Workouts Decoded for Your New Year's Resolution

A new year means resolutions and resolutions often involve getting healthy. The American Heart Association recommends that you do 30 minutes of moderate-intensity cardiovascular activity 5 times per week and at least 25 minutes of vigorous aerobic exercise 3 times per week. There are so many workouts to choose from. Before choosing a workout you should consider where you want to work out, how often, and for how long each time. The most important element of choosing a workout is to find one you enjoy and that you'll stick with.

HIIT 

HIIT, or high-intensity interval training, is a training technique in which you go all out with 100% effort though quick, intense bursts of exercise followed by short, active recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

YOGA 

Yoga has been around for more than 5,000 years. It's a practice that focuses on strengthening and stretching poses with deep breathing and meditation for relaxation. Yoga has been shown to increase strength and flexibility and also has mental and spiritual benefits.

BARRE

Barre classes mix elements of Pilates, dance, yoga, and functional training. Moves are often choreographed to music. Barre classes often incorporate the use of a ballet barre and exercise equipment such as weight balls and small hand weights. Barre workouts were designed to sculpt, slim, and stretch the entire body.

CARDIO KICKBOXING

Cardio kickboxing combines martial arts techniques with fast-paced cardio. It helps build stamina and improve coordination and flexibility. Kickboxing is a great way to burn calories and build lean muscle.

FITNESS BOOT CAMPS

Boot camp workouts are modeled after SEAL and Army training using functional movements such a sprints, sit-up, squats, and push-up. It's a great way to get in shape quickly and meet other fitness-minded individuals in your area.

SPIN CLASSES

Spin classes are an instructor-led high intensity cycling working out, usually lasting 45-60 minutes, which takes place on the stationary bike. The workout uses intervals - times of pedaling hard and times of slowing it down. Spin classes help burn calories, improve cardiovascular health, build lean muscle definition, and strengthen your core.

AND MANY MORE!

Four Ways to Happier Days

I am not what you would call 'a morning person', and Mondays are especially hard. Adding simple things to our morning routine can make for a better wake up call and better days ahead.

//1// Stop hitting snooze.

Set two alarms, on in your bedroom and one in your bathroom. Set them for ten minutes apart. Having two alarms in separate room will keep you from repeated snoozes, but still gives you ten minutes of extra rest before you have to get up and turn off the second alarm.

//2// Open the curtains.

Light helps regulate melatonin, the hormone that tells our bodies when to wake and when to sleep. Leave the curtains or blinds cracked open when going to bed. This will  let the sunlight stream in in the morning, and you'll natural start to come out of sleep. If you have windows in your bathroom, open those curtains/blinds while you get ready for work. If you don't head to work, open up the window dressing of the rooms you will be spending the most time in.

//3// Exercise.

If you can get to the gym to start your day - great! But most of us can't or won't. Try simple stretches and exercise while your coffee is brewing and before your shower. Morning exercises can help improve your metabolism, improve focus and mental ability, and increase energy.

//4// Eat breakfast.

It's easy to skip breakfast as we're running out the door. Making time to grab breakfast in the morning can help with weight control,  help lower your LDL (bad) cholesterol, help maintain blood glucose levels and control cravings throughout the day. Fresh fruit, oatmeal, whole grain breads, low-fat cheese, and hard boiled eggs are all healthy choices for a grab and go breakfast.

HAPPY MONDAY!

Monday Madness 4.11.16

Hi and happy Monday. I hope everyone had a enjoyable weekend and are ready to make Monday your bitch.

So I had a fairly productive weekend. It started by doing even more shopping for active wear on Friday after work. I got some really cute stuff at Marshall's (and at great prices!).

 I got up at 8am on both Saturday and Sunday and headed to the gym. On Saturday I played some tennis and swam, and on Sunday met with a personal trainer. He put together this really awesome and doable program to set me towards my goal of toning up.

This weekend was also productive with grocery shopping, laundry, and chores. #Adulting

So, the weather is still pretty shitty here in Michigan. It snowed multiple times last week and all weekend. There could be a high of 60 at the end of the week, but I'll believe it when I see it.

Yesterday was National Siblings Day! I don't know if my brother and sister realize how much they mean to me. They are a huge part of my heart and soul I don't get see my brother and sister often because Nick and I live in Michigan and they are back in Pennsylvania, and sometimes that can be really sad. I figured in honor of our sibling bond I'd share some fun photos of us in the past.

I'm the blondie.

I talked a little bit last week about transitioning to a different office within my company, and that I've had two interviews. I got an offer from a pulmonary office and today I have second interview with an OB/Gyn office. I really want this job at the OB office. I'd actually work 3 days for a Family Medicine NP, 1 day with a Gyn NP, and 1 day doing phone triage. I think with this job I'll be able to use all my skills. Love variety! Say a prayer or put good karma out into the universe for me today everyone!

To end the weekend I had some time cuddling with Scout of the couch and watching Long Lost Family and Bar Rescue.



