Sooooo, I have a lot of people asking me about stretching before and after exercising. Many people do not know/ understand the importance of stretching, and how it can affect your workout performance.
If you do not stretch before you start your exercise routine, you are less likely to have a successful workout, and are more prone to getting an injury. It is SUPER IMPORTANT to stretch out those muscles so that you can have a great exercise!
Here are some stretches I like to do before I start my workouts....
If I am running on the treadmill or outside, I like to stand up and stretch beforehand. I usually take one leg, reaching behind with the opposite hand, and pull back, stretching my hamstrings. I also like to stretch in the front, so I will usually take my leg with the opposite hand and stretch it up, pulling it towards my belly... this usually stretches your quads and hamstrings.
With arm stretches, I like to take one arm and cross it in front of my chest, using my other arm, I lock the crease on the inside of my arm, into the opposite elbow, wrap it around my forearm and give it a little squeeze, so that way it stretches my entire arm. Doing arm circles are also a good way to warm up those arms.
After exercise stretches, I like to do sitting down on the floor, because you are cooling down, and it is much more relaxing. Stretching calms your mind and relaxes your body before and after working out. Even on your off days from the gym, you should be taking time to stretch out those muscles and make sure that nothing tightens up!!
There are sooo many different stretches for your arms and legs that you can do, I will be posting videos since they are much easier to explain, than writing it all =)
Monday, February 29, 2016
Wednesday, February 24, 2016
Great Cookbook For You!
It's not easy having a boyfriend who is a cook and a HUGE foodie at the same time. I am the healthy one, and him, not so much.....
He has actually turned me into a foodie, which is why it is even harder for me to eat healthy around him when I want to! I'm not complaining though =)
Sometimes it is frustrating for the both of us to eat healthy together (or for me to get him to eat somewhat healthy), but we try our best. We've been trying out some recipe's from one of his cookbooks called "Healthy Cooking for Two (Or Just You)" By Frances Price.
There are various breakfast recipe's, snacks, salads, chicken dishes, beef dishes, and desserts. All healthy and not high in fat or calories! I highly recommend ordering a copy for yourself if you are looking for some delicious, easy, low-fat recipes!
He has actually turned me into a foodie, which is why it is even harder for me to eat healthy around him when I want to! I'm not complaining though =)
Sometimes it is frustrating for the both of us to eat healthy together (or for me to get him to eat somewhat healthy), but we try our best. We've been trying out some recipe's from one of his cookbooks called "Healthy Cooking for Two (Or Just You)" By Frances Price.
There are various breakfast recipe's, snacks, salads, chicken dishes, beef dishes, and desserts. All healthy and not high in fat or calories! I highly recommend ordering a copy for yourself if you are looking for some delicious, easy, low-fat recipes!
Thursday, February 18, 2016
Natural vs Refined Sugars
Is natural sugar really that much better for you to be putting in your tea or coffee? Not necessarily. Of course natural sugar is better than refined sugar, but not by that much, which is why it should still be limited.
Sooooo what's the difference between natural and refined sugars?
Refined sugars go through a process that crystallizes the sugar and can easily be added to foods. It is usually used as an added sugar in processed and prepared foods during cooking. Therefore, all of the natural nutrients in the raw food that is being cooked, are then lost.
Natural sugars are naturally produced (not refined), and can be found naturally in foods such as lactose milk and fruits (fructose). You are still not out of the water just yet though.... Natural sugar can also be considered added sugar if you are adding honey to your tea or syrup to your pancakes. As I mentioned before, just as long as you limit using these types of sugars, then you should not have to worry about any health factors.
If you exceed the daily intake of sugar, it can cause obesity and potentially other chronic diseases.
I like to use Truvia, which is a natural sweetener straight from the stevia plant! I only use it once a day in my morning coffee. Tea, I used to drink with sugar, but now I do not like to put anything in it. If you can try and ween yourself off of putting sugar into your tea or coffee as much, then you will eventually get used to it and won't even want that extra taste in your cup.
