tag:blogger.com,1999:blog-28982142126638591072024-03-13T07:54:50.034-07:00Fuel Your Fitness MethodThe Fuel Your Fitness Method emphasizes Activity, Nutrition and Restoration. We place the emphasis on progression, not perfection. In a world that overwhelms us with diet plans, new workout routines and the latest "stress-busting, abs-lusting" claims, the #FYFmethod will help you silence the distractions and focus on mindfulness, self awareness and support to reach your goals.
Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.comBlogger108125tag:blogger.com,1999:blog-2898214212663859107.post-59143835169780026392016-08-10T11:41:00.000-07:002016-08-10T11:41:57.779-07:00The Bare Basics Workout<div style="box-sizing: border-box; color: #333333; font-size: 17px; line-height: 25px; margin-bottom: 20px;">
<span style="font-family: inherit;">Whether you’re on the road, under budget or just need a break from the weights and gym dates…this workout offers the variety and intensity you crave. You don’t need any equipment or fancy gym memberships! This full body routine will increase your heart rate and help you drop excess body fat when incorporated into a healthy lifestyle, including a nutrient-dense diet and rest. </span></div>
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<span style="font-family: inherit;">Complete two rounds of each set then complete one final round of each cardio movement. Rest as little as possible to keep the heart rate up. Warm up 3-5 minutes beforehand. Modify as needed.</span></div>
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<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">High knee run - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Alternating reverse lunges with arms overhead - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Full arm plank - 30 seconds</span></span></li>
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<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Burpees - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Squats with forward arm press as the legs extend - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Wall sit - 30 seconds</span></span></li>
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<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Jumping jacks - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Pushups - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Forearm side plank - 15 seconds/side</span></span></li>
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<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Jump squat - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Full plank with shoulder taps - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span style="font-family: inherit;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;">Side to side squat - 30 seconds</span> </span></li>
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<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Mountain climbers - 30 seconds</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Lunge with right knee raise and core rotation to right - 15 seconds, then switch sides</span></span></li>
<li style="box-sizing: border-box; margin-bottom: 0.4em;"><span data-mce-style="line-height: 1.4;" style="box-sizing: border-box; line-height: 1.4;"><span style="font-family: inherit;">Plank walkout with 2 knee drives - 5x</span></span></li>
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<span style="font-family: inherit; font-size: x-small;"><i><span style="color: #333333;">This post was originally featured here: </span>http://etbfit.com/blogs/news/125910595-the-bare-basics-workout-no-equipment-necce</i></span></div>
Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-28972051443224561592016-08-10T11:39:00.001-07:002016-08-10T11:44:02.653-07:00The Work-Workout Balance<div style="box-sizing: border-box; color: #333333; font-size: 17px; line-height: 25px; margin-bottom: 20px;">
<span style="font-family: inherit;">Work hard and the results will come, right? Kind of. If your goal is to get in shape, then yes, you will have to work hard in the gym (or wherever you fit in your fitness). But you will also have to manage your diet and make sure your sleep schedule is on fleek. Likewise, there is more to it when it comes to your making “gains” in your career. It takes long hours, evening social events, and sometimes lengthy travel in order to make progress and move upward. So what happens when those requirements interfere with your gym time and your promise to replace beers with banana-spinach protein shakes? The following solutions will ensure you overcome those pesky barriers to success. </span></div>
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<span style="font-family: inherit;"><strong style="box-sizing: border-box;">The Problem:</strong><strong style="box-sizing: border-box;"> </strong><strong style="box-sizing: border-box;">Happy Hour</strong></span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: inherit;">The Solution</span></strong></div>
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<span style="font-family: inherit;">It’s been a long day filled with phone calls, emails and meetings. You’ve made some final decisions regarding a big project while texts from your indecisive friends pop up on your phone. Pizza or burgers? Outdoor beer garden or indoor with flat screens to watch the game? The only decision you want to make is what time to leave the office. One of the problems with happy hour, is it rarely lasts an hour. It might turn into dinner following your after-work drink, which then turns into “one more” after finishing the entire burger and fries you ordered because your alcohol-influenced self read it on the menu as “protein.”</span></div>
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<a href="https://3.bp.blogspot.com/-v1FHhxCrJcc/V6t0fw8RvDI/AAAAAAAADto/wPMsK5u7wL8UR9pbmZIsY1WeUsctPxBqgCLcB/s1600/Screen%2BShot%2B2016-08-10%2Bat%2B1.36.57%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="81" src="https://3.bp.blogspot.com/-v1FHhxCrJcc/V6t0fw8RvDI/AAAAAAAADto/wPMsK5u7wL8UR9pbmZIsY1WeUsctPxBqgCLcB/s200/Screen%2BShot%2B2016-08-10%2Bat%2B1.36.57%2BPM.png" width="200" /></span></a></div>
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<span style="font-family: inherit;">-Avoid showing up to happy hour on an empty stomach. Drinking on an empty stomach will increase the impact of the alcohol, and decrease your ability to resist that plate of nachos.</span></div>
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<span style="font-family: inherit;">-Have a snack beforehand.</span></div>
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<span style="font-family: inherit;">-It’s also a good idea to be the last one to have the first drink. The later you begin your happy hour, the less alcohol you will likely consume throughout the evening.</span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: inherit;">The Problem: Burning the Midnight Oil</span></strong></div>
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<strong style="box-sizing: border-box;"><span style="font-family: inherit;">The Solution</span></strong></div>
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<span style="font-family: inherit;">Maybe you're up with the birds to catch that rush of endorphins that you chase at the gym. Maybe you're up late every night, replying to every email and reviewing every power point slide of your presentation. If you can relate to either of these, or (worse) both, there's a chance you're not getting the recommended 7-8 hours of sleep each night. If you'd rather burn fat than "midnight oil," prioritizing your sleep is a must. The quantity and quality of rest you get has a direct impact on your mood, energy levels and the hormones that support muscle growth and control your appetite. Having trouble calling it quits?</span></div>
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<span style="font-family: inherit;">-Unplug at the same time every night to develop consistent sleep habits.</span></div>
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<span style="font-family: inherit;">-Retire from the phone, computer and TV so you can recharge your body along with those devices.</span></div>
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<span style="font-family: inherit;">-Consider using an eye mask to reduce the impact of light in your room. Even a subtle amount can affect your melatonin levels, a hormone which plays a role in weight control and immune health.</span></div>
