Simple Circuits for Your Living Room

Some days it can seem impossible to fit exercise into your busy schedule. Going to they gym or committing to a full workout can seem overwhelming and unattainable. I definitely know the feeling, and this is why I keep a few simple moves in my fitness arsenal that I can combine into circuits which I can repeat as many times as I can fit into my schedule on those especially busy days. Take two strength moves at a time and do twenty reps of each before taking one cardio move and doing it for one minute. Repeat the circuit once more before choosing a new combination of moves. Below I'll detail the moves.

Strength:

1. Pushups. A simple enough move, and go to the knees if you cannot handle the full military-style pushup.
2. Squat into a shoulder press. Bring your weights to ninety degrees, keep them there as you squat down and then as you come up press them straight above your head.
3. Triceps extension with a sumo squat. Spread your legs farther apart then in a regular squat, feet pointed toward opposite walls. Bring your weights above your head with elbows tucked by your ears. As you lower into a squat lower the weights down your back, and come up with the weights as you come out of your squat. 
4. Chest press with pelvic thrust. Lie on your mat and extend your arms to either side with weights. Place your feet in front of you under your knees, as you bring the weights together in front of your chest press your pelvis up off the floor toward the ceiling.
5. Supermans. These can be done with or without weight depending on your fitness level. Laying on your stomach extend your arms out straight in front of you and rest them on the ground. At the same time bring both your arms and knees and legs off the ground, hold for a beat, rest and repeat.
6. Pike crunch. Lay on your back with arms above your head and legs flat on the floor. Crunch your body together with legs and arms extended.
7. Bicycle crunch. Bring your knees off the floor while on your mat, alternate bringing your armpit to your opposite knee.
8. Alternating lunges. These can also be done with or without weights. Start standing and bring your right leg forward and bend to ninety degrees, push off the leg and alternate.

Here are a few demo images of some of the strength moves:

Triceps extension with sumo squat.

Squat into a shoulder press.

Superman without weights.

Cardio:

1. Jumping jacks. Pretty self explanatory, vary the pace to increase intensity.
2. Butt kicks. Jogging in place while lifting your legs more fully so that your heels touch your butt.
3. High knees. These are the bane of my existence. So tough! But they're great for you. Start with feet planted and begin to jump your knees up toward your chest, alternating at a pretty quick pace.
4. Mountain climbers. Start in a plank pose on a mat, bring one knee to your chest and then alternate back and forth at a fast pace.
5. Jumping rope.  You do not need a jumprope to do this move. You can also just do it jumping and moving your arms as if you have one.
6. Jump squats. Instead of just doing standard squats, jump them! When you squat down as you are coming back up jump off of the ground and then land back in your squatted position. Do not land in a standing pose, it is bad for your knees.
7. Alternating punches. A little bit of an easier move as it focuses on the upper body. But if you add weights it can become very hard quickly. Vary your moves if you're familiar with things like jabs, crosses, uppercuts, hooks, or other moves. But basic punching can also get great cardio in.
8. Squat thrusts. Start in a plank pose, with your feet together. Jump your feet in toward your chest, and then jump them back into a plank position. Repeat quickly.

Here are another couple images of the cardio moves:

High knees.

Jump squats.

Squat thrusts.

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Detoxing Foods

In the spring, people clean their homes, their lives, and often want to clean up their health through eating cleanly or a detox. Most detox diets are unhealthy and unsustainable as part of a healthy lifestyle. However, there are certain foods that have been shown to have natural cleansing properties in the body. Incorporating these foods into a healthy diet can help you feel more energized and naturally rid your body of any excess toxins. 