Sooooo what's the difference between natural and refined sugars?
Refined sugars go through a process that crystallizes the sugar and can easily be added to foods. It is usually used as an added sugar in processed and prepared foods during cooking. Therefore, all of the natural nutrients in the raw food that is being cooked, are then lost.
Natural sugars are naturally produced (not refined), and can be found naturally in foods such as lactose milk and fruits (fructose). You are still not out of the water just yet though.... Natural sugar can also be considered added sugar if you are adding honey to your tea or syrup to your pancakes. As I mentioned before, just as long as you limit using these types of sugars, then you should not have to worry about any health factors.
If you exceed the daily intake of sugar, it can cause obesity and potentially other chronic diseases.
I like to use Truvia, which is a natural sweetener straight from the stevia plant! I only use it once a day in my morning coffee. Tea, I used to drink with sugar, but now I do not like to put anything in it. If you can try and ween yourself off of putting sugar into your tea or coffee as much, then you will eventually get used to it and won't even want that extra taste in your cup.
Tuesday, February 16, 2016
5 Easy Leg Exercises
We've discussed arm, booty, and ab exercises, but what about leg exercises? I am going to share with you guys (gals), my 5 favorite leg exercises that are easy and will have you seeing results faster than you think!
1. SQUATS- Not only are squats good for your tushy, but they are also really good for your legs! Especially if you want to define those quads of yours and build up some good strength in those thighs! You can do squats with or without weights. I started using weights a while ago, because I noticed how much faster I was seeing results and some nice tone in my thighs.
Pretty self-explanatory ^^^
2. Dead Lifts- This is a great exercise to work out those hamstrings. It also works out your glutes, lower back, abs, and lats. You can either use a barbell or dumbbells for this exercise.
What you are going to do is, stand up straight, feet hip-width apart. Holding a dumbbell in each hand, arms should be out and down in front of you. You are going to bend your knees a little bit, and reach down with your dumbbells, keeping your back straight. If you feel your hamstrings starting to burn, that means you are doing this exercise correct. Once your weights have reached ankle weight, slowly roll your arms with the dumbbells back up to starting position. I would say try and do about 15-20 reps.
3. Hip Raises- Hip raises are a great leg workout, great for your calves especially!
Hip raises are pretty easy. All you have to do it lay flat on your back, bottoms of feet should be out on the floor in front of you (hip-width apart). Arms and palms should be placed flat on the mat on each side of you. Using your legs, you are going to raise your butt up about half way, and then bring it back down. I would say to do about 20-30 reps.
4. Calf Raises- You could do these with or without weights as well, but if you want to see fast results, use at least 5lbs!!!
You should have a bar or something to hold on to so that you don't lose your balance. With both feet flat on the ground, simply push the front of your right foot up and down as if you are pumping your leg, while the other stays flat on the ground, and the hand of the foot that is on the ground, should be holding onto something for balance. Do this until you start to feel your calf burn.
5. Lunges- These are great for your hips, tush, glutes, hamstrings, thighs, calves and abs.
Start in the standing position with your legs together. Start with your left leg first... step out about 2-3 feet forward, right leg behind. Bend both knees towards the ground into the lunge position. Your knees should create a 90 degree angle. Your left knee should be directly over your ankle. Push off with your left leg, bring feet back to standing position and repeat with right leg. You can do this with light weights as well.
It is good to switch up which days you are going to focus more on legs, arms, cardio, etc. Be sure to break up your workout routine's so that you are not over-working the same muscles.
1. SQUATS- Not only are squats good for your tushy, but they are also really good for your legs! Especially if you want to define those quads of yours and build up some good strength in those thighs! You can do squats with or without weights. I started using weights a while ago, because I noticed how much faster I was seeing results and some nice tone in my thighs.
Pretty self-explanatory ^^^
2. Dead Lifts- This is a great exercise to work out those hamstrings. It also works out your glutes, lower back, abs, and lats. You can either use a barbell or dumbbells for this exercise.