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<span style="font-family: inherit;"><strong style="box-sizing: border-box;">The Problem:</strong><strong style="box-sizing: border-box;"> </strong><strong style="box-sizing: border-box;">The Vending Machine and Food Delivery Services</strong></span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: inherit;">The Solution</span></strong></div>
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<span style="font-family: inherit;">Remember when hunger struck and you instinctively ran to the vending machine to grab a snack? With countless food delivery services, you might find yourself grabbing your phone just as quickly as those Gardetto’s. Overcome endless, convenient food options and a bottomless burrito bowl by filling up with these tips.</span></div>
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<span style="font-family: inherit;">-Schedule healthy food. The convenience of many smartphone apps makes order food fast, easy and efficient. Use this to your advantage! Know which restaurants or meal delivery services offer nutrient dense options. Many of them offer customized options such as gluten-free, nut-free, Paleo and vegetarian.</span></div>
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<span style="font-family: inherit;">-If you’re eating out, don’t be afraid to create your own “meal” of side dishes. A few of these “micro-meals” can add up to create a well rounded lunch. Aim to include a protein, carb and veggie. An example might be a baked potato, loaded with steamed broccoli and cottage cheese.</span></div>
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<span style="font-family: inherit;">-Go with the tried and true "old school" method of packing your own. And keep snacks at your desk! </span></div>
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<span style="font-family: inherit;"><strong style="box-sizing: border-box;">The Problem:</strong><strong style="box-sizing: border-box;"> </strong><strong style="box-sizing: border-box;">When (and where?) to Workout</strong></span></div>
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<strong style="box-sizing: border-box;"><span style="font-family: inherit;">The Solution</span></strong></div>
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<span style="font-family: inherit;">There's an increasing number of hotels and workplaces that provide gyms and wellness programs. Whether you're on the road or at work, there are countless opportunities to workout regardless of what your HR department might offer. Many companies provide free access to onsite gyms, or discounted memberships to one in your community. Onsite fitness centers, or those at a hotel, may not be "all inclusive" but the most important part isn't the amount of equipment or how new it is, but what you do with it. Regardless of where you are or what equipment you have access to, keep the following in mind.</span></div>
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<a href="https://2.bp.blogspot.com/-YYWka8NRxE4/V6t0z0_a9LI/AAAAAAAADtw/flLoDIxFO5gIzogYJNk-eEwpEYld7tvSwCLcB/s1600/Screen%2BShot%2B2016-08-10%2Bat%2B1.38.48%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="108" src="https://2.bp.blogspot.com/-YYWka8NRxE4/V6t0z0_a9LI/AAAAAAAADtw/flLoDIxFO5gIzogYJNk-eEwpEYld7tvSwCLcB/s200/Screen%2BShot%2B2016-08-10%2Bat%2B1.38.48%2BPM.png" width="200" /></span></a></div>
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<span style="font-family: inherit;">-Implement activities throughout your workday. Think planks, wall sits, and stair climbs! Never underestimate the significance of staying active. Before roll your eyes and think “I’ll pass on burning the 10 calories,” take into account the energy-impact, how it will contribute to a quick mood boost. It might also be exactly what you need to prevent a trip to your co-worker’s candy jar.</span></div>
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<span style="font-family: inherit;">-Keep a pair of gym shoes and workout clothes in your office. While you might not have access to a shower, you never know when you might be able to get outside for a quick walk or outdoor circuit. Check out <a href="http://inspirelinge.blogspot.com/2016/08/the-bare-basics-workout.html" target="_blank"><span style="color: #00b4f1;"><span style="-webkit-transition: 0.5s; box-sizing: border-box; transition: 0.5s;">The Bare Basics Workout</span></span> </a>for an equipment free routine you can do anywhere. </span></div>
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<span style="font-family: inherit;">These tips, along with commitment and an open mind, will help you achieve progress and bring you closer to your fitness goals despite work-related obstacles. What are your favorite ways to stay active and maintain a healthy lifestyle when balancing responsibilities at work? </span></div>
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<span style="font-family: inherit; font-size: x-small;"><i>This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance</i></span></div>
Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-39748629516239002772016-08-03T08:04:00.001-07:002016-08-03T08:32:29.347-07:00Timed Track Workout SeriesAre you an athlete? Or do you consider yourself to be anything BUT an athlete? If you answered yes to that second question, it's time to shift your perception!<br>
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I never considered myself an athlete. In fact, my mom signed me up for high school tennis as a way to be "social" and "break out of my shell." While it served its purpose, it also broke my ego--when the tennis coach ordered a <a href="http://inspirelinge.blogspot.com/2015/04/my-fitness-exploration.html" target="_blank">double X t-shirt </a>for me. </div>
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Regardless, I've overcome my negative mentality and social awkwardness (though if you're an introvert like me, you'll understand you still crave that alone time to reflect and energize). In recent weeks, I've asked myself "what can I do to mix up my routine? I work so hard in the gym and have hit a plateau." Physically and mentally. Have you ever felt that way?</div>
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My solution...the Timed Track Workout Series! I'm going to be heading to the track at least once a week for an outdoor workout...and, yep, it's going to be TIMED. Truthfully, this concept brings back memories of tennis practice where we did bleacher runs, alternating with laps around the track, performed dreaded suicides across the court lines...and, my least favorite, Indian runs (are they still called that?). But, if you're not feeling "nervous" every now and then, are you really doing anything to make progress and initiate change?</div>
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I'll be adding routines along the way, but for now, start with what's listed. If you cannot access a track, run around the block. If you don't have NuBells, use dumbbells (though the <a href="http://www.nufitcorp.com/#!nubells/dnjca" target="_blank">NuBells</a> ARE PRETTY COOL). If you don't have dumbbells, use body weight. Whether it takes you 33 minutes or 57, whether you walk or run...just START. Be sure to record your time and watch yourself progress as you incorporate this into your routine. </div>
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1 lap<br>
Reverse lunges - 20 total<br>
Side plank - knee to elbow 10/side (complete all then switch sides)<br>
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1 lap<br>
Squat with shoulder press - 20<br>
Full plank with side knee drive - 10/side (complete all then switch sides)<br>
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1 lap<br>
Front lunges - 20 total<br>
Plank walkout with pushup - 5<br>
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1 lap<br>
Lunge with knee and biceps curl - 10/side (complete all then switch sides)<br>
Side plank with hip lift - 10/side (complete all then switch sides)<br>
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Beginners: Complete 1 round<br>
Intermediate/Advanced: Complete 2 rounds<br>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-37775167621511535402016-06-22T11:34:00.000-07:002016-06-22T11:34:21.776-07:00Amaranth Pizza "Pasta" Wraps<div>
