50 reasons to exercise

Since spring finally decided to show itself this year, this would be the perfect time for all of us to get out of our lazy winter slump. Time to get out of bed, turn off Netflix and start exercising. Fitness isn’t only about working out and looking good, if is also about feeling good.

To me exercising allows me to forget about everything and only focus on my day dreams. It is a time to relax. A time to let out stress. No matter how much it hurts, the way I feel after exercising is one of a kind. I could conquer the world.

Take a look at these 50 reasons to exercise.

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5K with a twist

WOW! What an incredible experience it was to run a 5K with my cousins. The 4 of us have been training for this 5K all summer and it has finally happen, but it wasn’t just any 5K it was Color Me Rad!! The most thrilling, fun and COLORFUL run I have even done.

Below you can find some very colorful pictures from the run!

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I know this isn’t the type of workout you can do from home, but if you have never participated in a 5K run I highly suggest it! They are a fun way to workout without realizing you are working out. The nice thing about these 5K run is that they are not timed so you can run, job or walk them at your own pace, and they are fun for any age!!

Have you done a 5K or a color 5K? Let me know what you thought!!!

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Abroad and Traveling

So I’m going overseas for the next few  weeks and can’t do my normal workout routine that I have gotten myself accustom to since summer started just about two weeks ago.

So for those of you who will be traveling this summer, or really anytime of the year, I have a workout secret I want to share with you…

TIME!!!

Time is of the essence. Setting aside as little as 15 minutes a day

I have been looking around at different blogs, Pinterest and talking to different people trying to find the perfect workout circuit for me to do in the hotel.

Here are some of the circuits I have found that I think best suit me for this type of situation. I apologize for the quality of the photos, I am working on this post from my iPhone as I am on my way to the airport and while I wait at my gate for my flight to board.

These two circuits are really going to help me get through my time abroad and still remain fit!!!

This first circuit is a core circuit.

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The next circuit is

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Give these a try and let me know what you think.

 

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Finals Week

studying for finalsHey guys! I apologize for the last of post recently, but with final exams this week and all of my final projects and papers due last week the past three weeks have been extremely busy. Because of how hectic my weeks have been, I have been too tired to workout in the evening/at night and would rather get an extra hour of sleep, or studying than workout. Just because I am not “working out” does not mean I’m not staying active and getting a “work out” in. Here is how I have survived finals week and still be fit and healthy.

studying for finals the healthy way

How to survive finals week and still be fit and healthy:

Hydration:


    1. Making sure your body stays hydrated while studying is a key aspect to hydration- drink a lot of waterretaining the information you are studying. When your body does not get enough water it can start to go into dehydration mode. When you are dehydrated your body becomes fatigued, which can lead to distraction, headaches, body aches and tiredness. 
    2. Make sure you have water and gatorade/powerade on hand. If you are one of those people who drink endless amounts of energy drinks, STOP. NOW. Energy drinks are great for the first hour of studying but after that they give you no benefit and only cause you to drink another. If you must drink energy drinks try to space them at least 3 or 4 hours apart and drink 2 bottles of water for every energy drink you consume.

Walk around:

    1. Taking breaks is a good way to relax the muscles in your brain and allow them the time to relax before taking more information in.
    2. When taking a break, get up and walk around for 1-5 minutes, or more if you have the time. If you are at the library, walk around the floor you are on, or walk up a few flights or down a few.
    3. Walking around will help wake up your brain and the muscles in your body. Also, movement will keep your metabolism going.

Eat healthy:apples

    1. I know it is hard to eat healthy when you are at the library or studying in a private room, but eating healthier is better for your brain than junk foods. Healthy food make you feel better than junk foods, they also keep you fuller longer and give you more energy.
    2. If you are like me, I need to snack when I study or do homework and I especially like when my snacks “crunch” when I eat them. Instead of going for that bag of chips, grab a bag of lightly buttered or butter-free popcorn. it takes just as long to eat, is healthier and doesn’t leave those nasty greece stains on your paper or laptop.
    3. Apples and nuts are two great food that are portable and easy to eat. Apples are healthy, quick and high in fiber. It is best to leave your apple(s) uncut so they do not brown, but it is your choice what you want to do. Nuts are a great source of protein which help keep you fuller longer and give you a large amount of energy. Peanuts and almonds are best choice for nuts, but anytime will do.

Happy Finals week and may the curve be ever in your favor!

