Fit Tid Bit: What are you missing?! This could be it

Fit Tid Bit: What are you missing? This could be it!!!


We are creatures of routine. We are scared to step out of our comfort zone and push our limits. Many people get on their treadmill, set it at 4.2 and 6% incline and walk away for an hour, run for 60 minutes at a 9minute mile pace, or cycle constantly for 60 minutes. BUT if we go into uncomfortable territory when it comes to exercise...great things just might happen. I have been learning about the benefits of pushing anaerobic limits and high intensity training. As an avid endurance girl....I am not the biggest fans of sprits and all that jazz...but I do believe in pushing your body to reach new levels and see results. Here are some of the major benefits of doing all out, high intensity training...


1. Metabolism boost after exercise
2. Glycogen (Carbohydrate stores) are depleted rapidly, so fat is more readily utilized as a fuel source
3. Fat metabolism increases GREATLY during recovery after high intensity exercise. Therefore you are using FAT as your primary source of energy!


What qualifies as high intensity?
-Usually above 75% of your predicted heart rate maximum. Heart rate max. is 220- your age.


Try these High Intensity Moves to shock your body out of the ordinary:

1. 30 seconds Burpees as fast as you can, then 30 seconds recovery
2. Push- Pull Exercises (ex. Pull-sled pull, pull up) (ex. Push-weighted dip, push-up)
3. High Intensity Sprinting (400m run)
4. High Intensity Intervals on bike (30 seconds as hard as possible, 30 seconds recovery) *make sure to have enough resistance on the bike to keep your buttox from bouncing when sprinting
5. Box Jump/ Jump squats- **One of the BEST ways to build power
6. Medicine ball throws: find an open area throwing med. ball down as hard as can, squatting and thrusting when doing so
7. Medicine Ball Wall Shots: find a wall, squat and toss ball high on wall, squatting and catching when it falls. It should be a arch, like throwing it in a basketball hoop.
8. Mountain Climbers, skiers: in plank running knees into chest as fast as possible, 30 seconds on 30 seconds off.

Here are some ideas! High intensity is KEY in improving power, performance and strength in fitness. Please let me know how it goes! 


Below are some pictures of what some of the exercises look like.

Finally, I am sorry I have been MIA. School has been CRAZY but I am back for awhile! Hope you are all staying FIT AND HAPPY! :)

Medicine Ball Throw

Mountain Climber

Box Jump

Nutrition for Fruition: Becci's No Bake Bars....Delicious and Healthy

Nutrition for Fruition: Becci's No Bake Bars...Delicious and Healthy


I do not know about you all, but my life has been crazy the last few weeks. I have missed blogging and talking with you all. This last week has reminded me how important it is to have time for yourself. Have time for yourself to stay healthy, happy, and sane. Sharing my tips with you all makes me you happy and I hope you are all continuing to maintain your healthy and fit lifestyle.

I have had the pleasure of getting this recipe from my good friend Becci! She gave me this wonderful healthy "bar" recipe for a great healthy snack on the go!
I hope you love it too! and BIG thank you to Becci...You ROCK!

Becci’s No Bake Energy Bars

Dry Ingredients:

·         1 ¾ C rolled oats

·         1 C crisp puffed brown rice cereal

·         ¼ C pumpkin seeds

·         ¼ C sunflower seeds

·         ¼ C chia seeds

·         ¼ C unsweetened coconut

·         1/8 C finely ground flaxseed

**You can also add ¼ C of dried fruit if you like (cranberries, blueberries, cherries, etc.)

Wet Ingredients:

·         ½ C brown rice syrup (you could also try pure maple syrup, agave or honey.. they might not bind quite as well, but you can try)

·         1/3 C peanut butter (creamy or crunchy)

·         1 tsp. vanilla extract

Instructions:

1)      Add all the dry ingredients to a large bowl and mix together.

2)      In a separate (microwave safe) bowl, mix together the wet ingredients, then microwave them for about 20-30 seconds. This will make it easier to mix and add to dry ingredients.

3)      Pour wet ingredients into dry and mix. Keep mixing until all wet ingredients bind to dry. Use your muscles!

4)      Put the mixture into a shallow pan and flatten down with the back of a spatula.

5)      Refrigerate and then cut into bars. You can store in the pan or in individual containers/wrapping.