This recipe was inspired by amaranth, a whole-grain, gluten free staple unique to the Aztecs. It contains all of the essential amino acids, including lysine, which is lacking in most grains. Amaranth is a complete protein and is extremely versatile! It adds protein and texture to this delicious baked dish.</div>
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Ingredients<br />
1 Spaghetti squash<br />
2 1/2 c. Vegetable broth</div>
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1 c. <a href="http://www.bobsredmill.com/organic-amaranth-grain.html" target="_blank">Bob's Red Mill Amaranth</a></div>
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2 t. Garlic powder</div>
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2 t. Italian seasoning </div>
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2 t. Onion powder</div>
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2 T. Olive oil<br />
1 1/2 c. chopped tomatoes</div>
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5 low carb wraps</div>
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1 1/2 c. Mozzarella cheese<br />
2 c. marinara sauce<br />
1/2 c. Mozzarella cheese (as topping)<br />
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Preheat oven to 350 degrees. Split spaghetti squash in half lengthwise and place it face up in a baking dish with 1/4 c. of water. Bake for approximately 40-45 minutes. Allow to cool, then use fork to "pull" out spaghetti-like strands into bowl.<br />
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Bring vegetable broth to a boil. Add amaranth. Reduce to simmer and cook for approximately 25 minutes.<br />
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Mix seasonings, olive oil, 1 1/2 c. cheese and tomatoes in bowl with spaghetti squash. Coat baking dish with cooking oil and begin to fill each wrap with mixture, rolling and stacking alongside each other. Top with 2 c. marinara sauce and remaining 1/2 c. cheese. Bake for approximately 30-40 minutes.<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-76632316747261688942016-06-01T14:14:00.001-07:002016-06-01T16:20:49.548-07:00Breast Implant Illness: Q & A With SJ McShane<div style="line-height: normal;">
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<span style="font-family: inherit; letter-spacing: 0px;">We all have that one friend. The one who shares a similar outlook. Who lives a similar lifestyle. Who has similar goals. And whom you've never met! That's right. Sara-Jane and I have been "social media friends" for quite some time now. She's been a source of inspiration and advice for nearly two years. So when she recently shared a very personal story, I felt compelled to interview her and help her educate others, providing women with the knowledge and resources they need to make educated decisions.</span><br />
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<span style="font-family: inherit; letter-spacing: 0px;">Name: Sara-Jane McShane </span><br />
<span style="font-family: inherit; letter-spacing: 0px;">Website: <a href="http://www.sara-jane.com/">www.sara-jane.com</a></span><br />
<span style="font-family: inherit; letter-spacing: 0px;">Hometown: Sarasota, FL</span><br />
<span style="font-family: inherit; letter-spacing: 0px;">Career: Licensed Massage Therapist, Fitness Writer, Personal Trainer</span><br />
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"Breast Implant Illness is a sickness that affects hundreds of thousands of women's lives. It's placed in the autoimmune category, as implanting can trigger a vast variety of autoimmune symptoms/diseases in women. The foreign object in the body can aggravate the immune, but more importantly, there are 40 plus chemicals in the implants that have been known to seep out or "gel bleed" into the system causing very serious side effects. We are told the implants are "safe" but, time has proved that to be false.<br />
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Multiple women who explant due to illness are shown their implants post surgery, and many of them contain mold. 100 percent of women will develop a "capsule" around their impact. This is the body's way of fighting the foreign object. The capsule is made of body tissue and when tested, has been shown to host harmful chemicals and silicone, even with saline implants as they have a silicone shell.<br />
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Dr. Barnett of Sarasota, FL states 'two out of three women who come to me ill gain their health back post-explant.' Thankfully, I am one of them." <br />
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Megan: What is your favorite way to stay active:<br />
SJ: I absolutely love the outdoors, especially the mountains. I could hike all day! I also love to take my workouts to the trail for a trail run, and to an outdoor track for sprints. <br />
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Megan: How's life? What are your hobbies and what are you most passionate about?<br />
SJ: Life is great right now! I'm very passionate about helping others, I hope to do that for the rest of my life in any way I can. My hobbies are fitness, outdoor activities, nature, animals, cooking, writing and refurbishing old furniture. And if eating is a hobby, I should mention that!<br />
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Megan: What is your typical day like?<br />
SJ: I have a full time job at a spa, I write for fitness magazines and do some personal training and nutrition coaching. My schedule is different every day which I like. A few days a week I food prep, and my workout times and days change as my schedule changes.<br />
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Megan: Was it always that way?<br />
SJ: No, not at all. IN fact 11 years ago before I lost almost 30 pounds, I never prepped food, ate clean or trained! I had completely different jobs and desires. Life is so much better now a days, and I couldn't imagine it any other way.<br />
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Megan: What is the biggest obstacle you have overcome in your life?<br />
SJ: The biggest obstacle I've overcome in my life is encountering BII, Breast Implant Illness. It's a topic that had not been discussed in the past, but is now starting to surface rapidly. Hundreds of thousands of women have suffered and are currently suffering from autoimmune illnesses due to implants. Be it the foreign object disrupting the body's immune response, or the 40 plus toxic chemicals that make up the implant (silicone and saline), women are connecting the dots. This autoimmune disease can take your life away and is extremely debilitating. You can lack all energy and develop all sorts of horrible side effects such as abnormal heart beats, body rashes, dizziness, anxiety, insomnia, weakness, muscle twitches and much more.<br />
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Megan: What was life like leading up to that occurrence?<br />
SJ: My life before I was sick was great. My energy was over the top! Sometimes I would workout for hours outside just because I had the energy and loved the feeling. I could balance lots of tasks at once. I was extremely motivated, writing for a handful of fitness magazines, working and still wanting to do more.<br />
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Megan: A lot of people reference a turning point when they knew they needed to make a change. Did you have one? How would you describe it?<br />
SJ: My moment of rescue was when I found my support group for Breast Implant Illness. From that moment forward I knew what I had to do. I explanted (implant removal) and almost immediately, my body began to feel "normal" again. I'm not sure there are any words to fully describe that feeling. To have been sick for so long and to feel like myself again is completely priceless.<br />
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Megan: Is there a particular person or resource that you looked to for inspiration and help? <br />
SJ: My inspiration and help came from God. I asked him to show me what was making me so sick, to show me what was taking my life away. Eventually, I found a support group called "Breast Implant Illness by Nicole." Each and every girl in that group had the same symptoms as me, and post implant removal gained their health back. They have been an amazing support through all of this.<br />
