Meal Prep: How You Can Fit It In & Not Be Overwhelmed

Meal Prep: How You Can Fit It In & Not Be Overwhelmed

Happy Friday! Meal prep seems to be a common thread everyone seems to be battling with at one point or another. It also can be intimidating AF because where do you start?? I’ve had a few thoughts, which have turned into excuses:

  1. I don’t meal prep AT ALL and I end up paying for my laziness by eating out and choosing less then healthy options
  2. I’m not sure what I’m in the mood to cook
  3. I’m not in the mood to prepare it
  4. There’s other things I’d rather be doing and meal-prepping isn’t one of them

Have you had these thoughts? I have, but have limited them and have changed them for the better. Once I meal-prep, I can officially consider myself set up for success. I spend less money, feel the need to not waste food, and having it prepared for me gives me ZERO excuses for eating healthy. Three killer reasons why I make these reasons alone the reason I *try* and do this every week.

On the other hand, life happens and this doesn’t always get done. And guess what? Does the world end that I didn’t meal prep? NO! Does that mean I’m not gonna be set up for success and therefore fail with my meal choices? NO! It just means I have free reign…both good and bad 😛

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Roasted sweet potato with salt, pepper, olive oil, and cinnamon; hard-boiled eggs

So the question is, how do you fit it in?

I start by figuring out what I’m in the mood for that week. Sometimes I know instantly what I want. Other times I look through my Meals on The Run cookbook from Runner’s World, use Instagram for inspiration (check out #bgbcommunity on Instagram–you’ll be drooling over your phone in no time HA!), or tbh–the grocery store itself, although I try not to do that too often. I find flavors or ingredients that interest me or I look at factors of a recipe like time and servings to decide.

For me, I prep on Sundays. It’s a slower day for me usually so I grocery shop then come back and whip up whatever I’m making so its fresh and ready to use. I like one-pot meals a lot or one-bowl type dishes like salad since they’re both something you heat up or assemble in as little as a half hour and it’s ready to eat! I don’t have time to stand in front of a stove and cook fresh every. single. night. and I’m sure you don’t (or want to) either. So why make it tougher then it should be? Meal prep for the week ahead and you’ll have a fresh, healthy meal at your finger tips!

There are weeks I don’t have time to make a full blown meal with all the fixings on a Sunday, or I simply just don’t want to. But instead of not doing nothing at all, I pick one or two items that are quick cooking so I have at least some kind of snack, vegetable, or carb ready to be thrown in to something during the week. Recently, I love cooking hard-boiled eggs, which take about fifteen minutes, and sweet potatoes which take about twenty. Both go at the same time and you don’t really need to watch either too closely! Between the two, both are done in about an hour or less. Seriously, NO EXCUSES! And even though it isn’t “meal prep” it’s more like “meal prep-prep” it’s still setting you up for success in one form or another right? Isn’t that the whole point??

Another thing that doesn’t always come with the actual prep, but something to keep in mind, is how much food you’re really getting out of the food you’re making. I cook for me, so I pick dishes that have about four servings in them. That number works for me because I get bored of eating it as the week goes on–for real though and once I get bored of it, I tend to waste it which doesn’t do my wallet any good. Any dishes six to eight servings, I tend to not look too closely at just because it feeds too many for just me! Looking at how many you’re cooking for and who you’re cooking for (hungry husbands, a family, someone who always traveling/on-the-go) is one factor I feel is most important when it comes to meal prep.

Now the type of person you’re feeding is another whole topic in itself since you want to please whoever you’re feeding too. Getting the kids, husband, whoever involved will make meal-prep an easier thing to tackle. If it just you, like it is just me, make whatever you want!! #perksoflivingalone

The funnest part of the whole meal-prep idea is the CLEAN UP! lol…just kidding. It’s my least favorite part of the whole thing to be real, but it’s gotta happen. You can make it easier by using foil or parchment paper to make clean-up easy too. Here’s a tip: DON’T use Parchment paper to broil hahaha. I made that mistake and I created a small fire in my kitchen one night making mini english muffin pizzas. All is good!! I put it out but instead of Parchment paper, use foil instead *face palm*–no flames to worry about with that. Anyways, clean-up is cut in half and makes the whole meal-prep process that much smoother.