1. Ginger. Ginger is great for a natural detox because it helps to cleanse the free radicals from your liver, removing the extra junk from your body. Seasoning some of your food with ginger or adding it to tea can be a great way to cleanse.
2. Green tea. Since tea is already so packed with health benefits, it is not surprising that it is great for a natural detoxification of the body. The antioxidants in the tea are beneficial, as are the catechins found in the tea. Catechins increase the function of your liver and produce a natural enzyme that helps with detoxification of the body. Sipping on some green tea (with a little ginger!) throughout the day is a great way to help your body.
3. Fresh fruit. Fruit is high in fiber and very easy for the body to digest, making it a simple food that can help rid your body of toxins. It also has a high water content, so eating some fruit can help wash out excess sodium in addition to being a sweet treat!
4. Leafy greens. Everyone already knows that dark leafy greens are healthy, but they also can help detox the body naturally. Eating foods like kale, spinach, alfalfa, and chard will increase the levels of chlorophyl in your digestive tract, which can help rid your body of the toxins we receive from our environment. 
5. Citrus. Foods such as lemons, oranges, and grapefruit help to naturally cleanse the body because they increase the function of the liver. They also help to produce the same detoxification enzyme that green tea produces. Adding lemon to your water or incorporating fresh citrus fruit into your diet will help your body feel cleaner and healthier.
6. Broccoli. All vegetables are good for a healthy diet, but broccoli in particular has been shown to stimulate detoxficiation in the digestive tract. Steaming some broccoli as a side to your meal or adding it on top of a salad is a great way to incorporate this healthy cruciferous vegetable into your diet.

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All about Stretching

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written about sodium, calories, trans fat, the macronutrient fat, and ghrelin and leptin.


This week I'll be focusing on stretching. There is a lot of disparate information on whether or not stretching is important to an exercise routine, what kind of stretching to do before and after your workout, and how much stretching is necessary. 


Stretching is actually important to both the beginning and end of your exercise routine, but the type of stretching you should do at both ends of your workout are going to differ from one another because your body is at two different physical states at both of those times. At the beginning of your workout you should focus on dynamic stretching, while at the end it may be better to cool down with some simpler static stretches.


Dynamic stretches are active muscle movement that get the bodies heated up but they are not held for long periods of time. Something like light jogging is often used at the beginning of a workout as a dynamic stretch because it gets the body's temperature up, and the warmer your body is the looser the muscles will be. The looser your muscles are the less likely you are to tear or injure yourself during your workout. 


Some other basic dynamic stretching moves include jumping jacks, windmilling your arms, alternating bringing your knees to your chest, alternating toe touches, or other forms of light cardio. Most static stretching moves can be modified to become more dynamic as long as you are not holding the stretch for too long. 


The end of your workout is when many researchers have suggested that this would be the best time for static stretching to take place. Static stretching is often what first comes to mind when we think of stretching at all. The moves are slow and relaxed and you hold the positions for about twenty seconds or so before moving on to a new stretch. Static stretching at the end of your workout is thought to help with flexibility, and to prevent muscle soreness after intense exercise. 


Some basic static stretches include downward dog position, upward dog position, straddling your legs and reaching over to each foot, reaching forward for both your feet, and pushing your palm down your back to stretch your triceps. Holding the stretches for a good length of time and pushing your muscles until you feel the stretch, but not so far that it is painful, can help relieve tension in the muscles and cool down after a workout.


These two types of stretching are essential to having a balanced fitness routine. Incorporating both will help make your body stronger and more fit in the long run.

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Spring Cleaning Your Life

Cleaning up the house in the springtime is often the perfect way for people to rejuvenate their home and living situation. Although people may be cleaning their homes, many often forget to do any clean-up in their personal lives, where it may be even more essential then the physical cleaning up of the home. Here are a few tips for reassessing where you're at personally, and how to go about "cleaning" up the situation.