Nutritional Stats (when cut into 12 bars)

Calories: 189

Total Carbs: 24.6g

Dietary Fiber: 4.4g

Sugars: 9.3g

Protein: 6.0g

Please let me know what you think friends!! Thank you again Becci!

Nutrition for Fruition: My NEW Favorite!

Nutrition for Fruition: My New Favorite!


I am always looking for new veggies to try out because I pretty much love them ALL! Except beets! :)
I choose alot of the foods I eat by their texture. I love crunchy flavorful food! 
So I wanted to share with you my new favorite add-in to salads or just to snack on!

**SLICED WATER CHESTNUTS!


They are delightful, healthy, and have GREAT texture!


You can throw them in vegetable stir-fry, salads, on your sandwiches.

Short and sweet today! Sorry I will throw some great tips up soon! :) Happy Friday!

Burn it...QUICK!

FIT-TID-BIT: Burn it...Quick!

Ok...you have 60 minutes to get a good, solid workout in! You want to burn the most in the shortest amount of time with cardio and strength training. FULL BODY! Here is how to do it friends!

Cardio #1

• Start with 20 minutes of INTERVAL CARDIO 
• Choices:
• make sure to come back to these choices for Cardio #2
• Stationary Bike:
• 5 minute warm up, 30 second sprint--30 second easy hill X10 (REPEAT for 10 minutes), 1 minute STANDING HARD hill climb, 30 seconds HARD HILL seated, 3:30 cool-down. 
• This is a total of a 20 minute Stationary Bike Interval workout, it is meant to be fast and hard. **Make sure to turn up enough resistance on the bike when sprinting so that you are solid in the saddle. 
• *Option on the "30 seconds easy hill" inbetween sprints, you can take it to a standing hill climb. 
• Running on Treadmill 
• 5 minute easy pace warm up (after warm-up increase incline to 2-3), 1 minute fast run, 1 minute slow jog X3 (total of 6 minutes), 30 seconds sprint, 30 seconds slow jog (or quick walk if needed) X4 (total of 2 minutes), 3 minute high pace jog (this should be uncomfortable but manageable), Finish with 4 min fast pace-walk hill climb (increase the hill to 5-7 and decrease pace to a brisk walk)
• BEGINNER RUNNERS: you are new to running, do not have an incline when sprinting. Make sure to listen to your body, take the jogs slow and FULLY recover inbetween sets. You are also able to walk inbetween the sprints if a slow jog is not enough. Make sure to NOT hold the hand rails when running or walking.
• 
  
• **When you hold the rails you burn about 30% LESS CALORIES
• 
  
• EXPERIENCED: If you are an old time runner, make sure to keep an incline of 1-2 when doing sprints and running and really push your heart rate!
• NO CARDIO EQUIPMENT??
• Get out that jump rope, run stairs, do short sprints... be creative!
• It will be difficult to do for 20 minutes but necessary...DONT FORGET you can RUN pretty much ANYWHERE you are! 
• Following the Cardio we move into the 25 Minutes of Interval Training

• INTERVAL SETS (following Cardio #1)
• 
  
• Each set should take around 3 minutes
• COMPLETE EACH SET 2X with the selected Cardio inbetween.
• 
  
• 1st Set: **All with weights
• 20 Quick Squats (these should be quick, keeping heart rate up)
• 10 push ups (start on toes, then go to knees if necessary)
• 16 (8 on each leg) walking lunges (holding weights next to ribs, parallel to floor, to engage the biceps)
• cardio:
• 1 minute jumping jacks
• 1 minute fast stair climb (run up and down a single step)
• 
  
• 2nd Set: 
• 10X Single Leg dead lift (each side, weight stays close to the thighs)
• 10X Jump squats (NO WEIGHT)
• 15X Overhead Tricep Extension (Stand on one leg for balance, switch legs second time through)
• cardio:
• 1 minute skaters (jumping side to side and touching the ground)
• 1 minute Jump rope (with real jump rope or an imaginary jump rope!)
• 
  
• Set #3:
• Time check: should be 16/17 minutes into the workout.
• 
  
• 8X Wide Squat with Side kick (each leg- make sure to bring the thigh into the chest before kicking)
• Plank- tapping legs side to side 8X each (engage obliques)
• 15X Squat with Bicep curl (while standing) then PUSH weights straight up to ceiling- shoulder press (at the top of the squat)
• This should engage ALL muscles with the squat, bicep curl and shoulder press at the same time!
• cardio:
• 1 minute mountain climbers (this is in plank and running your legs towards your chest..this should be HARD!!)
• 1 minute hold plank

