Body Weight Circuit

In my last post I talked about how to travel without disembarking from your fitness goals. Well, there are also some days you just don’t feel like working out and you need tell yourself that you will at least try to do 10 minutes. If you can’t make it to the gym or you’re on the road and don’t like running or hiking, try this quick 10 minute circuit that can be done anywhere:

Fat-Burning Circuit: Perform each exercise for 45 sec and rest for 15 sec in between each one. Repeat 2x
A1: Air Squats
A2: Push Ups
A3: Squat Jumps
A4: Plank
A5: Burpees
Now, wasn’t that fun?

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Traveling, fitness and nutrition

Traveling doesn’t mean that you have to lose sight of your fitness goals.

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I’ve run in a lot of really cool places, the beaches of Puerto Rico, the streets of London, wooded trails in North Carolina and many more. I’ve hiked and walked in some great places, too. As a matter of fact, when I travel – my workouts are always pretty interesting. Traveling does bring some challenges because it also forces you to make changes to your normal routine but those changes can actually be really great for your fitness goals. Why? Because it reminds you that fitness can be fun!

Fitness on the go doesn’t have to be stressful or as carefully planned during our every day lives. Plan your work outs into your vacation so that you can really SEE the place you’re in. It can be as easy at putting on your sneakers and exploring or it can take a bit of planning; here are some of ways to fit workouts into your vacation and make them fun:

  1. Check a map before you go. Know where you’re going to be so that you can plan your walks or workouts ahead. It will also help you plan your day, knowing how long your walk/run will be.
  2. Check your location for studios – I love hopping into a local yoga class while I’m away
  3. Ask the concierge. There’s always a fitness-buff on staff, they’ll point you in his/her direction
  4. Check out the hotel gym, come up with a creative circuit of exercises that are certain to make you sweat. Do it twice.
  5. If you’re somewhere warm – SWIM.  Need I say more?
  6. Take advantage the landscape around you.  Run hills, hike in the woods, walk on the beach. Enjoy your surroundings with the person/people you’ve traveled with!

Nutrition might be a little bit trickier, you’re not always preparing your own food and vacation is generally a time to indulge! I’m not discouraging eating out or having a few drinks, but try not to binge every meal! Here are some tips to eating while traveling:

Plan:

-Research restaurants and grocery stores

-Use apps like “Healthy Out” to find healthy options

-Find a hotel room with a kitchenette to make simple meals

Pack Smart:

-Pack snacks like dried fruit, nuts, protein powder and homemade bars

-Pack supplements like vitamins and fish oil

-Pack work out clothes!

Drink Plenty of Water:

-This will help keep you full and curb your appetite

Tuna and Feta Cheese Cajun Patties

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Here’s an old recipe from my friend, Silvia, that I tried recently. I take no credit other than replicating the recipe and devouring! It’s super easy and if you aren’t avoiding carbs or gluten, you can also add a slice of bread or two and if you are avoiding those, wrap it in lettuce! You can also dress it up as you wish, I added a little guacamole to mine and a slice of tomato!

Tuna and Feta Cheese Cajun Patties

 2 cans drained tuna

1 egg white

25 g feta cheese

tsp Cajun spice

Optional: colored peppers, onion or carrots

Chop vegetables if adding

Mix in a bowl  with tuna, egg white and cheese and separate into patties

Cook in pan and keep flipping them until crispy on both sides

 

High Intensity Interval Work outs

When it comes to fat burning, the most pervasive methodology involves interminable sessions of cardiovascular activity done at a steady state. Where cardio is concern, the theory has always been more

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is better for fat loss. However, this methodology is quickly becoming old news in the light of HIIT work outs. Yes, with HIIT, the work outs are shorter, but you’ll actually be working harder than if you used the elliptical for an hour. Think about it this way, what burns more gas, stop and go city traffic for 20 minutes or putting your car in cruise control and going down the high for an hour? The stop and go traffic is going to burn up more of your fuel than going down the highway, and same holds for your body.

Here are some benefits from a HIIT work out:
  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won’t stop nagging you about the dishes.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.​
So, what exactly is a HIIT work out? Well, HIIT stands for High Intensity Interval Training and that means you work as hard as you can for a certain amount of time and then break for another block of time and repeat as many times as desired. Usually a HIIT work out lasts no longer than 20-30 minutes.
Now that you know how a HIIT work out can benefit you, let’s take your cardio off the treadmill and try out this HIIT work out:
Do each exercise for 30 seconds with a 30 second break in between. Repeat for 3 rounds!
Body weight squat
Med Ball Slam​
Push up
TRX row
Forward lunges​

Big Rope Drills
Plank with shoulder tap
Step-up
Wall Ball

The only cleanse you’ll ever need

It’s post holiday season and we’ve all set out on our new years goals. We’re bombarded by fitness ads and diet trends to get us back on track after indulging on cookies and candy for the past month. I know I can count on my fingers and toes how many “cleanses” and “12 week challenges” I’ve seen plastered all over social media. But what happens after these cleanses and challenges end and you go back to back to living life without strict rules?

Let’s be honest, most people gain weight back, some times more because they make so many changes so fast that it’s not sustainable. Plus, a lot of these cleanses or challenges require so many supplements and chemicals…are you really “cleansing” your body? I know I have been sucked into these 21 day quick fixes and detoxes because it seems so appealing and the before and after pictures are enticing, but whatever changes I made, never stuck. Also, a lot of them made me feel downright sick, because even though  I love a bowl of mashed potatoes, at least those potatoes come from the earth and not a pill packet.

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The best way to make real changes is to do it slowly and figure out what works for you. For example, you want to do a cleanse to help you clean up your diet. Well if you are someone that eats out 3 times a week, drinks two cans of a soda a day and haven’t seen a vegetable since moving out of your parents house, that’s a lot to change all at once. Pick one and only one. Maybe it’s cutting back to only 1 can of soda a day for 3 weeks. Then cut back to 1 every other day, then one every 4 days, until soda is not even in your diet anymore. Then pick something else like adding in veggies at one meal a day.

Iimages-1f that’s not enough for you, go on your own self implemented cleanse, the best one you can give yourself that can last the rest of your life: cut out processed foods and eat more whole foods. More whole grains, vegetables and lean proteins. I know, crazy right? It’s what your body needs in the long run, you’ll get results and it doesn’t have to end of after a couple weeks or months!!!!

 

 

If you need some ideas on whole foods to try out, here’s a list of 125 for you!!

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