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Megan: What are your current goals? <br />
SJ: My most important goal right now is to get my strength back. Before I got sick, I was able to "lat pull" 100 pounds--just under my body weight. I ran my first half marathon, I completed a sprint triathlon and my "farmers carry" for strong man training was 105 pounds in each hand. Feeling strong is indescribable and I can't wait to be there again.<br />
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Megan: What advice do you have for others who are going through a similar situation or difficulty?<br />
SJ: The best advice I can give to other women suffering from BII is to keep a great support system around you that understands exactly what they are going through. Just like any other illness, having others around you that have walked down the road is very important. Right now there are lots of BII support groups for anyone suffering, which is great!<br />
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Megan: What, if anything, would you do differently?<br />
SJ: A few months ago I would have said "I would have never opted to have implants!" But, now, I wouldn't change a thing. As I said before, I love helping people. Without this experience I wouldn't be able to help other women from making the same mistake. I wouldn't be able to lead sick moment o the proper information. Since coming out with my story, "The Ugly Side of Breast Implants," I have hundred of women contact myself and our support group, many of them sick or has implants removed due to illness. <br />
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Megan: Looking back, how has this experience strengthened you?<br />
SJ: Fiercely! To know what it's like to be weak makes me so much stronger today. I understand people's pain differently. I can sympathize with them better and to me that's a form of strength we all need. I know all of the bad is being used for the good.<br />
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Looking for additional information or resources? Visit <a href="http://healingbreastimplantillness.com/" target="_blank">Healing Breast Implant Illness</a> or click here to join the<a href="https://www.facebook.com/groups/Healingbreastimplantillness/" target="_blank"> Facebook support group</a>. You can also read Sara-Jane's cover story from Natural Muscle & Fitness magazine by clicking <a href="http://here.http//www.naturalmuscle.net/#!The-Ugly-Side-of-Breast-Implants/cn2j/572ca1500cf26d4f7c1ee6a7" target="_blank">here.</a> <br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-35592917817275192492016-05-24T06:33:00.001-07:002016-05-24T19:25:49.669-07:00Cardio-Cable Core Workout<div>
If you're like a lot of gym enthusiasts, you may have a love/hate relationship with the treadmill that turns to hate after ten minutes. And the long, slow upward climb on the stepmill feels like a trek to reach the top of Mount Everest. As a result, I created this core-inspired cardio cable workout. It's a great way to get your heart rate up while focusing on full body, particularly the abs and back, movements. Complete three rounds of the following with minimal rest. Treadmill work should be done around a 7/8 on a scale of 10 (modify by walking briskly, jogging, sprinting, and/or using the incline!). For the cable movements, use a weight that is challenging but allows you to complete the reps with good form. Overall, the routine should take close to 30 minutes to complete. </div>
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Treadmill: 5 minutes</div>
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Mountain climbers: 30 seconds</div>
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Cable low to high woodchops: 15x</div>
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Burpees: 30 seconds</div>
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Standing cable rotations: 15x/side</div>
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Jump squats: 30 seconds</div>
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Lunge with knee and cable row: 15x/side</div>
Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-15587203944254108712016-05-18T17:44:00.001-07:002016-05-18T17:49:26.759-07:00Italian Crunch SaladThis salad is infused with a lot of flavor and a ton of nutrients! Stimulate your tastebuds with Amore, feed your muscles with all of the protein provided by the tofu, and stay full by indulging in healthy fats.<br />
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Baked Tofu</div>
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1 package of drained tofu</div>
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3 T olive oil </div>
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3 small squeezes of <a href="http://www.amorebrand.com/" target="_blank">Amore</a> Sun-Dried Tomato Paste</div>
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Salad</div>
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2 c Spinach</div>
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1 T sunflower seeds</div>
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2 T walnuts </div>
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1/3 c shredded cheese</div>
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Dressing</div>
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2 T olive oil<br />
2 t apple cider vinegar<br />
1/2 t onion powder<br />
1 t Italian seasoning<br />
1 t minced garlic<br />
3 small squeezes of <a href="http://www.amorebrand.com/" target="_blank">Amore</a> Sun-Dried Tomato Paste</div>
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Preheat oven to 400 degrees. Cut tofu into small cubes. Mix olive oil and Amore then pour over tofu to coat. Bake 20 minutes, flip tofu, bake 20 more minutes. </div>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-34169736278858896702016-03-09T14:32:00.000-08:002016-03-10T08:54:41.910-08:00Hustle. Rest. Repeat.In a world that encourages you to "just do it" - with no excuses, while going hard, after hustling (and before grinding), a rest day can feel like giving up. Years ago, I supported the notion of working out seven days a week. I was convinced that every workout had to be as difficult, if not more so, than the previous. Over time, physical stress accumulated and the outcome was a <a href="http://inspirelinge.blogspot.com/2014/06/back-pain-follow-up.html" target="_blank">herniated disc</a>. Since then, I have found balance at the gym and in life. Some days I feel my strongest after completing a couple of pull-ups. Other days, all I need is a set of dumbbells, my XBAR and some warm weather to feel on top of the world after completing a backyard bootcamp. <br />
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When you avoid listening to your body, your body will speak up. Usually, in ways that stop you in your tracks--literally and figuratively. The following are examples of what can happen when you over train and under restore.</div>
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<li>Injury</li>
<li><a href="http://www.oxygenmag.com/article/youre-10012" target="_blank">Adrenal fatigue</a></li>
<li>Depression</li>
<li>Low energy</li>
<li>Excessive weight loss or weight gain</li>
<li>Mental fog</li>
<li>Elevated resting heart rate</li>
<li>Loss of energy</li>
<li>Muscle aches and pains that do not go away</li>
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If you're running your body like you run a business, ask yourself "what's my bottom line?" Is the risk of working 24/7, 365 days a year worth the reward? What are you gaining by pulling all nighters and pushing deadlines? <br />
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The<a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank"> Fuel Your Fitness Method</a> embraces activity, nutrition and restoration. Dedicate at least one day per week to restoration. This might mean staying in bed until 11am. Or taking a yoga class. Restoration is meant to calm the body and calm the mind. Avoid doing anything that requires a great deal of energy.</div>
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<li>Visit your library.</li>
<li>Schedule a manicure or massage.</li>
<li>Call a friend.</li>
<li>Send a hand written note.</li>