1. Clear the air. If you have someone in your life who you've had a falling out or argument with, now is a good time to remedy the situation. Or if there are conversations you've been avoiding the new season is a good time to address those issues. You should take the time to call the person and set up an in-person meeting so that you can address your issues on a more intimate level.
2. Sweep out the mess. Perhaps you've gotten past the point of having a heart-to-heart conversation with someone and have decided the relationship is toxic. The next step is to remove that relationship from your life as much as possible in order to give yourself the best chance at personal and emotional success. Keeping yourself away from relationships that are surrounded by negativity and unfixable issues will help you maintain the positivity of your own life.
3. Dust off annoyances. I am the type of person who does not get really angry easily. I do not often become mad at things the people I am close to do. However, I do become mildly irritated at the drop of a hat. If someone is driving to slowly for my pace, I am instantly annoyed. Recently, I've been working on letting go of these minor annoyances so that they do not impact my daily mood and well being. Letting go of these small irritations will help you relax and keep your stress levels down. The best way that I've found to go about this is to tell myself that whoever is upsetting me really has no bearing on my life or my day, and that I do not ever have to see this person again. Making myself realize how minor the annoyance really is allows me to let go of it more easily.
4. Maintain the peace. Once you've reassessed your personal life and dealt with some of your issues the concern becomes maintaining the positivity and peace that you have attained. Not allowing yourself to slip back into toxic relationships or stressful irritations can be challenging, but once you keep at it, it will become easier as time goes on.

What are your go-to spring cleaning tips for your personal life?

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5 Tips to Stay Healthy at the Grocery Store

Going to the grocery store can be an overwhelming experience if you don't know how to stay away from all the processed food, sugary treats, and other temptations that line the aisles. Eating a clean and healthy diet is an important aspect of living a healthy lifestyle. Learning to navigate the aisles of the grocery store to scope out the healthiest products for your money. The next time you find yourself at the grocery store, try using some of these tips to help you make the best choices.

1. Make a list. Before I go to the grocery store I try and decide what I will be cooking that week and what I will need to make those recipes, and also the smaller and quicker meals throughout the week. I write out a list, and sometimes even organize it by which are a top priority and which could be extra items that I may not necessarily buy if the cost starts to get out of hand. Having a plan before you go to the store is necessary because it keeps you from just wandering and buying things that you don't really need.
2. Shop the perimeter. You may have heard this before, but primarily shopping the outside perimeter of the grocery store is where you'll generally find the healthiest and freshest foods. It is when you venture into the aisles that you find the processed snacks and meals. Doing the bulk of your shopping around the edges before going through any aisles will keep your focus on the healthy areas like the produce section.
3. When buying pre-prepared, read the ingredients. I don't think its reasonable to suggest that you avoid all processed foods. But when you do purchase them, make sure you pay attention to the list of ingredients and that they are something you feel comfortable putting into your body. Choosing the prepared foods with the least ingredients is going to be your best option for staying clean and healthy.
4. Don't go hungry. Make sure you've eaten before you go to the store. Shopping on an empty stomach can make your body more likely to tell your brain to buy that king-size candy bar in the checkout lane, or other forms of refined carbohydrates. Your body will be looking for a quick burst of energy if you're too hungry at the store, so you'll be more likely to buy something unhealthy that you would not have if you had eaten.
5. Coupons! Check your local newspaper and also online for coupons on your favorite healthy products. For example, I love almond butter, but it is much more expensive then regular peanut butter. To make it more accessible I always look for coupons or deals online and in-store to save a dollar or so on a jar. Most of the time there is some kind of promotion going on. If you take the extra twenty minutes or so before your trip to clip some coupons, it can significantly offset the higher cost of healthy eating.

What are your stay healthy grocery tips?

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Getting into Crow Pose

Crow pose had been my nemesis for quite some time. In the two-ish years that I have been practicing yoga I had never been able to get my body balanced in the pose for more than a quick second. However, at the beginning of this year I began to really research different ways to approach the pose and different techniques for achieving balance and being able to hold crow for more than a brief moment. I am not proud to say that I can hold my crow pose for about ten seconds or so, which I am pretty proud to be able to do. Here are a few of the best tips that I used to work my body into the pose.

