WHY DO YOU LOVE THE FIT SHARK? Thanks Lex McCormick for sending me your video all the way from Canada! I love that I am able to inspire you! I wanted to post it because it made me smile and Im sure it will make others smile. Lex worked out today! Did you? :)
Thursday, April 21, 2016
Workouts For New Moms
I am not a mother yet by no means! (I will be someday) hahaha but I do have a good friend who just had a baby so that it why I'm passionate about this right now. I think that a lot of women get very busy and t becomes hard to go to the gym after you have a baby. Its not like you're allowed to role up to the gym with your baby. Although if the gyms were full of cute babies I would be at the gym probably 24/7. I LOVE KIDS! anyways I just want new moms to know that they can work out at home now and even incorporate work outs with their babies as well! if you go online and search for it there are hundreds of different work outs that you can do with your baby! and they love it too its fun for them to be squatted they are going up and down and up and down. Ive also noticed that they have a lot of Instagram accounts with good workout tips for new moms so lets get after it! if you can't find any website comment bellow and I can send you some links!
Tuesday, April 19, 2016
30 Day Ab Challenge
Okay here is a beginner ab circuit I found online! It starts out easy but it gets a lot harder as you can see. I found this on pinterst you can find a million different ones just by typing in different things to pinterest. Don't be afraid to try out a few some are really good! I'm excited to try this. You should try it too! If you want to do this with me comment and let me know so we can stay motivated together. Also feel free to take a pic with the hashtag #lhsfit17 so you can be featured on my instagram! lets make it happen people :) HAPPY TUESDAY
A Day In My Grocery Cart!
Okay so lately I've been trying to stay really healthy for a couple of reasons. Reason number 1. I go home in a couple of weeks and i am going to be seeing all of my family and friends that I have not seen in a long time so I want to look good! DUH! Reason number 2. eating healthy makes my body respond positively not only looking good, but I am able to work out a lot harder, sleep a lot better, focus longer in the classroom, I don't crash halfway through my shift at work. Eating healthy has so many rewards! I usually go to the grocery store on an empty stomach and buy way more than I can ever finish. I am only shopping for myself so I need to remember that! Now walking into a grocery store can be very overwhelming so I try to keep it simple. I made good tips at work the other night so I decided to go to whole foods which I do every once in a while :)
when I went to the grocery store this week I got things like raspberries, eggs, protein powder, chia seeds and a couple of other things that you can see in my cart! Now shopping at whole foods is expensive and not always necessary. A lot of these things you can get anywhere like publix, wallmart, aldi, wherever really. I love oatmeal in the mornings, especially with a little protein powder added in! Hard boiled eggs make for a great snack. I have found that it ends up being easier and better to buy the eggs already hard boiled. I love in a dorm so as of right now I don't have any other option. I bought sliced almonds because I like them better and they are easier to blend in my blender. I also used the slices almonds in my yogurt and oatmeal. You can buy whole almonds though and make shakes with them as well i'm sure they blend up just as easy...I just treat my blender like a little baby. chia seeds are great as well and they have tons of health benefits! like being high in Omega-3 fatty acids. In fact, chia seeds contain more Omega-3s than salmon, gram for gram. crazy right? Try to stay away from processed foods as much as you can. Another tip... the fewer the ingredients the better!
when I went to the grocery store this week I got things like raspberries, eggs, protein powder, chia seeds and a couple of other things that you can see in my cart! Now shopping at whole foods is expensive and not always necessary. A lot of these things you can get anywhere like publix, wallmart, aldi, wherever really. I love oatmeal in the mornings, especially with a little protein powder added in! Hard boiled eggs make for a great snack. I have found that it ends up being easier and better to buy the eggs already hard boiled. I love in a dorm so as of right now I don't have any other option. I bought sliced almonds because I like them better and they are easier to blend in my blender. I also used the slices almonds in my yogurt and oatmeal. You can buy whole almonds though and make shakes with them as well i'm sure they blend up just as easy...I just treat my blender like a little baby. chia seeds are great as well and they have tons of health benefits! like being high in Omega-3 fatty acids. In fact, chia seeds contain more Omega-3s than salmon, gram for gram. crazy right? Try to stay away from processed foods as much as you can. Another tip... the fewer the ingredients the better!
Thursday, April 14, 2016
The Art Of Abs
A lot of people think that the key to having a great 6 pack is simply doing ab workouts like crunches, sit ups, planks things like that. Yes those things are all so great! The key to abs is diet though! its all about what you eat! Here are some foods that you should eat if you want to reveal those abs! For a long time I have really struggled with how much I should eat, even what time I should be eating but the hardest answer to find is WHAT I should be eating!? hopefully this helps!
1. Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
2. Eggs
3. Soy
4. Apples
6. Leafy Greens
7. Yogurt
1. Almonds These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
2. Eggs
You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.