<li>Stretch. Follow along with a <a href="https://www.fitnessblender.com/videos/relaxing-pilates-yoga-blend-calming-yoga-and-pilates-workout-for-strength-and-flexibility" target="_blank">Fitness Blender yoga routine</a> or find some ideas on my <a href="https://www.pinterest.com/FYFmethod/fuel-your-fitness-restoration/?sender=269160652637996486&invite_code=4f3b006672a772894d70833f7fb602f5" target="_blank">Pinterest Restoration Board</a>. </li>
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Over time you will discover the balance between pushing yourself and knowing when to back off. Embracing restoration will improve your self awareness and your ability to listen to your body. The next time you think about going hard...ask yourself if what you really need is to go home. <br />
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Feedback? Suggestions? Comment below. I'd love to know your favorite way to restore. For more information about online and in-person training programs, click <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank">here.</a> <br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-2128132470004414582016-03-08T05:03:00.002-08:002016-03-08T05:03:47.730-08:003 Components of Fitness SuccessAs we continually strive to increase our strength, lose fat and improve our physique, we work hard to develop healthy habits we can maintain. Going to the gym and avoiding the drive-thru can help us achieve our fitness goals. However, it takes more than eating better and exercising to see results. Take the following three components into consideration and be mindful of each.<br />
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1. <b> Nutrition.</b> Let's focus on "having" diet, rather than "being on" on diet. Your diet should be nutrient dense and in alignment with your goals and lifestyle. When it comes to weight loss and bodybuilding, I prioritize protein. Protein (chicken, egg, Greek yogurt, cottage cheese, whey powders) helps build and sustain muscle. The more muscle you have, the more efficient your body is at burning fat. From there, I focus on complex carbs (sweet potatoes, oatmeal, grains, vegetables). Keep processed foods and sugar to a minimum. They spike your insulin levels which can leave you feeling hungry shortly after you eat. Consistently high insulin levels have also been tied to obesity and other diseases. Healthy fats are also integral to a balanced diet. By including fats (peanuts, coconut oil, nut butter, olive oil) in your diet, you will also ensure satiety. Click <a href="http://inspirelinge.blogspot.com/2016/02/fuel-your-fitness-grocery-list.html" target="_blank">here </a>for a full list of the Fuel Your Fitness grocery list.<br />
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2. <b>Activity. </b> When it comes to training, I like to encourage "peaks and valleys." You might not do a kick-a$$ interval routine 7 days a week, but some <a href="http://inspirelinge.blogspot.com/2014/10/get-fit-with-hiit.html" target="_blank">HIIT</a> mixed with strength training, stretching, jogging and bodyweight strength work provides the variety your body, and mind, needs. Cardio is important for losing fat and improving for maintaining muscle mass and burning fat 24/7. The more muscle you have the more efficient your body is at burning calories throughout the day. Also, remember to stretch!<br />
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3. <b>Rest. </b> If working out is good for me, I might as well do more of it, right? Well, yes and no. If you go from 2 weekly workouts to 5, great! If you go from 2 weekly workouts to 7, not so great! While it depends on the type of training you are doing, it is not advisable to log endless hours at the gym day after day. Our bodies adapt physically to the pressure we place on them. However, if your stress level (physical and emotional) is high and the hours you sleep are low, this could delay (or inhibit) your progress.<br />
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Be patient. Your fitness program should be attainable and sustainable. All good things take time. For information about the Fuel Your Fitness Method, click <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html?m=1" target="_blank">here.</a>Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-38346447584642638002016-03-03T18:44:00.001-08:002016-03-04T09:58:57.763-08:008 Reasons You Should be Using Resistance Bands<a href="https://2.bp.blogspot.com/-nUjaU50ZGY4/Vtj0njtdKqI/AAAAAAAADks/fIuagoWlpMM/s1600/Screen%2BShot%2B2016-03-03%2Bat%2B8.35.24%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-nUjaU50ZGY4/Vtj0njtdKqI/AAAAAAAADks/fIuagoWlpMM/s200/Screen%2BShot%2B2016-03-03%2Bat%2B8.35.24%2BPM.png" width="200" /></a>What comes to mind when you hear the word "resistance"? If you're anything like me you may think "unwilling to change." "Hesitant." <br />
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In this context, resistance might keep you in your comfort zone. It is difficult for most of us to break through resistance and discover what happens when we step outside of the norm. <br />
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Most of the time, it's during these moments of breakthrough when we discover how strong and capable we are. Emotionally, mentally AND physically. Physical resistance, in the form of strength training, can take place with body weight movements, dumbbells and resistance (elastic) bands. <br />
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Whether you are looking to begin a fitness program, break through a plateau or are ready for a new challenge, resistance bands can provide a solution. There are several reasons why you should consider introducing them to your routine.<br />
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<li><b>Improve your health.</b> You can increase the strength of your muscles and your bone density with resistance training. This will lead to an increase of growth factors in your body, some of which promote the growth factors of neurons that will benefit your brain as well. Training with resistance bands can also increase stamina, flexibility and range of motion.</li>
<li><b>Improve your stability.</b> With elastic resistance, your body is able to perform more functional movements that mimic both daily activities and sport specific movements. Unlike free weights, elastic bands do not rely on gravity to provide resistance (Jim Stoppani, PhD).</li>
<li><b>Lose fat.</b> Strength training can increase your muscle mass, which can contribute to fat loss. Lean muscle, even at rest, burns more calories than body fat. Therefore, by increasing the amount of muscle you have, your body will become more efficient at decreasing body fat.</li>
<li><b>Change your routine, change your body.</b> Your body quickly adapts to routine movements. Resistance bands can be used alone or alternated with body weight or dumbbell movements for results that stimulate the body and prevent boredom. One advantage of resistance bands over free weights is linear variable resistance. Meaning, as the range of motion of the exercise increases, the resistance provided by the elastic band also increases (Jim Stoppani, PhD).</li>
<li><b>You can complete a FULL BODY workout using resistance bands.</b> The options are endless. Resistance bands can be done with body weight (think squats, lunges, arm curls, shoulder presses). And they can also be done when anchored to a wall or other object, allowing you to perform wood chop movements, incline chest presses, core rotations and more.</li>
<li><b>Resistance bands are portable and affordable. </b> Too busy to get to the gym? Prefer to workout outdoors? Whether you're tied down by emails or kiddie carpools, the convenience of taking resistance bands with you means fewer excuses to skip your workout. Waiting for tee-ball practice to end? Set up stations in the field and complete a cardio-strength circuit using resistance bands. One of my favorite ways to train using resistance bands is with the XBAR. Learn more about the XBAR <a href="http://xbar-fitness.myshopify.com/" target="_blank">here</a> and save 10% on your entire purchase with code MEGANLINGE. Shipping is free. There are several varieties of resistance loops, figure 8s and other bands <a href="http://equipment.power-systems.com/search#w=resistance%20loops.aspx?affId=186629" target="_blank">here</a> from Power Systems.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">The XBAR Fitness system comes with three levels of resistance bands.</td></tr>