1. Balance on your toes. When I first started my series of many failed attempts to get into crow, I would always try and lift both of my feet off the ground simultaneously. Instead, try balance on the very tips of both your toes, or even just with your big toes on the mat. Then, lift one foot of the mat and leave the other still supporting some of your weight. Alternate between both feet, letting one always support the other at first. This helped me to start to get a feel for how I needed to support my weight and balance in the pose. 
2. Keep your fingertips spread and forward.  Keep your fingers spread as they would be if you were in downward dog position. This will make it easier for you to balance because your fingers are spread out giving you a wider surface area and more pressure points for the weight of your body to rest on, instead of overloading one specific area. 
3. Allow a bend in the elbow. The ultimate goal of crow pose is to do it with a straight arm. I still have yet to do that, and I don't think that it is entirely necessary to enjoy being in crow pose. I allow my elbows to remain slightly bent when in the pose because it makes it a bit easier to balance and also doesn't put as much pressure on my arms. Keeping a slight bend in the elbow allows me to put more of the balance into my core.
4. Rest your knees. This was the one that really did it for me. While keeping your elbows bent, rest your knees on the backs of your triceps. Sort of like the woman in the photo above. If you combine this technique, along with the shifting between balancing on one foot to the other, you should slowly be able to lift both feet off the ground for small periods of time.

Even when you feel like coming out of the pose, or that you cannot hold both feet off the ground, it may be a good idea to gently go back into resting on the tips of your toes and trying again to build endurance in the pose, and allow you to support your feet off the ground for longer periods of time.

Have you mastered crow pose? What advice can you share?

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Recipe: Simple Tuna Wrap

This quick recipe is perfect for a nice light lunch, pair it with some steamed veggies or a salad with your extra spinach!


Ingredients:
1 tsp olive oil
1 tsp lemon juice
Pinch of black pepper
1 hard boiled egg
1 cup broccoli, chopped
1 cup baby spinach
1 6oz can of light tuna, packed in water
2 whole wheat tortillas, 8-inch


Recipe:
In a bowl mix the tuna, olive oil, lemon juice, black pepper, and hard boiled egg. Mix together well, mashing the egg up thoroughly. Steam the broccoli on the stove or in the microwave, for about five minutes (I used frozen broccoli, using fresh may take a bit longer.)


Divide the tuna mixture into two servings, and spoon one serving onto a tortilla (you could also make the second wrap at the same time if you choose, I chose to refrigerate the tuna mixture until the next day for my second wrap.) Spread half the spinach and half the broccoli on top of the tuna. Roll up the tortilla around itself and serve.


Makes two servings.
Nutrition
Calories: 310
Carbs: 33g
Fat: 10g
Protein: 24g
Sodium: 600mg

Spread the tuna mixture evenly

With the broccoli.

And spinach!

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Nutrition Mistakes You Could be Making

Many people, despite their best efforts, are struggling with weight loss, health, and overall wellness. Although nutrition information is becoming more readily available, it still amazes me how many people I see every day who simply have no idea how their food choices effect their bodies. These few common mistakes are easily corrected and can help keep your health and wellness efforts on track.

1. You skip breakfast. When you skip breakfast you skip out on firing up your metabolism for the day. This means that instead of getting your body going and burning more calories by eating, you actually cause your metabolism to slow down in order to preserve energy. When you go to eat later in the day, odds are you will be more hungry from skipping breakfast, and your body will not be prepared for the large amount of food you end up eating, so much of it is not processed in the same way it would be had you eaten breakfast. It is instead stored as fat in the body. Eating a simple, well-rounded breakfast helps curb hunger throughout the day and promotes healthy weight.
2. You drink your calories. Many people say they count their calories, but they fail to include lattes, cocktails, and all the other drinks we're surrounded with on a daily basis. Simply beginning to pay attention to how much you drink and making an effort to cut down can make a big difference when working toward a weight loss goal. Especially because many common cocktails and happy hour drinks have 500 calories or more, which could be about a third of your recommended daily intake!
3. You use low-fat everything. Low-fat options can be healthy options when trying to cut back. However, you still need to read your labels and pay attention to the ingredients that are being used to substitute for the lack of fat in the product. Sometimes the ingredients used instead of the fat are worse for you then the fat itself. Also, eating lower fat products may translate to your brain as a license to indulge a bit more then if you were eating the full fat version, so still watch your portions.
4. You over/under snack. Snacking is an important component of maintaining a healthy weight. However it is very easy to fall on one of two extremes of the snacking spectrum. Many people who are cutting back and trying to lose weight will stop snacking all together. But when you have lunch at noon and then don't eat again until dinner, your metabolism will slow down and you will be so ravenous by dinner that you overeat. On the other hand, many people use a snack as an excuse to have an extra meal and often overindulge, which can lead to eating more throughout the day then you should. The healthy medium is a balance between the two. A good snack is probably about 250 calories (depending on your weight) and has enough fiber to hold you over until your next meal.

