Killer Cardio Workout



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5 Ways To Stay Fit This Fall

Football, fantasy leagues, World Series baseball and leaves changing color are all signs that it’s no longer summer. Yet just because the seasons are changing, doesn’t mean your should let your workout regimen fall by the wayside. Here are a few tips and reminders of how to say on course this fall.


(1) Take advantage of the weather

As the weather cool downs, it becomes safer to workout outside. From long runs to strenuous hikes, the outdoor workout can be a great change of scenery from your usual indoor gym view.  As it gets even cooler, don’t be afraid to take it indoors or buy a few at home workout DVDs.

(2) Switch up your workout routine and make it fun

If you been doing that same routine that past 3-4 months of summer and you’re starting to burn out, it may be a sign you need to switch it up more. From new moves and workout classes, to a kayaking trip with your friends, keeping your workout regimen fresh is important to maintain the success of your fitness program.

(3) Plan ahead and schedule it in

Planning ahead is an essential component of your fitness success. Make sure to plan healthy meals and workout times on a weekly basis. By setting time aside for both components, it will help ensure that other plans won’t interfere with your fitness goals.

(4) Add healthy fall vegetables to your diet

Season fall vegetables such as pumpkins and squash are packed with vitamins and can be used in many different ways! Grab roasted pumpkin seeds from your local market or try making our easy low-carb spaghetti squash recipe.

(5) Find your motivation

Less sunlight may leave you wanting to skip your normal morning routine. Try using different tips to keep your motivation up. Set goals and reward yourself for making every workout that week. Buddy up so you don’t have a choice to go to the gym. Challenge everyone in your fantasy league to a real football game.

Just remember you’ll be back in your swimsuit before you even know it.

My oringal post at:

Pumpkin Spice Smoothie

As the weather cools off, we start craving heavier food. Yet, don’t let that be an excuse to fall off the ban wagon. Below is a seasonal recipe you won’t have to feel guilty about.


Pumpkin Spice Smoothie:

½ cup pumpkin purée (from a can is fine)

1 cup sweetened almond milk

½ tsp nutmeg

½ tsp vanilla extract

½ tsp cinnamon

2 packets stevia sugar (or splenda)

1 scoop vanilla protein

Blend all ingredients together. Add ice if desired.


Nutrient Facts (approximate):

-       225 calories

-       12 g of fiber

-       18.5 g of protein

Green Goddess Smoothie

Who wouldn't want a mid-day pick-me up? This Green Goddess smoothie will make you feel good inside and out. Packed with nutrients and a smooth taste, this smoothie will leave you begging for more.



1 medium banana

Half an avocado (without the skin)

1 heaping handful of spinach

1 cup water

half a Mango (optional)

Blend all ingredients in a blender.


Serving Size: 1

Calories without mango half: around 276 calories

Calories with mango half: around 376 calories

Amanda's End of Summer Arm Challenge

It may be nearing the end of summer but it’s still not too late to get those toned arms you’ve always wanted. Whether you want to show a little extra skin on the beach or impress your roommates with your new guns, this arm workout is the one for you. Here are a few moves to try every week.

(1) The Bicep Curl



Standing feet shoulder-width apart, curl a 5-10lb weight into your chest keeping your elbows in.

(2) The Hammer Curl



Standing feet shoulder-width apart, curl a 5-10lb weight parallel to your body.

(3) The Renegade Row


6-8x on each side

Get into a plank position with two 8-12lb weights in your hands. Pull your elbows back working into the underside of your arm.

(4) The Standing Shoulder Press



Standing feet shoulder-width apart, bring your arms up above your shoulders ending with a slight bend in your elbows. Make sure you don’t lock your elbows.

(5) Double Arm Raises


10x (at each angle aka 5 times outward and 5 times forward)

Standing feet shoulder-width apart, bring your arms straight out sideways stopping slighty below your shoulders. Bring your arms back down and then straight forward in front of you.

Repeat this 2-3 times for a killer arm workout.

Woo you’re done!


5 Reasons To Start Cross Training

So, you jog four times a week and you think you’re in great shape? Yet, you might be missing out on the great benefits of cross training. Just because you have a passion for one sport doesn’t mean you can’t switch it up every now and then! Many of the top Olympic athletes incorporate cross training into their regimen to reach their peak performance capabilities. Here a few reasons why you should switch up your workouts.


(1) Injury prevention

Cross training can prevent injury in your current sport by reducing the amount of stress you put upon those specific muscles. By hitting the muscles at different angles, cross training can help protect your body from an overuse injury compared to if you’re only doing one sport. Additionally, cross training can reduce muscle imbalances that might result in an injury.

(2) Increased Motivation

By breaking out of your normal routine, you increase the likelihood of staying motivated. Doing the same thing over and over and over again can eventually get old. So try something new! Instead of swimming, go wakeboarding. Instead of lifting weights, go running. Instead of beer pong, play kings cup! (Ok, maybe cross training drinking games won’t be that conducive to getting in shape).

