Start Summer Off Right: The Tampa Bay Margarita Festival

May 18, 2016May 18, 2016 by Ali ♥ 0 Leave a Comment

*Disclaimer: Thanks to the Tampa Bay Bloggers & Big City Events, I received two complimentary tickets to the Tampa Bay Margarita Festival in exchange for this post and social media love. All opinions are my own.*

Hey Tampa friends! Summer is right around the corner, which means beach days, sun-tanned skin, a vacation or two, and deliciously cold drinks–I’m talking Margaritas here. 😉 Which means in a couple weeks, the Tampa Bay Margarita Festival will be here! What a way to kick off summer right? I’ll be there with drink in hand and I want you to join me! Get your tickets here.

I’ve never been to this before and am pumped to check it out! Not to mention Margaritas, but live music featuring Blues Traveler, tequila tastings, over fifty types of margaritas to try, and a FUN run along the Riverwalk! Because ya gotta get your fitness in right?

What: Tampa Bay Margarita Festival

Where: Curtis Hixon Park in Downtown Tampa

Time: 12pm-11pm

Extras: Tequila tastings, live music, & fun run

You must have a general admissions ticket or VIP ticket in order to take part in the tastings. This ticket allows you to try five samples out of thirty types of tequila! HOLLA. The fun run is a quick two and half mile course starting at 11am in the park and registration starts at 10am. If you register for the run your race entry will earn you a general admissions ticket as well as a post race drink, shirt, and medal…sounds pretty sweet right? Probably will be my fastest race to date! Register to run here.

I gonna make this even more tempting…ENTER TO WIN two tickets via my Instagram!

Good luck and see ya there!

I’ll be enjoying this view in a couple weeks with a margarita in hand. Will YOU?

Push-Ups: Three New Variations & Why They’re Good For You

May 11, 2016 by Ali ♥ 2 Comments

Cue the *UGH* when told to do push-ups. I did this before getting into fitness and cringed hardcore. I admit, I didn’t love doing them either because I felt WEAK. And who want’s to feel that way? It wasn’t until I told myself, “this is the sh*t that makes your stronger. Just do one at a time.” That’s when I forced myself to try. Now I LOVE (well, tolerate more like) push-ups because they do exactly what I want them to do, make me feel accomplished without overdoing or wearing myself out.

If you saw my post on my sandbag and stair workout, I did a similar workout, but changed it a bit and added push-ups for my upper body routine! I did two variations of push-ups: basic push-ups using the sandbag and lat tap push-ups. I didn’t do the bird-dog, but its another great addition, so I figured I’d add it here.

Having a sandbag with me was self-motivation for me to get LOW on the push-up. I made myself TOUCH the bag every. damn. time. OI! Not to mention, I am feeling it today! Two sets of twenty reps, forty total push-ups. Every time I do them I’m reminded how great they are. Even without a sandbag, using a weight to touch or some kind of marker to get low are great self-motivators. During a personal training session, I hold my fist under my client’s chest and it works the same way. They aren’t a fan of it, but when they see their push-ups improving, they thank me.

Check out my Lat Tap push-ups on my Instagram! These I do on my knees because the focus for these is a little different. Although you do wanna get low to the floor, you want to touch your torso to the ground. Extend your arms in front and wide, tap the ground, bring hands to the sides of your armpits/shoulders, keep that core tight as you lift from the ground up. The lifting from the ground after tapping is the hardest part for me. I tend to bring up my chest first then my lower back follows. This is an indicator of a weak core/low back, as your torso should come up together. This push-up alone is another reason I do this! Making sure your keeping that core tight as well as using a mirror from the side is a good way to monitor your form. I hate admitting my weakness, but this is an obvious one to me and something I continually work on! Sometimes I have to cut my reps on these. Try doing five solid, quality lat taps with a straight back (as straight as possible) then rest.

Another good push-up variation I didn’t do in my workout, but is great for core stability and balance is the bird-dog pushup. Either on your knees or standard, perform a pushup, then extend your opposite leg to your opposite arm. For example, lift and extend your right leg and left arm. Repeat the push-up then extend your left leg and right arm. This one is SO good and incorporates balance and core that doesn’t always come with the other two.

