H.I.I.T. High Intensity Interval Training

Some of you may be familiar with high intensity interval training (HIIT) if you're not HIIT describes any form of training that has one alternate between bursts of intense activity and periods of less intense activity, or even rest. An example of this would be sprinting on the treadmill at 90% of your max heart rate followed by an interval of a moderate intensity around 60-70% of your max heart rate.

Why is HIIT the new thing? How does it benefit you? Let me explain...

HIIT was developed by track coaches to better their athletes cardio endurance and has crossed over into the fitness community due to it's fat burning benefits. It has been found that HIIT has better fat burning capacity than most cardio programs out there. HIIT training is a better calorie burner throughout the workout which will improve your body's ability to metabolize fat for fuel through it's EPOC (excess post exercise oxygen consumption) after your workout is over.

Gluten & Wheat vs. The World

Many of us have been suckered into the belief that wheat products are healthy, full of fiber and nutrients. Did you know that if a loaf of good ol' wheat bread is not labeled "100% Wheat Bread" chances are you are eating bread that is chock full of added molasses to give it the desired 'wheat' coloring? I find this super unsettling, that not only would food manufacturers do this to us, but that they would give us false hopes when we are attempting to better our lives and wellness. After reading more, you may find it unnecessary to keep bread and wheat products in your diet all together.

Gluten (from Latin 'gluten', GLUE)  is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. - Gluten also takes between 3-4 months to move through the body, this paired with our arch nemesis, wheat, sets us up for a dangerous track on our fitness journeys.

Wheat bread is totally different than what it used to be, and wheat can be found in everything from vodka to lip stick to the seals on envelopes. Two slices of wheat bread can raise your blood sugar more than two tablespoons of table sugar - YIKES! Gluten is also more likely to cause inflammation within the body and also holds a lot of responsibility for America's rise to obesity and diabetes.

Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats. There are 21 million cases (possibly more) of Celiac disease as well as other gluten related issues affecting Americans. 99% of people who have gluten in tolerances are NOT diagnosed.

Another problem with gluten, is similar to all things bad for you, it's also addicting. Gluten contains 'exorphins' which give us the endorphin rush feeling of a runner's high, which bind to the receptors in your brain causing the addictive tendencies of a crack addict. Hence, there are reasons why people never choose to binge on broccoli, but will on cookies & cake. 

This might be an information overload, but just make certain you know how to read a nutrition label, know what is in your food, and find out what foods you may be sensitive to. Not only is getting your food sensitivity levels important for hitting your fitness goals, but it can also aid in overall health and functionality.

Eat Clean. Train Mean. Get Lean.

Working in the fitness industry I've come to find that typically, when it comes to goals, nearly everyone mentions that they want to "tone up". Usually what I find also is that this means something differently for everyone. What does being "in shape" or "toned" mean to you? Is it a part of your goal?

Defining what you are looking for or what your goals mean to you is extremely crucial in finding which path to take to get you there. Being as specific as possible is going to help make your goals measurable and keep your motivation up! If you are new to working out, or need assistance in nutrition, it would be in your best interest to find someone who is professional and has the knowledge to share with you. Keep in mind your body/nutritional needs will be specific to you so it's important to find someone to guide you on your fitness journey to a healthier and happier life. Results are a lifestyle change, not something that will occur through a magic pill or happen over night. So remember to be patient, loving and kind to yourself as you are going through all of the changes.

Writing down positive sayings or mantras and keeping them in places you view often will also assist in keeping your positive, go-getter attitude running high. Also, I've kept some flash cards with mantras written on them in my pocket throughout the day for a little pick-me-up and it works great. So, make sure to write your goals as specific as possible (either save them with pen and paper or electronically), track your progress (measurements & photos), seek assistance if necessary, and keep your chin up because you are well on your way to a healthy, fit lifestyle.

