I am training to be apart of a team marathon, and I have less than 20 days left to train. I am still looking for the best ways to give my body the nutrient it needs but also how I can avoid causing undue injury to my body.
FitSugar posted an article about common mistakes which was very helpful and I think it will be helpful to all of you too!
Sample common mistake:
you don’t refuel — You’re meeting friends for happy hour after a 45-minute treadmill session, and after a shower, hair and makeup session, and a round of drinks, it hits you — you’re starving! Eating a post-workout snack isn’t just important for your grumbling stomach, however; having a protein- and carb-rich snack between 30 minutes and two hours after you work out replenishes your muscles’ energy stores as well as help them become stronger. After all, why undo all the hard work you’ve done right away? Keep a simple post-workout snack in your gym bag if you’re not going to be able to make or order food in your two-hour window.
For more information please click here. Happy running!
It is said that abs are made in the kitchen. And you know what? I believe it. If your new year’s resolution is to get fit, eat healthier, or treat your body right, I believe the best thing to do is to clean up your grocery list.
I am restarting my path to being a vegetarian, since it seems that meat was part of my stomach issues in 2012. So, I cleaned out my pantry and bought clean eats!
What is clean eating? According to Livestrong.com, it is defined as,
Clean eating is a diet program based on the idea that the best way to eat is to abundantly enjoy whole foods — that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don’t count calories, but instead trust in good quality, healthy food. - Clean Eating: 5 Simple Steps
What does my typical clean eating diet look like?
Breakfast: Fresh blackberries, two scrambled eggs, and tea.
Lunch: Blood Mary (not clean, but it is only the 1st day!), Greek omelet (with feta, spinach, and tomatoes), celery sticks, and carrot sticks
Snack: Fresh popcorn, Mandarin oranges
Dinner: Whole wheat pasta with a tomato and mushroom sauce.
Need recipe ideas? Check out the Gracious Pantry.
To get your clean eating out check out this easy list, you can even print it out and take it with you to the store! Clean eating print out.
I am not a licensed professional. Please consult your health care provider before making any serious changes to your lifestyle/health.
If you are on a cleans your energy level is noticably lower but try not to give up exercise altogether during the detox.
The key is to listen to your body and don’t push yourself too hard. Also, you need to nourish yourself appropriately.
Here’s what I do to make sure I can exercise without expending all of my energy:
(Btw, this pic is one of a series I’m putting together for you on “Angles and Reps” as a means to tone. Stay tuned!)
Please contact your doctor or health care provider BEFORE making drastic changes to your nutrition & health program.
I am a dedicated gym go-er. I go to the gym if I am stressed, happy, sad, whatever the mood or season. Although at the beginning of a new year, I feel even more energized to improve my fitness or double my strength. Yes, at the beginning of every new year the gym is teaming with people who set goals and really want to get into shape. Some regular gym go-ers hate how packed the gym is…I love it! Motivation is contagious!
I always set fitness goals for myself. In 2011 my goals included completing 25 pushups in a row, 2 unassisted pull-ups, and a 8 minute mile). In 2010, it was dropping 20 pounds. In 2012 I am tossing around the idea of looking into becoming a Zumba instructor and running a 5k. I keep my goals tangible and simple.
If 2012 is the year that you want to really improve upon your fitness, I urge you not to kill yourself trying to do it. Don’t push yourself and burn out or even quit all together.
The Fitnessista listed some awesome tips for accomplishing your workout goals in 2012:
-Make a realistic training plan including a balance of strength, cardio, flexibility and rest days. I’ve seen workout plans that don’t include a single rest day. It makes my heart cry.
-Better yet, maintain your current fitness level and postpone starting your new plan until later this month. Winter Shape Up always starts a little later for this very reason. It gives you just enough time to see potentially significant results before spring, but without the ambiguous date of the New Year and extra pressure hanging over you. I find it works really well to use this time to maintain what you’ve been doing, clean up things a little without going overboard, and hit it hard at the middle/end of the month.
