Calorie Blasting Home Workout - No Equipment Needed!

Finding time to get to the gym can be hard. Doing cardio can be hard. Getting to the gym AND doing cardio? Near impossible. On top of that, cardio machines at the gym can be daunting.

Cardio machines limit your range of motion and only target specific muscle groups. Think about it: you run on the treadmill for an hour. Sure, your legs got a great workout, but what about your upper body? 

Cardio machines are also easy to cheat on. I've seen plenty of people mindlessly biking, walking, or ellipticalling at the gym, which is simply a waste of time. If you are spending an hour doing cardio, but you aren't engaging your muscles or challenging yourself, you will not get the results you want.  Shorter workouts can often be more effective than hours of cardio, so use your time wisely. 

This is where compound bodyweight movements come into play. Compound movements, or movements that target multiple muscle groups, are great to get the most from your workout. If you can't afford a fancy gym membership or high-tech equipment, do not worry. The weight of your body alone is enough to get your heart rate up. It's not about what you move, it's about how you move!

If you don't have a gym membership, or simply don't have time to get to the gym, give this at home cardio workout a try. 

This bodyweight workout includes a variation of movements, such as lunges, push-ups, squats, planks, and lateral jumps. It is super easy to follow and effective. You don't need any equipment, which is also a plus. 

Setting attainable goals is key for success. You don't need to join a top-notch gym and vow to run on the treadmill for hours a day. You can achieve the results you want and reach your fitness goals from the comfort of your own home. Give this workout a try, you won't regret it!

Until next time,

Andrea 

10 Easy Low-Carb Veggie Snacks

When it comes to snacking, I am all about quick, easy, and efficient snacks. I try my hardest to stay away from any processed foods, which limits my options when it comes time for a quick snack. An easy way to tell if a food is processed is if it's in a package; for example, chips, granola bars, cookies, etc. Eating processed foods is not the greatest for your health, and personally, I feel better when I do not eat those kinds of foods.

Cutting out processed foods has made snack time challenging. When I only have 30 minutes in between my classes, it is a struggle to find something that is healthy, but also satisfying. I've looked up countless recipes to find the perfect healthy snack, and Tasty has been a great resource. 

All recipes from Tasty are quick and simple to follow. One of my favorites is the 10 Easy Low-Carb Veggie Snacks. This video provides numerous healthy alternatives to processed snacks.

My personal go-to are the carrot fries, but all the other ones are delicious as well! In order to save time throughout the day, I prep these snacks the night before. I also make sure I cook a generous amount, so that I have leftovers for the next day. 

If you are looking to cut processed foods out of your diet but are worried you will miss out on delicious snacks, try a recipe from this video. You will not regret it!

Until next time,

Andrea 

Muscle vs. Fat Myths Debunked

Have you ever heard the phrase: muscle weighs more than fat? When I originally heard this I was confused. Five pounds of muscle weighs more than five pounds of fat? Don't they both weigh five pounds? Today we are clearing up all of the misconceptions about muscle and fat. 


Spoiler alert: muscle does not weigh more than fat. Muscle is denser than fat. While muscle is about 18% denser than fat, it has a lower volume and occupies less space than fat does. Muscle takes up approximately four-fifths less space than fat does. 

In the picture above, you can see that although the muscle and fat are both five pounds, the fat takes up more space on the scale. Muscle is denser, therefore more compact. If you wanted to have the same sized portion of muscle and fat, the muscle would weigh more due to the higher density. 

Above is a diagram of a fat cell, notice how large the cells are when you zoom in. 

Compare the fat cell to a muscle cell, and you will notice how much more compact muscle is in the body. 

Muscle is also more metabolically active than fat, which means your metabolism will be higher when you have more muscle. One pound of resting muscle can burn anywhere from 10 to 20 calories, while one pound of fat burns less than five! A good way to burn more calories throughout the day would be to add more muscle to your frame! Not only is muscle good for your metabolism, it also helps improve balance and mobility. Insulin sensitivity, blood glucose control, stability, and endurance also improve when you have more muscle. 

Generally speaking, when people start lifting weights, some are concerned that the number on the scale goes up. This is not a bad thing, you are gaining muscle! It is best to judge fitness goals on how you look and feel. The number on the scale is just a number!


Until next time,
Andrea 

10 Quotes to Motivate You to Reach Your Goals

Feeling down or discouraged? It happens to everyone. When I am going through a tough time, I like to read up on motivational quotes to inspire me. It helps me get back into a positive mindset, and set new goals for myself to continue on my fitness journey and everyday life.

Keep reading for 10 amazing quotes to motivate you to keep going on your journey.

"You did not wake up today to be mediocre."
  
"Work hard in s i l e n c e, let your success be your noise."

"It does not matter how slowly you go as long as you do not stop."

"Be fearless in the pursuit of what sets your soul on fire."

"If the plan doesn't work, change the plan but never the goal." 

"Pressure can either burst pipes or ↠ create diamonds ↞"

"Great things never came from comfort zones."

"Accept what is, let go of what was, and have faith in what will be."

"Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow."

"Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see greatness within you, even when you don't see it yourself."

Hopefully this helps inspire you when you need it the most.

Until next time,
Andrea

15 Tips for a Better You

So many tips, so little time! In this world of health and wellness, the suggestions on what to do and how to do it are overwhelming. I've compiled a list of my favorites, which include some health, fitness, and overall lifestyle tips. If you are interested, keep reading for 15 tips for a better you.

1. Don't snooze your alarm. Get up when you wake up. 
2. Make your bed every morning. Studies show individuals who make their bed every day lead more productive lives than those who don't. 
3. Limit your liquid calories. They add up! 
4. Drink more water. (Divide your body weight in half for the number of ounces you should consume each day.)
5. Limit your refined sugar intake. (Think: prepackaged snacks, sugary coffees, cookies, cake.)
6. Strength train approximately 3x per week. 
7. Incorporate compound moves into your workouts to burn more calories. (Example: squat + overhead press.) 
8. To prevent shin splints when running on a treadmill, raise the incline 1-2%.
9. Be sure to stretch after your workouts to prevent injuries. If you are short on time, stretch in bed before you go to sleep. 
10. Set short term, attainable goals to prevent discouragement. 
11. Meditate for five minutes a day. Try this app if you are a beginner.
12.  Don't cut whole food groups out, it is extremely hard to maintain. Instead, try limiting your portions.
13. Don't obsess over the number on the scale. Instead, focus on how you look and feel. 
14. Be sure to include protein in your post-workout meal. It promotes muscle growth. 
15. Treat yourself. If you're craving a cookie, eat a cookie! Restricting yourself too much can lead to overindulging later on. 

Hopefully you learned from at least one, or all, of these tips. Small changes in your daily routine can produce substantial outcomes. Try to incorporate one or two of these tips into your day, and work your way up! 

Until next time,

Andrea 

Best Fitness Classes that are Worth the Money

Boutique fitness classes have been popping up everywhere, and while I want to try them all, I would also like to maintain my savings account balance. Some classes can be super expensive, but luckily many studios offer a deal for first-time customers. I've complied a list of my favorite fitness classes to help narrow down the pick, and let you know which classes are worth the money.

• EverybodyFights: Hailed as the "king of boxing gyms", EverybodyFights offer the "ultimate workout for the everyday fighter." This studio offers beginner and advanced level boxing classes, and an awesome full body HIIT class that I've done numerous times. The classes are dynamic and fun, and always leave me drenched in sweat! Also, when you buy your first class, the second one is free!
• https://everybodyfights.com/
• SoulCycle: SoulCycle is an indoor cycling class that features high-intensity cardio, strength training, and rhythm-based choreography. While the class is definitely challenging physically, it also promotes a mind-body connection further than a traditional workout. The instructors are trained to coach, push, and lead riders to success, both mentally and physically. Make sure you strap on your spin shoes and book a bike ASAP!
• https://www.soul-cycle.com/
• Tone House: This workout class is not for the faint of heart. Their warm up consists of sprints, burpees, and bear crawls. Next, is a series of partner strength training exercises, that quite frankly push you to your limit. This class is by far the hardest of the list, but the most rewarding. The team environment motivates and ensures that you don't give up, no matter how tough it gets. 
• https://www.tonehouse.com/

I kept this list short and sweet since these are the classes I have spent money on before, and truly felt that it was worth the cost. Group fitness classes are a great way to switch up your normal workout routine, and can give you ideas to spice up your usual workouts! 

Until next time,
Andrea 

Metabolic Benefits of HIIT Workouts

If you don't know what high-intensity interval training (or HIIT) is, then you are seriously missing out on one of the most efficient and effective workouts. HIIT is a form of interval training that alternates short periods of intense exercise with less intense recovery periods. (Think 30 seconds of sprinting and 45 seconds of walking, repeating the process for 20 minutes.) This workout can be done anywhere and requires no equipment.

The benefits of HIIT are endless, but one I really love is that it increases your metabolism. I was reading about this on Wikipedia, but I felt like the article left out a few key points. The paragraph about the metabolic benefits read as such:

HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention.[28] Another study found that HIIT was more effective than moderate-intensity continuous training at fasting insulin levels (31% decrease and 9% decrease, respectively).[29]

Now while I think this paragraph gives access to great studies about HIIT and metabolism, I think that it was missing the main point, which is explaining why HIIT is so great for your metabolism! I took it upon myself to edit this article in Wikipedia to include more information, which you can read below.

When you increase your metabolism, you increase the process in which your body converts what you eat and drink into energy. Your RMR, or resting metabolic rate, is the level your metabolism burns calories while not exercising. HIIT provides an afterburn effect to your body. The afterburn effect is an increased state of metabolic efficiency that can be achieved as a result of intense exercise. Not only will you burn calories during your HIIT workout, but you will maintain a higher level of caloric burn for the rest of your day. In addition to the increased RMR, HIIT workouts increase production of the human growth hormone (HGH) during the 24 hours after your workout as well. This hormone also aids in increased metabolism.

If you are interesting in HIIT workouts and want to learn more, you can always go to the Wikipedia page and read their article here. There are tons of free HIIT workouts online, and the benefits are seriously awesome.

Make sure you get your HIIT in today and your metabolism will thank you!

Until next time,
Andrea