Hoping this post leaves you feeling more inspired to try meal-prepping! Taking it step by step and not feeling intimidated is key. See it as a learning experience! Either you’ll enjoy learning to cook new things or you won’t…and in the latter case you know you at least made an attempt!

Good Luck and Happy Meal-Prepping!

YOUR TURN:

-What are you favorite go to snacks or dishes to meal-prep?

-What is one thing you want to work on or try with meal-prepping?

-Any fails with meal-prep or kitchen disasters? LOL

Four Favorite Pre-Workout Snacks

Four Favorite Pre-Workout Snacks

Hey All!! It’s almost half way through the week. YAY! I’ve been trying a few new ideas for my pre-workout snacks as well as adding my usual ones. Try these out to fuel your workouts for the week!

When picking healthy snacks, I typically pick something that has a good balance of carbs and healthy fat mixed with a little protein. Nothing heavy or anything that requires much prep because remember its a SNACK–something small to get you through without weighing you down. Let the weights take of that instead. 🙂 They’re filling, easy, and full of only the good stuff. If you can, prep these in advance so you have them all week long.

These snacks can all be swapped for something vegan, gluten-free, dairy-free, or vegetarian. I do like dairy and don’t have a nut allergy, which is what I typically used for these snacks. Feel free to use what you have in your pantry. No special grocery trips here. 🙂

Trail Mix

-I love this mix because you throw everything into a bowl and that’s IT. A salty-sweet crunch with healthy fats from the nuts, easy digestible carbs from dried fruit, and whole grains from the Cheerios. I like Trader Joe’s selection of nuts and dried fruit for this mix the best. When measuring each into a bowl or bag, I’d say less is more. If you over fill the bag, your portions get large fast! (if you’re doing single servings). I try and keep this is mind because of the nuts since the healthy fats are usually dense in good calories. This makes enough for one serving so it’s perfect for pre-portioning and having them ready through the week! Just remember to store them in a cool, dry place.

  • 1/4 cup Trader Joe’s mixed nuts lightly salted and roasted
  • 1/4 cup Trader Joe’s dried pitted cherries
  • 1/3 c Multigrain Cheerios
  • Handful of Semi-sweet chocolate chips (optional but completely worth it)

Celery & Peanut Butter with Pretzels

-For peanut butter, I buy whichever one is on sale so I don’t have a brand preference. I love to hate peanut because of the price (BOGO is my friend at Publix) and the calorie content *insert crying emoji face* such a tease because it is SO good! The pretzels are really good with it too. Its a great salty-sweet crunch that’s hard to beat!

Hard-boiled Egg on Toast with Gouda Cheese and Salt and Pepper

-I cook my eggs in advance so they’re the perfectly convenient way to get in protein. Sometimes I even have this for breakfast its so good and filling yet light. Gouda cheese is my favorite, no other reason. Bread-wise, I buy Rudi’s Multigrain Gluten Free bread. This would be good on an english muffin too.

Non-Fat Plain Greek Yogurt with Multigrain Cheerios, Honey, & Fresh Fruit

-I never used to like plain yogurt, in fact I rolled my eyes because it reminded me of sour cream. I didn’t actually starting liking it until I saw how much SUGAR was in my flavored yogurt. It was basically dessert for breakfast. So there went that idea. Now, I sweeten my plain yogurt myself with real flavors. 😉 Multigrain cheerios give it a crunch, honey adds a naturally sweet flavor (of which you don’t need much) and fresh fruit for added antioxidants, fiber, and color.

Two Favorite Ingredients Lately: Lentils & Sundried Tomatos

Two Favorite Ingredients Lately: Lentils & Sundried Tomatos

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

Beat Plateaus with Cardio Post Strength Training

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?

Tuna Salad with Lemon Oregano Dressing

Tuna Salad with Lemon Oregano Dressing

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!

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What’s the Buzz on Online Personal Training? The Personal Trainer Perspective

What’s the Buzz on Online Personal Training? The Personal Trainer Perspective

Hey hey! It’s FRIDAY! Finishing up this two part blog post on what the hype is on online personal training. The first part of this topic I wrote from the client perspective. This second part is what its like on the other side of equation, the personal trainer behind it all.