 
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Lean Legs

With the weather getting warmer and the sun shining brighter, this is the perfect time for you to begin working on those lean legs. Pay close attention because what I am going to tell you you’re going to want to remember…

THERE IS NO SECRET QUICK FIX FOR THAT INNER THIGH GAP!!!

But I am going to give you some great exercises that are going to help you get closer to getting that inner thigh gap. These workouts have been accumulated from different fitness magazines, and across the web. Let me know which ones you like the best and which ones work for you. Click on each picture under its title for a downloadable copy of each workout.

The first challenge I give you to get those sexy beach ready legs is:

30 DAY SQUAT CHALLENGE:

How long do you think you can last at this quick challenge. I am currently on day 10 and my quads are burning but every day is getting easier! This challenge seems to be all the rage on instagram right now so I brought it here for all of you to try. Let me know how it goes. Don’t give up!!

 30 day squat challenge

BLAST YOUR LOWER HALF:

with help from Women’s Health. These 4 simple moves will do wonders to your workout! Do these four quick moves as soon as you get out of bed in the morning  or before you go to sleep at night. This workout is the perfect workout to do in your bedroom or living room.

blast your lower half - women's health

LEGS FOR DAYS:

Okay, so this is probably one of my favorite leg workouts that i have gotten from pinterest. it is a quick and simple workout that can be done at any point during the day. I usually do this in between each of my classes, before and after work, or when I wake up and before I go to sleep.

Legs for days

TREADMILL INTERVALS:

Any treadmill lovers out there, well look no further. This is another one of my pinterest favorites, which was taken from Prevention Magazine. What I like best about this is that I normally get really bored on the treadmill because it is the same thing over and over and over again. You are looking at the same wall with nothing changing. This workout goes into interval training and allows you to remain motivated when on a treadmill.

treadmill interval workout

THIGH TONER:

If you have not been to BackonPoint’s blog yet than go check it out! This is has everything you need for a workout which is why I give you the Thigh Toner. If you go through this workout 2 times through and 3-5 times a week I know you will feel the burn and after a few week will see results.

Thigh Toner

Good luck to you all as you make your way to lean legs for summer. Make sure you do at least one of these workouts for those summer legs you can show off in a bikini or some mini shorts. Have any good leg workouts? Let me know!

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3 kick-butt workout DVD

This post is all thanks to my friends. They are the type of people who need somebody or something “yelling” at them to keep working and not to quit. Every video I am going to give to you I have tried know people who have used them. From this I give you:

My top 3 favorite video workouts:

P90X DVDs

Photo taken from P90X website

1.

The first is the extremely popular, P90X. Trainer Tony Horton has created 12 weeks of fitness videos that will help you get from flab to fab in just 90 days. Each disc goes through a different workout for that part of the body. The discs also come with a workout calendar and nutrition plan. The beauty of P90X is that each disc works an entirely different muscle than the last. I have yet to try every disc, but from the ones I’ve done my favorites are: Ab Ripper X; Plyometrics; Core Synergistics; Legs & Back; and Chest, Shoulders and Triceps. Tony Horton has three to four other people workout with him doing different intensities of the workout, allowing all skill levels an excelent workout. For more information check out P90X

2. Moore Trainer Resistance Bands

The Moore Trainer is a video combined with 4 resistance bands that you attach right above your knee. Each resistance band is a different weight that strengthen any workout. Trainer Shay along with 3 others go through an intense 20 minute workout that will increase your stamina and strength. I bought this product at the begining of the semester (January), and use it 3-5 times a week and I can already see and feel my legs getting stronger. The resistance bands that the video comes with are the main part of the program. These bands are portable and can be worn anytime of the day, and during any workout to add a little bit extra weight onto your legs. This program is excelent for those who are trying to gain stamina and loose inches on your waist and thighs.  For more information check out: Moore Trainer’s website here!

3. 

Jillian Michaels on the cover of Fitness magazine

Jillian Michaels on the cover of Fitness magazine

The Jillian Michaels workout DVDs give you the feeling that Jillian Michaels is actually in the room yelling at you like she does to the contestants on the biggest loser.  She has 10 DVD programs that are great workouts that will help you stay motivated and get ready for that summer hot summer bod you always wanted. One of my good friends has three of these DVDs and is obsessed with them. On the days she cannot do them she can hear Jillian Michaels’ voice, in her head, telling her to do them. For more information about Jillian Michaels and her fitness plans: join the fitness fun!

