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

Broiled Salmon & Lemon Caper Spaghetti

This is a great recovery meal. Loaded with protein, omega-3's, fiber, & B vitamins. I made this last week when I came home from an extra tough boxing class. It was just what I needed.

I happen to love portabella mushrooms, however, this dish can be prepared with any vegetable that you prefer. Recommendations would be broccoli, tomatoes, eggplant, summer squash or zucchini. (or all of the above).

I always keep a jar of capers in my fridge. If you have never cooked with them, think of piccata sauce. That is the salty/briney flavor you will get from this easy mash up.

Here's what I used to make the sauce:  

- Extra virgin o/o

- Garlic

- Lemon  

- Crushed red pepper

- White wine

- Capers

- Salt

Put your oven on broil and drizzle extra virgin o/o, salt, and a squeeze of lemon on the (WILD) salmon. (Try to avoid farm raised fish at all costs) Let it broil for about 10 minutes.

Boil the pasta in salted water (you know I use Barilla protein plus - always). It is loaded with protein, omega-3's, and fiber. It is a staple in my cabinet at all times.  

While the pasta boils and salmon broils, bring your saute pan to medium low and toss in the above listed ingredients. Once the mushrooms are about halfway cooked, toss in some white wine and let it saute down for a few more minutes. (need to let the alcohol burn off)

Everything should be done around the same time (yes this is pretty much a 10-15 minute meal.  Quickly toss the pasta into the saute pan. It's ok to let some pasta water get into the mixture, in fact it is usually a good thing.

Sprinkle with parmesan cheese, drizzle with lemon and you're done!

Have a great day! xo

Challenge Tuesday

I took a bit of inspiration from my friend, Tee Major, for today's workout.   The other day he posted about improving speed by adding in stair or bleacher workouts.  I used to hit these stairs/bleachers in Southie at least once a week a few years ago when I lived in my former apartment. It is such a great workout and by the time it's over, you're covered in sweat. I'm so grateful for the reminder as I haven't done this workout since I moved into my new place. Plus, it's fun (channel inner Rocky). 

I kicked off my workout with a two mile run around Castle Island. One of the beauties of working out in the morning is seeing the sunrise and capturing the calm before the world wakes up around you.

This Father's Day bouquet left on a memorial bench stopped me in my tracks this morning. Beautiful.

And here's where the bleacher workout began. I went up and down then sprinted across to the other set about 10 times.

Then, I hit these stairs for another 6 or 7 and ran home.

So, here's my challenge for you today. Find a local track, set of stairs, hill, bleachers, anything with an incline and run up 10 or more times. You don't need a gym to get in a GREAT workout. Have an awesome day. xo