One of my goals for 2015 was to be more active on my social media pages to help motivate and inspire others to live a healthy lifestyle. I started off with posting motivation quotes every morning, and motivational videos that I found on youtube. Youtube videos have been a huge impact on my fitness journey and will continue to be. Everyone should have some source of external motivation when they can't find any internal motivation to get them to workout.
I have taken some time to think about what it would be that I would want to share on the internet, and finally found what I want to start with. Recently I released my first youtube video that was a fitness challenge for everyone to try. The video consist of three exercises that you perform in a circuit manner and try to complete as many times in three minutes. Every week I will be sharing a video that will provide some type of challenge whethers it's a workout, sharing your favorite recipe, or doing something positive for someone else.
I truly hope you all will enjoy these challenges and gain some motivation from them. If anyone else has a youtube channel that shares workouts, instuctional exercise videos, motivational videos feel free to leave a comment with your information so I can subscribe to it. I will leave my most recent fitness challenge in a link below so everyone can give it a shot.
Motivation comes from all types of different places and is extremely important when beginning your fitness journey. Some people are searching to improve their health while others could be exercising to look better. You truly need to find something that will help motivate you each day to get out of bed and get a solid training session in.
If you are a parent look at your kids as motivation. Fitness comes with many different obstacles and here you can prove to your kids that anything is possible that you put your mind to. Maybe try getting the whole family to do some type of workout together during the week or on the weekend. Exercise to stay in great shape so you can be active with your kids as they grow up. Your kids would love for you to go outside and play with them. Show your kids how strong you really are and how much you care about your own health to teach them to live a healthy life.
Playing sports you always run into some type of competition. Becoming motivated to perform at your best is super important and will help you become successful in your career. Find a professional athlete from your favorite sports team and research their workout routines. Just watching professional sports in general can help you become motivated. If you know there is a possibility that you can make a living off sports then why not train at the best of your ability and work towards becoming pro. Training with teammates is also a great way to help motivate one another to become better everyday. Always try to become the best athlete you can be and never settle for less.
Maybe your just exercising to improve your health. The time is now to change your life so you can beome the best version of you. Find some type of exercise you will enjoy and stick to it. Whether its mountain biking, strength training, cardio kickboxing class, track workouts, zumba, or even yoga just do something you will enjoy every week. Youtube is a great place to find motivation since anyone can post their workouts or motivational clips. You can also follow inspirational people on social media that post different motivation pictures, quotes or videos daily. Stay consistent with exercising and eating healthy and eventually you will see results. Life is about to become absolutely amazing, so stay focused and enjoy living a healthy lifestyle.
Today I will be sharing a recipe from my gourmet nutrition book. The total cooking time for this meal should be 8 minutes. This is a great recipe to pair with any post workout meal or can be used as a snack. You will receive 36 grams of protein, 8.4 grams of fat, 0 grams of carbohydrate, 0 grams of fiber, and 0 grams of sugar. Go ahead and try this recipe out, if you enjoy it be sure to share it with family and friends.
Sirloin steak 6oz(sliced)
Salt 2 pinches
Pepper 1 pinch
Olive oil spray
Fresh Garlic(minced) 1 tsp
Season beef evenly with salt and pepper. Preheat a non-stick pan on medium heat, lightly coat with spray and add the seasoned beef. Saute until lightly browned, stirring occasionally. Add in garlic and saute for 1 minute more. Remove from the pan and pair with a post-workout or an anytime side dish. Serves 1 large or 2 small
It's time to lace of those running shoes and enjoy a workout outside. Changing up your cardio routine through the week can be challenging. Most people see running as a boring type of exercise compared to high intensity training or circuit training workouts. Well to me running is meditation, a break from the strenuous workouts and time to connect with nature.
I usually pick two to three days out of the week to run. Each day is different and provides its own unique challenge. The first run will be distance based, so I will run three miles minimum. The second run will be focused on improving my mile time and the third run will be 1 mile as fast as possible. You don't have to set your schedule up exactly like this, but it gives you and idea how to program your workouts.
