Blame it on the Alcohol

Alcohol and Diet

 

If you’re like me, you like to go out one day on a weekend after a long and busy week of work. And that one day just might be the day you want to have a few drinks, beers, shots, whatever. I certainly go out here and there and have all of the above. If you're eating well and exercising yet not seeing results, drinking alcohol might be the problem.

Alcohol consumption can mess up your panned out diet. Many alcoholic drinks are packed with calories and sugar. If you’re mixing your alcohol with energy drinks (red bull, monster) or juices from concentrate, you are giving yourself a sugary rush with each sip. Let’s also not forget your post-bar food cravings. I personally, will not go to sleep after a night of drinking without having to eat a large meal. My food cravings extremely increase.

Alcohol is a diuretic meaning  that drinking too much will dehydrate you. In order to workout you need to be hydrated and dehydration makes you feel fatigued.

Alcohol contains calories that make you gain weight, for example like soda. Drinking lots of alcohol makes your belly fat increase.

Reduces Muscle growth. Protein synthesis is important for muscle development. Alcohol interferes with this process and can also increase cortisol which destroys  muscle.

 

Because alcohol is  essentially empty calories and doesn't  contribute toward your daily nutrition, cutting back on alcohol may be one of your healthy ways to lose weight.

 

Coconut Oil Benefits

The GREAT benefits of Coconut Oil

Weight Loss:

-It boots metabolism

-Contains fatty acids that shrink excess fat

-Reduces abdominal obesity

-Easy to digest

-Reduces appetite

Coconut oil is a great substitute for any other oils but is also beneficial for your skin in many different ways. Coconut oil is great for cooking because it is loaded with good fats that give us energy and fight bacteria in the body. Coconut oil improves digestion  and immunity against certain infections/diseases. More and more people are discovering the great benefits of coconut oil and use it on a daily basis.

Tip: Cook your meat on coconut oil. It tastes great and is very healthy as opposed to other unhealthy oils. 
 

Coconut oil Beauty Tricks:

Massage oil: it can moisturize dry skin and has no side effects. It is good for all skin types. It is also known to be anti-aging by minimizing  wrinkles and sagging skin. Coconut oil can be used to  make your own DIY body butter, body scrub,cuticle oil, detox bath, facial wash, deodorant, makeup remover, lip balm, shaving gel, and even sun burn relief.

Although it can relieve sunburn, it is also a great tanning oil for those who like to get a dark tan in the summer. I personally used it outdoors to tan and it absorbed quickly and made my skin super tan! I don’t recommend this to anyone who doesn’t like getting a sunburn or tan.

Hair Care: Helps hair growth and is a great substitute for conditioner. It aids with damaged hair and gets rid of dandruff due to dry scalp. There are hair masks that can be made with coconut oil as well that will leave your hair looking healthy, refreshed, and shiny!

Other interesting facts about coconut oil:

-home made toothpaste

-natural mouth wash

-cellulite reduction

-diminishes stretch marks

-diaper rash guard

-detangles hair

-insect repellant

Coconut Oil is Great for almost everything! Every household needs to have one.

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Green Smoothies

 

 

 

 

Benefits of Green Smoothies

Green Smoothies are not only delicious but also very healthy and beneficial. Many people turn to green smoothies to lose weight, increase, energy levels, help with digestion, get enough fiber and vitamins  and even get a clearer skin.

Green smoothies provide the nutrition, vitamins, minerals, healthy carbs, and fiber that aid in losing weight safely and effectively without starving yourself.

Green smoothies are convenient  to get your fruits and veggies in your body. The fruit masks the flavor of veggies so even though all you taste is strawberry, mango, raspberries, pineapple,  at the same time you are consuming a healthy dose of spinach, kale, carrots,  and any other vegetable that you put in.

Green smoothies reduce cravings for junk foods, Sweets, salt and other fats that are unhealthy for your body. Drinking a green smoothie will fill you up and you won't be tempted to eat junk.
Green smoothies are quick and easy to make and you can take them to go.