Long story short: Push-ups are great because they have so much variety to them while gaining upper body strength without equipment. By far, my favorite upper body exercise to do with my HEAT class because NOTHING is needed and variety can be as complex or as simple as you want. Adding different componets like balance (bird-dog), core/lower back/lats (lat-tap), and the use of the sandbag to get lower (self-motivating), challenges all components, not to mention– a killer upper body workout!

Add them to your next workout the next time you’re low on equipment or you want to improve and challenge your upper body!

Join the conversation:

-How do you feel about push-ups?

-Any other good bodyweight upper body moves you do?

-How often to you strength train?

All The Coffee: Enhance Your Endurance & Tampa Bay Coffee & Art Festival

April 28, 2016April 28, 2016 by Ali ♥ 0 Leave a Comment

*Disclaimer: Thanks to the Tampa Bay Bloggers I was able to attend the Tampa Bay Coffee & Art Festival with a friend for free in exchange for social media love and this post. All opinions are my own.*

This past Saturday, I was able to attend the Tampa Bay Coffee & Art Festival! As soon as I got word on this opportunity, I knew I had sign up! I mean it’s COFFEE plus tastings and demos, art, live music, and food, you can’t go wrong! A portion of the proceeds went to Bay Area Foundation for the Arts (BAFA), a organization that helps students and teachers further their knowledge in fine and performing arts. I brought a friend and we both had a great time. Great tastings and brews. It was from 6-9pm, first thought: “YES! Coffee!” and second thought: “Late night coffee?…not gonna stop me though.” Took on the brews like a champ and didn’t have *much of a problem sleeping* 😉 worth it though!

It was inside at the Noise Box, a local venue in Brandon, FL . They had a variety of local vendors such as pottery, art, books, home decor, etc. They had a corner with baked goods to pair nicely with your brew too! All good looking options of course because what else would you pair it with? At each corner of the venue they had four tastings. All unique with different flavors. I tend to like medium roasts, so my favorite was the Colombian.

They featured a local company, Zeal Coffee Roasters. My first time having their coffee and their cold brew was AMAZING! I don’t always go for the cold brew since it is a little strong for me, but their ‘s was heavenly with a little cream that made me melt–PUNS… get it cold brew, melt…okay I’m done. SO GOOD!

After having walked around, tried the tastings and had our drinks, we were ready to head out. Since it was a three hour event, the event really took us an hour and half to get through because it was on the smaller side. I heard that it sold out, which I wasn’t surprised about considering a great turnout! However, there was only one roaster, which I feel wasn’t enough. Adding a second or even a third roaster each offering something unique would make it good to compare to. Overall, I would attend this event again because it offered great coffee culture, something I really enjoy and appreciate. Coffee really is an art!

If you haven’t already noticed, I LOVE coffee. Hence, me jumping at this opportunity to blog about my experience! Aside from the tastings, demos, and info sessions, coffee has other benefits besides the caffeine kick. Although they’re are many benefits to your brew (a load of antioxidants, lowers your chances of certain types of cancer, fights depression) this reason is my favorite: Enhances endurance and improves workout performance! <— Can I get an HELL YEAH??

For particularly tough workouts either running or a strength day (like a HIIT workout), I grab a cup a couple hour before if I can. Having that boost of energy before your workout puts that energy kick to work! When you have as little as eight ounces, the caffeine travels into your bloodstream and surpresses neurotransmitters in the brain. Once kicked in, the caffeine takes over and masks the effort you’re putting into your run or workout. Result, you can push longer and harder. Read more about it here.Who needs pre-workouts right? Pair coffee with some easy digestible carbs and a little fat and you have the perfect pre-workout snack! My favorite is pretzels and peanut butter and an 8 oz cup of plain coffee with a little stevia. During my marathon, I made sure my GU contained some amount of caffeine and I saw a noticeable difference in that, just as I did when I tried the ones without caffeine. LOL. Wasn’t quite on my A game during those training runs.

I’ve noticed an equal kick in a grande latte from Starbucks too, so amount is dependent on you. Make sure you have water along that coffee though! Coffee is a dehydrator so I tend to double fist my Camelback thermos with water and coffee in the mornings.