What you are going to do is, stand up straight, feet hip-width apart. Holding a dumbbell in each hand, arms should be out and down in front of you. You are going to bend your knees a little bit, and reach down with your dumbbells, keeping your back straight. If you feel your hamstrings starting to burn, that means you are doing this exercise correct. Once your weights have reached ankle weight, slowly roll your arms with the dumbbells back up to starting position. I would say try and do about 15-20 reps.
3. Hip Raises- Hip raises are a great leg workout, great for your calves especially!
Hip raises are pretty easy. All you have to do it lay flat on your back, bottoms of feet should be out on the floor in front of you (hip-width apart). Arms and palms should be placed flat on the mat on each side of you. Using your legs, you are going to raise your butt up about half way, and then bring it back down. I would say to do about 20-30 reps.
4. Calf Raises- You could do these with or without weights as well, but if you want to see fast results, use at least 5lbs!!!
You should have a bar or something to hold on to so that you don't lose your balance. With both feet flat on the ground, simply push the front of your right foot up and down as if you are pumping your leg, while the other stays flat on the ground, and the hand of the foot that is on the ground, should be holding onto something for balance. Do this until you start to feel your calf burn.
5. Lunges- These are great for your hips, tush, glutes, hamstrings, thighs, calves and abs.
Start in the standing position with your legs together. Start with your left leg first... step out about 2-3 feet forward, right leg behind. Bend both knees towards the ground into the lunge position. Your knees should create a 90 degree angle. Your left knee should be directly over your ankle. Push off with your left leg, bring feet back to standing position and repeat with right leg. You can do this with light weights as well.
It is good to switch up which days you are going to focus more on legs, arms, cardio, etc. Be sure to break up your workout routine's so that you are not over-working the same muscles.
Tuesday, February 9, 2016
Cardio Tuesday!
I always have people ask me what kind of cardio they should do to lose weight. There are many different cardio exercises you can do to lose weight. The best way to lose belly fat is running, which I know most of us HATE. I used to enjoy running, but now I literally have to force myself to run once in a while just so that it keeps me motivated to want to lose weight and stay in shape. As long as you do at least 30 minutes of cardio a day, you are bound to lose weight, just as long as you are also eating healthy. Diet is KEY to losing weight. Just because you are going to the gym 5-6 days a week, does not mean you can eat whatever you want and expect to lose weight.... it just doesn't work that way.
If you do not like to run, you can jog, or even just walk on a very high incline for 40 minutes on the treadmill. What I also find useful is the stair-master, the bike, and sometimes the elliptical. If you are just starting your journey, I would suggest walking on a bit of an incline on the treadmill, or hopping on the elliptical (make sure to use the machine that also lets you work out your arms with the handles). It is good to switch up your routines every time you are at the gym.... if you are only running or only using the elliptical, you are most likely not going to see fast results, and you are also going to get very bored and unmotivated.
There are two different types of cardio... we have low-density and we have interval cardio. Low density cardio includes jogging, and anything else at a slower pace.....this will give your body the majority of energy it needs from fat. Interval cardio is more of a high-density exercise, which consists of different "challenges" so to speak. It will give you spurts of energy throughout your exercise, and also includes break periods in between each challenge. With interval cardio, you will see results much faster, and will spend less time in the gym =). Personally, I enjoy interval cardio more, because I am always on the move and I like to get things done quickly so that I have more time for other things, so this type of cardio just works for me. Again, everyone is different, so low-density might work best for others. Try both and see which you prefer better!
Many of us also work in an office where 85% of our day consists of sitting at a desk and staring at a computer screen. It is not good nor healthy to sit down for 8 hours straight without getting up to walk around and loosen those muscles... especially after eating a meal. Even if it is just to walk around your office building for a few minutes, at least you are still getting that blood pumping!
