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Tuesday, June 30, 2015
No-Excuses Bodyweight Workout Challenge http://ift.tt/1ehZ3hK
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Oatmeal cookie blueberry crumble http://ift.tt/eA8V8J
This post is sponsored through my partnership with Bitsy’s Brainfood. We have our beach routine down to a science (for now, haha). We all splash and play in the waves, the Pilot will take Liv out into the water to swim (I usually won’t get in past my knees unless the water is warm. I’m […]
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2 Weeks to the Aisle: Your Bridesmaid Shape-Up Plan http://ift.tt/1KoYQpf
When you're supporting the bride on her big day, you want to look and feel your very best, too! Even with the best intentions to shape up slowly over time, things don't always go as planned, but it doesn't mean you need to throw in the towel altogether. Consider the following steps your two-week bridesmaid action plan. If you stay consistent for just 14 days, you will feel your very best once the wedding day arrives.
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3 Laundry Detergents That Will Clean Even the Funkiest Workout Clothes http://ift.tt/1Iri9y7
When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
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Over 1,000 Mud Runners Get Sick After Possibly Ingesting Feces http://ift.tt/1GXzXyL
As mud runs are becoming increasingly popular, they're giving us more reasons not to do them. It was scary enough to read about the woman who went blind in one eye after doing a mud run, and now over 1,000 people who did a mud run in France contracted norovirus, a highly contagious virus that causes vomiting, diarrhea, and stomach pain. A French regional health agency confirmed that the mud run is what caused the participants' sickness, and that the virus "is known to be the leading cause of acute gastroenteritis in adults," aka stomach flu. I've never done a mud run, but I can imagine how easy it would be to accidentally ingest mud as you're running through it, which is likely what happened here. What's even worse is that "some runners took to Mud Day's Facebook page complaining that sections of the course smelled distinctly of horse manure," UPI reports.
These are certainly not the first incidents to link mud runs with health complications. The CDC notes similar occurrences and adds, "These races are commonly held in rural areas. If these areas were used for animal grazing, the soil could be contaminated with germs (bacteria, viruses) like E. coli, norovirus, and Campylobacter from the animal feces (poop). And, somehow, those germs can get into people's mouths."
Anyone else thinking of opting out of this trend and sticking with a good old pavement run?
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Detoxification 101: What Is It, Why It’s Useless, and How to Do If Effectively http://ift.tt/1NtwHxd
A pleasant primer about what detoxification is, what it does, why it's unnecessary, and what you need to know about your body to demystify detoxification.
The post Detoxification 101: What Is It, Why It’s Useless, and How to Do If Effectively appeared first on A Black Girl's Guide To Weight Loss.
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How to Host a Better Barbecue: Tips From the Nutrition Pros http://ift.tt/1RR5yVz
Let's celebrate barbecue season! Dietitian Julie Upton, MS, RD, of Appetite For Health, has all the tips for hosting a fun and healthy barbecue.
Use these good-for-you grilling tips for your Fourth of July barbecue. Your guests will thank you!
Eight in 10 Americans will be hosting or going to a BBQ this Fourth of July holiday, making it the most popular grilling day of the year. While grilling is considered one of the healthiest and tastiest ways to cook, a typical cookout menu of burgers, brats, and dogs, served alongside mounds of creamy sides, can be a diet disaster. In fact, you could easily scarf down more than 2,000 calories - and two days' worth of harmful saturated fat. Holy smokes!
Serve Smokin' Veggie Starters
Instead of munching on high-calorie fried chips and dips, serve a tray of mixed veggies with healthy dips like hummus and the walnut- and red-pepper-based muhammara. If you want a chip, serve whole-wheat pita chips.
Slimmed-Down Sides
Traditional cookout sides - coleslaw and creamy potato salad - can pack in more than 350 calories per cup, so go with a lighter, veggie-rich Mediterranean-style pasta salad. While cooked pasta has a low glycemic index because it's a complex carb, when the starch is heated then cooled, the glycemic index drops even lower, which keeps your blood sugar levels stable and increases satisfaction. Here are two recipes to try.