Make sure you attend the Tampa Bay Coffee & Art Festival the next time, enjoy your coffee, then workout afterwards and kill three birds with one stone (or cup) ! 😉

Enjoy!

My Four Favorite Kettlebell Moves

April 26, 2016April 26, 2016 by Ali ♥ 2 Comments

Hi fraaaands! Who likes kettlebells? Anyone use them for a weight workout? Not sure what I’m talking about? No worries! These weights are great and will have you trying them in no time. I really enjoy them. I don’t use them all the time, but they are a great option for maximizing time in the gym because you can do a lot of really cool, functional moves with them. Just like a dumbbell, you use them for strength, but the way they’re designed is different then your traditional set of hand weights.

The options are endless, especially the different ways you can hold and move them. You increase calorie burn, challenge different muscles not using traditional weights, and maximize time in the gym…all which we can benefit from! Below I have my four favorite kettlebell moves. Add them to your next workout routine and cut your time in the gym in half!

1.) Kettlebell Swing– This one is great because it incorporates a swinging type motion, a unique aspect specific to the kettlebell. The root of this movement is a deadlift, a lower back and core type movement. Sticking your butt back and bringing the kettlebell to eye level works your core, especially your lower back! PS: I’m doing this in my featured pic 😉

2.) Reach, Twist, Pull/Press– I posted this on my Instagram as a video using the pull as an upright row. This is one is especially good since it incorporates THREE movements in one! YES!! A squat, the core, and a pull/press. I like to stay in the squat as I reach my opposite arm across to the weight on my opposite side. Make sure your arm is extended to the kettlebell then pull across and up (if pressing, pull up then press and flip overhead) keeping your elbow up high. Make sure you alternate sides!

3.) Squat Row– This is great because it forces you to get low in the squat, making sure that the kettlebell touches the floor! Since there’s more flexibility with this move, I find the pull part of the movement comes naturally. Starting with the kettlebell on the floor. Feet in a wide apart, toes pointed out. Putting both hands on top of the handle, squat down, and pull the kettlebell to your chin keeping your elbows up and high. Drop kettlebell to the floor and pull again. Feel free to add all kinds of upper body moves (or lower body moves) to further challenge yourself!

4.) Shoulder Stability Lunge/Squat– This one is pretty straight forward. Simply lunge/squat while keeping the weight, ball side up, as you lower yourself to the ground, then come back up. Make sure you watch your knee(s) as you lower see they don’t go past your toes. Isolating your shoulder and working the little muscles, such as the rotator cuff, to stabilize as you lower down is often ignored! If the kettlebell is too much with the grip, switch to a dumbbell and work up. This is particularly hard for me, so I go lighter over heavier here.

Add these moves a couple times a week into your strength routine to add that extra challenge! If you want to create a workout out of these four, I recommend 3 sets at 20 reps or 3 x 10/15 for each arm/leg when focusing on each side. Hope these moves help maximize your gym time like it did mine!

YOUR TURN:

-What’s your favorite piece of equipment in the gym?

-Do you find you prefer working one specific muscle group over another? Although I love a great leg day, my arch nemesis is upper body *UGH*

-What your thoughts on Kettlebells?

Two Favorite Ingredients Lately: Lentils & Sundried Tomatos

April 19, 2016 by Ali ♥ 3 Comments

Hey Guys! I’ve been going through my pantry and taking some mental notes of recent ingredients I been into lately. Of course I have my staples I buy every week like yogurt, eggs, fresh veggies, meat, etc. but some of the meal prep I’ve been doing involved a couple new additions. For a while I wasn’t great about meal-prepping every week because I simply didn’t feel like it. Lately I was going through some blogs, namely The Blissful Balance, my girl Christina’s blog and Cooking Light for some inspiration for meal prep ideas, because we all need a little motivation to spark our interest right?! 😉

I’m a carnivore and really enjoy meat, but I wanted go on the lighter easier side and go meatless for a change. I also felt super lazy when it came to cooking meat and keeping an eye out as it cooks. Not feeling it. I saw how lentils are a meatless alternative and found a great one-pot dish for it. The dish lasted me the WHOLE DAMN week! All dinners Sunday through Thursday and I didn’t get tired of it because it was THAT good! With wilted spinach and parmesean cheese (which can be opted out for dairy-free if vegan) on top, it was easy to reheat and enjoy (almost) every night of the week.