If you do not like to run, you can jog, or even just walk on a very high incline for 40 minutes on the treadmill. What I also find useful is the stair-master, the bike, and sometimes the elliptical. If you are just starting your journey, I would suggest walking on a bit of an incline on the treadmill, or hopping on the elliptical (make sure to use the machine that also lets you work out your arms with the handles). It is good to switch up your routines every time you are at the gym.... if you are only running or only using the elliptical, you are most likely not going to see fast results, and you are also going to get very bored and unmotivated.
There are two different types of cardio... we have low-density and we have interval cardio. Low density cardio includes jogging, and anything else at a slower pace.....this will give your body the majority of energy it needs from fat. Interval cardio is more of a high-density exercise, which consists of different "challenges" so to speak. It will give you spurts of energy throughout your exercise, and also includes break periods in between each challenge. With interval cardio, you will see results much faster, and will spend less time in the gym =). Personally, I enjoy interval cardio more, because I am always on the move and I like to get things done quickly so that I have more time for other things, so this type of cardio just works for me. Again, everyone is different, so low-density might work best for others. Try both and see which you prefer better!
Many of us also work in an office where 85% of our day consists of sitting at a desk and staring at a computer screen. It is not good nor healthy to sit down for 8 hours straight without getting up to walk around and loosen those muscles... especially after eating a meal. Even if it is just to walk around your office building for a few minutes, at least you are still getting that blood pumping!
Friday, February 5, 2016
Wellness Friday!
A little snow won't stop us from being healthy today!
My office has decided to host a wellness day to get employees in the spirit to live (or at least try out) a healthy lifestyle. I think it is very important to have these kind of days once a month or once every couple of months to really make people aware of how important it is to eat healthy and exercise. It is also good to know the importance of what is going into your body on a daily basis and how you can improve your eating habits.
Some of the fun stuff we have going on over here are.... morning smoothies/protein shakes, fitness magazines to read, a healthy lunch, pre-workout packets, fitness coaches, free massages, and more!
This is also a great way to get to know one another on a different level, other than these people just being your colleagues. I highly recommend you trying this in your office, or even in your household!
Wednesday, February 3, 2016
Transformation....Wednesday?
Well it certainly is not Tuesday, but I wanted to share with you guys a transformation picture I created.
The picture on the left was from 2009... I was a Sophomore in college. On the right we have the present (well about 4 months ago).
It is honestly soooo crazy to me how much I had let myself go once I started college! Sometimes I don't even recognize myself when I look at old pictures!! I was NEVER chubby when I was younger, or overweight. When I show pictures to colleagues or new friends, they don't believe me when I tell them that I was hefty.
The moral of my story is that it is NEVER too late to make a change in your life. Especially when it comes to your health and your body. Looking at pictures of myself at this weight just gives me that much more motivation to stay fit.
The picture on the left was from 2009... I was a Sophomore in college. On the right we have the present (well about 4 months ago).
It is honestly soooo crazy to me how much I had let myself go once I started college! Sometimes I don't even recognize myself when I look at old pictures!! I was NEVER chubby when I was younger, or overweight. When I show pictures to colleagues or new friends, they don't believe me when I tell them that I was hefty.
The moral of my story is that it is NEVER too late to make a change in your life. Especially when it comes to your health and your body. Looking at pictures of myself at this weight just gives me that much more motivation to stay fit.
Tuesday, February 2, 2016
Sexy Abs
Everyone loves a 6-pack (or at least a 4-pack). Abs are easy to work on, but you also have to be eating right in order to see those rock hard abs. Now, when it comes to abdominal workouts, you do not have to do them every day. I usually work out my abs every other day or every 2 days out of the week.
Who doesn't want that sexy 6 (or 4)- pack for the summer?!
I have put together a couple of exercises for you to do either at the gym, or even at home! You can literally do abdominal exercises anywhere there is room and some carpeting (if you don't have a yoga mat or anything cushion-y to lay on).
1. Crunches- Crunches are the easiest to do, because all you are doing is laying flat on your back, keeping your abdominals really tight, and sitting up and down. You do not want to sit all the way up, because then you will not be working anything out. You should go up about half way, hands behind your head, chin looking up to the ceiling, keeping your core tight the entire time.