First off, I wanna say that I LOVE offering this service. I made this clear in the first post, lol, but I’m repeating myself because its 100% true. It works well for me because my method behind my beliefs aligns great with this perspective of being online. I’m all about teaching and educating the client not just putting them through a bunch workouts. Being a personal trainer I believe education is just as important as reaching goals and getting results. Learning along the way is part of the journey. If I didn’t teach the point of the workout, and only just had my client do it, what good would it be? With these reasons, working online gives me a chance to explain and teach the workout with the client while the client works through motivation and effort.

Here’s the run-down on my side of online training. I treat the session like an in-person training session. I confirm the morning/afternoon of and treat it like a conference call. The clients I use it with use FaceTime with me so I can’t really say I’m using Skype or anything like that. I have my workout notes with me so I can keep track throughout the call. I tell them what they need equipment-wise (if they have it available), ask if they have water etc., as well as ask if they have anything in mind fitness related they wanna work on that day. I feel asking before a session and getting their input is important since they’re paying for my service, they should have a small say in what the game plan for the workout is (not the whole thing…lol but *small* say 😉 ).

When planning the workouts, I try not to make it too complicated for them. I take basic movements they’re already familiar with and add to them, usually like a kick, pulsing, an ab movement, weight, etc. so its fairly straight forward but still giving them an extra challenge. Since technology isn’t perfect, wifi can be an issue depending on the location of my client. I’ve had sessions that go in and out of the wifi which can at times can be most annoying. Thankfully I haven’t had that be too much of an issue. Lighting and camera angle is another consideration. I try to position myself so they can get multiple angles of a movement while seeing exactly how to perform it correctly. Lighting is important too on my end and their’s! No one likes being in the dark…literally and figuratively haha.

On the training side, it works great for me because I typically stay and “work from home.” Yes, I can technically train anywhere, but ideally I stay home because I’m moving around as much as they are! Sounds odd, but demonstrating moves would be awkward in certain places…think of me being at Starbucks and demoing pushups, squats, etc. LOL. Best part of training at home is getting other things in between online clients. Treating each online client as an important “phone call” I have to be ready to sit and take, I can do laundry, emails, or other business stuff right before I take the call! Once I’m done with the call, I can back to work instantly. Well, sometimes. 😉

Another non-fitness bonus on my side besides being productive between calls, I save on gas driving back and forth. I didn’t realize this until recently, but it really saves ware and tare on my car and milage. I large chunk of my gas goes to my business so saving where I can is most definitely helpful. As the client is performing the workout, I sometimes sit on my couch and drink coffee/tea, time each movement, basically sit some for the hour. I try and not get too involved in whatever I’m drinking (you know I love my coffee) but being able to chill on my couch is nice. I am moving around demoing so its never the entire time I’m actually sitting, but being in the comfort of my own home is nice and relaxing. However, with sitting/being at home during these calls, I don’t get many steps in as opposed to when I’m in person.

Overall, I love having and being able to offer online training! It’s a great idea to market and capitalize on as well as a turning point for the fitness industry. In a sense, this is what I feel will be the industry within the next few years. In-person will always be the norm, but seeing more and more of this type of service offered will become prevalent. I’m so happy to say that I am ahead! 🙂 Personal training is moving onto a whole new level and I can see gyms falling behind in this regard. Although I don’t foresee this being an issue anytime soon, gyms will have to up their PT game eventually. This reason alone is one of the reasons why I moved away from gyms altogether. I definitely made the leap to this concept of online on my own with my business, but looking back, it was totally worth it.

YOUR TURN:

-What do you think of my side on online training?

-Have you thought about doing online training or are you sold/not sold on the concept?

-What do you think the fitness industry will be like ten years from now?

 

Fitbit: Who Does it FIT?

Fitbit: Who Does it FIT?

*Disclaimer: Thanks to the Tampa Bay Bloggers and AT&T spokeswoman Karen McAllister, I had the privilege of getting to use the Fitbit Charge HR for nine days in exchange for this post, social media love, and tickets to Lowry Park Zoo. All opinions are my own.*

After being in touch with Karen from AT&T and Tampa Bay Bloggers, the Fitbit Charge HR was a great product to try for over a week. It gives being active a new sense of awareness. It was nice being able to see my numbers throughout the day and it gave me something to push for during my workouts! I had secretly wanted to see for myself what the hype was all about and I’m really glad I did. It was a pretty cool product and a worthwhile nine days seeing how it worked with me throughout the day while teaching my classes, training clients, and incorporating into my own workouts.