Green Smoothies are anti-aging and even aid in nail and hair growth.

Create your own Green Smoothie:





Base: 

• 8 oz. of filtered water
• 8 oz. of Green Tea
• 8 oz. Milk, Drinkable yogurt/kefir

Greens (pick 1 or 2):

• 2 cups green leaf lettuce
• 2 cups kale
• 2 handfuls of spinach
• 2 handfuls or romaine

Fruits (pick 1 or 2):

• 1 cup strawberries, blueberries, raspberries, blackberries
• 1 orange
• 1 cup pineapple
• 1 apple
• 1 banana
• 2 kiwis
• 1 cup grapes
• 1 cup melon

Energy Booster, Fiber-rich, Fat-burning and Antioxidants:

• Flax seeds
• Chia seeds
• Acai Powder

Optional:

• protein powder
• peanut butter
• Greek yogurt
• cottage cheese
• cinnamon
• cocoa powder

Swallow Cliff Stairs

April is here! We are only a few months away from summer! Do you have your beach body ready? I certainly don't- at least not completely. Winter in Chicago is very harsh. I tend to get a little bored of working out indoors every day. Now that the temperatures are rising, I look forward to working out outside.

My ideal place to go for a great workout is at Swallow Cliff forest preserve aka the Swallow Cliff Stairs. Swallow Cliff is located in Palos Park on Rt. 83 and US Rt. 45. Many fitness enthusiasts climb the 125 stairs year round, especially on nice, sunny days. It’s grown to be a very popular place for working out.

Climbing the stairs is super challenging, however it’s very beneficial for many reasons such as:

-Improving your cardiovascular fitness
-Burning calories
-Reducing the risk of heart attack
-Improving strength and bone density
-Improving muscle tone

Swallow Cliff will definitely activate your glutes, hamstrings, quads, and calves. Be prepared to be super sore the following day.

My maximum amount of times I climbed up the 125 stairs was 8 times. This year I am motivated to beat that number. Swallow Cliff is challenging but is absolutely my #1 favorite place for great cardio and leg day workout. There are also trails in the woods for those who like running or walking in nature.

Go and experience it for yourself!

Protein Power

Protein consumption is crucial for recovery (repair damaged tissue) and to increase strength after your workout and to be ready for the next workout. Protein is made up of amino acids, small building blocks necessary for synthesizing muscle. On average, you should consume 0.8 to 1.5 grams of protein per pound of your body weight. For example, if you weigh150 lbs., you should consume approximately 150 grams of protein per day. There are many foods filled with protein that you can choose from. There are also great protein powders, protein shakes and protein bars that you can consume:

Protein shakes and protein bars are great sources of protein and they can also be delicious. Some of my favorite protein powders include: Gold Standard (Strawberry) which consists of 24 grams of whey protein, Muscle Milk (Chocolate) 32 grams of protein, and BPI Sports Whey HD (Vanilla Caramel)25 grams of protein.

There are a number of ready to drink protein shakes available to buy almost anywhere. My current favorite protein shake is Core Power (Strawberry Banana or Chocolate). It contains 26 grams of protein and tastes delicious.

Another source of protein I recently started drinking is Chocolate milk. It is packed with protein! My favorite types are TruMoo and Fairlife.

 

 

 

Protein Bars

 

Women and Strength Training

 

Often times many (if not most) women refuse to do any sort of strength training. They assume lifting weights will make them appear "bulky" or "manly" or they believe their only option for weight loss is to do hours of cardio. False! First of all, I was that type of girl when I first joined the gym years ago. I would spend an hour of doing cardio and would not intend to do any sort of strength training. Thanks to my guy friends who convinced me to start lifting some weights! I noticed an increase in my fat loss and strength and it became an addiction. Strength training is now my LIFE! Today, my cardio includes between 20-30 minutes of HIIT and the rest is all strength training.  Its important for women not to make crazy assumptions that they will look bulky because  strength training will only make you look sexy, toned, and strong. You will build lean muscle.