Even the most veggie-averse guests will enjoy grilled veggies because the intense heat brings out the natural simple sugars in the veggies. Kebab them for convenience and use mushrooms, onions, Summer squash, asparagus, and bell peppers. Be sure to cut the veggies into similar-sized pieces and toss with olive oil, salt and pepper, fresh squeezed lemon, and herbs before grilling.
Marinate Like a Pro
If you're grilling beef, chicken, fish, or veggies, be sure to marinate it first. Marinades amp up flavor, act as a tenderizer, and help reduce the formation of harmful, cancer-promoting compounds called heterocyclic amines by as much as 88 percent, according to one study.
Build a Better Burger ( . . . or Dog)
A typical cheeseburger can pack in 500 calories or more, while a hot dog or brat with all the fixings has more than 400 calories. Biting into a turkey breast burger in place of ground beef will trim more than 100 calories and 5.5 grams of saturated fat from your burger. Enjoy with whole-grain buns for the fiber and antioxidants they provide.
Decadent Guilt-Free Desserts
For something sweet, in-season fruit is the perfect choice. I use whatever is in season, and Summer is full of fresh picks, so there's really no excuse for not serving fruit-based treats. Summer stone fruit is great when grilled, including peaches and nectarines. And for a red, white, and blue option, try a berry trifle made with strawberries and blueberries, Greek yogurt, and angel food cake.
Sip Smarter
If you want to be bathing suit ready all Summer, stick with calorie-free options like water as much as possible. Limit alcohol because summery frosty drinks can be shockingly high in calories and added sugars (a single margarita can pack in more than 300 calories!), and the ethanol stimulates your appetite and makes you crave high-calorie foods. If you really want an adult beverage, stick with ultralight beer as they range from about 55 to 100 calories per bottle or have distilled spirits with a calorie-free mixer like sparkling water.
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Heart Rate Variability and Sleep: How we are wired to sleep, part 3 http://ift.tt/eA8V8J
Well kids, our time together is almost over. This is the third and final blog about how we are wired to sleep, what happens when things go wrong, and what steps you can take to fight back. I hope you have already learned some useful information, put it to use, and that those of you… Continue Reading
from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1LAQuvC
from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1LAQuvC
An Open Letter to First-Time SoulCyclers http://ift.tt/1NvjuDy
Dear First-Time SoulCycler,
Welcome! I know there is a ton of hype about this indoor-cycling craze, so bravo for signing up and taking the plunge. I can go on for days singing the praises of this stellar workout that truly changed my life. It helped me get through a breakup, start waking up earlier, and lose the extra weight I had been holding on to since starting a desk job. When I'm having a tough time or feeling out of sorts, I know that sweating it out on the bike and pushing my body to the max with a stellar soundtrack makes everything feel a little lighter. SoulCycle is known to cause a state of euphoria, but it does not come at a cheap price, so if you get hooked, a portion of your income will be tithed to the tribe from now on. When I am paying $30 per class in San Francisco, I want to have the best workout possible. And a lot of that has to do with you, my sweet SoulCycle newbies.
In every studio, a list of five rules is plastered on the walls. Most are pretty obvious, but the last one is where people tend to get tripped up: "There is a direct correlation between your energy and your neighbor's ride. If you want to do your own thing, please don't ride in the front row." If you haven't been hitting up SoulCycle classes for a while, this language can be a little confusing. "Doing your own thing" may translate to paying no attention to the beat or skipping the strength-training portion of class, but in SoulCycle, there is great emphasis placed on moving together on the same foot, as a pack, which can be difficult for first-timers.