3. Soy
I LOVE SOY!!! I always have since I was a little kid. Soybeans are a great source of antioxidants, fiber, and protein. Also, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk–based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink
4. Apples
A great choice if you want something sweet and crunchy which is what i usually always want! A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.
5. Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat — experts say that it's best to get between 25 and 35 grams every day — the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.
6. Leafy Greens
Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.
Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.
7. Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.
Cameron Diaz Fitness Tips
When I first started trying to become fit, I struggled a lot with it. I didn't know where to go or where to learn. One day a few years ago I was walking around barnes and noble with my mom and I stumbled upon Cameron Diaz's BODY BOOK. From then on she became one of my fitness idols. I was always looking her up to see what new tips and things she has come up with and for the people that are just now trying to focus on becoming healthy and fit!! here is a great start!
Start Pumping Iron
One of the biggest misconceptions about getting into shape is that you need to use lighter weights and lots of reps to get a toned-looking body, says Bass. The truth is, you need to be doing muscle-building exercises that use heavy weights with fewer reps. Besides helping you get into great shape, lifting weights can also boost your endorphins, lower your blood sugar, relieve stress, and increase your bone density, says Bass. The trainer suggests hitting the weight room every other day (four days a week).
Switch Up Your Arm Strengtheners
If you want to get seriously strong arms, Bass says it's important to vary the kinds of arm exercises you do and the weight you use—that's what he does with Cameron. "If you normally do 15 to 20 reps, try adding more weight and do 10," he says.
Incorporate Efficient Workout Moves
The best way to get the most out of your workout without spending tons of time doing it is to sprinkle in some full-body exercises. Bass says his go-tos are plyometric moves like jump squats and burpees because they keep your heart rate up and utilize bigger muscle groups so you burn more calories. Win-win-win.
Do a Confidence-Boosting Workout
Throwing upper back exercises into your routine—such as a bent-over row with dumbbells or sessions on the rowing machine—are a great confidence builder, says Bass. That's because these moves help pull your shoulders back and can even improve your posture. "It changes the way you present yourself," he says. And get this: Bass says that working out is a self-esteem enhancer in itself because it promotes a mind and body connection. "When you have a connection with your body, your inner glow comes out," he says.
Don't Slack on Cardio
Just because you add a large dose of iron to your workout routine doesn't mean you should call it quits with cardio. Bass says heart-pumping workouts are just as important as strength training. If you're trying to lose weight, he recommends incorporating 20 to 45 minutes of cardiofour or five days a week. If you're just trying to stay healthy, shoot for the same amount two or three times a week. Be sure to spice up your cardioregimen by changing up the machines you use and including sprint intervals to keep yourself from getting bored, he says.
Start Pumping Iron
One of the biggest misconceptions about getting into shape is that you need to use lighter weights and lots of reps to get a toned-looking body, says Bass. The truth is, you need to be doing muscle-building exercises that use heavy weights with fewer reps. Besides helping you get into great shape, lifting weights can also boost your endorphins, lower your blood sugar, relieve stress, and increase your bone density, says Bass. The trainer suggests hitting the weight room every other day (four days a week).
Switch Up Your Arm Strengtheners
If you want to get seriously strong arms, Bass says it's important to vary the kinds of arm exercises you do and the weight you use—that's what he does with Cameron. "If you normally do 15 to 20 reps, try adding more weight and do 10," he says.
Incorporate Efficient Workout Moves
The best way to get the most out of your workout without spending tons of time doing it is to sprinkle in some full-body exercises. Bass says his go-tos are plyometric moves like jump squats and burpees because they keep your heart rate up and utilize bigger muscle groups so you burn more calories. Win-win-win.
Do a Confidence-Boosting Workout
Throwing upper back exercises into your routine—such as a bent-over row with dumbbells or sessions on the rowing machine—are a great confidence builder, says Bass. That's because these moves help pull your shoulders back and can even improve your posture. "It changes the way you present yourself," he says. And get this: Bass says that working out is a self-esteem enhancer in itself because it promotes a mind and body connection. "When you have a connection with your body, your inner glow comes out," he says.
Don't Slack on Cardio
Just because you add a large dose of iron to your workout routine doesn't mean you should call it quits with cardio. Bass says heart-pumping workouts are just as important as strength training. If you're trying to lose weight, he recommends incorporating 20 to 45 minutes of cardiofour or five days a week. If you're just trying to stay healthy, shoot for the same amount two or three times a week. Be sure to spice up your cardioregimen by changing up the machines you use and including sprint intervals to keep yourself from getting bored, he says.
Get In The Zone
Our lives are full of distractions. Whether it's watching TV while making dinner or talking on the phone while commuting home from work, we're constantly sidetracked, says Bass. So during your workouts, he says to get off your phone and even resist the urge to turn on the TV (even if the Real Housewives of Orange County are calling to you). Instead, focus on being in the moment and giving your workout all you've got. Bass says you should consider this distraction-free time a gift to yourself.
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| If cameron says do it...I DO IT!!! |
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