All posts tagged: workout

Outdoor Training 

*This post was sponsored by my friends over at Zappos Hot summer days are slowly coming to an end as slight hints of fall are in the air. With the transition of seasons comes the most comfortable weather to train outdoors. I crave fresh air, so what better way to enjoy the outdoors than by breaking a sweat? Living a healthy and balanced lifestyle is important to me so I try to make time to workout five to six times per week, even if its a busy day and has to be short and sweet. If you don’t have time to get to a gym, city streets or nature can be the perfect replacements. With a little creativity, you can use things in the environment surrounding you to get in a fantastic work out. Running on a treadmill is one of the most painful things for me. I get easily bored, distracted, and find myself looking at the time, second by second as I wait for it to hit zero. When I want to get in …

Elevate Your Exercise Gear 

This post was sponsored by Zappos. As an exercise fanatic, I am always on the hunt for comfortable workout gear that allows me to have the best training sessions possible. I teamed up with Zappos.com to try out the latest Brooks collection, and it does not disappoint! When it comes to gym shorts, I often find many on the market are too wide, long or baggy. I like to wear active clothes that not only feel good, but also look good. Who says you can’t be stylish when going to the gym? These Brooks Cascadia (7 inch) shorts have a more tailored fit and a built in liner for extra support during your workouts. The fabric is designed to keep you cool and comfortable and is even wind resistant, which is great for outdoor training days.I don’t like wearing t-shirts to the gym – they’re usually restricting. But what I like about the Brooks Fremont shirt is that it has underarm paneling that allows for more freedom of movement. You don’t feel like the shirt is …

Stretch It Out 

I try to squeeze in a heavy weight-lifting workout daily, alternating different muscle groups between the upper and lower body during each gym session. It’s easy to forget to incorporate stretching into your workout when you have limited time, but this year I am challenging myself to make more of an effort to make this a part of my weekly routine. Whether it’s taking a yoga class or pulling up a program on YouTube, stretching is essential for preventing injury, keeping your muscles flexible, extending your range of motion and even increasing the nutrients to your muscles.How many of you sit at a computer all day? Researchers at the Harvard Medical School found that extended sitting is detrimental to your health, so much so that many people have switched to a standing desk to protect their posture by stretching out their body throughout the day. Stretching maintains better alignment for the spine and prevents aches and pains, which lead to a hunched posture. Plus, the tighter you are, the more likely your muscles are to …

The Power Of Plant Protein 

I am a huge advocate for eating a mostly plant-based diet and limiting your daily intake of processed foods and meats. When it comes to protein powder, I ditched the whey in 2012 and switched to a plant substitute from a brand I truly love: Sunwarrior. I am excited to announce that I am their newest ambassador! Many people ask me why I made the switch to plant protein. Science shows that many of the major whey protein powders are laced with excessive amounts of heavy metals and detergents. This is clearly toxic to your body, exposing you to higher risks of cancer, heart disease, and even blood disorders. Studies continue to show that the cells in your body intended to block cancer are at a dangerously high risk of being damaged from carcinogenic metals when consuming whey protein powder. Whey can also be very hard for the body to break down and digest. After milk is curdled and strained, the liquid left behind is what makes whey protein. Many people are sensitive to this, …

Chest Blast

Want to blast your chest? Try the cable cross. It completely stretches your pecs to build deep rooted muscle. The rule with the cable cross is if you keep the pulleys as high as they can go, that works out your upper pecs while positioning the pulleys near the floor and lifting upward will work your lower pecs.  Here’s a great quick chest work out (Perform three sets with 12-15 reps each): Upper Cable Cross Lower Cable Cross Butterfly Machine Barbell Bench Press – Medium Grip Push-Ups With Feet on an Exercise Ball (For this one, do three sets of 25-50 each, depending on your strength).

Stay Motivated

I’ve had some requests to talk about how to get into the routine of working out and eating healthy so I wanted to share some hopefully helpful tips! 1. My favorite time to exercise is in the morning before the work day begins. You feel refreshed and ready to take on whatever the day may bring, and you don’t have to worry about missing a work out later in the night if you become too busy. The hardest part is getting up. Set your alarm on your phone, and leave it across the room so you are forced to get out of bed to turn off the alarm. Once you are physically out of bed, you are more inclined to stay up and get dressed for a pre-work morning workout.  2. Make a workout schedule. You should always alternate what body parts you exercise per day. For example, I like to do back, biceps and quads one day and then shoulders, pecs, triceps and calves another day. Know what muscle group you are targeting before …

20-Minute Back Build

One of the major reasons why people don’t find the time to work out is because they say that they are simply too busy, but what people don’t realize is that they don’t necessarily need hours a week to have a successful workout. My motto is: break a sweat every day! Here is a quick yet effective way to build your back muscles that I do a few times a week! Note: I use 40 lb. dumbbells, but be sure to use weights that provide a challenging workout without putting too much strain on your muscles. Form is very important on the below! 1. Overhead Press: 3 reps of 15 Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and slowly lift straight up all the way up and down. 2. Wide Angle Overhead Press: 3 reps of 15 Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and …

Core Crunch 

   Get your ab workout on just in time for summer…(but do year-round 3-4 times a week for optimal results!) 50 regular stationary sit ups 50 with legs up in the air, crossed at the ankles  50 with left knee crossed over right knee 50 with right knee crossed over left knee 150 bicycles (touch opposite elbow to opposite knee, and count each touch as “1”) 50 butterflies (legs bent on floor with bottoms of feet touching) 50 with your legs straight out on the floor, touching the ground 50 overhead lifts with lower body on the ground. #you’vegotthis👊🏻