I get it: I sound like that episode of Unbreakable Kimmy Schmidt (pictured) where Kimmy has to earn her right to ride up front or in the first episode of Bravo's new (awesome) scripted series Odd Mom Out where Jill is called out by her instructor for not keeping up. Sure, these are both parodies of die-hard indoor-cycling culture, but there's some truth here for those of us who are die-hard front-row riders, so hear me out. Not every bike has clear view of the instructor, and front-row riders help the instructor keep the beat and lead choreography for the entire class. They're the first people to pop up and motivate the group when everyone else is fading. I've been in classes where the first row is filled out by regulars and others where it's a ton of new people, and when the front row is off, lots of people don't know the f*ck is going on.
You have the right to sit wherever you want, future SoulCycler, and if you feel it's absolutely necessary to be up front to get the most out of your first time, you do you. I just hope there's someone a little more seasoned on either side of you, so that the people behind you, and the people behind them, and the people behind those people can also catch the beat.
All my love,
The Girl on Bike Six
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Simple Guide to Clean Eating at Restaurants http://ift.tt/1U4A7Lz
- How to eat clean at restaurants - Cooking Light
- 13 things girls who practice yoga do but will never admit to - Women's Health
- The 1,500-calorie diet plan to help you score your dream Summer body - Shape
- Flat abs without a single crunch, plank, or burpee - Self
- Yoga poses that boost metabolism - Health Magazine
- 5 habits of people who find time for themselves - Real Simple
- How to decide if yoga or Pilates is right for you - HuffPost Healthy Living
- Easy smoothie recipes with only 3 ingredients - Fitness
- 40 things you've been doing wrong all your life - POPSUGAR Smart Living
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Get Ready! Our No-Excuses Workout Challenge Starts Tomorrow http://ift.tt/1R1Otx5
You can stay fit no matter where you are with our No-Excuses Workout Challenge starting July 1. With no equipment required for this monthlong workout plan, you can participate in the challenge no matter where your Summer travels take you. No workout is over 30 minutes, so once again, no excuses. Plus, you can follow the challenge on POPSUGAR Active our iPhone app. Seriously! The challenge is so easy to follow, all you need to do is sweat.
Sign up here and we will send you an email to kick it off.
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Precommitment Is Powerful, or Why You Should Be Like Odysseus http://ift.tt/eA8V8J
Most of the time, we wield willpower like a holstered gun with the safety off. Temptation rears — an ice cream bar, perhaps — and we whip it out, firing blindly and wasting more than a few bullets in the process. The temptation is beat back, and the ice cream goes uneaten, but the willpower […]
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from Mark's Daily Apple http://ift.tt/1FNh5yk
Episode 276 – Katy Bowman – Move Your DNA Q&A http://ift.tt/eA8V8J
Download Episode Here Featuring guest: Katy Bowman http://ift.tt/1ehXp9M http://ift.tt/1dN06SQ Facebook: http://ift.tt/1vJZKou Twitter: https://twitter.com/AlignedandWell Check out Katy’s book Move Your DNA Questions: [8:23] Best footwear for hard surfaces Artur says: I just heard Ben Greenfield mentioning on other podcast standing matt called Kybounder, which was developed to strengthen feet muscles. The same company also… Continue Reading
from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1HrDFlt
from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1HrDFlt
5 Ways to Sneak Healthy Foods in Every Day http://ift.tt/1IppdLE
We partnered with Chobani on this post that gives a new perspective on foods you should be eating every day. Grab a Chobani Simply 100® for a delicious way to stay healthy and strong!
Hitting your daily requirement of fruits, vegetables, and proteins should be easy, but busy days can result in not hitting healthy-eating goals. While the recommended serving per person varies depending on age and gender, you can boost your intake in deliciously sneaky ways.
- Oranges: Fresh, tart, and filled with a big boost of vitamin C, oranges promote healthy living, but sometimes one a day doesn't happen. These DIY vitamin C gummies are your deceptively healthy solution. Made with fresh orange and lemon juice, the gummies are irresistible thanks a cute silicon mold. Keep these babies in a small sealed container in your purse and pop one after lunch every day. It's a sweet - but healthy! - way to end your meal.