 

So what are the benefits of strength training for women?

• Lifting weights just twice a week can reduce overall body fat percentage by 3% in 10 weeks.
• Burn more calories throughout the day. Strength training increases the body's metabolic rate so you burn more calories.
• Bone density and tendon improvement,
• Helps maintain fat loss.
• Boosts energy levels and improves mood.
• Makes you look like sexy and toned!

Pick up those weights ladies! You will soon realize how effective strength training!

Gym Pet Peeves

Some of the things people do or don't do at the gym that drives not only me, but others CRAZY!

When women wear makeup to the gym: Really?! Often times I see women come to the gym looking like a Barbie doll. Please stop! The more you sweat the more muddy your face gets and all that powder flows down your face, not to mention your pores unclog when you sweat and all that dirt gets trapped in there. Please stop.

 

NO deodorant: Everyone will gradually move farther and farther away from you when you openly spread your arms and have stinky arm pits! Always always remember to wear deodorant. No one wants to be around that suffocating smell. Gross.

 

When men moan and groan during their weight lifting sets. You sound inappropriate. Please save your animal like noises for your own time.

The awkward creep who checks out every woman that walks by and leers at women until they move to the opposite side of the gym or exit. Ladies beware!

 

Less talky more lifty. That one person who comes to the gym to chit chat about random things and killing your precious time at the gym! Put your headphones on, get on a machine, and get to work! It’s not social hour it’s lifting hour.

 

My main pet peeve would be people not putting weights back where they should be. No one wants to search the entire gym looking for equipment.

 

When people leave a puddle of sweat on gym equipment and don’t wipe it down. Yuck! No one wants to sit on and touch that stuff. Walk a few steps to get a towel and spray bottle to wipe it down.

 

Crappy music at the gym. Thank God for headphones and your own music device.

But first, let me take a SELFIE. People who repeatedly flex in the mirrors and take pictures of themselves working out.

 

Improper use of Equipment:  It’s understandable that beginners are not familiar with gym equipment, but please ask a trainer for help. Not only you can seriously injure yourself, but you also look kind of goofy.

 

Sauna. First, when people sit in the sauna for 30 minutes thinking they will drop 10lbs. Not that simple. Second, people who sit in the sauna for 30 minutes and then go into the hot tub or pool without showering or rinsing their sweaty body. Gross.

People interrupting you between reps. Please don’t ruin my focus.

 

People who count their reps out loud. It’s a great way to keep track of your progress but QUIETLY or in your head. You’re messing up my count!

 

 

My FitBit Accessory

FitBit Flex is a fitness tracker wristband and App. It tracks:
-steps walked
-miles
-calories burned
-calories consumed
-calories left to burn
-sleep
-water consumption

 

 

Most of the above categories have a goal of the day which you can adjust. For example, my steps for the day goal is 10,000. The tracker flashes 5 lights (solid) and vibrates when I  reach my daily goal. Its my happy moment, especially when I reach my goal halfway through my day :) FitBit is a great device for me to track my progress especially when I do a variety of workouts at the gym. I try to improve and beat my previous daily goal but it doesn't always happen, depending how active I am throughout the day. The wristband comes in a variety of colors and is comfortable to wear. To log your progress you need the FitBit app and it automatically syncs your progress through Bluetooth.

 

It costs anywhere from about $50-$100. There are other FitBit wristbands that are more advanced, such as the Charge HR, Alta, and Blaze. The more advanced ones have more features such as  heart rate monitor, music control, and call/text control.

 

My Arnold Classic Experience 2015

                                  

 

The 2015 Arnold Expo took place on March 5-8 in Columbus Ohio. That was my first experience in attending a Health and Fitness event. It is the biggest multi-sport festival in the nation . It’s a great way for businesses and organizations to showcase the latest Fitness trends in the industry. There are many competitions and fun activities going on at the Expo such as bodybuilding championship events, competitions for cheerleading, CrossFit Endeavor, weightlifting, powerlifting, etc. They also have  youth sports such as gymnastics, cheerleading, dance and martial arts. There is something for everyone!

