Jan 022017
 

After the initial novelty of it wears off, nobody really likes the cold, especially if you are being forced into it. And if we are being honest, nobody really likes being forced to exercise. So when you are forced to combine those things, it takes a great deal of willpower just to motivate yourself to lace up your sneakers and get out the door.

Not everyone has that strength to do that which is why a lot of people gain undesirable weight during the winter and make annual resolutions for the new year.

Exercising outdoors can be beneficial for your body. The crisp air can keep your energy from draining as quickly as it does during steamy summers keeping you fresher through your workout and the fresh air will help your circulatory system exhale carbon dioxide and other toxins more efficiently. You will however have to take a few extra precautions to protect you from injury and other harm that can come from exposure to lower temperatures.

So here are a few tips to help make your outdoors exercise time more tolerable so that you can keep up with your workout regimen when the thermometer drops:

Cover Your Head and Hands:

Most of your body’s heat is lost on a cold day through the outermost extremities so it is essential to keep your head and your hands warm. If these parts of your body are exposed, it is going to cause the rest of your body to feel much colder than it actually is. There are gloves specially designed to protect your hands from the elements while enabling you to keep your dexterity in your fingers and maintain grip when performing such tasks as riding a bike outdoors while still keeping your hands warm. For your head, even a simple baseball hat can help provide a layer of insulating protection although a beanie-style hat is a better choice if the temperatures are near or below freezing temperatures. Continue reading »

Dec 272016
 

For healthy weight loss to occur we need to reduce our intake of calories which means we should focus on eating foods that are high in nutrients, but lower in calories. If they taste great and can satisfy our biological hunger, that’s even better. That’s why smoothies are the perfect “meal” when you are trying to eat healthier while dropping a few pounds.

Here are just a few ways that incorporating smoothies into our daily diet can help us reach our nutritional goals:

How Smoothies Can Help You Eat Better And Lose Weight

Smoothies are Packed with Nutrients: You can pack a lot of nutrients in your smoothies with ingredients like fresh or frozen berries, assorted fruits and plenty of dark, leafy greens vegetables. For an added kick, substitute coconut water instead of plain water to maintain the consistency you desire while at the same time adding essential minerals and electrolytes.

Smoothies Can Fill You Up Without the Calories: By using ample amounts of leafy greens such as spinach, kale, and chard, you can create a smoothie that’s both low in calories and high in fiber, which helps give you that feeling of being “full” without eating a huge meal. Cucumbers, peppers, and even tomatoes can help add more dietary fiber to your smoothie without adding unnecessary calories and limiting the amount of sugars. Sugars, even if they are all natural, tend to be digested relatively quickly, leaving your body craving more in a short amount of time. For cutting down on sugars even more, try to use fruit sparingly and opt for low sugar varieties like berries for best results. Continue reading »

Nov 152016
 

how-to-stay-hydrated-when-you-hate-water

Whеn іt соmеѕ tо a ѕwеаtу wоrkоut, wе lоvе a wаtеr brеаk rеwаrd аѕ muсh аѕ thе nеxt fіtnеѕѕ fіеnd. But аѕ the mеrсurу rіѕеѕ, іt’ѕ mоrе іmроrtаnt thаn еvеr tо fосuѕ оn оur fluіdѕ аll day long. Aftеr аll, wаtеr іѕ thе mоѕt еѕѕеntіаl nutrient оur ѕуѕtеm nееdѕ.

While іt’ѕ truе a tаll glаѕѕ оf wаtеr іѕ the bеѕt knоwn wау tо ѕtау hуdrаtеd, thеrе are рlеntу оf аltеrnаtіvе орtіоnѕ іf уоu dоn’t lіkе thе tаѕtе оf tар оr couldn’t bе bоthеrеd wіth bоttlеd wаtеr. Surе, уоu саn іnfuѕе plain оle drіnkіng wаtеr wіth flаvоrful fruіtѕ lіkе lеmоnѕ аnd raspberries. But you саn аlѕо rеасh for ѕоmе оf thеѕе wаtеr-rісh fооdѕ аnd fluіdѕ that kеер thе H2O bаlаnсе juѕt rіght—аnd wоn’t requirе so mаnу trірѕ tо thе wаtеr сооlеr!

How to Stay Hydrated When You Hate Water

Eat It Up

Whо ѕауѕ уоu саn’t have уоur wаtеr—аnd еаt іt, tоо? Aссоrdіng tо thе Inѕtіtutе оf Mеdісіnе’ѕ rесоmmеndаtіоnѕ wе ѕhоuld еаt 20 реrсеnt оf оur dаіlу wаtеr іntаkе. Sоuр, yogurt and oatmeal аrе аll grеаt fluіd-fіllеd fооdѕ, but these ѕummеr-frіеndlу fruіtѕ аnd vеggіеѕ саn аlѕо hеlр wіth hуdrаtіоn. Nеxt tіmе уоu’rе fееlіng thіrѕtу, ріlе these on уоur рlаtе.