- Greens: Dark, leafy greens offer tons of healthy goodness from being rich in fiber and containing wonderful, disease-fighting phytonutrients. Toss spinach or kale into your morning smoothie for a bright flavor; replace romaine with dark, leafy greens in salads; or add a handful of spinach leaves to your tomato sauce.
- Greek yogurt: We all know how important calcium is for our bones, but you could get tired of the same old yogurt and granola combination day after day. Kick things up a notch by including a Chobani Simply 100® in this chai vanilla smoothie that combines the good stuff like calcium, fiber, and protein without any artificial sweeteners, along with the calming benefits of chai. Streamline your morning smoothie process by making frozen smoothie packs. Grab one in the morning, toss in a blender, and go!
- Nuts: Swapping raw chopped nuts for croutons adds crunch, healthy proteins, and heart-heathy fats to your salads; it's a healthy swap that's a no-brainer, especially if you're cutting out gluten. Toss a handful of raw almonds in your morning smoothie for a protein boost or sprinkle over frozen yogurt as an after-dinner treat. Beat afternoon snack attacks and make your own trail mix, which is a great grab-and-go breakfast, too.
- Fiber: If you're looking to lose those last few pounds, adding more fiber to your diet is a must. You need 25 to 30 grams of the good stuff to keep you feeling full longer while keeping your digestive system happy, and there are so many delicious options. Chia seeds, raspberries, avocados, and pears are packed with fiber and can easily be snuck into desserts or your everyday eats. Make raspberry protein balls, whip up some chia seed pudding, or simply add avocado to your salad.
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Monday, June 29, 2015
5-Ingredient Healthy Breakfasts to Make Your Mornings Easier http://ift.tt/1IoSkP8
There's nothing worse than getting excited about a recipe and seeing a laundry list of ingredients you don't have on hand - especially when it comes to breakfast! Keep breakfast simple with these sweet and savory breakfasts that all clock in at five ingredients or fewer. Some can be made the night before, others come together right before you're ready to eat, but they're all easy to make and totally delicious.
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Yoga Journal LIVE: San Diego Recap http://ift.tt/eA8V8J
Hi friends! Hope you’re having a wonderful afternoon. So glad you’re stoked for Week 3 of Summer Shape Up! Even though my teaching schedule makes it difficult to follow along all of the workouts, I’ve been adding the meal ideas into our own plan. This past weekend, I was given the opportunity to learn and […]
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As If Burpees Weren't Hard Enough, These Variations Will Work You Even More http://ift.tt/1GLyEAD
Oh burpees. We HATE love you so, so much. To grow your love even more for the blessed basic burpee, here are some kick-butt variations to add to your routine to make you fall deeper than you ever could have imagined.
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Don't Get Ticked Off! Easy Ways to Prevent Lyme Disease http://ift.tt/1IHELX0
If you're the outdoorsy type - and I don't mean sipping cocktails on your patio - chances are you've come in contact with a tick or two. Blacklegged ticks, also called deer ticks, are the ones to watch out for since they carry the Borrelia burgdorferi bacterium, which causes Lyme disease. Seventy to 80 percent of people will develop a rash that looks like a bull's-eye within three to 30 days of being bitten, and other symptoms include severe headaches, dizziness, heart palpitations, neck stiffness due to meningitis, joint pain and swelling, and shooting pains. Antibiotics can cure most cases, but some patients will later develop complications, such as Bell's palsy (loss of muscle tone on one or both sides of the face) or other neurological complications, joint pain, or fatigue, when not treated in time.
Image Source: POPSUGAR Photography / Ericka McConnell
Any way you slice it, Lyme disease is not something you want to bring home from a hike or trail run. The best thing you can do is take some simple precautions to prevent those bugs from infecting you, and here's how.
- Stick to the trail: Ticks hang out in moist, humid grassy areas, so you can decrease your exposure by hiking, running, or biking on the clear, dirt trail. Avoid tromping through high grass, piles of leaves, and bushes.