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Fitbit HR has a sleek design and felt light weight when I wasn’t checking my stats.

I specifically had the Charge HR band that tracked my heart rate on top of all the other features it came with: sleep tracker, calories burned, stairs climbed, distance traveled, active minutes etc. It read the heart rate via the radial pulse on my wrist and tracked it at rest and throughout the day. That part alone was especially cool! It was a great way to keep yourself motivated during an intense cardio session alone. During my spin class at Soho Cycling Studio it was handy to look down and check periodically throughout the class how I was doing and to see my total calorie burn post workout. As a group exercise instructor, I especially loved seeing the calories burned and steps tracked throughout my classes I teach. All the little movements and walking around really do add up to more calories burned and distance walked. Once you reach your step goal, mine was 10,000, it vibrates to notify you. From there you receive badges and can see your collection as it grows!

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A day I incorporated a strength day into my routine (note the 26 active minutes) among classes I taught and clients I saw

I would say that the Fitbit is a great tool for many people. Its a great fit for people returning to exercise after an injury, newbie to the fitness world, athlete or regular exerciser, individual with a nine to five desk job, and a cross trainer. Having this tool is great for anyone who needs that extra reminder, motivation, and awareness of their numbers at their fingertips to keep goals in check.

For the individual who are returning post injury and getting back into a routine or is just getting into fitness, this is a great first step. A few of my clients have them and I love asking how their steps are, what they burned during our workouts, their sleep, etc. It’s funny since even a few people in my group classes I teach always report to me how they did post class or even funnier–ask during class, “can we do more cardio? I need to get my steps in.”  In cases like these, I LOVE utilizing it THROUGH my clients and class participants to keep challenging them even more! 😉 From what I have learned about it through myself and others is to WEAR it, otherwise it doesn’t work. Sounds silly making this comment, but if it isn’t charged and ready to wear, don’t count on it doing it’s job. Less time wearing it = less motivation.

For the athlete/regular exerciser, this is great for the constant added challenge through the heart rate feature. I learned I could push harder throughout my spin class, so I continued to increase the intensity and after looking at my stats post class, I TORCHED about 800 calories! WOWZA!! I thought to myself, “I wonder how many I would have burned if I didn’t add the extra resistance?” Yeah no regrets there. 😉 In terms of strength training, my heart rate during the workout was not as high as it was during spin or a run, but it did take note of my elevated heart rate during my half hour strength workout. So, YES males/females that like to strength train and crank it out in the weight room–this is for you too!!

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Badges earned each time you make your goal!

Even when not active, the Fitbit HR keeps the numbers going even at work during the day. Checking resting heart rate during the day and after a few cups of coffee (like I did) I saw a small increase in heart rate! However, it does not vibrate as a way of notifying you to move…which I thought was odd. It does track active minutes, so even though there is no obvious way of notifying you, being motivated to get up and walk around during your lunch break or throughout the day does count. The calories burned and distance traveled stat will soon be your friend.

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I’m pretty sure this was rest day for me, but I did go for a walk with a friend. Tracked my heart rate even during our walk!

What if you’re not a high intensity fitness freak but still enjoy being active–in a less intense way? Maybe yoga/pilates or cross training is your thing? That counts too! Again active minutes and a jump in heart rate counts as a workout and automatically tracked in active minutes. As mentioned above, looking at calories burned is another great way to track as well!

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Each week I got a daily “progress report” on my activity. Great overview to keep me motivated!

As a runner, I LOVE/LIVE by my Garmin Forerunner 15. It tracks my pace, speed, and includes a GPS. It also has a built in heart rate monitor with a strap. I feel the Fitbit would be a good fit for someone who wants to track their overall healthy habits and activity and isn’t necessary focused solely on running. I had this product during my half recently, and chose not to wear it simply because it did not track my running stats–specifically my pace. However, it was GREAT for other activities I participated in.

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Fitbit made it to the Gasparilla Expo!
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Had to take a selfie with it after getting it from Karen!

Throughout the week I used the Fitbit, I did learn a lot about myself and confirmed some things I wasn’t sure of. I learned I can really challenge myself MORE which is exciting to know (via the heart rate feature), I really do need eight hours of sleep..lol, and I have a low resting heart rate. Aside from it being an overall positive experience, in a technological way (the app and way it worked was super easy) and motivating sense, I would recommend this product to everyone looking to enhance or maintain their fitness.