Anyone have a workout DVD that they really enjoy doing, let me know! Or if you have any more questions regarding my selections I will be happy to answer them for you!

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April Calendar

April 2013 Calendar <- Click to download

Okay guys so I created April’s workout calendar a little bit different than March’s. Instead of increasing the reps every 2 days, the number is sets increase every Monday and stay the same for the rest of the week. Every other day there are different exercises for you to do! Let me know how this month goes!

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April Calendar – coming soon

Hey guys, I am still working on April’s workout calender so bear with me for a few more days… In the mean time check out the rest of my posts for more information on workouts and why it is important to exercise. If you are in a real hurry to start april, continue what you were doing in March and add a few more reps to each number, “patients is a virtue.”

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Why to keep track of your fitness

Keeping track of your fitness is an important way to remain healthy. When you keep track off your food intake and fitness you can see the progress you are making to obtain your fitness goals. This infograph goes into detail about the importance of keeping track and doing so in a quick and simple way.

Keep track of your fitness For the past year I have been using different online and mobile tools to keep track of my food and workouts of that day. This allows me to see if I am eating enough of things like protein and fiber and not too much of things like sugar and fat. Some good sites and apps that help you keep track of your fitness Gand food goalaltered MyFitnessPal, LoseIt, Livestrong, and ACEfitness. I have found that when I use these sites/ apps I get a better workout in because I know how much cardio and strength training I have done, to still need to Do.

According to BodyBuilder.com, keeping track of your daily fitness is important when trying to loose weight, gain muscle and to get stronger. When you keep a log of what fitness exercises, sets, reps and weights you do you are able to change up your workout routine until it is exactly what you want. It is also important to change up your routine every so often so your body does not get too comfortable and stuck in the same boring repetitive routine.

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Stairs are your friend

Hey guys, how’s your March workouts coming? I’ve been struggling the past few days because I have been sick so I have been doing a few less of each but overall I’m doing well!!! LEt me know how it is going.

This week is all about Stairs. You know, those things you try and avoid as much as possible when you can take a ramp or elevator. STOP THAT!!!

running stairs workout

Stairs, your best friend and worst enemy. My middle school and high school were both 2-3 stories tall so my track coaches LOVED to make us do stair workouts on the days it wasn’t nice out to go outside. I always hated running up and down the stairs for 30-60 minutes at a time but I never realized how much they worked your body.

I was looking up on Livestrong to see which was better, running the stair or running hills and stairs seemed to be the winner! Well for what I was looking for anyway. I wanted a 30 minute workout that would burn a good amount of calories, and would help increase my cardiovascular endurance. According to Livestrong, a typical stairs workout for 30 minutes burns around 300 calories when you do it a fast-pace.

TIP: Gradually increase your speed and time/distance when doing stairs. This will keep you from being extremely sore the next day, or getting an injury.

A good stairs workout depends past injuries, abilities and dedication. I messed up my right knee by over working it playing on 3 soccer teams and running on my track team without resting it when I was sore. Because of this my knees are not as strong as many others so my typical stairs workout is a lot different than others. I am going to give you a workout I have done with stairs and I would encourage you to go off of what I give you, and give your own little twist to it if you perfer. Make sure to let me know what type of twist you do to it.

Each of your stairs workouts will be based off of the number of stores your stairs are. Adjust the workout to the stories of stairs. This fast-paced, quick and easy workout is great when working your legs and butt.

  • stairs Lightly jog up and down the stairs for 3 minutes
  • 5 minutes hard of hitting every step
  • 1 minutes at a fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 5 minutes hitting every step
  • 1 minute fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 2 minutes every step. As fast as possible
  • 1 minute walking up and down the stairs

For other great and unique stairs workouts check out these few sites and feel free to change them.

The first site I going to suggest you check out is Bobybuilder.com and despite the name, the site is not JUST for body builders. I was nervous also when my dad told me to check out this site, but it is probably one of my favorite workout sites to go to. They have some great workouts and tips for workouts.  PLEASE KEEP IN MIND THAT MOT THINGS ON THIS SITE ATE FOR MEN ADN WOMEN WITH A TRUE PASSION FOR WORKING OUT AND OBTAINING BODY BUILDER TYPE PHYSIQUE.

Women’s Health Magazine is a great magazine for women of all ages and ability level to get a workout in. this stairs workout from Women’s Health is all about using stairs for other exercises. Combining these exercises to a  traditional stairs workout is a good way to increase interval training and to get a full body workout.

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