- Sock it to me: Wearing pants is probably not an option when working out in the Summer heat, but you can keep your lower legs protected by wearing socks that cover your shins. It's not exactly the most attractive, but it definitely beats joint pain, dizziness, and a skin rash.
- Go for the chemicals: I'm always a fan of using all-natural products, but when it comes to protecting yourself against ticks, when used properly, DEET is your best bet. Spray small amounts on your clothes, and choose products with low concentrations of DEET for your skin. As soon as you get home, strip down and hit the showers.
Image Source: Flickr user fairfaxcounty
- Know your enemy: While in the shower, it's a good time to do a tick check. Look for a small dark-brown bug with eight legs, and check everywhere including your armpits, inside your belly button, and in your hair. If you discover an embedded tick, remove the tick using fine-tipped tweezers, grabbing the tick as close to its head as possible and washing the affected area of your skin with soap. You can also use a tick-removal tool. If it's removed within 24 hours, your chance of contracting Lyme disease is pretty small.
RELATED: Avril Lavigne Gets Emotional Talking About Her Experience With Lyme Disease
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This Woman Did a Mud Run - and Went Blind in 1 Eye http://ift.tt/1FLsDSL
When you sign a waiver form, are you really understanding all the risks? From our friends at Women's Health, see how Brittany Williams's mud run caused much more damage than she ever imagined. Both sad and terrifying, it is a reminder that not everything goes as planned - even if you think you know what you signed up for.
When you register for a race, you sign a waiver for a reason: with fitness achievements come risks. That's obviously more so the case for some races than others, though, and mud runs are definitely up there in the danger department.
We've reported on the perils of mud runs before-from fever and diarrhea to burns to paralysis. Now, unfortunately, another hazard has been added to the list: a young mom says that bacteria from a mud run left her blind in one eye.
RELATED: The Dangers of a Mud Run
Brittany Williams participated in a mud run in Texas with her fiancé earlier this month. Afterward, she started experiencing severe pain in her left eye, as well as vision loss, according to a GoFundMe page that has since been set up for her.
"My eye started hurting, like maybe I've got mud or some debris in there," she told CBS DFW. "When I opened my eye, it was just like white. The whole room was white."
RELATED: Turns Out Mud Runs Can Be Seriously Dangerous
According to her GoFundMe page, she learned from a visit to the emergency room that she had "several abrasions on her cornea and what looked like a chemical burn-that she had a very slim chance of ever seeing out of that eye again." She's since spent a week in the hospital and racked up $100,000 in medical bills, reports CBS DFW. (She has two jobs but opted out of health insurance.)
Watch Brittany further explain her injury-and see it for yourself-in CBS DFW's video below. Warning: it's pretty gruesome.
RELATED: Know This Before You Do a Mud Run
Still interested in giving a mud run a go? Make sure you know these facts and bring along these essentials first.
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The Truth About Swallowing Pool Water Will Gross You Out http://ift.tt/1efhlA8
When we swallow a little pool water while swimming, we usually brush it off without a second thought. Chlorine kills all germs immediately, right? Unfortunately, that's not the case, and the Center For Disease Control and Prevention reports that germ-filled pools are causing a large increase in recreational water illnesses (RWIs) "caused by germs spread by swallowing, breathing in mists or aerosols of, or having contact with contaminated water in swimming pools, hot tubs, water parks, water play areas, interactive fountains, lakes, rivers, or oceans."
Yes, chlorine does kill harmful germs that make us sick, but what many people don't know is that it takes a longer amount of time to eliminate certain bacteria growth. For instance, the CDC says the most common RWI is diarrhea, which is caused by a common parasite in pools called cryptosporidium ("crypto" for short). Even in properly disinfected pools, crypto can last for days! This water-related illness became so common that from "2004 to 2008, reported crypto cases increased over 200 percent." So, if you find yourself with an upset stomach this Summer, it might not actually be from an undercooked hamburger.
