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
Today I will be sharing a recipe from the food network. Salmon is nutrient dense providing protein and omega-3 fatty acids that will help with muscle/tissue growth, a healthy heart, and brain function. This recipe is great for lunch or dinner, so fire up your grill and enjoy this delicious meal.
3 table spoons light brown sugar
1 tablespoon honey
2 table spoon butter
1/4 cup Dijon mustard
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely grated ginger
salt and freshley ground black pepper
8 salmon fillets, 6 ounces each
On the side burner, melt the brown sugar, honey and butter in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustart, soy sauce, olive oil and ginger. Let cool.
Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon with the brown sugar mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes.
prep: 1 hr 30 mins
cook: 15 mins
The breakfast bowl is by far one of my favorite meals to start the day with. It provides your body with complex carbohydrates, healthy fiber, protein, vitamins and minerals to improve your overall well-being. I usually exercise in the morning so I will prepare this as soon as I get home to refuel my body.
1/2 cup buckwheat or oat bran
1/4 cup blueberries
1/2 cup strawberries
1/4 cup raisins
1/2 sliced banana
1 Tbsp. all-natural peanut butter or almond butter
1 Tbsp. ground flaxseed
Pinch of cinnamon
1 cup water
1. In a medium saucepan, bring 1 cup of water to a boil
2. Reduce flame and mix in berries and oatbran, stirring often until desired consistency is reached
3. Mix in flaxseed, raisins, and cinnamon
4. Pour into bowl and add peanut butter or almond butter. Top with banana
5. Add in a dash of almond milk or water to thin out oat bran, if desired.