Feel the Burn!

I want to share some tools I use in my workouts that help me burn more calories and also help build endurance:)




1. When I'm working on abs, legs, arms, or calves I use the "1,2,3 and 4" method.(Yes I just made that up.)During your reps, slowly sink down into 4 second increments and return to resting position keeping that 4 second pace. If you want to start out easier then use a 2 second pace, but if you're a daredevil use an 8 second pace that will for sure keep you from sitting down normally on the couch for a couple days. Want to feel the burn even more? Pulse for 12 seconds when you've reached that final pace number.


2. One thing I've learned is that it is much harder to run once I've slowed down my pace and try to bring it back up again. What does that mean? Yes, more unbearable pain! And don't we love it. When you're running, go for as long as you can and when you feel like you're going to die slow down your pace to a comfortable fast walk. Catch your breath for a couple of minutes, then kick up your pace to your regular speed and run until you feel like you're going to die again. Run, die, breathe, repeat. Run, die, breathe, repeat. When you slow down and then bring up the pace again, your heart has to work fast to bring the energy back up that you lost. And what does that mean for us? More calories burned!


If you want a detailed list of my workouts or my eating plan send me a message on here or over Facebook and I'll write it down for you:)


Until next time!

Smoothie

I drink this smoothie every day in place of lunch, and it's been a great help in losing the pounds! Here's the recipe:

1 cup mixed fruit

1/2 cup spinach

1 cup almond milk

2 tablespoons low fat yogurt

1/2 teaspoon honey

 

 



 

 



Snack time!

If you're like me you don't enjoy waiting around until your next meal. Here's a list of some of my favorite snacks that tie me over!

      Cheese Heads string cheese (light) : 80 calories

Laughing Cow cheese (light swiss) : 35 calories

       Adam's Natural peanut butter : 1 tablespoon 100 calories

        Wheat Thins (reduced fat) : 130 calories

Fiber One brownies : 90 calories

Nature Valley granola thins: 80 calories
Quaker Oats Popped rice snacks (caramel corn) : 110 calories
 *Almonds

*Pumpkin seeds

 

* For these I don't count calories I just grab a small handful.

 

You can mix and match however you want, but make sure you don't go over 200 calories for each snacking time.

 

 

 

Until next time!

 



Hurray for my first blog post! I hope I can give you all some tips on how to eat healthy and stay fit! A few months ago I decided it was time to get back into shape, and with loads of exercise and dieting I've lost almost 40 pounds! I only have a few weeks left until I reach my goal, and I'm counting every single day. For the first post, I wanted to talk about the Do's and Don'ts of losing weight.

Do's

 

1. Keep track of your calories.

Trust me, you're going to want to do this. Not only does it help you see how many calories you can still consume, it's great at teaching you what foods have how many calories and such. I recommend using

My Fitness Pal, which is an app that keeps track of your calories for you, and also lets you know how many calories you burn doing different exercises. They also have a website to track on as well.

 

 

2. Have a regular workout schedule.

It can be hard with work and everything, but try to workout at the same time everyday. Just like work and school, you have a set time and it's much easier to stay on track with your workouts this way.

 

 

3. Eat every 2 to 3 hours.

I know it's only natural to want to starve yourself when you're dieting, but seriously, no. Eat a snack in between meals, but don't overdo it. Later I'll be posting about the low calorie snacks that I eat, so stay tuned! 

 

 

4. Drink a lot of water, and I mean A LOT.

Your stomach should explode from how much water you're drinking, and yes I'm being serious. Not only does it help with digestion and keeping you hydrated, it also helps keep you full! Now who wouldn't want that?

 

 

 

Don'ts

 

1. Don't weigh yourself every day.

Stop it. You're only making yourself crazy and obsessed. Weigh yourself once a week, or once every two weeks if you want to see more results. But back off the scale a little please.

 

2. Don't eat straight from the bag.

You WILL regret it if you do. We love to eat, and when we have a huge bag of chips or candy, our brains turn off and we devour. Take the recommended portion out, and put the bag away. It's for your own good.

 

3. Don't take long naps.

I know we've all heard that taking long naps makes you even more tired, but when you're exercising, it becomes even more crucial. No matter how many times you tell yourself you'll be fine, do not hit that snooze button. Take a 15 minute power nap to re-energize and don't dawdle when the time's up.

 

4. Don't keep junk food in the house.

There's no greater pain than knowing you have a stash of goodies and treats in your house and you can't eat them. So don't have them in the house. If it's out of your control and you do have easy access to junk food, make sure it's not in a visible place. If you can't see it it's not there am I right?

 

 

Until next time!