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6 Tips for Beginning Runners

Now that the weather is getting nicer out and is warm and sunny on a regular basis it seems that everywhere I go I see people outside running. I personally love running and find it the perfect solution to a rough day as it provides me with the opportunity to clear my head and spend some time for myself. It also provides a nice break from your typical at-home or gym workout routine. Here are a few simple tips to jumpstart a new running routine.

1. Don't be afraid to walk. People often seem to think of it as something embarrassing if they have to stop and walk while out for a run. I have never been able to understand this, taking a small break to walk can actually be really good for your body. If you push yourself to hard to fast you risk injury and wearing yourself out early in your run. Taking small walking breaks at regular intervals when you first start running is a good starting point. I would never walk for more than a few minutes though. And as you progress, decrease the time for walking and increase the time between your breaks.
2. Increase mileage gradually. One of the worst things someone ever said to me about beginning to run was "I just went out and ran until I could not run anymore, and then I did not run again for months." Even though you may physically be able to run much farther than you do when you are first starting out, it is important that you give your body time to adjust to your runs and increase your miles as you progress. This again will save you from injury and keep you from becoming burnt out.
3. Clear those cramping sides. This is an easy fix! When you get those annoying side cramps after you have been running for a little while it simply means that you are not regulating your breath properly. Focus on taking steady deep breaths with full exhalation. It sounds pretty simple, but it can be difficult when your muscles are screaming at you mid-run. But focusing on your breath can also allow your mind to focus on something besides the run itself.
4. Stay relaxed. Do not allow your body to tense up and keep your muscles loose and flowing. Many people bring tension to their shoulders, arms, and neck when running. Keeping your head forward and relaxed will help with stiffness in the neck. Keep your arms at about ninety degrees, and do not raise them above your chest. Keeping your arms low will stop you from unnecessarily exerting your body.
5. Be light on your feet. Landing to hard on your feet is hard on your joints. What you want to do is take short, quick steps where your feet barely touch the ground before coming back up again. Each footstep should hit the ground as close to the ball of your foot as possible, instead of coming down on the heels or toes.
6. Invest. I would highly recommend investing in a quality pair of running shoes that you try on before you purchase. A good pair of shoes can make all the difference in the world, especially with preventing common running injuries such as shin splints. High quality gear in general is a good investment to make, but if you are just starting out I can understand not wanting to fork over a huge amount of money for all the newest things. But one item I really think you cannot go without is a solid pair of running shoes.

Do you have any tips for beginning runners?

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All about Ghrelin and Leptin

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written on sodium, calories, trans fat, and the macronutrient fat.


This week I'm tackling hunger pangs and the hormones ghrelin and leptin which influence when and how hungry we feel before we open the fridge. 


Every person has the hormones ghrelin and leptin present in their bodies, and ever person has a different ratio of the two. These two hormones are important to understand because they are essential in regulating your eating and sleeping cycles. This link also means that these two hormones also have a dramatic effect on overall weight loss.


Ghrelin is secreted by the stomach and is the hormone that causes us to feel hunger and slows metabolism. This is why you often feel it is a meal time without even actually knowing what time it is. Your body's internal meal clock is regulated by this hormone, and ghrelin generally is released around the time you most often eat your meals. Ghrelin can be thrown off rather easily, causing us to overeat or reach for something we normally would not. Getting a full restful night of sleep is one of the most important factors in regulating ghrelin levels. When our sleep schedule is thrown off, be it by staying up to late or not getting enough sleep, the body's hormones will be thrown out of whack and ghrelin is often over-produced throughout the day after a bad night of sleep. 