Although it was a long road trip from Chicago Illinois to Ohio, it was totally worth it. There were over 900 booths from different companies such as Bodybuilding, Muscle Pharm, Gym shark, MuscleTech, Shredz and Gaspari Nutrition.  Free samples were given out such as protein bars, sample size protein powder, coupons, baggies of sample supplements etc. There were many popular Fitness models and Body builders which you can personally meet and greet as well as take pictures with. Of course Arnold Schwarzenegger was there as well, but I did not get a chance to see him because I attended only one day of the 3 day event. One of my favorite Fitness motivation models was there as well: Paige Hathaway, along with Dana Linn Bailey and Emily Skye. Not to forget about seeing the  Hodgetwins shirtless!! ;) It was fun to see the WWE NXT LIVE show as well.

The Arnold Expo is a MUST-SEE event for all Fitness Freaks and people who have an interest in Fitness and Body building, especially for the affordable price of $20 per day.

DON’T MISS OUT THIS YEAR ON THE 2016 ARNOLD EXPO EVENT!! It’s taking place in Columbus, Ohio.

Schedule

Friday, March 4, 2016
9 a.m. - 5:30 p.m.
(EXPO opens at 8:30 a.m. for VIP Ticket Holders)

Saturday, March 5, 2016
9 a.m. - 5:30 p.m.
(EXPO opens at 8:30 a.m. for VIP Ticket Holders)

Sunday, March 6, 2016
10 a.m. - 4 p.m.
(EXPO opens at 9:30 a.m. for VIP Ticket Holders)

The Glute Bridge

My favorite day of the week in my gym routine is LEG DAY! Yay! It's exciting and fun for about an hour but the next day is not so pleasant. I personally believe in weighted squats, weighted lunges, and weighted butt lifts, or bridges. I started adding the butt lifts to my leg day workouts about a year or so ago. I never knew they can be so effective! Squats, lunges and butt bridges are all I need to get a great leg day workout.  Be prepared not being able to walk right for the next 2 days following your workout. Your legs and glutes will be extremely sore! This workout targets primarily  your muscles in the glutes, but also work the lower back and hamstrings. The butt lifts are really easy to do. Below are instructions on how to do this workout. I normally use a 20-40 lb barbell and do about 3-4 sets of 12-15 reps. Try this workout you will feel your glutes burning!

To do the Butt Bridge:
Lay down on the ground flat on your back with a barbell over your waist. Flex at the knee and bring your heels towards your butt. Find a foot position that is comfortable and feels strong.

To perform the bridge, drive your heels into the ground and extend your hips fully. Pause at the top and squeeze your butt hard, then lower the barbell under control.

What is your favorite leg day workout?

Welcome February

February is Heart Month, not only because Valentine's Day is coming up, but also a reminder to get your heart rate up. So get your booty up and get active! My favorite way to amp up my cardio is by doing HIIT. (High Intensity Interval Training). The way I like to get it done is by running for two minutes and walking incline for 2 minutes. I repeat this process for about  20-30 minutes. In addition, I need good music to get me going. Here is my favorite little playlist for cardio this week:

https://youtu.be/EVXYZGu75qk
https://youtu.be/PsO6ZnUZI0g
https://youtu.be/hY5way9lsTQ
https://youtu.be/Dr1nN__-2Po
https://youtu.be/CDLTmBiY3mg
https://youtu.be/MlZajl-JLzE
https://youtu.be/q8kUckZ15fE

Strong is the new SEXY

Many women don’t add weight training to their exercise routine for various reasons. I believe  the main one is: “I will look bulky or manly after lifting  weights.” Second, the society doesn’t value visible muscle on a woman. Feeling strong is  wonderful, healthy and empowering. Being toned and defined is sexy!