If you do one thing this week...

Work out!

Guys, I get it. Mondays are the worst... Foggy from the weekend... it takes at least a few hours to pick up from where you left off the prior week. Everyone is grumpy pants.  All I want to do on Monday is go home and take a nap. BUT, I know better. I know that my Monday boxing class will give my mood a complete 180. My body will wake up, endorphins will be released, and I have the rest of the week to feel good and take the bull by the horns.

Look at this place. It's made for ass-kicking. Peter Welch's Gym changed my life about a year ago (more to come on that in later posts). What workout is your absolute favorite? If you haven't found it yet, go try something new. I promise, when you get into a workout routine, you will start to feel amazing. 

Here's what happens to your body when you work out: 

1. Digestion stops (so make sure you have a snack 2 hrs before)
2. Oxygen-rich blood is demanded in the parts of your body that need it most
3. Oxygen combines with glycogen and produces ATP... Remember ATP???
4. While you're cruising on ATP, your body also releases adrenaline, blocking pain receptors (Yes, the hardest part of your workout is the beginning - get through it!) 

So how does this affect me? 

1. At least 20 minutes of exercise boosts brain power - it increases attention and cognitive ability. Oxygen-rich blood and hormones make their way to the brain and combine to create a chemical called brain-derived neurotrophic factor (BDNF) which plays a role in brain cell growth, mood regulation, and learning. This also has LONG TERM POSITIVE effects.  This is why even when I'm super busy at work, I'll leave, work out, and log back in later. Give your brain a boost.
2. That extra blood flow also increases prettiness... flush face and hydrated skin. 
3. Sleep tight! Exercise regulates body temperature, helping you sleep better when you hit the hay later on.
4. Hot bod, duh. 
5. Reese is right:

So, in case my point wasn't totally clear - getting in some exercise multiple days per week provides benefits that go far beyond just having a hot body and a healthy heart. There are immediate mental and emotional positive side effects that you have the means to give yourself with every motion you make. Case in point... I was so cranky all day today. ALL DAY. Now, I'm relaxed and ready for my week. Get after it!

And, hey, if that's not your thing and you just want a buffalo chicken salad, lucky for you I made a 15 second video on instagram tonight that shows you how! HERE. 

Have an awesome week! xo

Roll it Out...

For the past few weeks, during workouts, my legs have felt tired, like lead, like heavy sacks of sand. First, I thought it was the high heel wearing (probably part of it)... then... I thought my legs were probably just tired and potentially overworked. Then, I thought it was just from running because I felt OK, not 100%, but OK during boxing.  At the same time, I thought... shoot am I just going through another phase of feeling old?

I tried getting more sleep, eating more protein, drinking more water. Well that helped some things, but, my legs still felt like lead. And so, I did what I should have done the moment I came back from my first bad run... stretch out and foam roll. Yesterday morning, I woke up early and stretched out my calves and hamstrings for about 10 minutes and then foam rolled for another 5 minutes and stretched again. The end result? I felt like a new woman at boxing last night. My legs felt light as a feather. 

Why foam roll?  Foam rolling is the best alternative to massage. It applies direct pressure to knotted areas that stretching alone, cannot treat. Foam rollers are especially helpful for those who consistently have high intensity workouts or run. Over time, those who are constantly training, develop micro tears that get worse over time and eventually turn into a knot or "trigger point" causing pain and/or stiffness. Foam rollers can be picked up for around $20 at most sports stores or online. I also like "the stick" (seen below)... it's a less painful treatment and quicker to use, plus it can be packed in a suitcase.

I'd like to hear how many of you use a foam roller and how often?  

Have a great week - stretch it out! xo

Bikini Beach Prep Part 3

Summer officially starts on Friday - WHOO HOO! Bikini season is in full force! I'll have tips all Summer.  Parts 1 and 2 you can find here and here.  Onto the next... 

1. Interval Training: Sure, you feel like you're doing your part by going for a run, bike ride, or churning that elliptical. Eventually though, your body gets used to the same old routine. An easy way to mix it up is to add in some interval training. Not only does it increase your cardiovascular health - it also has been proven to burn fat more efficiently.

Here are a few easy ways to incorporate interval training into your workout:

a. On the Treadmill: Run/Jog at a comfortable pace for two minutes, sprint for a minute, run/jog for two, sprint for one. Repeat this for a half hour. 

b. Outdoor Run:  Run/Jog to one telephone pole (or tree, or house, or whatever else), sprint to the next, run, sprint.

c. On the Elliptical/Bike: Move at a medium pace for one minute, then turn up the resistance (you'll look and feel like you're moving in slow motion - that's ok) do that for two minutes and repeat cycle for a half hour.

d. At Home or Outside: Run up a flight of stairs 5-15 times (depending on your level) walk or jog for a minute repeat until you finish the set of 5-15. 

Tell me how different you feel at the end of this workout compared to your regular routine.

2. Quit Eating Processed Foods... For Good.   

Here's the deal. Processed foods are laced with flavor enhancers (glutamates - or almost anything on the label that ends in -ATE). Studies have shown that these flavor enhancers BLOCK your leptin hormone (HUNGER HORMONE) which is why you keep eating and never feel satisfied when you eat these foods. Crazy, right? More on this subject here.

3.  Don't Ignore Cravings, just be Smart about it  

This is something that took me a long time to learn. If you are craving chocolate or chips or something else that you don't think you should have while you're trying to get in bikini shape, ignore the craving for the day. If you are still craving it the next day, have a small portion of whatever it is - the real version - not the fat-free-preservative-laced-gross kind. You'll feel satisfied and will have a clear head. Being healthy isn't about punishing yourself or depriving foods you love. Everything is ok in moderation, just watch your portions.

I had been craving ice cream for a week when I finally had this serving.

Have a great weekend - enjoy the weather and most importantly - be confident! xo