The Benefits of a High Intensity Interval Workout

High intensity interval workouts often referred to as HIIT have many benefits beyond the gym. Looking to get the most bang for your buck? High interval training is just what you’re looking for. Here are a few reasons why you should try to push yourself to the limit.

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(1) Burn Calories Quick

Only 20 minutes before work? Trying to squeeze a make shift workout on your lunch break?  Not a problem. High interval training has been shown to produce more results than lightly jogging on the treadmill for an hour.  Try sprinting as fast as you can for 1 minute than continue to walk for 2 minutes. Do this for a total of 15 minutes and it will prove to be solid workout.

(2) Burn More Fat

Not only does high intensity training burn more calories but also it always tends to burn more fat than a leisure workout. Studies have shown that that high intensity workouts can increase you ability to burn fat. Now, that’s a bet I’m willing to take.

(3) Increase Metabolism

High intensity workouts increase your metabolism long after you’ve finished your sprints. A study showed that interval sprinting increases your body’s production of the human growth hormone for up to 24 hours after you done. Human growth hormone is responsible for speeding up metabolism and slowing down aging. Definitely won’t go wrong with those benefits!

(4) Curbed appetite

A resent study by the International Journal of Obesity found that overweight men ate 200 calories following a vigorous workout than after rest. Men ate less after both high and very high intense workouts than compared to rest. So next time you want to skip your workout because you only have 20 minutes, think again.

Need high interval workout recommendations? Feel free to connect @meowmeix


5 Common Sun Protection Mistakes

Bikinis, Barbecues, & Sunshine are a staple in our summer routine. Yet, sometimes the importance of sun protection can get washed away in the waves. So, why should you care? The National Skin Cancer Foundation estimates that the sun causes 90% of non-melanoma skin cancers; YIKES! Just because you lather some sunscreen on the hot blonde next to you does not mean you’re doing enough to protect your skin. Below are 5 common sun-protection mistakes.

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(image source)

(1) You’re not putting enough on

A little dabble here and there is not good enough to have you completely covered. Don’t be afraid to slather on a good handful on. If that means recruiting a special someone to help you out, go for it.

(2) You skip sunscreen on a cloudy day

Just because the forecast shows “cloudy with a slight chance of sunshine” does not mean you should send your sunscreen packing. A cloudy barbecue could lead to just as much sun exposure as usual.

(3) You’ve only applied once

If you plan on spending the whole day poolside, you better be ready to reapply. Although applying every 90 minutes is ideal, it might not be the easiest to remember between volleyball sets and vodka shots. Try aiming on at applying at least 2-3 times that day to avoid severe sun damage.

(4) You’re not using the right stuff

If you’re still using the 7 SPF sunscreen you took from your sister’s bag 5 years ago, that’s not going to cover it. The Skin Cancer Foundation recommends using sunscreen with an SPF of at least 15 or higher. Play it safe and stick to 30 or 50 SPF.

(5) You think your t-shirt has you covered

Think your favorite sports team t-shirt has you covered? Think again. A study found that most t-shirts have less than an SPF of 15. Just because your lucky shirt helped your team win last night’s game does not mean it will protect you again the harmful sun-rays. Yes, you can definitely use this as an excuse to take off your shirt and lather on the sunscreen.


4 Tips for Healthy Office Eating

Most of us love to snack, but when you’re in the office all day, occasional snacking can turn into bad habits. From celebratory sales donuts to Dara’s birthday cake, these salty & sweet snacks can take a toll on your body’s health. The office is full of temptation! Here a few tips that can help you stay on track even when you’re at your desk the entire day.

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(Image source)

(1) Stock your Drawer Full

Stocking your draw full of healthy snacks can help you fight off temptation. Craving something salty? Stock up on almonds, pretzels, hummus or edemame. Craving something sweet? Add some dried fruit or yogurt to your daily routine.

(2) Drink Water

Water is your best ally. Drinking water gives you a feeling of being fuller and satisfied. Not so keen on its plain taste? Try adding a squeeze of lemon or a few slices of cucumber to spritz up the taste.

(3) Pack your meals

Packing a healthy meal before hand can help prevent last minute impulse decisions. From office pizza to the nearest food truck, a rushed lunch can lead to a negative impact on your diet. Not enough time to make lunch? Plenty of markets have pre-made salads & wraps that can save your budget and your waistline.

(4) Don’t be afraid to say “No thanks”

Just because half the office is ready to dive right into that double stuffed Oreo cake, does not mean you have to say “yes”. Excuse yourself politely or take a piece and throw it right in the trash. If you’ve already had a “cheat meal” this week, it’s ok to pass up on the office sweets.

With these tips in mind, the workplace can actually be a place that supports your healthy lifestyle. Plus, it’s always a bonus when co-workers begin to notice how in-shape you are looking.