Summer *Kale* Recipe

This summer I have been hooked on kale salads. Kale is a nutrient-dense super food containing a high potency of vitamin A, vitamin C, vitamin K, copper, potassium, iron, magnesium, and phosphorus. This leafy green has been linked to many anti-cancer health benefits and is rich in antioxidants. 

I recently came across this recipe for Summer Kale Salad. I guarantee you will not be disappointed you tried it!

Ingredients:

4 Cups fresh kale leaves, shredded

1/2 honeydew melon, diced

1/2 Cup sliced almonds (optional)

1 Cup blueberries

Juice of 1 lemon

1 tbspn honey

2 tbspn olive oil

Sea salt & cracked black pepper to taste

1. In large bowl drizzle 1 tablespoon of olive oil over kale and massage (yes, massage your kale) with your hands for 5 minutes.

2. Add melon, blueberries and almonds to the bowl.

3. In another small bowl, whisk together remaining ingredients and pour over kale. Toss to combine. Let stand in the fridge for at least 15 minutes prior to serving.

Back in Action!

I apologize to everyone for my break in blogging. Life happens and I let other obligations take priority to time I could have spent writing to ya'll. :) For many of us, I know this typically happens with gym routines, meal planning, and overall fitness/health goals. The key to success in all aspects of life is MAKING time and MAKING priority for what is important. Needless to say, I am back in action with my blog and I'm going to be finding my balance again with everything that keeps me on track, focused, happy and healthy.

How has your progress been coming along with your fitness goals? Another motivator to keep your focus is to track everything. From your workouts to your measurements. I would highly suggest to take pictures of your progress, log your meals and workouts, and watch your results happen. With your dedication, motivation, and hard work anything is possible!

The Power of Yoga

Yoga has been around for over 5,000 years and could be considered a 'trend' in the fitness industry; however, are you aware of all of the great health benefits created through getting your Yoga on?

'Asanas' are yoga poses which usually include a breathing pattern as well as a form of meditation. Clearing/ quieting the mind to connect closer to the body and get a little bit more in tune with your being. Some yoga classes are purely designed for relaxation and some are designed to help improve range of motion and find new ways to move your body. In challenging your body, you will notice an increase in flexibility, strength, and balance. All in which will aide your body in improving your posture, and strengthening your stabilizing muscles of your core.

In my personal experience with yoga, after an hour long session of breathing, posing, stretching, and clearing my mind - I feel as if the physical stress and tension that can build in my body lifted. The next day I wake uplifted and energized throughout the day. In knowing this, I definitely keep yoga as a regular part of my weekly workout routine.

Keep in mind, if you are new to the realm of yoga to take it slow. Challenge yourself by stepping outside your comfort zone, but be mindful of what your body can and can't handle. Be safe. If you have joint/spine/neck issues, ask your medical (or fitness) professional whether they believe that yoga is a good fit for you at this time. If not, work with them to get to a point where you can add yoga to your routine.

*Namaste*

Does Easter = Chocolate?

Like most holidays, the one we are about to experience on Sunday, is typically loaded with a large meal accompanied by candy, pies, desserts, you name it. So before you decide to indulge on a huge feast topped off with your favorite chocolate bunny,Cadbury egg or marshmallow chick just take into consideration all of the hard work you have put in at the gym, planning meals, taking the time to work hard and get the results you want - and think twice. I'm not saying don't eat with your family and enjoy your holiday. What I am saying is think about what you are choosing to eat before you eat it, moderate your portion size, and limit your intake of sweets. Do Easter smart and don't feel bad about it the next day. :)

Another quick tip that may help you keep success while celebrating Easter with your loved ones - make sure to drink LOTS of water! This will help you feel fuller and keep you hydrated. Also, educate your loved ones about your health journey. Enlighten and share with them how it's made you feel and why you are adapting new strategies in your life to fulfill it with health, happiness, and longevity. It's always nice to have more people supporting you and they may even want to join in! 

Have a wonderful Easter!