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<li><b>Easy to store.</b> Unlike that treadmill which has become a second closet, resistance bands require very little storage space. They are light weight and can easily be stashed in a suitcase, duffel bag or <a href="http://inspirelinge.blogspot.com/2015/03/get-healthy-in-your-home-gym.html" target="_blank">home gym</a>.</li>
<li><b>They accommodate all fitness levels. </b>As you progress, so can the intensity of your resistance band workout. The thickness of a resistance band will determine how difficult it is to move through a given range of motion. The thicker the band, the more challenging it will be. You can also adjust the intensity by giving the band more or less slack (one foot on the band for arm curls can be intensified by standing on the band with two feet. From there, bring the feet wider for the most difficult option). You can even use more than one band at a time for increased challenge. </li>
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Keep in mind that the most successful fitness program is the one you can adhere to and enjoy doing. Experiment. Try new products. Try new routines. And if you need guidance, reach out to me. For more information about online and in-person training programs, visit the <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank">Fuel Your Fitness Method</a> page or contact me at <a href="mailto:Megan.Linge@gmail.com">Megan.Linge@gmail.com</a>. How do you implement resistance bands into your routine? Comment below and let me know.<br />
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<br />Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-23553240826523893442016-02-15T09:55:00.000-08:002016-03-02T13:41:22.327-08:00XBAR Training & EventsThe XBAR fitness system is a "personal gym," with fully adjustable resistance bands, allowing users of all ages and fitness levels to enjoy the workouts. I <span style="color: black;">discovered this product</span> in the fall of 2014 when it was featured in Muscle & Fitness Hers. The XBAR Fitness system has also been featured in Muscle & Fitness Magazine, Oxygen Magazine, Active OC Magazine and is exploding in the fitness industry with rave reviews.<br />
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Used by hundreds of trainers and fitness professionals, the variety and portability make it appealing to athletes, stay at home moms and dads, senior citizens, children and fitness enthusiasts. Resistance band training is a great way to mix up your routine and stimulate the stabilizing muscles for added intensity and variety. <br />
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Receive 10% off your <a href="http://xbar-fitness.myshopify.com/collections/frontpage/products/complete-xbar-kit" target="_blank"><span style="color: red;">www.xbar.com</span></a> purchase with code MeganLinge at checkout. Shipping is free! XBAR <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank"><span style="color: red;">training programs and group discounts</span></a> are available as well.<br />
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<b><i>XBAR: Full Length Interval Workout</i></b></div>
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Join me for this full length workout featuring the XBAR! The routine includes bodyweight aerobic intervals and strength moves (squats, lunges, arm curls/extensions and more!). NOTE: The word "aerobic" used during this video is in reference to the bodyweight intervals, meant to increase the heart rate. The strength intervals, as done here, can also be considered aerobic.<br />
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<b><b><i>XBAR: Lower Body Workout 3.2015</i></b></b></div>
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This leg series targets the glutes, hamstrings, quads, core and shoulders.<br />
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<b><i>XBAR: Upper Body Workout 3.2015</i></b></div>
<b><u><br /></u></b>This upper body series targets the shoulders, core, upper back, biceps and triceps.<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com1tag:blogger.com,1999:blog-2898214212663859107.post-63106024730693690892016-02-03T12:11:00.001-08:002016-06-22T08:17:31.285-07:00Fuel Your Fitness Grocery ListMaintaining a healthy diet does not have to be stressful and time consuming. Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!<br />
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I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry. Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs. The following tips offer advice to ease the stress of shopping.<br />
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<li>Emphasize moderation and prioritize foods that are minimally processed. </li>
<li>Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.</li>
<li>Avoid labeling food as "good" or "bad." </li>
<li>Be aware of excess sugar and the impact it has on your health. Here is a <a href="http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html" target="_blank">great article</a> by Kristin Kirkpatrick of Huffington Post, <em>10 Things You Don't Know About Sugar</em>.</li>
<li>Also be aware of prices and the impact they have on your wallet! </li>
<li>If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores. Typically they feature sale prices, coupons and more. My favorite is the Target Cartwheel app. From time to time I use the Kroger and Winn Dixie apps.</li>
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<strong>Carbohydrates</strong></div>
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Quinoa</div>
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Brown Rice</div>
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Sweet Potato</div>
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Whole Wheat Pasta</div>
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Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)</div>
Low Carb Tortillas<br />
Ezekiel Bread or Whole Wheat Bread<br />
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)<br />
Fresh, Frozen or No Salt Added Canned Vegetables<br />
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<strong>Fats</strong><br />
Coconut Oil<br />
Olive Oil<br />
Avocado<br />
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)<br />
Fish Oil<br />
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<strong>Proteins</strong><br />
Nonfat, Plain Greek Yogurt<br />
Lowfat Cottage Cheese<br />
Tofu<br />
White Meat Chicken or Turkey (remove skin)<br />
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground <br />
Pork: Leg, Shoulder, Tenderloin<br />
Protein Powders (There are a lot of great options at <a href="https://www.blogger.com/%3Ca%20href=%22http://www.tkqlhce.com/click-7400194-11280854-1433509061000%22%20target=%22_top%22%3E" target="_blank">Vitamin Shoppe</a>. Shipping is FREE when you spend $25 or more.)<br />
Eggs<br />
Beans<br />
Legumes <br />
Lentils<br />
Fish and Shellfish (Not battered)<br />
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<strong>Misc.</strong><br />
Mustard<br />
Hot Sauce <br />
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Salsa</div>
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Herbs & Spices</div>
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Flavored Vinegars</div>
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Tea </div>
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Coffee</div>
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Be proud of yourself for taking the time to plan your meals and shop wisely. Nutrition is just one component of a healthy lifestyle. Make sure include restoration and activity as well. For more information about my online programs and Fuel Your Fitness Method, <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html?m=1" target="_blank">click here.</a> What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!</div>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-37446199856804197482016-01-27T08:52:00.001-08:002016-01-27T09:14:12.353-08:00Why Should I Hire a Fitness Trainer?Whether you are new to exercise, have reached a plateau, or are looking to improve your athletic ability, working with a Certified Personal Trainer provides several advantages over working out on your own. I am certified through AFAA as a Personal Trainer and Group Exercise Instructor. I am also insured and CPR/AED/First Aid certified. My experience ranges from working with beginners, athletes, recreational exercisers, prenatal clients, to clients preparing for their wedding day! <br />
