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!