YOU SHOULD NOW BE AT about 45-15 MINUTES into the Workout, if it is slower than you know what to work on. If you are at the this point and only been going for 20 minutes....you did something wrong :)

FINISH:

• CARDIO #2:
• YOUR CHOICE OF CARDIO FROM THE SELECTION ABOVE (but shorten sets for 10-15 minutes instead of 20)
• You want to finish the workout at 60 minutes
• 
  
• This is meant to be a high intensity, fast burn, metabolism boosting workout! Make sure to keep good form and let me know if you have ANY questions! I want to know how it goes!!!
• GOOD LUCK...think how good it will feel when your DONE! 

Fit-Tid-Bit: Choose Your Goal!

Fit-Tid-Bit: Choose Your Goal!


So right after the new year I asked you to choose a goal, to tell someone else, and hold yourself accountable! Well we are now almost a month in and I am wondering how your goals are coming? Are you sticking to your exercise, healthy diet, and happy lifestyle?




It is hard when life gets busy and it is easy to put things on the back burner, BUT you cannot put YOURSELF on the back burner! You must always remember that your health is a priority!
So, whether you have lost your motivation, or not, I think it is time to choose a goal! It does not have to be far out there or super monumental, but it needs to be something!


This post is not about an abundance of information, but this post is about holding you accountable! So check in with yourself, and be honest! Are you being "fit to be happy?"

Nutrition for Fruition: The Nitty Gritty

Fit-Tid-Bit: Lose the Stubborn Five


Are you wondering how or why you cannot lose the last stubborn five pounds? Or how to just tone up that little bit more?  Even if losing weight is not your goal but just figuring out how to make those little changes to your body that will make you feel more confident, healthy, and happy! :)
If you are on a regular exercise routine and dialed into 70-80% of your diet, I almost guarantee that the change lies in the nitty gritty aspects of you diet.


Sooo what are the "nitty gritty" foods that you can dial into to change your body?
Here is a starting list:


The Nitty Gritty:

• The Obvious:
• Butter
• Alcohol
• Full fat salad dressings (try balsalmic vinegar or lemon juice with a Tbs. of Olive Oil)
• Cheese (1 ounce of cheese is as many calories as a full apple or small banana!)
• Egg yolks
• The Sneaky Calories:
• Coffee...I mean the stuff you add into it!
• Juice or drinks with calories 
• Croutons 
• Nuts (although nuts are great and packed full of healthy fat, you must keep the serving size in check!)
• Trim the extra fat off your meat (chicken, ham, etc.) before cooking
• Ketchup (I love ketchup! But it is high in sugar, so you have to watch it!)
• Sweet sauces (found a lot in asian food) 
• BBQ sauce 
• 
  

This is just a start...but it is food for thought! Do not go crazy with these little changes, but just have it at the back of your mind. 

Nutrition for Fruition: Healthy Turkey-Jo's

Nutrition for Fruition: Healthy Turkey-Jo's


There are always healthy alternatives for your favorite family dinners. One of my favorite things to do is cook and I always tend to make everything "weirdly healthy." This is something my family sometimes appreciates...and other times truly regrets, because my cooking can be some what of an experience sometimes. But, it is always a fun and learning experience. Here is a wonderful recipe for a healthy dinner that everyone will love! 




Turkey Sloppy Jo's

• 10 ounces Lean Turkey Meat (Preferrably Lean 97/3)
• 1/2 Onion
• 8oz can of Black Beans (or 4oz black beans and 4oz garbanzo beans)
• 1/2 cup of chopped baby carrots
• 1/2 red bell pepper
• Veggies can be added...as much as you want for whatever taste you want. 
• 1 tbs Chili powder
• 1-2 tbs Cider Vinegar
• 1 Clove Garlic
• Salt and Pepper to taste
• Wheat Pitas

Cook the lean turkey meat, and pour out the extra fat. Set the meat aside. Next cook the onion on the skillet and add veggies and garlic. Re-add the meat to the onion mix, next adding the veggies and spices. You can adjust the spices to your liking. I tend to like alot of Chili powder, and love to add garlic salt as well.  Once it has simmered together for 5-10 minutes. Spoon onto or half of a wheat pita. YUM :)

Please enjoy! Let me know what you think!

Nutrition for Fruition: My Favorite Snack, Breakfast, Anytime Secret!