Why Ladies Need To Pump Iron Too ;)

Why Ladies Need To Pump Iron Too ;)

I’m sure you’ve heard myths about how lifting weights can make women look/feel:”bulky”/”like a guy”/”unattractive.” I’ve heard that too…especially being a personal trainer. I primarily train female clients and that is one of the first things they tell me when talking about goals. “I want to look toned, but not bulky” or “I don’t want to lift heavy.” Every time I share the same answer: it isn’t possible because us women do not have the levels of testestorone males do. All of the sudden, they feel relieved and are ready to start lifting! (almost). Besides the myths, lifting weights is more then just great for our appearance. Below are reasons and benefits why you need to add strength training to  your routine:

  • Prevents osteoporosis–weakening of bones as women grow older that become brittle and fragile with age. This usually includes increased chance of falling and decreased bone density.
  • Increased muscle = lower percentage of fat–Cardio as we know helps burn fat, but muscle gains contributes to muscle growth which keeps fat in check. Muscle weighs more then fat and helps build a lean and toned look creating curves 😉
  • Metabolism jumps–muscle takes more energy to use and even at rest burns more calories then a heavy cardio session resulting in an increased calorie burn!
  • Lower numbers in blood pressure, diabetes, and cholesterol–we all wanna keep these numbers in check with cardio, but in the long run the added muscle gains helps keep these numbers lower for longer then just cardio alone.

Strength training doesn’t always include weights. Strength training can be anything that incorporates resisting gravity in one form or another. “Resisting” can your own body weight, resistance bands, dumbbells, sandbags, etc. The point is that your lifting something! Weights offer the best benefit (in my opinion) since you can challenge yourself with different amounts of heaviness! However, if weights seems intimidating to you (or just the thought around being a bunch of meatheads in the free weight area…you know where I’m going with this *insert rolling eye emoji*), feel free to use your own bodyweight to start off. Bodyweight strength training routines are awesome and require no equipment or gym! Don’t let bodyweight be the only form of strength training you get though, moving up from bodyweight to resistance bands or taking a group strength-based class can help immensely! Check out a couple bodyweight workouts to start off with here and here. Feel free to ask your local gym if you can get an overview of how to lift safely or think about getting a personal trainer 😉

Getting into a strength training routine of twice a week at minimum is all it takes to see a difference.  Start with two days a week and work up to three. Switch up your routine from a HIIT style/30 min workout, to a class, to muscle focused type workout (upper body/lower body or a push/pull) to keep it fresh. Don’t let yourself get bored! Keep switching the stimulus so your body doesn’t always adapt and plateau. Keep yourself on your toes while consistently challenging yourself. Check out the “workout” tab to see various routines to help switch it up!!

YOUR TURN:

-#THROWBACK! When was the last time you strength trained and what did you do, where were you, anyone join in, feelings or thoughts or your first time training? Have you gone 360 and changed it entirely or you’re still figuring out what you like? I wanna hear! We all start somewhere.

-Top three artists/music for a strength training workout…GO!

Forty Minute Push/Pull Strength Workout

Forty Minute Push/Pull Strength Workout

 If group fitness isn’t your thing but working out alone is (or in a small group), this workout is perfect for you! I especially love how its about forty minutes and a total body routine. The only difference with this one compared to other workouts I’ve posted, is that it requires weights. Bodyweight is great, in fact I use it primarily with my bootcamp classes, but weights are a great addition too! Have no fear–added resistance makes it challenging, ups calorie burn, and gets your heart rate pumping fast. And LADIES–this will not make you bulky–it is physically not possible. Ya girl wrote this workout remember? 😉 You don’t need a fancy set of weights or be in a gym for that matter either. Bonus points if you own your own set! I recommend you pick a weight about five to eight pounds or having a heavy set either of tens or fifteens. Pick weights that fit your ability but are still moderately challenging. I like to say that the last few reps (~3) of a set are challenging/fatiguing but do-able. This workout is a push/pull concept which means that each set is grouped by movement, i.e pulls would be rows, bicep curls etc. and push would be chest press, squats etc. You can be as creative as you want! Just think about the movement and build on that. Don’t forget about the warm-up, cool-down, and core! Grab your weights and get ready to get sweaty 😉

Push/Pull Strength Workout

Perform each exercise for a minute each, back to back with minimal rest in between three times total. Rest 1 min after fully completing each round.