Aside from being an easy/convienent dish, lentils are great for you. They’re full of fiber, high in protein and iron, and have a meaty satisfying feeling to them. They’re also great with most things and can easily be used as a side among other ingredients. I can see how vegans and vegetarians really enjoy them. As delicious as they are too, they’re CHEAP! I mean really. Not a bad price for a 16 oz bag. I think $2-3. I don’t remember an exact number but I don’t recall cringing at the price. Filling up on a budget, that’s what I like to call it.

Another favorite has been sundried tomatos. They come jarred and if they’re an option, picking the ones in olive oil is your best bet. They’re full of flavor and go well in anything! I love them in salads or snacking on them among mozzarella cheese and crackers or bruschetta *drooling*. Going Italian and I’m not complaining, note: not one bit of me is Italian…lol! I was disappointed when I ran out when making my mini english muffin pizzas and realized I couldn’t use them. SO SAD. Thinking of having the tomatoes as a staple for last minute ideas since they have a decent shelf life as well. I love the flavor they have, that roasted and savory flavor! Packed with goodness, its an item that’s gotta be on your shelf. Aside from how great they are to have in your kitchen, tomatoes are a great source of antioxidants, are full of water keeping you satisfied, and is a fat free food, just to name a few!

If you’re thinking you wanna try these two ingredients, here is the lentil recipe I used from The Blissful Balance. Again, very filling and it went along way! I also included another recipe using lentils but in a greek style type salad that is ready to eat straight outta the fridge thanks to Cooking Light. Hope these two ingredients and recipes sparked your interest as they did mine. Enjoy!

Beat Plateaus with Cardio Post Strength Training

April 13, 2016 by Ali ♥ 4 Comments

Good morning! We’re officially half way through the week…YES! If you need to freshen up your fitness routine, check out my new workout idea. I wish I had done this combination of cardio post strength day sooner, since it really is a great way to see how well you perform on tired legs (or just a tired total body) while torching extra calories.

Have you ever warmed up with some light cardio or gotten it done first, then hit the weights, and finished with a cool down? Nothing wrong with that! Pretty standard and it works. But if you always do it that way, plateau is likely to set in sooner than later. A plateau is a period of maintenance where there is no decline or progress of fitness. You maintain and that’s it. This can either be seen as good or bad depending on the person and their goals. This can happen to anyone, from the elite to the average joe.

As we improve and progress, we become more fit with a need to be more mindful of new challenges/ways to make us stronger and more fit. For someone who is very fit (think of someone working out six days a week) constantly changing the stimulus pretty often is necessary to reach goals, whatever those are. For someone new to exercise/never exercised before and needs to lose weight, they may see results with this standard routine for a bit. Eventually after keeping up with their exercise routine, they could plateau later and need to adjust. Different timelines and goals for different people!

For those of you not really in a plateau right now (or just are good with where you are now) but just wanna add variety, this is just as good for you too! Especially those of you not really into losing weight, but wanna up your running game and have a race coming up. I tried this concept to switch up my running most of all: Running AFTER strength training! WHAT WHAT! yeah, it’s hard AF. But its great and really gets your body working. Running tired especially after a leg heavy strength day last Thursday was not really on my agenda, but I felt great so I figured why not. Although five miles was not on my list either, I really did enjoy that different kind of push. The first one to two miles were tough, then my legs kinda figured it out. The last mile was definitely tough though *insert fire and explosion emoijis.* I kinda wish I had done this more during my marathon training #MyOneRegret, but know I know for next one! 😉

If running five miles post strength seems to far too soon, stick to one to three miles and keep in tough or just above a conversational pace. See my post on pace runs to add the idea of an intense and short amount of cardio. I took it slower, and still felt I got a challenge out of it. If your legs feel like they’re gonna fall off, you’re doing it right! The point is keeping the cardio for after the weights, so regardless how fast or far you’re going, you can keep it easy or tough and still get benefits from it.

All ya gotta do is tack on the cardio at the end of your strength routine (whatever that is for you) and BOOM you will feel a huge difference! Even if running isn’t your thing, a bike ride, elliptical, walk, etc. works too! Keeping the heart rate going post weights is key!