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<b><br /></b> <b>Accountability.</b> Have trouble getting up early for a workout? Tempted to go home after a long day at the office? Weekly checkins provide added commitment to your goals and health.<br />
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<b>Goals.</b> What are your goals? Do you know where your current fitness level is and where you want to be? What is a realistic way for YOU to get there? A trainer will provide guidance and programming based on these factors.<br />
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<b>Challenge.</b> A trainer will challenge you to reach your personal best, encouraging you to go beyond your mental and physical abilities while still achieving safe and effective results. <br />
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<b>Variety.</b> The body adapts quickly and the same exercises day in and day out will result in little to no progress. A trainer will vary the sets, reps, resistance and exercise methods so you are challenged physically and never bored!<br />
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Learn more about my Fuel Your Fitness Method online program by clicking <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank">here.</a><br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-62418922890766812762016-01-26T18:24:00.003-08:002016-01-26T18:25:23.498-08:00Beet Crisp Protein Salad<div>
<span style="background-color: rgba(255, 255, 255, 0);">The Beet Crisp Protein Salad is a delicious way to increase your protein and nutrient intake. By making your own dressing you also avoid a lot of unnecessary added sugar. </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Spinach</b> is a very nutrient-dense food. It is low in calories and high in vitamins and minerals. Spinach is full of flavonoids which act as antioxidants, protecting the body from free radicals.</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Beets</b> impact the liver by acting as a purifier for the blood. They can also lower your blood pressure because of their vasodilating effects. Beets contain betaine, a substance used in certain treatments of depression. The trytophan in beets relaxes the mind and improves mindfulness.</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The magnesium in <b>sunflower seeds</b> can also promote a healthy mood. Sunflower seeds also contain selenium, as essential nutrient that plays a crucial role in hormone metabolism.</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Enlightened Crisps</b> are a great vegetarian source of protein. They are also high in fiber. These broad beans are a member of the legume family. Broad beans are also rich in folate and B vitamins. </span><br />
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<b>Beet Crisp Protein Salad</b></div>
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2 c spinach</div>
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1 3.5 oz package of <a href="http://shop.eatenlightened.com/" target="_blank">Enlightened</a> Sea Salt Crisps</div>
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1/2 c beets</div>
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2 T sunflower seeds</div>
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2 T feta cheese</div>
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Dressing</div>
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1/4 c olive oil </div>
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1 T apple cider vinegar</div>
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2 t dijon mustard</div>
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2 t honey</div>
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1 t garlic powder </div>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-66704101933537029342016-01-24T14:38:00.000-08:002016-01-25T13:09:33.998-08:00My Fitness Exploration<div>
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<a href="https://lh3.googleusercontent.com/-XvKGtyAIyys/VTY-fxQseXI/AAAAAAAAC4o/I0hbKRJQOB0/s640/blogger-image-1157714297.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://lh3.googleusercontent.com/-XvKGtyAIyys/VTY-fxQseXI/AAAAAAAAC4o/I0hbKRJQOB0/s200/blogger-image-1157714297.jpg" width="200" /></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;"></span><span style="line-height: 15px;">A lot of time has passed since I was the girl in the eggplant purple, Abercrombie & Fitch henley, wearing khaki pants and an extra 40+ pounds on my 5'11.5" frame. I came across this photo, along with some others, in recent years. Several times I have explored the possibility of sharing them, one day, when I was "ready." </span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">"Ready" meant on the verge of publishing a memoir of my life story. "Ready" meant I had established myself as a leader in the industry and was fully prepared for my moments of "fame" as I revealed the progress I have made since that photo was taken, around 1997. As years passed and social media evolved, I was amazed to observe all of the transformations, success stories, fitness journeys and makeovers. Before and afters fill my news feeds daily and none of these transformations are to be taken lightly. Whether your workouts involve holding plank for an endless 15 seconds or bench pressing more than your own body weight, your progress should be recognized and respected. If you went from ordering a burger, fries and milkshake once a week instead of five times a week, your progress should be recognized and respected. </span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">As I recognized these accomplishments in others I asked myself, "If these people are willing to expose their struggles and a new six pack, revealing the progress they have made, why haven't I?" During the past 17 years of my fitness journey, I have dropped the excuses and excess weight while raising my self awareness and confidence. Now, I am helping others do the same with <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank">my online training programs.</a> </span></span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 15px; text-align: center;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; text-align: center;"><span style="line-height: 15px;">To me, <b><i>having a fit body is the manifestation of your goals and success, fueled by hard work and commitment</i></b>. My goal is to use what I have learned to inspire and motivate others. </span></span><br />
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<a href="http://2.bp.blogspot.com/-DoADe-Dtr3w/VTY-HmL1bbI/AAAAAAAAC4g/u1LalGGwM3Q/s1600/Screen%2BShot%2B2015-04-21%2Bat%2B7.09.42%2BAM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="http://2.bp.blogspot.com/-DoADe-Dtr3w/VTY-HmL1bbI/AAAAAAAAC4g/u1LalGGwM3Q/s1600/Screen%2BShot%2B2015-04-21%2Bat%2B7.09.42%2BAM.png" width="320" /></a></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Last summer, I was given the opportunity to be featured in the Rising Stars column of Oxygen Magazine. I have been a fan of Oxygen Magazine since it's early stages in the late 1990s. I vividly remember when a friend of mine introduced me to Oxygen during one of our shifts at the Illinois State Rec Center (little did I know that was the start of my fitness career AND my addiction to such a solid source of information). My friend was more familiar with the industry and used to point out Adela Garcia when she would come in to use the StepMill. We were one of the only gyms to feature this piece of equipment! The machine has since received the attention it deserves, as has Adela. I have decided to share my fitness journey, as described in the following Q&A article that was submitted to Oxygen Magazine in April of 2014. A portion of this article was then featured in the Rising Stars column of the August 2014 issue. </span><br />
