 calories, 2g fat, 18g protein and contains 100% of your daily value of Riboflavin & 90% Thiamin and Vitamin B6 (all essential dietary supplements) 

So take a sip and enjoy. Thick and tasty... juuuuuust the way I like it #ikid #joking

My Treadmill Interval Workout

The treadmill is my go-to for cardio at the gym, but it tends to get a little boring.  This is where interval training comes in! With interval training, the speed and intensity varies throughout the workout. This not only occupies your mind, but challenges your body. Alternating high intensity with low intensity allows the body to continue burning energy long after a workout.

On the days I just don't feel like running, this is my usual interval routine:

Time (Min)	Speed (MPH)	Incline (%)
0 - 1	3.0	0
1 - 2	3.5	2
2 - 3	3.5	5
3:30 - 4	3.5	7
4 - 5	4.0	7
5 - 6	4.0	10
6 - 7	4.2	12
7 - 8	4.5	7
8:30 - 9	4.0	5
9 - 10	3.5	2
10 - 12	6.0	1
12 - 14	6.2	1
14 - 15	6.5	0
15 -15:30	7.0	0
15:30 - 16	6.5	1
16 - 18	6.2	1
18 - 20	6.0	1
20 - 21	3.0	2
21 - 23	3.5	5
23 - 24	3.5	7
24 - 25	3.5	7
25 - 26	4.0	10
26 - 27	4.0	5
27 - 28	3.5	2
28 - 30	3.0	0

Depending on your weight, this workout burns 300-350 calories in the 30 minutes.

Top 5 Best Abdominal Workouts

 

For the past week and a half I've had stitches which have prevented me from doing ANY ab work. Safe to say i'm going insane.  I'm guilty of sometimes neglecting my middle region, but a solid foundation begins with the core! Simply doing these (or any core) exercises will NOT result in a tight tummy - a lot more goes into achieving the overall goal. A combination of DIET, CARDIO, COMMITMENT, STRENGTH TRAINING and ABDOMINAL EXERCISES will help you achieve your desired results. All of that is way too much for one post, so I'll be sure to elaborate more in future posts :)

Anyway, this is my usual Ab routine:

1. 75 standard crunches 
2. 50 crunches with twist
3. 40 dumbbell side bends
4. 20 leg lifts
5. 2 minutes of planks

How to:

Standard crunches (works upper abs)
Ah, the most well known and utilized ab exercise. Most people don't realize that a lot more goes into achieving rock hard abs than merely doing crunches. Yes, you will see results doing these - but not all around! Proper posture, breathing and hand placement are what really attribute to the wonders crunches can do.

Begin by laying on your back, knees bent and hands placed behind your head. Make sure you keep a space between your legs/feet.
Exhale and raise your chest so that your shoulders are above the floor. Hold for 1-2 seconds.
Inhale and slowly lower your body back down to the starting position
*Do NOT use your arms to help lift you, the hands are placed behind the head to support the neck.


Crunches with twist (works abs, obliques)
Lay on your back in the standard crunch position. As you lift up, direct your body to the right - with the goal of your left elbow reaching your right knee -  than rotate towards the center.
Lower your back to the floor and repeat the lift to the left side.
Alternate 25 crunches for each side


Dumbbell side bends (works obliques)
I usually will do these with two 5 lb. weights, but you can use whatever weight you like (the more weight, the higher the resistance!)
Begin by standing, feet shoulder width apart, legs slightly bent and a weight in each hand.
Bend your trunk to the right and hold for 1-2 seconds and return to the starting position.
Now bend to the left, hold for 2 seconds and return to the center.
Repeat each side alternating 20 times.

Leg lifts (works lower abs)
I have a love-hate relationship with these. They definitely are the most effective in tightening my lower tummy, but man do they burn!!
Begin by laying on your back, raising your legs slightly so they are perpendicular to the floor with knees slightly bent.
Lift your legs upward vertically and hold for 1-2 seconds and slowly swing your legs into the starting position.
Remember, do not let your legs touch the ground! Your are constantly working the lower abdominals throughout the whole exercise.

Plank exercise (works entire core)

These may seem to be relatively easy, but they are a killer! When I'm out of shape and attempt to do planks my entire body shakes and I really feel the burn. This is one of the best all around core workouts and works most of the abdominal muscles.

Begin by laying flat on your stomach, feet touching or no more than an inch apart.

Lift your body on to your forearms and toes, keeping your body straight. Hold for as long as you can, I usually do this in 30 or 60 second intervals.

Don't let your hips drop or rise! Keep the weight evenly distributed to both arms and remember to BREATH :)

I usually do them all in intervals and don't just bang out 100 at a time, but in alternating repetitions. I continually go from each exercise to the next, stopping for as little as possible in between reps.

My routine usually goes:

20 dumbbell side bends

1 minute of planks

25 standard crunches

25 crunches with twist

10 leg lifts

25 standard crunches

25 crunches with twist

10 leg lifts

25 standard crunches

1 minute of planks

20 dumbbell side bends

Always a work in progress

Some tips and tricks I'd recommend are:

• Doing core exercises on an empty stomach
• Listen to an ipod or blast music to make the time go by quicker
• Wear something comfortable and fitted, so you can actually see what you are working!
• I also like to watch myself perform exercises in the mirror, so I can see if I have the proper positioning, etc.

Introduction

Fitness, sports and nutrition have always been components of my life. For as far back as I can recall, I was always physically active or playing some kind of sport. Once I began college, I found (and am sure many would agree) that staying in shape was TOUGH ...to say the least. After I gained my Freshman Fifteen, and then some, I dedicated myself to getting back into shape.

Anyone who knows me knows that I am passionate about helping others... especially in health and fitness matters! A lot of my friends and acquaintances have asked me for diet and workout tips, so I figured blogging would be a viable solution to aid others while helping myself.  I plan on posting my workout routines, meal plans, healthy recipes and inspiration.