Fun, Outdoor Workouts for Summer

Barbecues, babes in bikinis, and beach days are not the only things I'm excited about this summer.  With this change in weather, outdoor water sports and other activities become readily accessible. You no longer need to be stuck in a gym to get a good workout.  Here are some of my favorite outdoor workouts to get you in shape for summer.

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Kayaking

Rent a boat and take a fun ride in this tight ship. For a good upper body and cardio workout, kayaking will hit the spot. Don’t let the fish scare you away. This is great for a fun date or some quality-time your friends.

Take a Hike

Get in touch with your natural side and take a stroll through a scenic location. For a more intense workout, stick to steep, uphill paths.  Your body will thank you later.

Swimming

Pools can be used for more than just a fun place to throw a summer party. Throw on a suit and hit a couple laps for an aerobic, cardio workout. Swimming exercises your entire body, while at the same time putting low impact on your joints.

Wakeboarding

Wakeboard is not only a fun water sport, but a great workout too! Engaging your core, upper body and legs, wakeboarding can burn up to 400-500 calories per hour. Haven’t tried it before? Challenge yourself with this fun and unique sport.

Paddle Boarding

Head to your favorite beach spot and try this new outdoor workout craze. Paddle boarding is a great balancing exercise and perfect for building up core strength. And since you’re standing at full height, you’ll enjoy the views like eye candy on the beach to beautiful open horizons.

Summer is a spontaneous season. So, don’t be afraid to try something new!


Kale-Banana Smoothie

This smoothie is the perfect combo of veggies & fruit that gives you a smooth, slightly sweet taste. This is great for a morning meal or a mid-day snack.

almondmilk

Ingredients:

- 1 cup almond milk

- 1 medium banana

- small handful of kale

- 3-4 baby carrots

Instructions: Blend all ingredients together. Enjoy :) (Serving size 1)

Calories: Around 200 calories


8 Ways to Sneak in a Workout

Packed for time? In an ideal world, we’d all have an hour to get in a workout. In reality, that’s not always possible. Here are a few ways to sneak a workout into your day.

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(1) Park really far away

Although sometimes the closest spot to your office can be tempting, taking the furthest spot away can help you get that extra walk in before & after work. Burning those extra calories can really add up on a weekly basis.

(2) Get a dog

These furry friends are not only super cute and loyal; but they make a good excuse to go for a walk. Having a dog forces you to get outside and play around. Multiple studies have shown that dogs can be powerful motivators to get people moving.

(3) Walk to lunch

Next time your co-workers ask you grab lunch, skip the car ride. Pick a spot that’s in reasonable walking distance but still allows you to get a mile or two in. You’ll be feeling refreshed and ready to take on the workday.

(4) Love your chores

Sweeping, vacuuming, washing windows…these chores can really add up if attacked vigorously. Spending 30 minutes plus walking around, cleaning up your apartment will help you sneak a little workout into your day.

(5) Play a video game

With invention of the Wii and Xbox Kinect, we no longer need to sit still to play video games. Challenge your friends to a dance battle with the Dance Central video game for Xbox Kinect. Download Fruit Ninja Kinect and karate chop your way through mountains of fruit.

(6) Take the Stairs

I know this is an obvious one but sometimes we forgot our ability to use something besides an elevator. So, your office is 10 floors up? Who cares! Take advantage of an extra excuse to workout those glutes.

(7) Turn your commute into a workout

Don’t live too far from work? Bike to the office! A co-worker of mine bikes 25 miles to work every day and he says he’s never been in better shape.

(8) 7 minute workout

Like they say; “something is better than nothing!”  The 7-min workout has been sweeping the nation. Although I don’t think it’s a complete replacement to longer workouts, I think its great to switch it up and try this workout when you’re crunched for time.

Perform the exercise for 30 seconds with 10 seconds of transition time between bouts.

1. Jumping jacks

2. Wall sit

3. Pushup

4. Abdominal crunch

5. Step up onto chair

6. Squat

7. Triceps dip on chair

8. Plank

9. Running on the spot with high knees

10. Lunge

11. Pushup with side rotation

12. Side plank


100 Workout Challenge

100 Workout Challenge

Feeling adventurous? Try this 100-workout challenge and get your butt in-shape :) Reblog if you're in!


3 Healthy, Mouthwatering Cookie Recipes

Did you read that right? Healthy cookies? Yes, it’s possible. If you’re looking for a healthy way to enjoy your favorites, you’ve found it. These three cookie recipes will leave you feeling guilt-less and on the way to the body you want.

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The Lazy Guy Cookies (No bake)

Easy to make and absolutely delicious, this cookies are perfect for on-the-go or to be enjoyed in the comfort of your bachelor pad.