Leptin is the companion hormone to ghrelin. It is created by the fat cells in the body and is responsible for appetite suppression and increased metabolism. Leptin works as an appetite suppressant immediately once we begin eating. However, it takes the body about twenty minutes to recognize that full feeling and for the leptin hormone to be released in the body.


Based on this information you might think that less ghrelin and more leptin would be the best ratio for your body to support healthy body and weight loss. This has shown not to be the case, in a number of studies research has shown that the an increased amount of leptin in the body leads to the individual being more prone to obesity. The reason for this is that an abnormally high amount of leptin leads to an inability to recognize the leptin hormone by the body. This means that often a person does not realize they are full until much later than a person with a normal amount of leptin in their body.


It is important to remember that although these two hormones have been linked to healthy eating and weight loss that things like these are far from the only contributors to what causes us to overeat or not get the right vitamins and nutrients our of our diet. Being aware of your body and what goes on inside of it is important, but so is recognizing our own mental influence over our bodies.

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Healthy Snacks When You're on the Road

When you're traveling, or just hungry and don't want to even try to find a healthy option at the drive through, convenience stores can offer some pretty decent options. Stopping off at a gas station or local corner store may seem daunting when you're surrounded by pop and chips, but just taking a few extra minutes to look around can be beneficial and you will most likely find some pretty healthy options.

1. Cereal cups. Most convenience stores will have these on a little rotating rack by all the sandwiches and other pre-prepared snacks. Steer clear of those unless the nutrition information is posted on them, but finding a little cup of Cheerios is a good option. I've even seen Kashi cereals available at some stores. Any whole-grain cereal is a good option.

2. Yogurt or Cottage cheese. I was surprised to find these single-serve cottage cheese packs hiding in the refrigerated section. I'm sure these won't be available everywhere, but finding this or a low-fat yogurt option would be another safe bet at a healthy snack. Although neither are really ideal because of the non-organic dairy. The protein found in both will leave you with a long-lasting full feeling. 

3. Energy Bars. You will be able to find these pretty much everywhere. But be careful and read the nutrition information. Make sure you get a bar that has a decent amount of protein and fiber and is under 250 calories. If you're just trying to get a snack in before having a meal elsewhere those are the safest guidelines. If you want to replace a meal you can go a little higher on the calories. But watch the sugar and make sure there isn't a ton in the bar. Clif and Luna bars are generally safe options.

4. Nuts. Pre-packaged individual servings of nuts can be a great option that most stores also have. And if you're not worried about over-eating on portions you can also buy the bigger package to get the better deal. The healthy fats and protein in the different nuts will definitely keep you full while on the road.

5. Pre-cut fruits and vegetables. More and more often I see some fresh fruit cups and vegetable options at the local corner store. Particularly at 7/11 locations. I'm sure these don't get purchased quite as often as the processed food lining the shelves so I would give the container a quick look over before purchasing to make sure the food isn't too ripe or doesn't look like it has been out too long. But if you can find these at your store, definitely pick them up! They are by far the best option you can come across.

What are your go-to snacks for when your on the road?

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Recipe: Red Pepper Frittata

I've been eating a lot more eggs lately. They're cheap, easy to make, and delicious! Here I've used them to make a fairly simple frittata recipe that I've been eating for lunch recently.


Ingredients:
3 cups baby spinach
1 tbsp olive oil
3 cloves of garlic
1 cup button mushrooms
1 small/medium russet potato
1/2 large red pepper
4 eggs
1/2 cup low-fat feta cheese, crumbled
pinch of black pepper
pinch of salt
1 tsp basil
1/8 cup reduced fat cheddar cheese


Recipe: 
Cut the potato and pepper into small bite-sized pieces, about 1/4 inch. Preheat your broiler to the lowest setting, or preheat the oven to about 375 degrees if you do not use the broiler.