As if we weren't grossed out enough by the news that chlorine is not what makes our eyes red in the pool (it's urine!), now we're going to be extracautious in public areas like water parks and pools - especially in mysteriously warm areas.
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Your Guide to Choosing the Best Lean Proteins http://ift.tt/1RMMXKt
One of the best ways to see weight-loss success? Loading up your plate with protein. In fact, many trainers and nutritionists recommend at least 20 grams of protein at breakfast, which should be within 30 minutes of waking for the best weight-loss success. But not all protein is created equal; when searching for the best way to fuel up, you should always opt for the lean protein options. But what exactly qualifies as a lean protein?
According to the USDA, lean meats contain less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving. In general, beef cuts like roasts, top loin, top sirloin, and shoulder are the leanest cuts of beef, while cuts like pork loin, tenderloin, center loin, and ham are the leanest cuts of pork. When it comes to choosing poultry, opt for skinless breast meat or turkey cutlets for less-fatty options like thigh meat. For more on how to choose a lean cut of meat, read this list on the leanest cuts of red meat like bison, lamb, and veal.
Many types of seafood are also considered lean even though their fat content may be high. That's because seafood is a great source of unsaturated fats, the "healthy fats" that help keep your heart and brain healthy and fight belly fat as well. When choosing seafood, look for sustainable choices that are high in omega-3 fatty acids, like salmon, trout, or herring.
Lean protein isn't just about choosing the right cut of meat, however. There are plenty of vegetarian sources that make a prime protein source, like beans, quinoa, tofu, and unsalted nuts. In fact, switching out your meat routine just once a week may help you be healthier by reducing your risk of diseases like cancer. Don't always equate protein with meat; there are many other foods that are sky-high in protein. Use this list of high-protein meats, dairy products, and plant-based foods to help you decide which protein is right for you; be sure to pay attention to the fat content as well.
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15 Problems Every Fit Girl Encounters During the Summer http://ift.tt/1QZFqga
- 15 problems fit girls have during Summer - Shape Magazine
- 7 scientifically backed ways to boost your metabolism - Real Simple
- 4 minutes to perfectly toned tank-top arms - Self Magazine
- 17 easy ways to burn calories this Summer - Health
- The playlist that'll make even your toughest workouts less intimidating - Women's Health
- The 7 best calorie-burning workouts - Cooking Light
- The surefire way to never be dehydrated ever again - YourTango
- This 6-ingredient grilled corn recipe will become a Summer staple - POPSUGAR Food
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Summer Shape Up 2015: Week 3 Workouts and Meal Ideas http://ift.tt/eA8V8J
Hi friends! Happy Week 3 of Summer Shape Up! Thank you so much for all of your awesome check-ins this past week. Way to crush it! Keep up the awesome intensity and hard work. It’s hard to believe we’re halfway through! For all of the Summer Shape Up details, check out this post. Before we […]
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from The Fitnessista http://ift.tt/1FKcYD9
Dear Mark: Vitamin D for Babes, Ingredient Bait and Switch, and Kettlebellin’ for Strength or Cardio? http://ift.tt/eA8V8J
For today’s edition of Dear Mark, we’ve got a three-parter. First up is a controversial topic: vitamin D supplements for breastfeeding babies. Do they need it? Can they get enough through mother’s milk? Or is there another, better method for ensuring optimal vitamin D levels in breastfeeding infants? Next, what’s my take on the ol’ […]
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from Mark's Daily Apple http://ift.tt/1HrZp2y
How Trista Lost Over 60 Pounds and Became a Bodybuilder in the Process http://ift.tt/1TZMJDH
Before Trista Elaschuk became a successful bodybuilding competitor, she endured years of diets that just didn't work. "I struggled with weight my entire life and went on my first diet at the age of 16," she told us. "This started the cycle of yo-yo dieting that would continue into my 20s." It wasn't until she was introduced to weight-lifting that she really saw results and changed her lifestyle for good. Read on for Trista's story, from how she lost the weight to what it really takes to be a professional female bodybuilder.