1. Wаtеrmеlоn

In the wоrld оf thіrѕt quenсhеrѕ, wаtеrmеlоn wеіghѕ іn аѕ a mаjоr соntеndеr. Based оn іtѕ nаmе, іt’ѕ nо ѕurрrіѕе thіѕ fruіt is mаdе up оf 92 реrсеnt wаtеr! But іtѕ ѕаlt, саlсіum аnd mаgnеѕіum іѕ whаt makes іt іdеаl fоr rеhуdrаtіоn, ассоrdіng to a 2009 ѕtudу аt thе Unіvеrѕіtу оf Abеrdееn Mеdісаl Sсhооl. Thе ѕummеrtіmе staple іѕ аlѕо a gооd ѕоurсе оf роtаѕѕіum, vіtаmіn A аnd vіtаmіn C. Continue reading »

Jun 202016
 

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #TenaTips #CollectiveBias

5 ways to workout at the beach

I have been really trying to help my family live a healthier lifestyle lately. We have been eating better and getting more exercise and honestly it feels great. I have started working out a few times a week and we also do things together as a family, like hiking and bike riding. It’s been a wonderful way for my family to spend some quality time together. I have been really making an effort to be more active and it’s become something that I enjoy and look forward to. This weekend I had some free time and I decided what better way to enjoy the nice weather than doing my workout on the beach.

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So picture this – me on the beach in a bikini with perfect hair and makeup, working out while looking flawless and barely breaking a sweat. Okay, okay, you got me – I really did go to the beach to work out but I definitely wasn’t looking like a supermodel in the process, haha. I did get in a nice workout though and it felt amazing to be out in the sun with such a beautiful view of the water. Continue reading »

Feb 222016
 

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #ActiveFitForMe #CollectiveBias

5 Ways to Get Your Booty Bikini Ready for This Summer

The holidays are officially over and spring is on the way! The groundhog says that warmer weather is on the horizon and that means it is time to stop shoving those discount chocolates in your mouth and get pumped for bikini season! If you need a little motivation, here are 5 ways to get your booty bikini ready for this summer!

1. Water

We started out easy on ya! Start flushing out all that excess salt and sugar from the long cold winter. You will be amazed at how much better your skin, body, and booty will look if you start making water a big part of your day! Try challenging yourself to drink a gallon of water every day. It’s really not hard to do and you can find TONS of breakdowns on Pinterest about how to time it out so you aren’t chugging a half gallon of water at ten o’clock before bed! Water helps not only flush toxins but it also helps keep your muscles hydrated so you can recover more quickly from your workouts! Continue reading »

Sep 042015
 

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #SipandBeFit #CollectiveBias

How To Work Out For Free

If you’re a regular around here, you already know that I train in Krav Maga.  I’ve spent this summer training extra hard and going through the black belt testing process, which takes a total of three months.  At my dojo, they do black belt testing twice a year – once in the summer and once in the winter. I started the process back in June when I made it through the qualification round.  Once someone has passed the qualification test, they can move on to the three phases of testing.

There are three adults going through testing this cycle and we all passed our phase one test back on August 1st.  This past Saturday we had our phase two (of three) black belt test and I’m happy to say that all three of us passed!  Yay! Continue reading »

Sep 012014
 

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One of the biggest problems people struggle with when it comes to losing weight and eating healthy is portion control. We always wanna go back for that second plate and buffets are the worst thing that ever happened to us! LOL. If you pay attention and try your hardest you can really work on portion control and it will extremely effect your look and health!

1. Use smaller plates. If you use a smaller plate it will appear that you have more food on your plate and your mind will believe that after your one plate, you’re full. You won’t need to eat extra food or go back for seconds. It’s smart to use a salad or side dish plate for your main meal rather than a big huge plate, that is just more room for you to fill up your plate with unhealthy foods!

2. Portion out snacks ahead of time. When it comes to snacks such as chips, pretzels, or cheez its get small snack baggies and portion them ahead of time according the proper serving size on the nutrition facts rather than eating from the bag or box! This will save you so many calories and leave you feeling satisfied without breaking your diet! I’ve found doing this and writing the calories of that portion on the baggy really helps with not eating so many salty, unhealthy snacks! Continue reading »

Aug 072014
 

10 Ways To Sneak Exercise In

Exercising everyday can sometimes be hard to do in between taking care of the kids, working like a madwoman, and balancing life with family and friends. If exercise isn’t part of your everyday routine it might seem impossible to add it in to a schedule that is already busting at the seams. Here are 10 Ways to Sneak Exercise In so that you can get the benefits of regular exercise without losing your mind in the process.