Heat an eight inch skillet on the stovetop at a low setting. Add a tablespoon of water to the skillet and then add the spinach. Cover and allow the spinach to cook for about a minute, or until the leaves are just starting to wilt. Remove the leaves from the skillet and use tongs to squeeze out as much water as possible from the leaves. Keep the spinach set aside once this is complete and wipe out the skillet lightly. 


Add the tablespoon of olive oil to the skillet at a medium heat. Add the onion with the pinch of salt and allow the onion to soften for just a couple of minutes. Then add the mushrooms and allow those to brown for about the same couple of minutes. Add the potato and red pepper, and cover the pan to allow these to cook, stirring occasionally. The potato should be tender but not too soft and this should take about six minutes.


While the potatoes are cooking, whisk the four eggs together in a medium mixing bowl. Add the spinach to the eggs, and then also add the feta, basil, and pinch of black pepper. After the potatoes have cooked, pour the egg mixture in with the vegetables. Cook this over medium heat for about ten minutes, or until the eggs have set around the edges of the pan. Sprinkle the cheddar on top of the frittata.


Now with your preheated oven or broiler, put the skillet inside and allow the top to become lightly browned. In a broiler this should only take about two minutes, using the oven it will take a bit longer. I used the broiler when I made mine, so I would keep a close eye on it when using the oven, but it can be done pretty simply.


The recipe makes about five servings.
Nutrition:
Calories: 200
Carbs: 12g
Fat: 11g
Protein: 14g
Sodium: 510mg

Delicious cheesy goodness!

Right after coming out of the broiler.

The skillet mixture before adding the egg mixture.

The egg mixture right before pouring.

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7 Tips for Staying Motivated

There are some days where I'd rather be in bed, relaxing, or doing pretty much anything but work out. When that happens, I have to rack my brain for any kind of motivation in order to get myself moving. Here are some of the things that I use when my motivation starts to wane and I'm thinking about just having a lazy day.

1. Set small goals. You may have a larger fitness goal that you are working toward. Whether it be weight loss or  a certain amount of physical strength, but these are your long-term goals and can seem so out of reach at times that they are unattainable. Setting smaller goals that lead up to your long-term ones will help you keep on the right track and give you a reason to celebrate your success on a more regular basis. If your goal is to lose fifty pounds, make a smaller goal to lose one-two pounds a week, this make the fifty seem less daunting.
2. Just fifteen minutes. When I really don't feel like getting up and exercising I will always tell myself that I should at least do fifteen minutes. More often than not, after those fifteen minutes are up I'll usually just complete my entire routine. After you actually get moving and energize your muscles you will probably feel better and want to keep going. And if you don't that day, at the very least you got fifteen minutes in!
3. Use music. If I'm feeling down and unmotivated, I'll often take a quick ten minutes or so before my workout and throw together a new playlist to listen to while I exercise. Having new songs, or even just a recombination of old ones can be refreshing and make you look forward to your workout a little more.
4. Focus on the good things. So many times when we feel unmotivated we focus on the negatives of what we are doing, or what we could have done better. This only serves to deter are motivation further. Instead focus on all the positive things you have done in your life related to your healthy routine. Focusing on the good that you do will help you feel better about getting up and moving.
5. Come up with a reason why exercise could be bad for you. If you can do this, you can take the day off. And injuries do not count, you can always work around an injury. Work upper body instead of lower and vice versa.
6. Share your plans. Telling someone that you're going to be exercising the next morning and then not going would make me feel pretty bad. Hold yourself accountable, and allow others to do the same by sharing your goals and plans with those who are around you often.
7. Relax. Even though I have all the things I do to keep myself going, there are occasions where I truly need to take a step back and allow myself to relax for the day. And that is okay, you should not be afraid to take some time off and allow yourself to get some much needed rest. Giving yourself a rest day can actually help keep you motivated because it will keep you from feeling worn down.

Do you have any tricks you use to keep yourself motivated? If so share them in the comments!

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Review: Element Weight Loss Yoga

This yoga DVD is quite different from what I normally incorporate into my routine. In my practice I tend to lean toward the less spiritual, more cardio-based power yoga workouts. Such as this one, which I reviewed earlier. 