YOUR TURN:

-Any new workout routines you’ve tried recently?

-What is your preferred form of cardio?

5 Life Lessons I’ve Learned as a Runner

April 6, 2016June 4, 2016 by Ali ♥ 8 Comments

In case you need it, here is some mid-week motivation! I was not too excited about getting up today because I was just blah. Stuff needed to get done regardless of whether it needed to be done or not. I put on my Momentum Jewelry bracelet and made today happen anyways. Since I needed some motivation, I decided to write today’s post on something everyone can relate to and could be used for motivation too!

Running is my jam. It’s the reason behind my blog, what makes me happy when I’m sad or what I help celebrate with, and has given me to so many cool opportunities and friends. Besides the obvious of it being great cardio, can be done anywhere, opportunities to race, running has taught me lessons that I carry into everyday life. Sounds corny. It kinda is, but its true!

I like to think of any goal that seems tough yet attainable is something worth working for. If that’s weight loss, adding speed work into your workouts because its good for you…like me, or training for the Boston Marathon (coming up this month!) adds a mental challenge worth achieving if you commit to making it happen. Although the reasons I mentioned above are just fitness goals, running has allowed me to apply this mindset to real-life situations too.

1.) If you want something bad enough, work for it. #GOALdigger.

Simply put. If you keep thinking about, it get’s you excited/good butterflies-in-the-tummy feeling, or gives you happy thoughts about it, it’s worth digging deep for. I got these feelings post grad when contemplating a marathon. I started looking up races “just for fun” and the next think I knew, I signed up for one!

2.) Rough patches exist.

Yes, it’s true. Just like running a race, workout, job, relationship, or hobby. If it’s worth it, it won’t be easy, but that’s what makes the journey worth it!! Marathon training was three months of work. I looked forward to training most of the time, but there were runs that did suck. Try running sixteen miles with not enough Gu or running thirteen in the pouring rain. It wasn’t fun but they’re memories I look back and think “sh*t–did I really do that?”

Studying for personal training was the same. Another three months of weekly commitment…see a pattern? Friday’s were study days since it was the only day I didn’t have class (I was still in college taking courses among studying for PT on my own). But I passed the exam and started putting my knowledge to good use the next semester. One of the best decisions I made for myself!

3.) Have a good support system.

I’ve very grateful for my amazing parents, family, friends who support my love of the Fitness and running. I connected with the Fit2Run- Tampa community for fun runs during the week and other active/fun events throughout the year. I later met other people through group fitness, specifically my group class HEAT and Peerfit peeps, who just love working out together, but might not necessarily run. All these people and more are my go-to people for accountability, support, and motivation. My sorority sisters in Kappa Alpha Theta always have my back no matter what, regardless if it’s fitness, having a movie and wine night, or being phone call away. No one needs to go at it alone! More then likely, someone feels the same or wants to grab a coffee and catch-up! Reaching out is key.

4.) Take it easy when you feel “meh.”

This is particular lesson I’ve learned and am still learning, I don’t think we’ll ever be done either ha. This one takes time and can be a little scary. If you’re feeling un-easy about something…and I mean not the lazy “meh” more like the bad vibes “meh.” There is a difference here…then say no or plan another time. Feeling tight hips? Re-schedule the speed work for another day. Stressful day at work? Take a yoga class, take a nice bath, call a friend (remember–support system!). Need more sleep? Go to bed earlier. When in doubt take a rest day!!! I’ve learned that my body workout related or not, is smarter then I think it is and sometimes needs to CHILL OUT.

5.) Don’t be close-minded.

This is not just relating to yoga!! I really like structure, schedules, deadlines, etc. I’m not really type-A..for real though! I just like knowing what’s up for the day. Similar to the above with swapping things out, but to be open to new workouts, friends, networking events, opportunities, etc. I find myself in the “running and fitness is my jam” sterotype. Although that really is a big part of who I am and who I socialize with the most, I try to keep other events open. Beer sampling opportunity? Sure! Is this my go-to event? No. I’m not a huge fan of drinking, but it’s fun right? I mean it’s beer sampling! Theta-alumna networking event? A good excuse to connect with other women and hand out cards for my PT business. New workout class? Try it, worst case: don’t go back.