1. Before you get out of bed in the morning, raise your arms above your head and point your toes. Making your body flex every muscle and stretch out helps to wake you up and preps your body for the upcoming day.

2. Once you are out of bed take two minutes to really stretch. Reach for the sky and then bend at the waist and touch your toes, repeat this three times. This one move has almost the same impact on waking your brain up as a cup of coffee. It also stretches your backside out and helps you move more freely throughout the day. Continue reading »

Jul 142014
 

5 Tips to Making Travel and Exercise Successful

If you love to exercise, but are about to travel, you may need some new tips. Making exercise and travel work at the same time is possible. Here are some tips:

#1. Park Further Away

You may not get a lot of chances to exercise while you’re on vacation, but you can make small choices that really add up. For example: parking further away from your destination and walking is one way. Taking the stairs instead of the elevator is another. Of course, also making a conscious decision to watch what you’re eating during the day can also help limit the amount of extra stairs you need to climb.

#2. Walk Everywhere

Sometimes we have the tendency to think that we should be a little extra lazy on vacation. However, walking everywhere is truly one way you can make exercise and travel successful. You don’t have to feel guilty about the extra bites of food you took if you walk around town everywhere. Plus, when you walk around the beautiful city or location you’re visiting, you actually get to enjoy what’s going on around you. When you walk, you can take better pictures, smell the yummy smells, and get a better view. There may be an opportunity to hike wherever you’re vacationing. Don’t be afraid to do a quick search to see what hiking options you may have. Continue reading »

Jun 042014
 

3 diet myths that don't work- and 3 that do!

Losing weight isn’t easy, but if you are buying into diet myths you may actually be sabotaging yourself. Don’t listen to bad info, and instead diet the right way (even if it includes a few myths you don’t think should work). Here are the three diet stories that you shouldn’t fall prey to, and three you should definitely attempt.

Myth 1: You can’t eat anything after 6 pm. Continue reading »

May 252014
 

How to Exercise Safely in the Summer Heat

If you’ve been cramped up all winter waiting for summer to get outside and get active, now is the time to cash in on the promises you made to yourself. Exercising outdoors is invigorating but can also be dangerous if you are not equipped properly. Here are some tips to keep you safe.

Running:

Running is one of the most popular outdoor activities and it is a lot of fun to run outside. Let’s face it the thud of a treadmill quickly loses its attraction! Many people don’t even think about how the heat may be affecting them when they take to the road. However, even if you are used to being outdoors, extremes of temperature combined with your condition on any particular day can spell disaster. Always take steps to protect yourself, such as carrying enough water, wearing proper sun protection such as a hat, sunscreen and clothing, and mixing up direct sun exposure with shaded paths.

No matter what kind of exercise you plan to do here are some tips to keep you safe. Continue reading »

Apr 302014
 

easy ways to burn calories

If you know me in real life, you know that I workout a lot. I am almost always at one of the two gyms I belong to or working on my martial arts training. I think a lot of people find going to the gym off-putting, though.  And I get it.  I really, truly get it. Joining and actually getting the motivation to go to a gym can be a hard step to take for some people and I was one of those people that was completely uncomfortable at first, too.  True story – ask anyone.

This is where I shake my booty twice a week in Zumba class!

This is where I shake my booty twice a week in Zumba class!

But do you know what? When it comes to losing weight and getting fit, you don’t necessarily have to go to the gym and spend hours sweating away calories to make any kind of difference.  Believe it or not, there are plenty of ways to burn calories throughout the day without setting foot in a gym. Breaking a sweat is optional.

Here are some of the easiest ways to burn some calories throughout the day:

  • Fidget. That’s right, it may have gotten you scolded as a child, but those of you who pace or bounce your knees up and down are potentially burning up to 350 extra calories during the day. Continue reading »
Apr 042014
 

I’m just going to come out and say it – I hate running.  With a passion.  I know some people love it and I want to love it – I really do, but I just can’t do it. The thing is, I know that running is a great workout and  I am going to need to run a timed mile in the very near future because of the martial arts training that I am currently going through (it’s part of the testing process).

Since I truly dislike running so much, I need something to help me get through my misery and music is that thing.

1.  Sound of Madness by Shinedown
2.  Mama Said Knock You Out by LL Cool J
3.  Bring the Action by Will.I.Am and Britney Spears
4.  Gold on the Ceiling by El Camino
5.  Everything Zen by Bush
6.  Berzerk by Eminem
7.  C’mon by Ke$ha
8.  Magic by B.o.B. Continue reading »