Days Off!

When you work out and are consistent with your workouts, you need to remember that to get true results, you need time to rest. Giving your muscles time to rest is when you build muscle! When you workout your muscles are slightly tearing, these tears are constantly rebuilding and forming new muscle and if you don’t give your body rest then you really don’t recover for the next workout.


One of the hardest things to do sometimes is nothing, but that is exactly what is needed to give your muscles a chance to repair and build.  The beauty of a day off doesn’t mean you need to lay in bed or sit on the couch and watch the television. Off days can consist of taking the dog for a relaxing walk or read a book outside in the sun. Working out consistently and having the right routine makes your body very sore to keep being able to endure the hard workouts, your body needs to be fresh. When your body feels good life is good. Treating your body is not just for your muscles but it is also for yourself. Give your self a day to just relax and enjoy the little things in life. With everything going on with everyone’s busy lives it is important to sit back and really just relax. Whether you spend time with family or this rest day is the same as your day when you treat yourself to those sweets you’ve have been craving all week, just take it off. Taking a day off will not only help you recover it is just nice to appreciate and enjoy the hard work you have been putting into your workouts. It’s time to show off your hard earned results!


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Benefits of Running

When people hear, “I like to run for fun,” they call me crazy. Running use to be a punishment if we messed up in sports, the coach would say go do liners or take a lap. As much as I hated running for punishment when I was younger, now that I run for fun there is nothing else like it. Nothing can clear my mind in an instant and send endorphins straight to my brain faster. Running outside when the weather is nice, nothing can beat it. Cardio is important to the heart to the lungs and to the blood. When your heart rate increases, it causes your heart to pump faster, when your heart is working hard it is pushing against your arteries causing circulation to be increased. In a way you could consider this to be cleaning out the veins.It is so easy to come up with excuses not to go on a run whether it be too cold outside, the wind is blowing or just the lack of motivation. But the beauty of running is that you don’t need any fancy equipment, all you need is the motivation. Running is the best way to get in shape; it is truly a full body workout. You use your core, biceps and everything in-between. The benefits of running is, the more you run the more “cardio fit” you get, which lowers your breathing so your lungs don’t have to work as hard to get air into your blood stream. Running has many benefits that are endless but my favorite thing about running or doing some sort of cardio exercise is the endorphin rush you get.


Endorphins rush to your brain giving you a boost of energy so amazing that you feel like you’re on top of the world. This “natural high” as it’s called, makes me want to run faster and work harder. Running has so many benefits to the body and the best part is you don’t need to pay a for a gym membership. You can run at any time of the day or night and you are only benefiting your body, your heart and your lungs. Running can be hard to get motivated to go do but the benefits once finished are well worth the struggle.

There is something strange about people who enjoy running, but before you knock it, try it. You might be sore for a couple days but I promise the more you do it the quicker that endorphin rush will come and the more stress free your life will be. Running is a time to clear your mind, relax and plan your day. It is time for you when nobody else will bother you and nobody to tell you what to do. If you do something for yourself then that is the best reward. Not because someone told you so. NOW go out there and personally see the benefits of running. I promise that the more you do it the more you will want it to be part of your daily routine. Go run! Not for anybody else but for yourself!


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Supplementing Your Workout

Part of being a healthy person and having a healthy lifestyle is giving your body what it needs to perform at that top level. Although buying all the supplements and all the pill forms that promise results, you can get away from making those ridiculous and expensive purchglass_0ases by buying the right food. Every body knows that protein helps build lean muscle, but you really don’t need to go buy a fifty dollar powder at the local fitness store. By drinking a glass of 2% chocolate milk, you get the protein and vitamins needed at 1/50 the cost. Having a healthy diet can get you all the appropriate vitamins and proteins needed without getting crazy and spending an arm and a leg on supplements. Every workout you do, your body is pushed to the limits and the muscles are sore and weak. The muscle fibers are tearing and causing soreness. The same goes for when you do lower body workouts, lactic acid builds up causing soreness and to help build muscles and a quicker repair process, protein within 30 minutes after a workout can have great results. When your body is tired and it is breaking down and is sore it is looking for other places to get what it needs, sugar, potassium, carbs, protein. By replacing the needed energy sources right after a workout you give your body the best chance to heal and repair itself even on the toughest workouts. Of course drinking one 12 ounce glass of chocolate milk after a work out won’t work immediately, yes it will help that one day it is done but you need to get in the habit of supplying your sore torn muscles with protein each and every workout so it knows that it doesn’t have to search for the needed energy sources. So, just like everything else that takes time and consistency, results take time to show but if you start with the right tools for success you are more likely to achieve your individual goal much faster and see better results. Every workout is different but the baseline is the same. Sticking to a game plan and putting it to use is the hard part!

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Back on the treadmill…

Screen shot 2013-04-08 at 6.50.47 PMAnd I’m back on the treadmill… What was with the snow this morning? April 8th = snow day. I usually try to run between 3-4 miles, 3-4 times a week but I’ve been feeling good and wanted to bump up my cardio! I got to run a outside a few times last week, just enough to tease me, then the cold weather hits! I can run in cold weather, but as soon as the wind starts blowing, I’m over it. Running on the treadmill is hard to get in to, but once you hit that 10 minute mark, you get that adrenaline rush and don’t want to stop. Here is the treadmill workout I tried out this morning, it really had me sweating and I felt great afterwards!

Some tips that help me keep focused on my workout, rather than constantly checking on how much time you have left on the treadmill, make a playlist ahead of time so you never get a song that UN-motivates you. And sometimes I take my Kindle Fire to the gym, put a couple of “How I Met Your Mother” episodes on and before you know it, your workout is done! Or sometimes I even read a book, but that’s more for the elliptical or stairmaster days, because it’s hard to concentrate when running! These little tips help make the time go by much faster because being stuck on machines and trying to get a good cardio workout is very frustrating and boring, so when the weather isn’t on your side, try out my advice!

And if you want to follow this cardio session with a great ab or leg workout, check out my past butt kicker and snowy day blogs!

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