(3) Boosted flexibility

Trying different sports can allow you take advantage of your body’s flexibility. Adding yoga, pilates, or swimming to your weekly routine can help give you a more holistic approach.

(4) Active recovery

If an injury prevents you from doing the sport you love most, try other training methods that can help keep you in shape! For example if you have shin splits from running, swimming can be a great option to keep up your cardio vascular fitness up.  Always check with your doctor to be safe.

(5) Target different muscles

Cross training can help you target different muscles you wouldn’t normally hit in your workout regimen. I run and spin every week but as soon as I went wakeboarding for the first time in a year, I felt sore in places I haven’t been in years. Moral of the story, switch up your routine to truly stay in peak shape.


Low-Carb Pasta

Nothing beats traditional Italian pasta with a heaping serving of marinara sauce and parmesan cheese. Yet if you are trying to lose weight, pasta is not your best friend. So, here’s a recipe that will trick your brain into thinking its eating this typically carb-loaded dish.


**I was skeptical of this recipe at first but smothered in the sauce of your choice, it was tastes almost identical to the usual spaghetti dish.


-       1 medium-large spaghetti squash

-       feta or parmesan cheese

-       marinara or pesto sauce

1. preheat the oven to 350° F (175 degrees C). Lightly grease a baking sheet

2. Cut the spaghetti squash into halves length ways. Take out the seeds.

3. Place the spaghetti squash halves face down on the baking sheet and bake for 30-35 minutes (until a sharp knife can be inserted with only a little resistance).

4. When cool enough to handle, use a fork to scrape out the strands of spaghetti squash onto a plate. It should look like the picture below.


5. Finally smoother the spaghetti squash in the sauce of your choice. (I heated up some pesto & onion in a pan & poured it on top to my dish while my boyfriend smothered his in a tomato and basil sauce).


Fun fact: Spaghetti squash is only 42 calories per cup. There is probably around 2-3 cups in a medium half, so you’re eating around 85-130 calories in half a plate full of spaghetti squash. Not to mention it’s high in fiber!  On the other hand, spaghetti has 211 calories per cup. Think about how many calories you’re saving!

Laugh it up

Laughter, it’s the best medicine. Whether it’s laughing at your best friend’s stupid jokes or your little sister’s epic fail down the stairs, laughter has many mental and physical benefits. Below are some fun facts about laughter and a few reasons to get giggling.


(image from Dromo & my original post) 


Laughter is good exercise

A 2010 study suggested that laughter affects your body the same way exercise does, including an increased heart rate. It has also been shown to produce more endorphins, the same side effect of when you engage in moderate to vigorous exercise. Does that mean you can skip your workout and watch a comedy show instead? Probably not but it will make a good addition to your day.

Laughter is more about relationships between people

We are 30 times more likely to laugh in a social situation than we are alone. So next time you gear up to watch Monty Python’s Holy Grail, remember to grab a friend or two.

Laughter can help build up your immune system

Some studies have shown that humor may increase the level of infection-fighting antibodies and boost levels of immune cells. This means lower levels of stress on your body and a stronger immune system overall. Feeling drained and over worked? A good laugh with your friend over coffee may just be the right cure!

Laughter may lower blood pressure

A Japanese study with 79 adults showed that the group who participated in laughter sessions for an hour every two weeks showed improvements in blood pressure over a 3-month period. So maybe there is something to your crazy aunt’s uncontrollable laugh.

Laughter is contagious

Laughter may be more contagious than the bubonic plague. Whether it’s at work or around a dinner table with friends, laughter is like a cold you always want to catch. So next time you’re choosing between the girl in the hot dress or the brunette who makes you laugh hysterically, it may be best to with your gut ;)


Tough-love Tuesday - A Little Motivation to Get You Through The Week





Hope this helps motivate you through the week. Save as an iphone home screen or alarm picture as a healthy remind to kick butt this week ;) .

Low-Carb Cauliflower Mashed Potatoes

Nothing beats grandma’s home cooked mashed potatoes on Thanksgiving. Yet, how do you make a healthy version of this household favorite? Cauliflower mashed potatoes are a lighter reminder of this creamy goodness. Low in carbs and high in nutrients, this version of mashed potatoes will leave you begging for more.



1 medium head cauliflower
1 tablespoon light cream cheese
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
1 tablespoon unsalted light butter

Serving size: 2

Calories per serving: around 170


Set a pot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well & do not let cool. Pat cooked cauliflower dry between layers of paper towels

In a bowl with a immersion blender or in a food processor, puree the hot cauliflower with rest of the ingredients. Then, place the chive on top for garnish.


Did I mention they were guilt-free?

(Based off of recipe from Food Network)