exercise

How to Stay Healthy on Your Period

July 30, 2015


We've all been there. Your period comes and interrupts your workout flow with sluggishness, cramps, and overall ickiness. When all you want to do is wrap yourself in a blanket and eat chocolate, here are my tips on how to stay healthy and active on your period.



Don’t Go Crazy! 
Your period is stressful for your body, so try to keep your workouts lighter than usual. Try 30 minutes of yoga, bodyweight workouts, Pilates, or something else that will still work you out but won’t put added stress on your body.

Magnesium! 
Start taking a magnesium supplement daily for 3 days on the day before menstruation starts. Magnesium can help reduce your menstrual cramps and pain. Be careful though, too much magnesium can cause diarrhea and lower blood pressure. If you have digestive problems or heart disease, ask your doctor before taking a supplement.

Hydrate! 
It is important to stay hydrated during your period. Hydration not only helps your brain and organs function well but also keeps your skin glowing. Staying hydrated will keep headaches and other side effects away. I always (especially when staying active and hitting the gym) drink half my weight in ounces of water. For example, if you weigh 140lbs, you should drink about 70 ounces of water daily. I keep a BPA-free water bottle with me at all times and fill it up almost hourly.

Stretch & Foam Roll 
Stretching and foam rolling should be a part of your workout routine already, but even more so when you have your period. Like acupuncture, foam rolling will release tension throughout your body, releasing endorphins, reducing your cramps, and breaking up the lactic acid in your muscles. You can check out my guide to foam rolling here!

Keep it clean! 
Though we may want to reach for chips or chocolate, keeping a clean diet during your period will not only keep you motivated to exercise but will reduce the pain and bloating a period can bring. Make sure to keep your diet rich in calcium including beans, almonds, and dark green leafy vegetables such as spinach and kale. Also, go for lean proteins and berries high in antioxidants. My go-to period helper is peppermint tea in the evening and a mixture of turmeric, warm water, and lemon in the morning.


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fitspo

This Cover Model Has Awesome Advice For Anyone Who Wants to Run

July 25, 2015


Image Source: Women's Running / James Farrell.


My motto is if you run, you are a runner. There is no correct body type or shape that denotes a runner and cover model Erica Schenk seems to agree with me. She tells Women's Running Mag that "Some women believe that since they have curves they can’t run or shouldn’t run. Running is for every body anytime."

You can read even more of her interview here!


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healthy recipe

Watermelon and Feta Salad

July 23, 2015

Is there anything better than munching and slurping on fresh watermelon during the summer? I don't think so! Juicy, sweet, and hydrating, watermelon is a summer a summer staple for me and figuring out new and delicious ways to eat it is a passion. Pairing watermelon cubes or balls with refreshing mint and creamy feta will sure to be a favorite at your summer table too!







Ingredients

  • 12 cups cubed or balled watermelon (this should be about half a large melon or 1 of the smaller varieties)
  • 2 tablespoons unfiltered apple cider vinegar
  • 4-5 ounces feta cheese, crumbled (feel free to add more if you are a super Feta fan)
  • 1 bunch fresh mint leaves, washed thoroughly (if you don't like mint, basil works nicely here as well)
  • Pink Sea Salt
  • Fresh Cracked Pepper


After chopping or scooping the watermelon, place onto a tea or paper towels to dry a bit.  Slice the mint into very fine ribbons or for a more rustic feel, rip the mint into smaller pieces. Then add the watermelon,  mint, and ACV to a bowl and toss gently.

Top the salad with the feta and toss just to combine. Top with a sprinkle of the salt and pepper and serve!



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healthy recipe

Low Carb High Protein Chocolate Mug Cake + Calorie Breakdown

July 08, 2015


This insanely easy to make breakfast will not only satisfy your sweet tooth, but will leave you full all morning long!





Ingredients (Makes 1 cake)


Optional Ingredients



Directions
Mix all dry ingredients (including optional dry ingredients if using) until well combined. Mix in the almond milk and egg and stir until just combined (don't over mix!). Depending on your microwave, cook for 40 - 60 seconds. Check the cake after 40 seconds; if it starts to bubble over the lip of the mug, stop the cooking and gently pat down the cake with the back of a spoon and continue microwaving. Your cake should be moist, but cooked all the way through. If its a little soft in the middle, feel free to put back in the microwave for an additional 15 seconds or enjoy as is!

When the cake is ready to eat, top with berries or a heaping spoonful of melted peanut butter.


Shop the Recipe!


Calories














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binge

How to Recover from a Weekend Binge

July 05, 2015

Weekend brunches, drinks with friends, and late night burger runs all make for a fun weekend, but can wreak havoc on your body and your diet. Here are a few tips to getting back on track. 


motivation

5 Ways to Get Your Morning Workout Motivation

July 02, 2015

Not a morning person but need to fit in an early A.M. workout? Try my tips to get you up, out, and sweating before breakfast!








Have your gym bag ready: Packing up your gym bag the night before will allow you to get out of bed and simply pop on your sneakers, grab your bag, and head out to the gym. Rustling around in the dark at 5:30am is something no one looks forward to, especially if you are a someone who is not a workout-in-the-morning type person.


Go in with a Plan: Figuring out what you will be doing in the gym before you go will not only save you time, but it will make your workouts more efficient and worth the early morning wake up call. Looking for some bodyweight workouts? Check out my workouts and playlists!

Energize: I don't know about you, but no matter what time I workout, I HAVE to have a little snack. I usually go for a banana and a few sips of coffee, but any snacks including a protein bar or a scoop of peanut butter will help you get rid of that sluggish feeling.

Get Your 8 Hours: Always try to get enough sleep, but especially try on the days you have to wake up earlier to workout. Getting enough rest will not only help you wakeup easier, but getting enough rest aids in weight loss as well. 

Have a Motivator: Still having trouble getting up and going? Set up a morning meet-up time with a friend on your designated workout days. Your friend will keep you accountable and why get up to cancel when you could get up to workout? If a friend doesn't work, try having a reward for yourself. Promise yourself those new workout shorts or cool new kitchen gadget if you complete your workout goal!

My Workout Favorites




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