Trista: Before
POPSUGAR Fitness: What made you decide to start?
Trista Elaschuk: In 2006, shortly after I graduated from high school, I topped the scale at 195 pounds. I knew I had to made a change. I joined Weight Watchers and was able to take off 50 pounds. The problem was I wasn't committed to making a full lifestyle change. After six months, I stopped attending meetings and slowly fell back into old habits. Those old habits caused me to put the weight back on and before I knew it I was back up to 185 pounds.
At the age of 24 I realized I needed to make a change. I was unhappy and most importantly I was unhealthy. I didn't enjoy life to the fullest and I knew my weight was holding me back from reaching my full potential. I decided to join Weight Watchers again and commit to transforming my life. After losing 20 pounds I felt I needed to step it up a notch and join the gym. I started running on my treadmill but was extremely intimidated by the weight room. After about a month attending the gym regularly, I met my boyfriend, Kale, and he introduced me to bodybuilding. I was hooked.
Shortly thereafter we attended our first bodybuilding competition on a double date. I was so inspired and motivated by these women on stage and knew I had to be one of them. I decided to hire a coach and bust my butt in the gym! After a 23-week prep, I stepped on stage and placed 3/15 in the Southern Alberta Bodybuilding Championship. I was elated. This was what I was meant to do and I couldn't wait to step on stage again!
Trista: Before
PS: What's your favorite way to work out?
TE: I love strength training. Lifting heavy weights is so empowering and I love feeling the muscles contract and work. It doesn't get much better than that. Women should not be intimidated to lift heavy, it is such an empowering feeling and the results are extremely rewarding!
PS: What's your weekly exercise schedule?
TE: I wake up every morning at 4:30 a.m. and do 60 minutes of cardio on the stepper in my basement.
Monday - circuit training
Tuesday - leg training
Wednesday - back training
Thursday - shoulders
Friday - chest
Saturday - legs and arms
PS: How do you keep workouts exciting?
TE: I change up my workout routine every month. I go into the gym with a piece of paper for every day and stick to the schedule, even if I don't like training that specific muscle group, I always stick to the plan and never waver.
Trista: After
PS: How much weight have you lost?
TE: I have lost 65 pounds
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
TE: Shopping!! I love shopping now, I am confident and can pick out any of the clothes on the rack. It is such a rewarding feeling knowing you don't have to hide behind big, oversize clothes anymore!
PS: How do you track your weight loss?
TE: I have weekly check-ins with my coach. She helps keep me accountable in the off season and while during prep. She takes my measurements and makes adjustments to my diet accordingly.
PS: What's a typical day of meals and snacks?
TE: Meal 1: 1 cup egg whites, 1/2 cup oats, 1/2 banana, 1 teaspoon vanilla, stevia to taste, cinnamon, cook on the stove top like oatmeal. When cooked add 1 tablespoon peanut butter, topped with Walden Farms chocolate syrup
Meal 2: 10 oz. plain fat-free Greek yogurt sweetened with stevia, 3/4 cup blueberries and 1/2 cup all bran, with 1 tablespoon hemp hearts
Meal 3: 4 oz. chicken breast with 1 cup green beans and 1 tablespoon olive oil
Meal 4: 4 oz. chicken breast with 4 oz. cooked yams and 1 tablespoon olive oil
Meal 5: 4 oz. chicken breast with 1 cup cooked peppers and 1 tablespoon olive oil
Meal 6: 7 oz. fat-free plain Greek yogurt mixed with 1/2 scoop chocolate casein protein powder
Trista: After
PS: What's the range of calories you eat per day?
TE: The meal plan I provided is a typical day in the off season. The calories range from 2,100-2,500
PS: What are the healthy staples that are always in your fridge?
TE: Plain fat-free Greek yogurt, egg whites, chicken breast, cucumbers, peppers, Walden Farms sugar-free, calorie-free syrups (they make everything taste better).
