• Fitness

    Cardio Exercises That I Have Been Loving

    I used to HATE cardio, and I don’t think I’m the only one. I hated running and for some reason, I figured that was the only way I was going to look any better. Don’t get me wrong, I still run, but I actually enjoy doing it now! Your body can get used to doing the same routine, which can cause you to plateau. To challenge your body and improve your stamina, switching up your day-to-day cardio exercises will improve your overall endurance and boost calorie burning.  I wanted to share my favorite cardio exercises that I have enjoyed doing!

    Sprint intervals:

    • This is my go-to cardio exercise on days I have a ton of energy and am ready to hit the gym hard! Sprint intervals require you to use maximum effort and they helped me get rid of the stubborn weight. Sprint intervals is a great workout if you have a busy schedule because it does not require a lot of time. Since sprinting is an intense workout, I usually start with a 1-mile warm-up. After my warm-up, I start the sprint intervals. I usually sprint for .10 miles and then walk for .05 miles. I do that until I get a full mile in. Afterwards, I am sweaty and exhausted but feel great! This cardio exercise usually takes only about 20 minutes! If you haven’t worked out in awhile I would start with sprint intervals slowly. Listen to your body! If you feel like they are to difficult or just aren’t for you, check out the other cardio exercises I have listed below!

    Treadmill Incline: 

    • This workout is my favorite cardio exercise if I am looking to sweat a lot but am not wanting to put in the maximum effort that day in the gym. I usually wear a sweatshirt whenever I plan on doing this treadmill incline exercise so I can sweat like crazy and get the most out of it. I put the treadmill at a 9.0 incline and walk at a 3.5 pace. I do this for 45 minutes or sometimes 40 if it’s really kicking my butt that day. I know 45 minutes seems like a long time but that’s the amount of time I have to put in if I want to burn a lot of calories and still get the most out of the workout. I put on my favorite playlist or watch some Netflix during this certain exercise so I don’t get bored and want to stop.

    Stair Climber:

    • This stair climber workout makes for a great lower body workout. Targeting your glutes, calves, quads, and hamstrings, you’ll burn fat, and build lean muscles. On days I choose to go on the stair climber I go for about 20 minutes. Some days I can push it for 30 or only 15 minutes. Listen to your body and do what feels comfortable for you. I will start at a level 6 for the first 5 minutes and then push it up to 8 when I get to 10 min. I will stay at 8 till about 15 minutes and that’s when I start changing it up a bit. I will jump to a level 13 for 30 seconds and then back down to a level 5 for 30 seconds. I will do those 30-second intervals till I get to 20 min. These intervals are what is going to target fat burning. Once you’re done with that stair climber workout I guarantee you’ll be dripping with sweat and feeling amazing!

    Cycling: 

    • Lately, I have been loving taking cycling classes! These cycling classes are 60 minutes long and are such a great cardio workout. I usually choose to take cycling class on Sundays after a long weekend. I enjoy taking these classes because it is someone telling you what to do and there is no room for slacking!! On Sundays I feel sluggish and don’t feel like working out I will tell myself to sign up for cycling class and I never regret it! Since Saturdays are usually the night I like to go out on the town with friends and have some drinks, these classes are a great opportunity to just sweat it all out.

     

  • food

    Keto Diet – The latest Low Carb, High Fat Diet Fad

    My older Sister, Emily, recently started a new diet, the ketogenic diet. I never heard of this in the past until she mentioned she was on it. Ever since she brought it up to me, I started noticing more people talking about it. So what exactly is this ketogenic diet? What do you eat? What does it do to your body? I wanted to know more about this new fad because how could a recent college graduate, who is paying off student loans be able to afford it? I decided to sit down with my older sister and ask her all things Keto!

    Q: How did you learn about the Ketogenic diet?

    A: When I was about 18 I did a low carb diet which worked really well, but once college came around I didn’t stick with it. But I have always known that a low carb diet worked well with my body when doing it correctly. I ultimately discovered the Keto diet while browsing social media.

    Q: Did you like it at first?

    A: Yes, it was very easy to adjust to. I never had any cravings for carb-loaded foods and it helped that I had a positive, excited mindset going into it. I knew what I was getting myself into since I’ve done a low carb diet in the past.

    Q: What do your daily meals look like?

    A: I start my day with breakfast which consists of a bulletproof coffee which contains coffee, 1 serving of MCT oil powder

    , 1 serving of collagen peptides, 1 serving of coconut oil, 1 serving of kerry gold butter (grass fed butter), and sweetener.

    My lunch is usually meat-based so its either pulled pork, brats, or meatballs with a side of starch free vegetables. After work, I head to the gym so I like to have my dinners consist of protein. For example, Tuesdays I make grass-fed beef tacos (without the shell obviously) with my homemade taco seasonings because the store bought taco seasonings have hidden sugars. I have another

    side of starch free vegetables. The only thing I usually drink throughout the day is water. I try and have a gallon of water a day. Some nights I make myself some dessert. I have recently been making chia seed pudding for nights I’m craving something sweet.

               

     

     

     

     

     

     

    Q: How are you able to afford this diet?