What I love about running is that the scenery, the weather, and your mood are always different. You will also notice people in your area who choose to run, walk, bike, or even skate so you can gain a social experience from running as well. Going online and searching for nearby trails, parks or routes through the city that others have already used are helpful. They're apps for running that you can download for free to connect with others in your area and log your workouts.
So whenever you don't feel like going to the gym and working out, always remember a run is cost free and right outside your house. Enjoy being in nature and the beauty it provides. I find myself just smiling during a run because its such a nice day out or I notice some trees that look nice. Also think about investing into a heart rate monitor so you can try and push yourself each run. I currently use a polar heart rate monitor and love it. It records my average and max heart rate and also tells me how many calories I burned. I hope you enjoyed this blog and plan on going for a run soon!
Today I will be sharing a recipe from a gourmet nutrition book I have at home. This recipe would fit well after a workout to refuel the body with a great source of protein, sugar, carbohydrates, and fats. You could also use this as a meal replacement in the mornings before you go to work or even the afternoon for lunch. This shake takes it to the next level by offering that peanut butter-chocolate tast combo we've all grown to love. I hope you all enjoy this recipe and be sure to share it so others have the chance to try it as well.
Rolled-oats 3 1/2 tbsp
Low-fat milk 1 cup
Low-fat cottage cheese 1 cup
Chocolate whey protein(equal to 25g)
Peanut butter 2 tbsp
Ice 1 cup
Combine all ingredients in a countertop blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Good morning everyone I'm back with one of my favortie snacks and can't wait to hear some reviews on todays recipe. This recipe comes from the ufcfit nutrition manual and serves as the perfect snack in between meals. The snack will have you feeling full while providing a good source of protein, carbs and fiber. You can take this with you to work, pack it in your kids lunch, or make for some friends while at home. Hope you all enjoy this nutrient dense snack!
1 whole apple, sliced
2 tbsp. almond butter
Eat separately, or dip slices in almond butter
Todays recipe is from a gourmet nutrition book by Dr. John M. Berardi, Michael Williams and Kristina Andrew. This smoothie is a perfect post-workout meal providing 70g protein, 80g carbohydrate, 9g monounsaturated fat, 3.7 polyunsaturated fat, 0.2g omega-3 fatty acids, 3g omega-6 fatty acids,16g fiber, and 37g sugar. This could also be used for a meal replacement so pull out your blender and mix up this nutrient dense smoothie
Raspberries frozen 1 cup
Spinach 1 cup
Low-fat plain yogurt 1 cup
low-fat milk 1/2 cup
Cashews 1/4 cup
Fruit-flavored whey protein(equal to 50 grams) 2 scoops
fresh goji berries 2tbsp
Combine all ingredients in blender. Blend on high until desired consistency.
servings: 1 large or 2 small
Everyone has those days that nothing is working out for them. Whether your late for work, late for an appointment or maybe rushing to get the kids to school. Being stressed while driving causes road rage most of the time and it becomes easy to take out that anger on other drivers. Everyone has witnessed someone swerving in and out of traffic, yelling at another driver or giving the middle finger. Over the years one thing that has helped me stay calm and relaxed was learning to become a master of my breathing. Once you notice all the wonderful things about driving, other people on the road won't distract you. Your focus should be on where you need to go, not how fast you can get there. If you have to be somewhere at 10am and it takes 30mins to get there, leave 45mins to 1hour before to give yourself time. Look around you when your on the road, people tend to forget the beauty of nature. Also try listening to a podcast or relaxting music that will keep your heart rate at a steady pace. So next time someone honks at you or gives you the middle finger just smile back and wave. Remember to enjoy the drive and have an amazing day.
In between meals we all tend to become hungry, but choosing a healthy snack is difficult for some of us. Today's recipe will be a snack that you can fix up in a short amount of time and will provide you with energy immediately.Thank you to the ufcfit nutrition manual for providing this and im glad I could share it with everyone.
1/2 banana, sliced
1/4 cup strawberries, sliced
2 pieces of favorite whole-grain or gluten free bread
2 Tbsp. almond butter
1. Lightly toast bread
2. Smear almond butter on bread slices, and pack with banana and strawberries