Nutrition for Fruition: OATMEAL PANCAKES


Ok so it may not be a secret! But this is one of the BEST recipes I have ever had and kept for over 6 years. I originally got it from my mother's friend at the gym and it has stuck with us ever sense! You can eat it hot, cold, for breakfast or as a snack! Whatever you want it is a GREAT go to food for a good source of protein and healthy carbs! 


Oatmeal Pancakes

• -2/3 Cups Instant Oats (plain oatmeal)
• -4 egg whites
• -Mix them together and cook on a skillet to make 4 pancakes

**The basic recipe can be modified with the options or whatever else you feel like
-Splenda
-Cinnamon
-Blueberries, blackberries, raspberries, strawberries...
-Banana
-Peanut Butter
-Raisins
-Or whatever else you feel like trying! :)


If I know I have a busy day the next day I will make these in advance and put them in the fridge. The next day they are good to go and SO good cold or hot!


Let me know what you think! 

Goal Setting For Success

How to stick to your health regime: GOAL SETTING for SUCCESS

Someone once told me that unless you physically write down your goals you are unlikely to reach them. I completely agree. We have to see it to believe it. So I want you to think of your biggest fitness goal for 2012. It could be anything from working out 5 days a week, trying a new spin class, or to complete your first triathlon or race. Think hard and now I want you to physically get out a piece of paper and write your goal down. The time is NOW, not later, not tonight, but this moment. Once you write it down and see it, it is possible! 

5 Keys to a Successful Goal:

1. Your goal must have a tangible way to measure progress or success. 
2. Your goal needs to be focused. Yes anything is possible, but given the time, place, and other factors choose a goal that is attainable with these limitations taken into account. 
3. Give yourself a time frame that you want to achieve your goal. Make sure to have check points along the way that keep you focused.
4. Step out of your comfort zone. You will never improve or reach your goals if you do not trust yourself. So leave ALL DOUBT BEHIND and commit fully to yourself and your goals. You have nothing to lose. 
5. Hold yourself accountable by telling someone else. Once you have written down your goals and told someone yes, you are now held accountable. This will greatly increase the possibility of reaching your goals.

        ***ON THIS NOTE I WANT TO HELP YOU REACH YOUR GOALS AND I WILL BE THE ONE THAT HOLDS YOU ACCOUNTABLE IF YOU WANT ME TO! I am willing and able to read your goals and help you narrow your goal to an attainable and exciting challenge for you!

Lets do it friends! Post your goals and I’ll post mine, lets keep each other accountable!

Fit-Tid-Bit: Change is Good! Quickie Circuit Training

Fit-Tid-Bit: Change is good: Circuit Training

We tend to gravitate towards the things we are best at in life. Whether it revolves around school, jobs, or working out. I know that I love challenge, but if I were given the choice between running 12 miles and swimming half-a-mile, I would run every time. This is because I am comfortable with running and feel inadequate at swimming. However, if I really wanted to challenge myself I should take the swimming route at least once a week. Change is good, it shocks your body and boosts your metabolism.


So, even if you are already on a lifting schedule or you already do circuit training with your cardio etc. please try to incorporate this "Quickie Circuit Training Workout" into your schedule two times a week! This will be different than what you are already doing, which is great for your mind, body, and metabolism! :)

Quickie Circuit Workout:

• 20-35 minutes to complete (depending on how many sets you choose to do)
• I would aim to do 3 sets of each group of exercises
• If you have time also try to pair this with 30 minutes of your choice of cardio. (run, bike, group exercise class, stair climber...)

**Do each exercise for 1 minute and then move directly into the next exercise. You can take about 30-60 seconds in-between the sets, but keep moving at all times.

Set 1:

• Squat Push (Squat down with a weight and then as you stand push the weight overhead to full extension)
• Plank
• Alternating walking lunges (weight optional)

Set 2:

• Step ups with bicep curl (see picture to the right)
• Triceps overhead extension with weight 
• Plei Squat (wide legs, toes out: this focuses on the inner thighs)

Set 3:

• Jump Lunges (take this at your level)
• Oblique crunches (regular crunch reaching from side to side)
• Dead-lift, then at the top of the movement front raise (on the front raise make sure hands stay below the shoulders)

Do each exercise for one minute, then moving directly into the next. Try to do three sets of each. 