PS: How do you strategize for meals out?
TE: I always have a look at the menu online before heading to the restaurant. I decided what I'm going to order before we get there, so I'm not tempted by the other options on the menu.
PS: What advice do you have for anyone starting out on a weight-loss journey?
TE: Trust the process and don't expect it to happen overnight. The weight didn't come on in one day and it won't come off in one day. It takes time but it's worth it! One of my favorite quotes that helps push me through tough days is "Do something today that will get you closer to where you want to be tomorrow."
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Sunday, June 28, 2015
4 Protein-Packed Dinners For a Postwork Gym Session http://ift.tt/1LCNY8Y
A strenuous postwork gym session is sometimes a must when trying to fit a workout into a 9-to-5 schedule. One of the biggest problems? Arriving home late and having to figure out what's for dinner. Instead of grabbing whatever is in sight or ordering takeout on the way home, a little planning - and a lot of protein - will go a long way.
Bean Burger
Image Source: POPSUGAR Photography / Jenny SugarA riff on a traditional veggie burger, this bean-and-grain-based spicy chickpea, barley, and quinoa burger offers over 16 grams of protein. This recipe is easy to prepare; just make sure you have all these grains cooked in advance.
Vegetarian Chili
Image Source: POPSUGAR Photography / Michele FoleyYou won't miss the meat in this recipe for smoky tofu chili with black beans. Prep a big pot of this stew a day in advance and enjoy a heaping helping after an intense workout.
Baked Eggs in Avocado
Enjoy breakfast for dinner with a baked egg in avocado that offers more than 15 grams of protein per serving. Top off your avocado with leftover fresh herbs or a little hot sauce for an extra kick.
Roasted Salmon
Image Source: POPSUGAR Photography / Lizzie FuhrThis one-sheet salmon supper is an ideal meal to enjoy after a tough strength-training session. From prep to plate, it comes together in 15 minutes, and it offers 47 grams of lean protein.
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Weekend Link Love – Edition 354 http://ift.tt/eA8V8J
Summer is here and grill season is upon us! As an early 4th of July present, I’m giving away a FREE copy of my Primal Blueprint Healthy Sauces, Dressings and Toppings hardcover cookbook with every Primal Kitchen™ Mayo 3-pack order. Simply add both products to your cart and use coupon code FREEDOM to get the […]
from Mark's Daily Apple http://ift.tt/1dqmPax
from Mark's Daily Apple http://ift.tt/1dqmPax
The Best Beginner Workout - No Equipment Needed http://ift.tt/1HpiAu3
Strength training is key to living a fit life, and we are here to help you master the fundamentals. This is a 15-minute workout we designed for beginners, but anyone will benefit from this full-body sweat session. We will teach you the moves and the modifications you need to build strength and great form. Best of all, you don't need any fancy equipment for this workout, just a sturdy chair. Press play, and let's get started!
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Saturday, June 27, 2015
Thick & Creamy Labneh http://ift.tt/eA8V8J
Labneh is a type of Middle Eastern “cheese” made from strained yogurt. Thick and creamy with a mild, tangy flavor, labneh is typically served as a spread or dip. Although labneh can be found in many grocery stores, it’s also really easy to make at home. And if you make it with organic, full-fat cultured […]
from Mark's Daily Apple http://ift.tt/1NmFPD2
from Mark's Daily Apple http://ift.tt/1NmFPD2
The 300-Calorie-Burning Walking-Jogging Workout http://ift.tt/1GQFbMD
If you're just starting a workout routine, doing gazelle-being-chased-by-a-lion sprinting intervals will be just as painful as they sound. Ease into it by doing a brisk walking workout that includes short and slow jogging intervals. This lower-impact workout is not only great if you're a beginner, but those expecting or getting over an injury - or even runners who want to take it easy one day a week - will also love this plan.
This 60-minute workout alternates between walking briskly and jogging slowly, and you'll burn just over 300 calories.
| Time | Speed (mph) |
Calories burned |
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