2. Bicycle Crunches- Bicycle crunches are really good for your core. For this exercise, you are still laying on your back. What you are going to do is bring your right knee in .... at the same time you will bring your left elbow in, as if they are going to touch. While your right knee is moving inward, you should have your left leg extended straight out. You are going to alternate knees to elbows, almost as if you are riding a bike, just on your back.
3. Bench Sit Ups- Bench sit ups are done on the inclined benches you see at the gym with the handle bar at the end (for you to hold onto, to sit up-right if you need to take a break). Again, same with crunches, you are going to lay all the way back, and pull yourself forward with your hands behind your head OR criss-crossed across your chest, only about half-way... then go back down and repeat. Once you finally get the hang of this, you can start using a light-weight medicine ball. With the medicine ball, you will hold it with both hands, extended straight back and out behind your head, keeping you core tight, arms straight holding the medicine ball, sit up, pushing the medicine ball in front of you once you have your half-way point. Bring back down with medicine ball behind you head, arms extended, and back down to starting position.
4. Opposite Arm and Leg Raises- For this, you will begin on all fours. Extending your left leg back and out, at the same time, you will extend your right arm out. Alternate arms and legs.
5. Extended Leg Sit Ups- These are super easy and will definitely make you feel the burrrrrn!!! For this exercise, you will be laying flat on your back with your legs extended straight up towards the ceiling. Extend your arms straight back and out behind your head, and bring them up to touch your toes in the sit-up position (arms should be extended straight the entire time). You can also do alternating extended leg sit ups by doing your sit up, but touching your right finger tips to your left foot and vice versa.
There are sooooo many other great ab exercises you can do... these are just some of my fave =)
ENJOY!
Who doesn't want that sexy 6 (or 4)- pack for the summer?!
I have put together a couple of exercises for you to do either at the gym, or even at home! You can literally do abdominal exercises anywhere there is room and some carpeting (if you don't have a yoga mat or anything cushion-y to lay on).
1. Crunches- Crunches are the easiest to do, because all you are doing is laying flat on your back, keeping your abdominals really tight, and sitting up and down. You do not want to sit all the way up, because then you will not be working anything out. You should go up about half way, hands behind your head, chin looking up to the ceiling, keeping your core tight the entire time.
2. Bicycle Crunches- Bicycle crunches are really good for your core. For this exercise, you are still laying on your back. What you are going to do is bring your right knee in .... at the same time you will bring your left elbow in, as if they are going to touch. While your right knee is moving inward, you should have your left leg extended straight out. You are going to alternate knees to elbows, almost as if you are riding a bike, just on your back.
3. Bench Sit Ups- Bench sit ups are done on the inclined benches you see at the gym with the handle bar at the end (for you to hold onto, to sit up-right if you need to take a break). Again, same with crunches, you are going to lay all the way back, and pull yourself forward with your hands behind your head OR criss-crossed across your chest, only about half-way... then go back down and repeat. Once you finally get the hang of this, you can start using a light-weight medicine ball. With the medicine ball, you will hold it with both hands, extended straight back and out behind your head, keeping you core tight, arms straight holding the medicine ball, sit up, pushing the medicine ball in front of you once you have your half-way point. Bring back down with medicine ball behind you head, arms extended, and back down to starting position.
4. Opposite Arm and Leg Raises- For this, you will begin on all fours. Extending your left leg back and out, at the same time, you will extend your right arm out. Alternate arms and legs.
5. Extended Leg Sit Ups- These are super easy and will definitely make you feel the burrrrrn!!! For this exercise, you will be laying flat on your back with your legs extended straight up towards the ceiling. Extend your arms straight back and out behind your head, and bring them up to touch your toes in the sit-up position (arms should be extended straight the entire time). You can also do alternating extended leg sit ups by doing your sit up, but touching your right finger tips to your left foot and vice versa.
There are sooooo many other great ab exercises you can do... these are just some of my fave =)
ENJOY!
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