YOUR TURN:

-Any lessons running/working out has taught you?

-Anything you’ve done recently that paid off or has been a learning experience in workouts or life?

Squeeze in Speedwork with Pace Runs

March 30, 2016March 31, 2016 by Ali ♥ 4 Comments

Hi Friends! Within the last few weeks, I changed up my speed work sessions since I needed a switch up from the usual tempo and interval runs. I’ve found myself kinda lazy at getting up to run, even though I still go–time change hasn’t helped that. Or I just don’t feel like running far. Both realities prompted me to push for harder, shorter, and more intense runs. I figured, get an extra half hour of sleep, not running as far, AND boost my speed? Can’t beat that!

Quick back story: I’ve not added speed work into my running routine because I never felt that I needed it. Silly I know. I always thought until my sophomore year of college, “why bother when my goal is just to finish?” I finally tried it until I heard after the upteenth time that it would be good to enhance speed, boost metabolism, become more efficient, burn more calories etc. That’s when I decided to use UT’s track for intervals. I sprinted the straightaways and walked the turns for two miles. After a few weeks of adding it twice a week, I experimented with longer intervals/shorter rests and tempo runs. Then I got my Garmin Forerunner 15 watch and have kept it up ever since! I made sure I added it to my marathon training as well since I was determined to complete it in less then four hours. Which I did! I truly believe speed work was my secret weapon in that race besides just the long runs. Read about my marathon journey and training here and here.

I routinely added pace runs to my weekly running because of time, convenience, and benefits gained in such a short amount of time. What are pace runs? Runs that are thirty minutes or less, ideally twenty minutes, of intense effort without stopping. Think of a sprint, but controlled aka PACED. You should not be able to talk and should be huffing and puffing. If you’re reading this and are thinking WTF…you can see how twenty minutes is about all you can do! For me, that’s about two-two and a half miles. I’m pretty spent let me tell you haha. Guess what though, in twenty minutes you’re DONE! You’ve heard of “minimum thirty minutes of exercise a day” yes, this is true, but INTENSITY is where its at! Pace runs up the game because they incorporate this factor. Adding this along a HIIT workout pairs for a great strength and cardio combo!! BOOYAAA kill two birds with one stone. I did this on Easter last weekend to burn up those Reese’s eggs and chocolate bunnies I ate…definitely can say I put those to good work. Check out it out here.

Sunrises make pace runs worth getting up for or worth hitting snooze 😉 its all about the PACE

Before heading out for your pace runs, make sure you do a good warm-up. Although at times, I’m not the best at this, especially since I just wanna get going ASAP, I try to make sure I get as warm as I can before heading out the door. A easy jog around the block, jumping jacks, walking calf stretch, hamstring toe touches, squats, butt kicks, high knees etc. for a minimum of five minutes to get ready. Remember you’re GOING FAST for a continuous amount of time, so being properly warm is important. Sometimes I start warming up in my PJs if going in the morning, before even getting dressed to run LOL just so that I can hit the ground running literally, once I get outside.

If twenty minutes is too much at first, break it down by distance. Run one mile fast to start or try running hard for five to ten minutes. The point here is INTENSE meaning you can’t talk and may feel winded. Remember not too winded though that you could pass out…not THAT haha. You feel challenged and legs should be burning. In case you’re an exercise science nerd like me, you’re tapping into anaerobic respiration, a form of oxygen consumption that breaks down energy fast resulting in high lactic acid buildup. This buildup creates that “burning” sensation in your legs. You’re burning fat here at a more elevated rate as well. Another perk of pace runs especially if you’re running for weight loss.

Post run, just like a proper warm-up, make sure you get a get a good cool-down too. Walking around allowing for your heart rate to get back down and stretching well helps get you recovered. Foam rolling after these runs is important too! Adding pace runs starting once a week and working up to twice or even three times is ideal. GOOD LUCK!

YOUR TURN:

-Do you do speed work? What kind and how often?

-Do you hate to love speed? Is it your fav? Are you meh?