Round 1: 3x through

-Chest press (1 min) *push*

-Single arm row  (30 sec each side) *pull*

-Jump Squat with weights (1 min) *push*

-Upright row (1 min) *pull*

~rest 1 min after each round~

Round 2: 3x through

-Butterfly arms (goal post arms, bringing elbows together in front of chest) 1 min *push*

-Bicep curl (1 min) *pull*

-Single or double leg glute bridge (30 sec each leg/ 1 min both legs) *push*

-Deadlift (1 min) *pull*

~rest 1 min after each round~

Round 3: Abs 3x through

-Leg lifts (1 min) use without weights *pull*

-Russian twists (1 min) *pull*

-Single/double leg v-ups (30 sec each leg) 1 min*push*

-Crunches (bonus if on exercise ball!) 1 min *push*

~rest 1 min after each round~

YOUR TURN:

-What are your go-to strength workouts?

-How do you beat burn-out with your strength training workouts?

 

Monday Motivation: Tired of Starting Over?

Monday Motivation: Tired of Starting Over?

Hellooooo!! Monday Motivation time. Been trying to get more ideas for topics, and this one came to mind! How many times does it seem like you’ve yo-yoed back and forth with a fitness routine or healthy habits? This time of year is notorious for that. Instead of setting the scale back ten pounds, use this time to figure out why you keep restarting. Below are some factors that may help you figure out why!

  • Not sure what you like/don’t like when it comes to exercise
    • Possible ideas: group fitness cardio/strength training classes, working out alone vs. a group/dependable workout buddy, mind-body workouts (yoga, barre, pilates), recreation (biking, running, swimming), social ties (running/biking club),  willing to invest in a  personal trainer? (see personal training tab for more info ;)), etc.
    • Take into your account your personality, interests, schedule etc.
    • Its okay to NOT like something!
    • Make a note of what you like and don’t like…e.g. like spin, but not a fan of the class time or instructor? try another!
  • Location
    • Possible ideas: outside at a local park, big box gym vs. private boutique style gym, female based gym (curves), travel time (close vs. further away), corporate fitness gym. Deciding on location can be a make-it or break-it factor since it is a reflection of how often you will go. 
  • Emotions (this may take more thought)
    • Possible ideas: underlying cause to feeling a certain way towards exercise, nervous, intimidated, open to new things, enthusiastic to making a change etc. If you struggle with investing in a gym because you feel intimidated/excited for change, ask yourself WHY do you feel intimidated/excited for change.
  • Costs/budget
    • Possible ideas: Exercise doesn’t have to be costly!! Gaining happiness and starting a healthy lifestyle doesn’t require hefty price tag, however it may mean a small investment to jump start your routine. Buying workout clothes from Target is more affordable then Nike, running/walking in your neighborhood doesn’t require a gym membership, and healthy recipes can be found on the internet (particularly on pinterest!).
  • FOOD!
    • Sometimes a big culprit is not exercise but food. Yo-yoing because you feel confused over calories, what a fat or carb is, what is good for building muscle, etc. is something that is immensely helpful in achieving our goals. Checking out resourceful sites such as acefitness.org on nutrition basics can make a difference. If its a combination, looking into Weight Watchers or Beachbody can help with both exercise and nutrition! If you are serious about investing your time in to eating well, utilizing a nutritionist or RD is the ultimate way to go!
  • Lifestyle Choices
    • Being on the go, eating out a lot, food choices (e.g alcohol consumption, minimal fruits/veggies), vegetarian, gluten-free, vegan, allergies, picky vs. non-picky eater etc. The little things you might not think of play a role too!

Even if you don’t make the effort now to do this, setting yourself up for success in the new year will still help you in figuring out what works and what doesn’t. Don’t be afraid to jot down thoughts in a notebook, bounce ideas of others, do some research on a topic, heck! try on different styles of workout clothes to see what stuff/brands you like and don’t like! What works for you may not work for someone else, so there is NO RUSH! Exercising and healthy living isn’t going anywhere so focus on you and do it right. Don’t be afraid to DIG DEEP and be HONEST with yourself! You know you the best! 😉