Bike To Fit

Tired of the same old cardio routine at the gym? Do you usually run, or do the elliptical? Don't be scared of the bike! Try this for a semi-quick, yet effective bike workout!

Bike To Fit (ON A SPIN BIKE)

Bike 5 minutes at an easy/moderate speed with light resistance

1. Bike 1 minute with the resistance cranked up
2. Bike 1 minute FAST with the resistance light
3. Bike 2 minutes slow with the resistance light
Repeat 10 times for a 35 minute cardio workout

You Are What You Believe You Are.

Fat! Ugly! Tired! Stupid! Too old! Could lose some weight! Should really get a better job!

These are things that many of us tell ourselves when we look in the mirror. Well, I'm going to tell you I have a feeling you're right.

You are what you think you are. If you start believing in yourself and your abilities HUGE opportunities will come about. You may be an overall happier/more confident person, may be a better friend, may have the confidence to try something new. You will never know what's on the other side until you believe you can change.

Look in that mirror tonight and boost your own confidence. You don't need people to do it for you. If you have nice plump lips, own them! If you have curly hair, rock it! If you are super good with crunching numbers, don't be shy to tell people!

You are what you believe you are, and until you are ready to tell yourself you are AWESOME I won't believe you!

Simply Sweet Nails

I love a cute and classy nail look. Something different that catches the eye without being too crazy and over the top where it's too loud to wear to work.

The one nail a different color thing is in, so I went for one nail glittered. I went with a neutral glitter rather than gold or silver this time to make it even more subtle.

The colors I used are called bubble bath and champagne.

Raw Zucchini Pasta with Raw Pesto

I am going to a dinner party tonight, and the theme is Italian. I thought I would try making something new, and fresh for my dish. Raw zuchinni pasta with pesto sauce comin' right up!

Ingredients:
6 organic zucchini
1.5 c. raw organic pine nuts
1 bunch basil
1 cup parsley
Juice of 1/2 a lemon
6 Cloves garlic
2 tbsp. cold pressed Extra Virgin Olive Oil
Salt to taste
Paprika to taste

1.Wash all veggies.
2. Use a potato peeler, julienne peeler,  or spiralizer (if you have it) to slice the zuchhini.
3. Place zucchini aside in a medium size bowl.
4. In a vitamix blend all other ingredients to make pesto.

5. Pour pesto on top of zucchini.
6. Serve.

This is probably one of my favorite recipes I have made thus far. ENJOY IT!

Upper Body Circuit

Don't know what to do at the gym today? Try this awesome upper body circuit, try to take very little rest and see how many rounds you get in!

10 shoulder press
5 pushups
10 bicep curls
5 pushups
10 tricep extensions
5 pushups
10 plank & row (each arm)
5 pushups
10 Pullups
5 pushups

Repeat up to 5x

Tea Time

My sweet tooth hits me in the evening, tonight I decided to kick it with a 5-calorie treat.

1c boiling water
1 tea bag (cinnamon, vanilla, dolce)
2 tbsp. unsweetened almond milk
1 packet stevia

Lean Tuesday

I am not judging anyone who wants to go all out this Fat Tuesday, but I will be going all lean and green today. Don't judge me either! :)

I have been slowly getting a bit more serious with my training, and diet over the last few weeks. I am super motivated, so I decided to just stick with my plan this Fat Tuesday.

Meal 1: Lettuce, tomato, onion, turkey patty
Meal 2: HUGE salad, veggies on veggies on veggies, and organic grilled chicken with lemon juice
Meal 3: Dales bar
Workout: Chest, and arms
Planned Meal 4: Protein shake with fruit!

Happy Lean Tuesday! There's no better time then now to start getting serious!

Sunday Runday

Get out today and try this run workout! You may need a stopwatch!

Run 2 min
Sprint 30 sec
Run 1 min
Sprint 30 sec
Jog 1 min

Repeat for 3 mile loop

Got Milk?