-Focus on the things you love. Hate strength training? Maybe a weights-based class is the way to go instead of forcing yourself to pump iron alone. Love dance cardio but loathe the treadmill? Do what makes you happy… movement is burning calories and if you’re having fun, you’re way more likely to stick with it.
-Find a workout buddy, if that’s something you enjoy. Some people prefer to workout alone, while others gain motivation from fitness-minded friends.
-Emphasize clean eating. Healthy eating accounts for visible results even more than a well-rounded fitness routine. I prefer to workout for my health and sanity, and when I’d like to see extra physical results, I emphasize cooking at home and eating food the way nature created it. Of course, there’s always room for treats in there, too
Just remember that it doesn’t have to be all or nothing- everything adds up! Plus my favorite workout mantra: change creates change. Keep changing things up to keep boredom and plateaus from sinking in.
What a difference THREE YEARS MAKES!
I love cheese. Just because I eat healthier doesn’t mean that I can’t enjoy a food item that is often described as “unhealthy”. One of my favorite blogs, Eat Like Me, latest post described great ways to incorporate cheese into a healthy diet.
Grated or shredded cheese: 1/4 cup = 1 serving
Crumbled Cheese: 1/4 cup = 1 serving
Sliced Cheese: 1 thin slice about the size of a piece of bread = 1 serving
Block or cubed cheese: A piece about the size of your whole thumb or the size of a pair of dice = 1 serving.
To read the rest of the article about cheese read on here!
This workout is meant to be done circuit-style, quickly moving from one workout to the next with hardly any rest in between exercises. Complete one set of each workout in a circuit, and then repeat 1-2 more times for a total of 2-3 sets of each exercise, before moving to the next circuit. [For example, for the first circuit, you’ll do 15 step ups on each side, 12-15 bent-over rows, 12-15 lunges with a bicep curl on each side, step-ups, rows, lunge and curl, step-ups, rows, lunge and curl and then move on to Circuit 2] By doing it this way, your heart rate will remain elevated and you’ll burn more calories. Winner, winner.
1) Cardio: 20-30 minutes; moderate to moderate-high intensity. Extra credit: try the Schweaty July Elliptical workout
2) Circuit 1:
-Bodyweight step-ups (15 each side)
-Bent-over wide row (12-15)
-Lunge with bicep curl (10-12 each side)
3) Circuit 2:
-Dummbell Deadlift (12-15)
-Sumo squat and side leg raise (12-15)
-Dumbbell Tricep extension (12-15) <—I prefer standing, holding two dumbbells instead of one
4) Circuit 3:
-Side-laying lateral raises (12-15)
-T-pushup (12-15) <—modify: on knees instead of toes, keep your booty down and in a straight line with the rest of your body.
5) Cool down and stretch
From Thick Dumpling Skin
Oh man. They’re back!
We’ve got another situation on our hands….
If you’re watching tonight, try these theme moves on a mat while you watch the gang & their adventures in Italy.
Yeah. Fist pump.
“Tan-tric” - Downward Facing Dog / Plank/ Side Plank / Plank Flow
“The Situation” - step touch with a fist pump
“The Opportunity” - Single-Leg Drop (in Crunch Position)
“The Blowout” - Squat Thrusts
“Juice Springsteen” - Jacks on Step
“DJ V-boy” - V-Sit Isometric Hold
Going through the archives, thought you might like some beauty recipes for a change!
Being beautiful is all in your head. These recipes are natural, good for your skin health, good for the environment and fun to do with friends! (I’m a big fan of the mask myself).
Enjoy your weekend!
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The average woman requires 1,000-1,300 mg of calcium a day; and, while a serving of milk, cheese, or yogurt are easy ways to digest calcium, what if you are vegan or lactose-intolerant? Here are some unexpected plant-based foods that will help you load up on your calcium intake.
If you are curious about your own daily calcium intake, try using the calcium calculator.
Post from FitSugar