Ingredients

  • 1 cup natural peanut butter/light peanut butter/almond butter
  • 1 cup quick cooking oats
  • 1/2 cup honey
  • 1 cup chocolate protein powder

Directions

  1. Combine all ingredients in a bowl. Mix well.
  2. Roll up to 24 balls, each 1tbsp big.
  3. Flatten each one so it takes on the shape of a traditional cookie.
  4. Refrigerate for 2 hours.

The Overachiever Cookies

Although these cookies may be a little more of a commitment, they are packed with protein and flavor. These cookies are guaranteed to help you cut down on cravings.

Ingredients

  • 2/3 cup natural peanut butter
  • 2 eggs
  • 1/3 cup brown sugar
  • 1/2 cup unsweetened applesauce
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 2 cups oats
  • 3/4 cup ground flaxseed meal
  • 1/4 tsp salt
  • 4 scoops chocolate protein powder

Directions

  1. Preheat oven to 350°F.
  2. Mix ingredients together.
  3. Drop dough onto cookie sheets approximately 6-8 per sheet.
  4. Bake for 10 minutes

The OG Cookies

The cookies are a healthy take on the classic chocolate chip cookies. Believe it or not, it’s possible. Did we just catch you drooling?

Ingredients

  • 1 Egg White
  • 1 Banana
  • 1/2 Cup Almond Flour ( or Coconut flour)
  • 1 Tsp Vanilla Extract
  • 2 Scoops Vanilla Protein Powder
  • 1 Tsp Cinnamon
  • 1/4 Cup Dark Chocolate Chips
  • 1 Tsp Baking Soda

Directions

  1. Preheat oven to 350°F.
  2. Blend banana, vanilla, and egg white.
  3. Slowly add in dry ingredients
  4. Mix in dark chocolate chips last.
  5. Place on cookie sheet in one-inch balls.
  6. Bake for 6-9 minutes.

Enjoy.

(My original post on Dromo)


How to eat Healthy at a Mexican Restaurant

Mexican food can get out of hand really quickly. With all the cheese, sour cream & tortilla chips, it’s easy to pack on the calories. So, how do you stay on the healthy side while still enjoying a festive meal with your friends? Here are a few survival tips when you’re eating at your local Mexican restaurant.

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(1) Skip the tortilla chips

Think twice before reaching for a handful of these babies. High in carbs and fat, tortilla chips are a processed carb and not good fuel for you body. To avoid temptation, ask your waiter to take the chips off your table. If your friends want to chow down on them, sip on water or soda water to wane away your hunger.

(2) Stay Away from Mexican Salads

Salads can sound like a healthy option but most Mexican salads are packed with calories and fat. For example, Don Pablo’s Southwest Salad has over a whoppin’ 1,200 calories. They often involve fatty dressings, carb-loaded taco shells, & are topped with cheese and sour cream.

(3) Fajitas and Tacos are your best friends

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Fajitas are fully loaded with meat and veggies. Don Pablo’s fajita’s are 483 calories and 46g of protein. That’s a meal that will fuel any workout or late night outing. Taco’s too can be healthy if you include the right ingredients. Soft tacos filled with chicken and veggies will help you stay on track.

(4) Don’t have too many margaritas

Let’s be real. Alcohol is not really “diet” or “fitness” friendly; but who could really stay away from these bad boys.

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Some restaurants serve a lower calorie version of the margarita, called the “skinny-girl margarita.” If you’re not that fortunate to have that option, just keep it down to one. Lighter alcoholic options include tequila on ice with lime (100 calories) or a vodka tonic.

(But it’s hard to resist a drink as pretty as this ;) )

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Top 4 at Home Workout Dvds

Need a home workout that will kick your booty? Here’s my top 4! From high-intense moves to great toning workouts, these regimens will turn your living room into a home gym quicker than you can say Tony Horton.

1) P90X

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Ready to burn those calories? P90X is an all around intense full body workout. Focusing a little more on weights, pull-ups & circuit moves, these workouts are great if you are looking to build muscle and drop fat.   Tony Horton is a great motivator, and he’s built an even better home fitness program for all body types. Below is a testament to how well it works (Before & After pics of my boyfriend after 90 days of the program).

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2) Insanity

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Insanity is not for wimps. This extremely intense and highly cardio-based workout will have you sweating your heart out. But don’t let the moves intimidate you. Take it at your own pace and you’ll see the results you’ve always wanted.

3) Jillian Michael’s 30-Day Shred

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Jillian Michaels kicks your butt one more time in this insane, gut-wrenching 30-day workout. She will become your best friend and worst enemy. Are you ready to show Jillian what you’re made of?

4) DailyBurn.com

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Just recently got hooked to this site and I am obsessed. For only $10 a month, you can choose any workout regimens you would like. I am currently taking the inferno challenge, which consists of 30min extremely intense workouts. There are also programs with 15min daily videos or as high as 60min daily videos. If you are looking for something new, this is definitely the way to go.