    A: I have recently been starting to budget each month. I will take out my set budget for groceries in cash and only use that money for groceries so I do not have to use my debit card. I do the majority of my grocery shopping at Aldi, which is a global discount supermarket chain. I get the basic foods that I eat on a regular basis at Aldi like, grass-fed meat, vegetables,

    almond milk, cheese. If I would go to let’s say, Pick n Save, my groceries would be almost double than what I spend at Aldi.  I look for deals on things that are typically more expensive, like meat. If I do find a good deal I will stock up on that product and freeze what I don’t need at the time. I also do frozen vegetables rather than fresh vegetables so they last longer and are cheaper. To help save money, I go to Walmart and use their savings catcher on the Walmart app. I find different apps such as ibotta.

    Q: How has your support system helped you through this diet journey?

    A: I have an account on Instagram where I post updates on my diet and my day to day life. So having a hugely supportive community on Instagram is amazing. Having a good connection with other Keto members gives me other ideas for recipes and wellness tips. My boyfriend Brad is a great support system, he even started eating healthier because of my lifestyle change. My sister’s friends love my Instagram account so that is a confidence booster as well.

    Q: What tips do you have for people interested in this diet, but are a little skeptical?

    A: Start small, start eliminating bread, carbs, sugars where you can. Do your research, there are a bunch of podcasts, youtube accounts, Instagram accounts that are all things, Keto. Everybody’s body is different, don’t get discouraged if it isn’t working. Listen to your body and try and focus on how you feel. If you feel like nothing is working or you are feeling worse, maybe it just isn’t the diet for you, and that’s okay!! What you eat is 70% of it and exercise is 30%. So working out will only help you during this. I don’t work out like crazy but being physical is going to help your body so much.

    Follow Emily!!

    Instagram

    Pinterest

     

     

  • food

    Quick and Easy No-Bake Energy Balls Recipe

    I swear by these quick and easy no-bake energy balls! I make them in the beginning of the week so I have them made for when I need a quick pick me up. They are so easy to make and taste amazing. You can even make them as a dessert they’re that good. I usually keep these in the fridge and put them in a container or plastic baggy to put in my backpack on long class days. These are a healthy protein packed snack that’s perfect for on the go.

    The peanut butter is filled with healthy fats and fiber. Peanut butter is full of protein so it’ll give you that energy boost you need. The flax seeds will give you all the fiber you need to keep going throughout your day. I choose to put chia seeds in my energy balls because I usually have them around the kitchen. Chia seeds are rich in fiber, omega-3 fats, protein, vitamins, and minerals. So they fit perfectly with the rest of these ingredients.

    Ingredients:

    2/3 cups creamy peanut butter

    2 tablespoons Honey

    1/2 cup dark chocolate chips

    1/2 cup flax seeds (ground is an option as well)

    1/2 cup chia seeds (optional)

    1 cup old fashioned oats

    Instructions:

    1. Combine all ingredients in a medium bowl. Stir to combine. I usually place the bowl in the fridge for about 10 minutes before I start rolling them so it makes it easier.
    2. Roll into bite-sized balls (usually makes around 12-16). Keep in fridge for up to a week or so.

     

    Original recipe from chefsavvy.com.

     

  • Wellness

    5 Ways to Help You Feel Better Today

    Mind-and-body wellness is something I am always interested in and improving upon. Ever just wake up with low self-esteem, bloated and just uncomfortable? Today I am going back to the basics and discussing my 5 go to wellness tips to help me start feeling better!

    1. Stretch
      • When I wake up I always try and get a good stretch in. It makes me feel more awake and limber. Stretching will help with your flexibility and jump-start your mind and body as well as increase blood flow. Some days I feel lazy and tired I always stretch and I feel so much better. Waking up and going to a yoga class or even watching a yoga video at home is a great way to get your body moving.
    2. Do Something Physical
      • On days I wake up feeling not quite like myself, I always try and fit in something active into my day. You can go to the gym and have a full workout or even just a 30 minute walk outside. You’ll never regret any kind of workout when you’re done with it. Physical activity targets brain chemicals that may leave you feeling happier and relaxed.
    3. Hydrate, hydrate, hydrate!!
      • On days I’m not staying hydrated, my skin feels dry and I feel drowsy. So making sure I keep drinking liquids throughout the day is very important. I find that putting lemon in my water makes me want to drink more water during the day. Lemon water helps aid in better digestion and makes me feel fresh. Drinking water is a natural way to detox. Sometimes I mistake thirst with hunger so drinking water helps me eat less during the day too!
      • Green tea is another drink I prefer on days my gut isn’t feeling good. Hot drinks, like green tea, relieve my cramps and uncomfortable gut feeling. Green tea helps with your metabolism and will make you feel full. And since there’s caffeine in green tea I have more energy!
    4. Mindful eating.
      • Days I want to feel better, I eat better. Eating whole foods, and avoiding processed foods make me feel happy and healthier. I usually gravitate towards foods that are lighter, full of energy, and that won’t make me feel bloated. And while I am eating my meals I slow down and enjoy the meal. I try not to watch or read anything while I eat so I don’t get distracted and overeat.
    5. Put the Phone Down.
      • This is something that I have just recently started to do. I notice whenever I am browsing on my phone I go on Instagram or Pinterest and look at other users. I always compare my life or body to others even if I don’t realize I am doing it. I am always so concerned about who is looking at my story or who just liked my Instagram. Sometimes just putting the outside world away can really help clear your head.