Avocado Tuna Salad

November 14, 2014Leave a comment

Here’s a really easy and healthy lunch (or dinner) that takes barely any time to make! Since avocado is fatty and creamy it can easily be substituted for mayo! Whether it’s tuna salad, chicken salad, or potato salad you basically have free range, but here is what I used.

Ingredients:
1 large avocado (or 2 small ones)
Can of tuna
1 tbsp sugar free relish (to taste]
1 tbsp spicy brown mustard (to taste)
1 hard boiled egg (optional)

Viola! Easy as that! Put it on a piece of bread for an open faced sandwich!

Tired? Go for a walk!

November 12, 2014Leave a comment

Sometimes you hit that wall, sometime around 2 or 3pm you just dont know how you’ll make through the rest of the day; what do you do? Grab a cup of coffee? Snack on something to keep you up? Take a energy drink?
While all those may “work” the most effective way to get an energy boost – physical activity. Crazy right? Go exert energy to gain some? But that’s exactly right!

“We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day,” says researcher Tim Puetz, PhD, also of UGA. “But it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for.”

If you get to the point where you can barely stay awake – go take a 10 minute walk around your office or walk out to your car and back in. You’ll be surprised how much a little physical activity will increase your energy level for the rest of the day!

Referenced article

Strong sexy legs!

November 3, 2014Leave a comment

I love squats and heavy lifting for lower body but sometimes isolating muscles gets you a burn like nothing else!

Here are two leg exercises I did in n preparation for my wedding.

Focus on squeezing planted leg and keep the moving leg foot flexed and controlled throughout the move.

Try doing 10x 4 sets each leg.

Please be careful! Try these moves on the floor before standing on the bosu ball.
Remember to pin and share with your friends and workout partner!

*By doing these exercising you are assuming all risk and acknowledge you are in good physical condition for physical activity.

Cryotherapy – CryoUSA

October 17, 2014October 17, 2014Leave a comment

Woke up feeling great after doing @cryousa last night. My legs were heavy and body just sore but only 2 minutes in here and definitely was better than any ice bath and faster!

Cryotherapy constricts blood vessels and heightens your metabolic rate, the rate of energy your body expends in a given period. The benefits include reduced swelling and increased tissue breakdown.

After a cryotherapy session, underlying tissues warm up, causing a return of faster blood flow, which helps return fresh cells for efficient recycling of the body resulting in suppressed inflammation and flushed out muscles.

There are @cryousa facilities at the Michael Johnson Performance Center and in Dallas. Take advantage of an open house! For locations near you check out http://www.cryousa.com/location_all.html or follow on Twitter and IG @CryoUSA

How to do a push up

October 14, 2014Leave a comment

Push ups are great full body move. They require not only upper body strength from chest and shoulders but also the core, glutes and legs for stabilization and good form throughout the move. So many people end up doing push ups wrong thus putting them at risk for injury.
Here are two modifications that will help you gain the strength needed for regular push ups.

Move 1: one leg push up

Start with knees on the floor but as you lower yourself straighten one leg. This move helps strengthen your core, helps prevent low back sag and replicates the form you’ll want to have during a regular push up.

Move 2: power up push up

This move is a step closer to a regular push up. It allows you to practice lowering yourself with no assistance but placing knees on for at bottom of move to press up, power up, through chest. Again this move helps with proper form and technique of av regular push up.

Try incorporating these moves 3-4 times a week and I promise you’ll gain the strength needed to do a regular push up with good form and technique!

You vs You

October 9, 2014Leave a comment

Everyone is at a different place in life and same goes for fitness – everyone is at a different place. Everyone has struggles and successes so when you see someone that is where you want to be, before you take even a second to get discouraged – know that someone is looking at you, wishing they were where you are. STOP COMPETING – just try to get better than YOU were yesterday.

Take pictures, take measurements, keep a fitness journal and track YOUR journey. Scales can be very misleading so ditch the scale and look in the mirror – that’s your competition.

Get fit while watching your favorite sports!

October 5, 2014Leave a comment

With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪

So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!

There’s always time to make to for fit!

Go O’s and Redskins!

Depressed? Go Exercise!

September 30, 2014Leave a comment

There are many studies showing a direct correlation between happiness and physical activity. Here are some facts about physical activity.

Releases endorphins
- Endorphins are those “feel good” chemicals that are produced from cardiovascular exercise. The body has positive reaction to exercise naturally so that feeling after you get through a tough workout out–yeah those are endorphins!
Increases serotonin levels
- Having low levels of serotonin has been connected to depression, but guess what naturally increases serotonin levels….yep-EXERCISE! Serotonin affects your mood, ability to sleep and your appetite. So get moving and release those good natural chemicals!
Improves sleep
- Lack of sleep, restless nights and insomnia are effects of depression. Exercise releases endorphins and serotonin chemicals for “feel good” result and sleep aid but also your body will need rest with the increase activity level you are physically and mentally spent which will allow you to relax and get quality shut eye!
Distraction
- Now that you are feeling good (endorphins) and sleeping well (serotonin) you are able to focus on you and the natural positive chemicals being released in your body preventing negative or discouraging thoughts that are common with depression.

Exercise has many many positive side effects – do yourself a favor and get moving!

Reference

Dessert: Skinny Pumpkin Cheesecake Brownies

September 27, 2014September 27, 2014Leave a comment

NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

Remember living a healthy lifestyle doesn’t have to boring and plain! Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Attitude is key

September 25, 2014September 25, 2014Leave a comment

I found this online somewhere and love the message. You can be the smartest or the hardest worker but the number one thing you need to be successful is your attitude! 🙌🙌
If you believe in yourself and whatever you are trying to do – nothing can stop you! 👊👏
So no more negative or discouraging thoughts🙈🙉🙊change your attitude💃💃 and change your outcome!😎😎

maketimeforfit

There's always a way to Make Time For Fit

Tag: certified personal trainer