At Home Ballet Barre Workouts

I was in the best shape of my life when I was dancing three times a week. As a former dancer, the idea of the Pure Barre workout really excites me. However, the price does not (it's $21 for one class in my area!). This inspired me to comb You Tube for the best at-home barre workouts.

In order to do at-home barre workouts you will need to substitute a ballet barre with a chair. Just be careful! A chair is not anchored like a ballet barre. You can also do these workouts facing the wall or using counter top.

Most of these workouts come from Jessica Smith TV. She has a series of ballet workouts for all levels, and who doesn't love a girl her features her pooch in her videos?

Barre Standing Abs Workout (+ Butts, Hips, Thighs)

Workout Time: 12 minutes



Ballet Burn

Cardio ballet, barre burn, toning, sculpting, abs

Workout Time: 50 minutes

Cardio Ballet

Workout Time: 30 minutes

Sweaty Betty Ballet Bootcamp

Workout Time: 40 minutes

Sleek Technique Barre Sculpting Work Out

Workout Time: 15 minutes

These workouts do feature a cool downs, but if you feel you need a little more, check out this yoga for relaxation from PyschTruth:

Also great for sleep, insomnia, stress, and anxiety!

I hope you enjoy these workouts as much as I do!



The Slackers Guide to a Rockin' Bod

Exercise lover I am not. Exercise loather I am. Here are 10 tips for staying healthy for lazy girls like me!

1. Sleep In

There's no better way to indulge in your lazy tendencies than to get more sleep. A study published in the American Journal of Epidemiology suggest that sleeping fewer than five hours a night could send the scale soaring 30% higher than if you got seven or more.

2. Order Your Drink Unsweetened

Opting for a plain latte over the flavored with save you 40 calories per 16 ounce serving. Forgoing the half and half in your coffee with save you p to 20 calories and 2 grams of fat per one tablespoon serving.

3. Eat Sitting Down

Mindless eating is the enemy of weight loss. Studies out of Cornell University's Food and Brand Lab show we unconsciously eat more out of bigger containers and in social situations. Cut down on mindless eating by sitting down to eat at a table. Don't eat at your desk while doing work or in the front of the TV. To reduce temptation in social situations, sit further away from the food.

4. Relax

Research published in Psychoneuroendocrinology (yup, that's a real publication) says a low-stress lifestyle may keep belly fat away. Researchers have found that people with a high level of stress who eat unhealthy foods are at a larger risk for a larger waistline, more belly fat, high oxidation damage, and more insulin resistance versus those with low stress who ate the same foods.

5. Make Water Your Go-To Drink

Research shows water can be an effective weight-loss aid. Water helps maintain the balance of body fluids, can help control calories, energizes muscles, helps your kidneys, helps maintain normal bowel function, and leaves your skin looking amazing!

6. Grab a Breakfast High in Protein

Try Greek yogurt or cottage cheese. Both are easy, no cook breakfasts that give your body a big dose of calcium and nearly 20 grams of protein! In a recent stud, women who confused about 30 grams of protein for breakfast reported feeling fuller longer and consumed fewer calories at lunch.

7. Opt For Raw

When you're hungry, grab raw veggies or a piece of fruit. It's easy and there's no cooking required! Keep healthy food nearby so you don't opt for an unhealthy snack.

8. Don't Drown Your Food

Bypassing dips and dressing can help shave off calories. Most creamy dips rack up the calorie counts to over 100 calories and 10 to 15 gram of fat for only four tablespoons.

9. Choose Alcohol or Dessert - Not Both

If you start dinner with a glass or two of wine and end it with dessert, you're book ending your meal with an extra 500 to 1000 calories. If you want to splurge on dessert, then keep you liquid calories at zero during the meal.

10. Add an ALL NATURAL Supplement to Your Healthy Diet

Join Young living for the Slique Experience!

The Slique program uses therapeutic-grade essential oils which operate at the cellular level to bring improved functioning to your entire body. It is entirely natural - no artificial sweetners like aspartame or sucralose that can be found in other "natural" programs. The Slique Program is the only weight loss program based on the power of aromatic, therapeutic-grade essential oils. Also, there's a vegetarian option available! It can be used with any eating plan you choose! Click here to see the entire line of Slique products, including bars, slim caps, and gum!

I've never gotten into weight loss programs/supplements before Young Living because I always thought they were gimmicky. However, I love using Slique Essence in my water and drinking the tea! If I'm out of slim caps, I substitute them with a homemade version - Slique Essence in a vegetable capsule with almond oil (make sure you follow the dilution directions). Because it's all natural, I feel like I am doing something to help and enhance my body.

11. So, I'm sure I would get slaughtered if I didn't emphasize the importance of exercise. I hate exercise, but I also realize the importance of it. If you are like me and are absolutely anti-exercise try masking it. Walk the dog, play tennis, hit the driving range, or take a dance or barre class. If you're more sporty join a summer basketball or softball league!

How are you staying in shape this summer?

Here's where I am linking up today: