Monday, September 29, 2014

Health Warrior--Chia Bars for Salad Bars


By now you should know that I am not just a fan of the amazing tasting Chia Bars from Health Warrior, but you should also know that I am a proud member of their Tribe!  Their amazing products have truly fueled me and my adventures and I could not be any happier to be involved with their company and especially their latest mission, Chia Bars for Salad Bars.

Health Warrior has partnered with Whole Foods and The Whole Kids Foundation to donate portions of proceeds on all sales of Chia Bar super snacks to help place salad bars in schools.  Childhood obesity is indeed an epidemic and increasing the amount of vegetables children eat is a major step in blunting continued weight gain.  This took place for the majority of September and it was a hit!  They sold over 118,000 Chia Bars to help The Whole Kids Foundation!

To celebrate this event, Health Warrior is giving away a two month supply of Chia Bar super snacks!  I want you to be #PoweredByChia, like I am, so I'm providing you with an opportunity to win a two month supply!  Here's how:
1.  Go to this link that details the Whole Foods and Whole Kids Foundation partnership
2.  Enter your e-mail address
3.  Share it for an increased chance to win
4.  That's all!!!


Tuesday, September 23, 2014

25-Minute Treadmill Workout

Are you ready for a challenge?  Because I hear the following treadmill workout will completely kick your booty.  I read about this on one of my favorite sites, PopSugar, and plan on giving this a try this week.  I think that you should too!  Don't worry, there's a link to a printable version of the workout at the end of the post, so you officially do NOT have an excuse to do this.  Just print it off, stick it to your treadmill, and DO IT!


The workout is split into three rounds.  The speeds below -- labeled as beginner, intermediate, or advanced -- are ranges; feel free to adjust when you are running if you need to; it's more important to stick with the incline.  When it's time to recover, choose a speed that allows you to feel ready for the next section, whether that means walking or jogging.

The first round will help warm up your body for the harder intervals, so be sure not to skip it.  For side shuffles, carefully turn your body sideways, and hold onto the bar if needed.  After the first shuffle, switch sides.  For butt kicks, kick your heels to your butt as you run, which will help you warm up your hamstring.

BEGINNER WORKOUT
get the printable workout here

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0052Round 1
1:00-2:0062
3:00-4:0072
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0072
8:00-9:0082
9:00-10:00510Round 2
10:00-11:00610
11:00-11:30710
11:30-12:00Recover10
12:00-13:0058
13:00-14:0068
14:00-14:3078
14:30-15:00Recover8
15:00-16:0066
16:00-17:0076
17:00-17:3086
17:30-18:00Recover6
18:00-19:0094
19:00-19:3055Round 3
19:30-20:0065
20:00-21:0085
21:00-21:30Recover3
21:30-22:0063
22:00-23:0093
23:00-23:30Recover0
23:30-24:0060
24:00-25:00100


INTERMEDIATE WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0062Round 1
1:00-2:0072
3:00-4:0082
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0082
8:00-9:0092
9:00-10:00610Round 2
10:00-11:00710
11:00-11:30810
11:30-12:00Recover10
12:00-13:0068
13:00-14:0078
14:00-14:3088
14:30-15:00Recover8
15:00-16:0076
16:00-17:0086
17:00-17:3096
17:30-18:00Recover6
18:00-19:00104
19:00-19:3065Round 3
19:30-20:0075
20:00-21:0095
21:00-21:30Recover3
21:30-22:0073
22:00-23:00103
23:00-23:30Recover0
23:30-24:0070
24:00-25:00110

ADVANCED WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0072Round 1
1:00-2:0082
3:00-4:0092
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0092
8:00-9:00102
9:00-10:00710Round 2
10:00-11:00810
11:00-11:30910
11:30-12:00Recover10
12:00-13:0078
13:00-14:0088
14:00-14:3098
14:30-15:00Recover8
15:00-16:0086
16:00-17:0096
17:00-17:30106
17:30-18:00Recover6
18:00-19:00114
19:00-19:3075Round 3
19:30-20:0085
20:00-21:00105
21:00-21:30Recover3
21:30-22:0083
22:00-23:00113
23:00-23:30Recover0
23:30-24:0080
24:00-25:00120
As always, eat clean, live lean, live better, live longer!

Friday, September 12, 2014

How to Tone Your Arms in Every Workout

If there's anything that I truly covet for my body, it's bigger b..........iceps.  No, I'm not a typical girl.  I want guns!  That's why I was happy to read this article on popsugar.com and had to share it with you.  They give GREAT tips on how to tone your arms in a variety of exercise styles/situations!

Toned, strong arms are always in season. If you just can't seem to see the muscle definition you've been working toward, you're in luck. We've spoken with some of the most respected fitness experts in the country to talk about what really works. Whether you're a gym rat, a barre or Pilates fanatic, or even a yogini, there's a tip here to help you maximize your workout, so you can reveal (and celebrate) your strong and beautiful arms.

AT THE GYM

If you still think that lifting weights will make you bulk up, it's time to change your tune. Trainer Tia Falcone, who helped Miss America lose over 50 pounds, says that weights will help you sculpt the strong, toned look you're going for and will help you lose weight faster. She recommends doing four weight-training routines a week to sculpt and reshape your problem areas. But how and what you lift is still a hot topic of debate.
High-profile celebrity trainers Tracy Anderson, Heidi Powell, and Joel Harper recommend that their clients lift light weights with a ton of repetitions. Says Joel, “[This technique will] tighten the muscle and not increase its size." One of his favorite moves to feel that intense "good burn" is the lying triceps press. Using two- to three-pound weights, start with a set of 25 reps using both arms. Then, begin alternating arms for three sets of 25 (150 reps total).
But Cassandra Bodlak, group exercise manager of Sports Club/LA, takes a different approach — she's all about lifting . . . and lifting heavy. To find the perfect weight that suits your needs, she offers this test: "If you can't lift a given weight at least eight to 10 times, it's too heavy; if you can lift a given weight over 15 times, chances are it's too light." Finding that sweet spot in the center can make a big difference in your mission. Since Cassandra says that too many reps can wear down joints and lead to injury, she also suggests performing exercises in two to three sets of 10 to 15 reps each.

BARRE/PILATES
According to Pilates guru Brooke Siler, the "absolute requirement" to toned arms is "using more muscles simultaneously." Luckily, this is a given in any Pilates class, says Brooke. Beyond the classic Pilates exercises, Brooke suggests adding weights and Therabands to offer more resistance and see results faster. Keep this in mind as you're looking for the perfect Pilates workout for your needs.
If stepping up to the barre is more your speed, Laurie Alfano, director of education atXtend Barre, offers one toning-specific tip that will maximize your workout: engage your core with every move. Laurie says simply performing the arm movements and going through the motions is not enough. When you "engage from your core and out [through] the limbs," it lengthens and sculpts the muscles more effectively with every rep. This will be a challenging change in the beginning, but the results will speak for themselves.

YOGA
If you think yoga is all about relaxation and no results, you are not taking the right class. For folks who want to see a change in their body, teacher Kristin McGee says that hitting up a Vinyasa or power yoga class is "awesome for toning the arms." The reason? In addition to arm balances and planks, you'll do "at least 30 narrow-arm triceps push-ups" (Chatarungas). Yes, you'll feel the burn, and it will pay off big time.
Once you're in a more challenging class, focusing on correct alignment in arm-toning postures is essential. "It doesn't matter what the pose is if it's done incorrectly," says yogini Kathryn Budig. She loves doing Chaturangas and side planks to tone up arms, but if you're brand-new to yoga, she suggests finding beginner-friendly variations that suit your level (for now). As your practice becomes more regular and your upper body is strengthened and sculpted, you'll be able to do those Chaturangas all day long.