-Best music for speed?? I love anything with a fast beat and motivating lyrics. Specifically #thatPOWER by will.i.am

Tuna Salad with Lemon Oregano Dressing

March 24, 2016March 26, 2016 by Ali ♥ 0 Leave a Comment

Hi Friends! Spring is here–and that means more meals outside. Of course you wanna take portable/travel-friendly meals with you that are easy to make, tasty, healthy, and fresh. This tuna salad has all that and more. I saw a similar recipe used with green beans, but I didn’t have those, so I improvised with edamame! I keep edamame on me for snacking, so this was a no-brainer. I also happened to have a few other things ready to go so this whole tuna salad idea was meant to be. The best part of this salad is that you literally through everything into a bowl with minimal measurement needed and then pour the dressing over the top. Like I mentioned before, I had most of this on me so I’m sure you do too! Best part is that this DOESN’T require MAYO…can I get a hell yeah?! Finally a tuna salad that isn’t swimming is mayo and is full of flavor instead. Tuna is low in fat and high in protein making this a great post-workout meal too. Aside from the protein, tuna has heart-healthy omega-3s. Edamame makes for a pretty green color and its benefit of added fiber. Pair this with a hardboiled egg, on a piece of toast, on a bed of spinach, in butter lettuce cups, or on a spoon, for an easy spring time lunch. Enjoy!

Tuna Salad with Lemon Oregano Dressing

2 cans of albacore tuna (5-6 oz)

1/2 c of edamame beans

1/2 red onion

1 15oz can of white beans

1 tsp of dried oregano

1/4 olive oil

2 Tbsp of lemon juice + 1 tsp of lemon zest

4 hard-boiled eggs

-First off, drain the tuna and put into large bowl, breaking it up into small bits. Add chopped red onion. I left mine chunky for color, but feel free to dice it finer. Rinse and drain beans and add to bowl. Cook edamame if not already cooked and/or remove edamame beans from pods. I estimated about a half of cup for color. In a small bowl, whisk together olive oil, lemon juice and zest, and oregano. Add salt and pepper. Pour dressing over salad, mix together, and refrigerate. Serves four. Enjoy!

Train Smarter, Not Harder: My Compound Movement Workout

March 21, 2016March 21, 2016 by Ali ♥ 0 Leave a Comment

Happy Monday!! I’ve been trying a couple things for my workouts on my own and with my classes and decided this past week (and with my sandbag workout) to switch it up. I added combined movements together, using more total body, all in one exercise. Before I would isolate just legs, back, abs, etc. While that is good too, I would spend A LOT of time–sometimes two hours on a workout. As of a couple weeks ago, I decided to ditch that idea and decided to train smarter, not harder. I took basic movements like a push-up and added to them. In a recent Instagram post, I posted about my double plank push-up. It’s nuts, one small change, and the movement is completely different!! Each of the movements incorporates total body, so there’s no need to do extra sets of anything at the end. I was wiped by the end and sore the next couple days!

This workout took me about 40-45 min. Back to back each set. Rest once completed all sets. All you’ll need is:

Mat
Weight/plate
Weight/kettlebell

Compound Movement Workout

–Overhead Walking Lunges with Plate; Holding a plate over your head, lunge forward on leg at a time to one end of a room, switch legs coming back) 3x both ways

–Kettlebell Squat + Row+ Press–in that order! Using a kettlebell, make sure you use one arm at a time squatting to reach opposite arm to opposite foot, rowing to your shoulder, ending with pressing weight overhead; 3x 15 both arms

–Double Plank Push-Up; Starting on forearms in a plank position, use one arm at a time to push yourself into a high plank. Add pushup then lower down to forearms alternating sides. 3x 15 (alternating 5 reps each arm until you get to 15)

–Plank Row on Cable; Using the cable machines, make sure pulleys are placed low to the ground. In a high plank position, grab pulley with one hand and row forward stabilizing though the core. I needed a wide base with my feet for balance here. For more of a challenge, bring feet narrow. 3x 15 each arm.

YOUR TURN:

-Any movement you’ve tried with an extra challenge that you found to be tougher or easier then you thought? What did you do?

-Do you prefer bodyweight workouts, heavy weights, or both?

-Do you find yourself taking time to learn new ways to incorporate weights or you get in, do what you do, and leave?