Nutrition for Fruition: 5 Easy Swaps

If you are looking for some easy ways to improve your nutrition, and perhaps that was your New Years Resolution, you are like 40-45% of Americans. According to Time Magazine, 20% of Americans resolute to become healthier. Unfortunately, three out of five people drop their "health kick" within the first six months! 
SO...lets come up with some easy switches you can start to incorporate into your life, without overwhelming yourself. Before you know it, it will be a habit to seek the healthier option.


Healthy Swaps:

1. Breakfast: Add 1% or skim milk to your coffee or tea, instead of the heavy, flavored creamer. Add some cinnamon or nutmeg for a change up of flavor.
2. Egg whites. The full egg is very nutritiously important. However, if you are cooking the full egg is not as important. So, when you are cooking use two egg whites if the recipe calls for an egg. It is the equivalent in "cooking terms." You increase the nutritious value of your food, without sacrificing flavor. 
3. Greek Yogurt! Full of protein and a great source of calcium, greek yogurt is one of my obsessions! I love Fage or Chobani 0% and you can add a Splenda, fruit, unsweetened almond milk, nuts, etc. for flavor. It is a GREAT go to snack instead of the having the sugar packed flavored yogurts. 
4. In cooking, sour cream or whipping cream (anything creamy really) can be substituted for Greek Yogurt! A very healthy and easy swap. 
5. Mustard (ANY kind) for mayonnaise. Mayo is one of the worst condiments you can put on your food. It is a heart attack in a jar. Instead, swap mayo for any kind of mustard. If you like the creamy aspect, try "Grey Poupon, Mild and Creamy." Hummus is another great option instead of Mayo. There are many different kinds and flavors to choose from! 

This is merely a START! Try it out. Let me know what YOU have questions on for nutrition and I will help answer! 

Publish Post

Fit-Tid-Bit: Your Core is Your Base

A question that is continually asked in the fitness world is "what REALLY is the basis of fitness." Is it endurance, strength, or flexibility? One could argue for any or all three, however without a strong core you will not be able to excel in any aspect of fitness.  From functional fitness to highly trained athletes, your core is essential in everything you do. That is why I believe if you are just starting a fitness regime or if you are an old timer, you must continually refocus on your abdominal and core strength. Your core is your base.

To improve your abdominal and core strength challenge yourself daily with these different exercises: 

My Daily Core CHALLENGE for YOU!

1. Plank...plank...and more plank. This is the best exercise for you abdominal strength. Challenge yourself to hold a plank daily. Start with 30 seconds, on your knees or toes, making sure your elbows or hands are directly underneath your shoulders. Try to increase your plank time by 30-45 seconds every 3 days. As your plank time improves, notice how your overall ability in fitness increases as well.
2. Simply CRUNCH! Doing a correct crunch will improve definitely improve your strength. I think the crunch is underestimated. But you must make sure to keep your lower back on the ground at all times and lift with the chest NOT the neck. Try doing 25-40 crunches when you wake up in the morning and before you go to bed at night. 
3. Suck it in! What is your belly doing when you are driving  in the car, waiting in line, or sitting in class. Like most of us, your stomach is probably relaxed and "pooched" out. This is arguably one of the best and quickest ways to increase lower back and core strength: ALWAYS suck it in! Actively engage your abs when you are standing in line, sitting at your computer, or driving in the car. Sucking your belly button to your spine is like you are doing a crunch all day long. It WILL make a difference!

Taking the Leap of Faith!

     As the new year roles around we all set new goals to challenge us in the upcoming year. I have never been big on resolutions because I could rarely think something that I was not already pushing myself to achieve. BUT this year I am going to challenge myself to do something that I always thought was a fantasy. I am going to attempt to share my passion of health and fitness to ALL of YOU on a different level!
      This is extremely terrifying for me because I continually ask myself, "why would my friends, family, or strangers care what I have to say about fitness, nutrition, and health?" Well, that is my leap of faith. I am trusting that when people are continually coming up to me and asking for nutrition tips, fitness tips, or healthy lifestyle tips, that they actually do want to hear my advice and what I have learned.
      That is why I have started this blog. I want to create a community where we share, help, and challenge each other. I want to get on a weekly routine of sharing a workout, nutrition tip, and and other fitness and lifestyle "tid-bits" (when I know what the best schedule for this is I will let you know).
      I want to HELP you all, that is my biggest goal and hopefully this will be the beginning of reaching larger and more life changing goals!
      Thank you all for your support, this is a leap of faith for me, and will be a great journey for all of us!