It was refreshing to have a more spiritual aspect to the workout. The instructor is Ashley Turner, who is clearly well-educated and knowledgable about what she teaches. Her credentials are clearly laid out for you on the DVD which I thought was a nice touch. Ashley guides you through the workout and often touches on different psychological aspects of fitness and overall health while incorporating a positive mental attitude into your routine. I liked that she also used the traditional yoga names for the poses in addition to using the more familiar terms like "downward dog."


Although the guidance from Ashley is a nice touch to the routine, I can see how this would be irritating after some time. She essentially talks throughout the entire sixty minutes, and after doing the DVD several times I start to wish for a few more nice pauses to focus on holding my pose. 


The routine itself is fairly standard, Ashley uses a vinyasa style yoga with smooth flow between the movements and a lot of upper body strength work. She has a few odd moves thrown in to allow the video to have the "weight-loss" in the title. Do not be fooled, this DVD will burn no more calories then most other yoga workouts. Which is not necessarily a bad thing, but when you put the term "weight-loss" in the title of a yoga DVD it is mostly just a marketing technique. 


I feel this workout would be good for beginners as well as more advanced exercisers, Ashley provides modifications to make the moves both easier and more challenging as the routine continues. Overall the workout is a great stretch and I felt mentally recharged after having completed it. However, I would not recommend it as a "weight-loss" tool and more as a complement to the more intense days in your exercise routine.

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Quick and Easy Post-Workout Snacks

Yesterday I did a post on the best pre-workout snacks to help fuel and energize your routine. Today I'm going to do a write up on some of the best post-workout snacks to help your recovery and to reenergize.

Personally, I don't always eat right away after I exercise. I will usually wait until my next meal time, or if I am feeling a little hungry I'll grab a light snack. But I also tend to time my workouts so that they do fall right before I would normally eat anyway, so I tend to gear that meal toward replenishing my body and speeding up muscle recovery. Eating after a workout is actually one of the most beneficial times to fuel your body because the calories are going toward rebuilding muscle and recovery instead of into fat storage.

A post workout snack should have a combination of carbohydrates and protein, with the emphasis on protein for rebuilding muscles. Here are a few quick and simple to make snack options.

1. A protein shake using fruits, almond milk, and a scoop of protein powder
2. A few hard boiled eggs with a bit of mustard
3. Greek yogurt with fresh fruit and granola
4. A whole wheat bagel or english muffin with nut butter
5. A 1/4 cup of almonds
6. Tuna with lemon juice spread on whole wheat crackers or bread
7. Peanut butter mixed up with a banana
8. Cottage cheese on an english muffin, similar to this recipe.

I could always use more snack ideas, if you have any share them in the comments!

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Quick and Easy Pre-Workout Snacks

When I first began exercising early in the morning, I would nearly always exercise on an empty stomach. There was no real reason for that, aside from the fact that I did not want to get up any earlier in order to have time to eat something and also allow it to digest a little before I began my workout. Different studies have actually shown that working out on an empty stomach can have a negative effect on your workout, with the calories you burn coming from your muscles instead of your fat stores. Working out on an empty stomach has also been shown to tire you out more quickly than if you had a small snack beforehand.

The best kind of snack to have before a workout is one with a mixture of carbohydrates and protein, with an emphasis on carbohydrates. This is because carbs offer the body the quick burst of energy that you will need to power through a workout. Here are a few snack ideas to try before your workout!

1. A serving of cheese (I usually just use string cheese) with some crackers
2. Hummus and veggies or you could try bagel chips/pretzels
3. A slice of toast with nut butter
4. Half a banana with some yogurt (save the rest of the banana for after your workout!)
5. Some whole-grain cereal such as Kashi GoLean
6. Brown rice mixed with some veggies
7. A serving of oatmeal mixed with nut butter, sort of a modified version of this recipe.
8. A smoothie made with some mixed fruit, half a banana, almond milk, and ice

I could always use more snack ideas, if you have any share them in the comments!

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