I grew up drinking milk. Lots of it; I think my parents laughed at how many gallons we would go through each week. It's healthy right? Strong bones, good skin, long hair, it helps us grow taller, helps strong brain function. All the famous stars are in the milk ads, so that means they must drink it too! I never even thought twice when drinking a glass, until lately.

Besides the fact that cows are often treated horribly, injected with hormones, and kept in tight quarters (that's for another post later on) I want to touch on the health benefits or lack there of.

-Milk is supposed to provide us calcium for strong bones.
Think about it, cows have big strong bones, not from drinking milk!! Calcium can be found in vegetables, almond milk, beans, nuts, seeds, and herbs.
- It has protein.
You can get protein from meat itself, legumes, nuts & seeds, grains, vegetables, my favorite protein powder
RISKS: 
- Bacteria
- Lactose intolerance
- Cancer
- Pus/ flem
- Diabetes
- Crohn's disease
- Asthma
- Pollution
- Liver disease

Thought of the Day: What does healthy mean to you?

Over the last few years I have continued to learn, grow, and mature. My definition of health changes constantly, and depending on my goals will continue to change. What does healthy mean to you? To me healthy is looking and feeling good, and I think a few things make me feel healthy.

1.Having enough energy to do whatever I want, whenever I want. If I were asked to go on a hike, I don't want to second guess my ability of getting up the hill.

2. Feeling confident in my skin/clothes. I want to look in the mirror and see something I am proud of. I know I am not perfect, but no one is. Zipping up my jeans and fitting in them is important to me.

3. Having strong muscles. I love feeling toned and strong, because I feel like I can do more when I am stronger. I can try workouts I wouldn't be able to do if I didn't have muscle, and I don't think I ever see myself as too weak to do or try something.

4. Cooking the foods I like. Health to me is spending quality time preparing nutritious meal, and being able to use my creativity to create clean yummy recipes.

5. Being sharp. I like having the energy I do when I am taking care of my body, but being able to think on my toes is very important. I get more done throughout the day, which means I have time to take on more things, and accomplish them faster.

6. Laughing and smiling. People who are healthy and take care of themselves are ultimately happier. I love when people compliment me on how much fun I seem to be having, that tells me it's truly radiant when I am smiley.

7. Being personable. I flock to people who are healthy, not because I think they are healthy and I want to be friends with them for that reason. People who take care of their health are easy to be around. Oftentimes I find they are easier to open up to and in turn be happy for you.


What does healthy mean to you?

Workout of the Day: Thea's Hump Day Booty Workout

Happy Hump Day! It's Wednesday, and people call this day hump day when they hit the mid-week blues. The gym seems to have far less people coming in and people hit the snooze button. Let's beat the statistics and get our booties in the gym this hump day.

Thea's Hump Day Booty Workout:

Start with exercise A, followed immediately by exercise b. Then repeat circuit.

a)3x 15 Bridges (lifting hips off ground)
b)3x 12 glute kickback

a) 3x15 leg press (with feet at a narrow stance)
b) 30 second wall squat

a) 3x 15 reverse plie lunge
b)3x 15 pop squats

a) 3x15 swiss ball hamstring curl
b) 30 mountain climbers

I hope this works your booty, like it did mine.

Sweet Heaven: RAW 4 ingredient dessert

Ingredients:
1 frozen banana
1 c. Unsweetened almond milk
2 Dates
1 tbsp. raw cacao powder

This tastes like a chocolate shake, minus the guilt!

Fit Friday Tip: When You Are Drinking

FIT FRIDAY TIP: If you are going to drink tonight, or this weekend try to limit your carb intake throughout the day. Keep fresh fruits and veggies stacked.

 

Dinner options:

Salmon, with a salad or steamed veggies, and a glass of red wine.

Chicken with black beans and guacamole, and a skinny margarita (agave).

Sashimi with a cucumber salad, and a glass of wine or sake.

Turkey wrapped burger with a side of tomato, onion, and avocado with a light beer.