FIT FRIDAY: Home Workout

Nothing better than getting FIT on FRIDAY! 

Here is a quick little workout that you can do with very minimal equipment! 

All I used was a jump rope, a kettle bell, and two 10lb dumbbells:

Work out:

45 seconds on

10 second rest

-Jump rope 45 seconds

-10 second rest

- Kettle Bell swings 45 seconds

-10 second rest

- Bicep curls (w/ both dumbbells) 45 seconds

-10 second rest

-Alternating forward lunges with Kettle bell twist 45 seconds

-10 second rest

-Shoulder press (one side, switch next round) with dumbbell & knee drive to elbow 45 seconds

-10 second rest

-REPEAT!

This is a great way to get your blood pumping and your heart rate up! All in about 10 minutes! Its a heart healthy way to start (or break up) your day with a little sweat session.

If you don't own a jump rope, jumping jacks are a great substitution. No kettle bell? Substitute one of your dumbbells. And if you are a beginner, or have no weights at all try using a full water bottle or a can of soup as your resistance!

Try this the next time you are trying to sweat it out at home (or even at the gym) or want to jump start your day! You can always mix it up with different variations and/or repeat more times for a longer and more intense work out.

Happy FIT FRIDAY!

Post Kickboxing Protein!

Just got back from a great sweaty Kickboxing class at Farley's! 

So needless to say I was pretty hungry. Today's post work out munch consisted of Quick Whites (my new fave!) snap peas, and sunburst tomatoes! 

Yuuummy! 

The snap peas add a nice little crunch (and help get in my daily veggies) and the sunburst are just my favorite! I could eat them like candy!

Add a little fresh ground pepper and enjoy! 

The Great Protein of Eggs without all the Cholesterol!

The Incredible, Edible, Egg! Try saying that ten times fast! 

I am a huge fan of eggs! Nutritionally they are the best source of a complete protein! However, it is recommended to only consume 3-4 eggs per week. What!? I know, heart breaking, or should I say yolk breaking!? hehe ok bad joke! 

Moving on, I have recently started using Quick Whites as a great, easy source of protein in my diet. Unfortunately the egg yolk is what contributes to it being a complete protein, but the whites are great for a lower cholesterol version. 

I picked these up at Trader Joe's, but they are available elsewhere too! 

These are awesome because they are 100% egg whites! NO ADDED INGREDIENTS!! 

Also, there is NO FAT! 

Does it get any better!? No added garbage, no fat, no sugars, no cholesterol, SWEET! 

These Quick Whites are great for omelets, scrambles, egg sandwiches, you can even use them in smoothies and for baking (read the label for specific baking instructions)!

Personally, I am a fan of the omelet: 

This was a simple and quick after workout breaky! 1/3 cup of Quick Whites (equivalent to two large eggs), fresh cut tomatoes, and some cheddar cheese! Yum! 

No splitting the yolk from the white or anything! Easy peasy and a super time saver!

I just used an 8 inch non-stick pan, got the egg whites fully cooked on one side and ready to flip. Once flipped, I added the cheese so it would start melting and then the tomatoes! 

Sometimes I like to add some fresh ground pepper as a nice way to add flavor with no extra calories or sodium! 

Try these Quick Whites and see what yummy items you come up with!

Re-vamp Your Run!

Running is an amazing workout and one of the best ways to stay in shape! I have been trying to integrate a run  at least once or twice into my weekly workout routine :)

Today I ran about 4 miles, at about the 2 mile marker I stopped and used a bench to spice up my regular running regimen!

I used the bench for push-ups, box jumps, and kneed ups! I would do reps of about 10 - 20 for each movement 2 or 3 times to really get the blood pumping!

Of course, it does help that I could do so with that spectacular view ;) But! No matter where you live, it's possible to find these fun (and free!) extras to let you push yourself within your regular workout.

For example, I've mentioned running a flight of stairs, stairs jumps, or side jumps up the stairs are great too!

Live near a park? Jungle gyms are FULL of cool things to use and make you feel like you're not even working out! Monkey bars anyone!?

Keep your eyes peeled on your next work out to see what fun things you could add!

P.S. We are having quite a heat wave here in Santa Cruz, so I just want to remind everyone to HYDRATE! Even if you are not exercising today, water is essential, so keep chugging it down! It does wonders from the inside, out :)
 

Snacks on the Go

OK, I've always been into writing about snacks and what I'm into at the moment. Here are some tips for easy on-the-go snacks!

I have been commuting to school a few times a week now and one of my classes is right at noon! That's lunch time!! So, I always try to pack some yummy, healthy snacks that are easy to prepare. 

The only prep I needed to do was slice up the nectarine! Everything else was all set and ready to go! This can be done the night be fore school or work or give yourself and extra 2 or 3 minutes and do it beforehand. 

I love fruit so I am pretty much cool with any kind! The grapes and nectarines are in season right now :) I brought along the Greek yogurt because it has protein, which will help to keep me fuller, longer!

This simple, on-the-go snacking can be done with many other types of fruits and veggies. When you take the short couple of minutes to bring along some healthy snacks wherever you go, you are less likely to fill up on junk items from a vending machine or a fast service food shop. 

A little effort can go a long way! And it may actually save you some bucks! 

You owe it to yourself to take a short amount of time to make healthy decisions easier! No more flaming hot cheetos! 

Whats your favorite on-the-go snack?

Healthy Snack with Some Spice!

It can be a challenge to mix up your snack routine while at the same time keeping it healthy and easy!

Here's one that I have been getting into lately:

Baby carrots and hummus! What I like about this hummus is that it has cilantro and jalepenos mixed in so it adds a little punch! Now that's guaranteed to spice up your afternoon snack!

I purchased both the carrots and hummus at Trader Joe's! The carrots are organic which is great and reasonably priced :) Also, they are conveniently cut and peeled = time saver!!

This is a yummy combination for any day and can easily be taken on the road! 

Explore and find a hummus flavor that you dig and start dipping! 

Other veggies will work great as well: bell peppers, broccoli, green beans, get creative!

Happy Snacking!

Gift of Gear!

Look what came today!!!

I have just received my new pair of Nike Free Run 2s! This will be my second pair in a row and I can't wait to rock them tomorrow! 

They have been great on my runs and walks with the dog! They are also great for slipping on and off quickly at the gym :)

Get yourself a Gift of Gear and get pumped to work out!