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<a href="https://lh3.googleusercontent.com/-oH7iG5a84h0/VTY-g4JrbWI/AAAAAAAAC4w/XWq3zCkG26Q/s640/blogger-image-113321357.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="238" src="http://lh3.googleusercontent.com/-oH7iG5a84h0/VTY-g4JrbWI/AAAAAAAAC4w/XWq3zCkG26Q/s320/blogger-image-113321357.jpg" width="320" /></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Were<span style="letter-spacing: 0.75pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>athletic<span style="letter-spacing: 1.05pt;"> </span>in<span style="letter-spacing: 0.35pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>youth? </b><o:p></o:p><span style="line-height: 15px;">Not at all! Unless having a newspaper route counts! From the time I was about 8 years old until sophomore year of high school, twice a week I walked what felt like MILES. It probably took about 45-60 minutes and, looking back, I am certain it helped me stay in shape. Once the paper route officially ended, I gained a lot of weight. In high school, I ate too much and moved too little, reaching a high of 210 pounds.</span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">Before I began high school, my mom gave me the choice of playing golf or tennis (to encourage me to break out of my shell and become "more social.") The golf lessons she signed me up for consisted of a bunch of grade school boys and myself! I didn't mind the tennis lessons, so that is what I pursued in high school. I rotated between third and fourth doubles. If you know anything about tennis, that doesn't say much about my ability. Going into my junior year, the coach ordered a double X t-shirt for me. THAT was a wake up call.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>What<span style="letter-spacing: 0.75pt;"> </span>were<span style="letter-spacing: 0.7pt;"> </span>some<span style="letter-spacing: 0.75pt;"> </span>of<span style="letter-spacing: 0.35pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>athletic<span style="letter-spacing: 1.05pt;"> </span>accomplishments? </b><o:p></o:p></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 15px;">Oh gosh. I ran the entire 1-mile in gym class my senior year of high school without stopping to walk. That was the first time I completed it without walking, about a year after I joined the gym. Also, throughout four years of tennis practice, I despised the drills my coach made us do. I strongly disliked someone telling me how hard to work. Now, I find the motivation and discipline within to push myself and stay challenged.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 13px;"><span style="line-height: 16px;"><b>When<span style="letter-spacing: 0.8pt;"> </span>did<span style="letter-spacing: 0.5pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>start<span style="letter-spacing: 0.7pt;"> </span>working<span style="letter-spacing: 1.1pt;"> </span>out<span style="letter-spacing: 0.5pt;"> </span>and<span style="letter-spacing: 0.55pt;"> </span>what<span style="letter-spacing: 0.7pt;"> </span>inspired<span style="letter-spacing: 1.1pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>to<span style="letter-spacing: 0.35pt;"> </span>do<span style="letter-spacing: 0.4pt;"> </span>so?</b><span style="letter-spacing: 0.5pt;"> </span></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 15px;">My mom gave me a membership to Women's Workout World for my 16th birthday. I was very shy, kept to myself and did not have many friends. As a result I spent a lot of time at home, eating too much and feeling </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">lonesome. The gym helped me lose the extra weight I had put on, and helped me gain confidence. To this day, I hear Gina G's "Ohh Ahh Just a Little Bit" and have flashbacks to my first step aerobics class! It's a great memory.</span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 12px;"><span style="line-height: 15px;"><b>Who<span style="letter-spacing: 0.65pt;"> </span>is<span style="letter-spacing: 0.3pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>role<span style="letter-spacing: 0.6pt;"> </span>model?<span style="letter-spacing: 1pt;"> </span>Why?</b><span style="letter-spacing: 0.8pt;"> </span></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">Both of my grandmothers are my role models. While they have passed away, they stayed active well into their 90s, one riding the stationary bike for 20 minutes a day and the other going to water aerobics class. The quality of your years is so important, even more so than the quantity. I'm a firm believer in brain health as well. So although they may not have gotten their heart rates up very high, among the benefits of their activity was retaining mental awareness and social interaction. I admire them for taking such good are of themselves and their family.</span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Are<span style="letter-spacing: 0.55pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>more<span style="letter-spacing: 0.75pt;"> </span>of<span style="letter-spacing: 0.35pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>cardio<span style="letter-spacing: 0.85pt;"> </span>woman<span style="letter-spacing: 1pt;"> </span>or<span style="letter-spacing: 0.35pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>weights<span style="letter-spacing: 1.1pt;"> </span>gal?<span style="letter-spacing: 0.6pt;"> </span>Why? </b><o:p></o:p><span style="line-height: 15px;">I used to be a Cardio Queen! Every time I went for a run, I felt the need to run the same distance (or more) than the last time. You can only do that for so long before your body breaks down. In October of 2010, </span></span><span style="color: red; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 15px;"><a href="http://inspirelinge.blogspot.com/2014/06/back-pain-follow-up.html" target="_blank"><span style="color: red;">my back went out</span></a> </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">and I had a herniated disc. It was the result of too much working out and not enough rest. Now, two years post-surgery, running is a thing of the past (except when the weather is good and I need some time outside, jogging usually no more than 30-40 minutes). In April 2013 I began working with a strength coach at Hard Pressed High Intensity Workouts. He put me through 30 minutes of butt kicking, sweat dripping routines twice a week. It changed my perception of what I was capable of, and I do the best I can to reach that intensity level when I train on my own. They helped me bust through a major fitness plateau--one I didn't even know I had reached!</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 12px;"><span style="line-height: 15px;"><b>What<span style="letter-spacing: 0.75pt;"> </span>is<span style="letter-spacing: 0.3pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>favorite<span style="letter-spacing: 1.05pt;"> </span>training<span style="letter-spacing: 1.05pt;"> </span>move?<span style="letter-spacing: 0.9pt;"> </span>Why?</b><span style="letter-spacing: 0.8pt;"> </span></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">I am a huge fan of the split lunge and the single leg-leg press. It's so important to focus on unilateral training to help correct and prevent imbalances. My right leg is still weaker than the left due to nerve damage from the herniated disc. I like explaining to clients how unilateral movements will help activate stabilizing muscles as well. When you are not using as much muscle to move through a range of motion, you have no other choice but to focus on form and quality.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>What<span style="letter-spacing: 0.75pt;"> </span>is<span style="letter-spacing: 0.3pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>workout<span style="letter-spacing: 1.15pt;"> </span>plan<span style="letter-spacing: 0.65pt;"> </span>like?</b><span style="letter-spacing: 0.7pt;"> </span><span style="line-height: 15px;">I strength train for about 30 minutes, 5 times a week. There are days the leg press feels like a concrete wall during the last couple of reps, and there are other days when my legs are shaking from muscle overload due to high repetition with my own body weight. The variety is what keeps my body (and mind) stimulated. I love seeing all of these concepts incorporated throughout Oxygen. If you are constantly using the same training methods and principles, your body will adapt and progress will slow. This variety also helps to prevent injury from overuse. For cardio, my favorite machine is the StepMill. When I'm not on the StepMill, I blast through sets of my cardio/strength circuits, usually incorporating the <a href="http://inspirelinge.blogspot.com/2015/03/xbar-training-routines.html" target="_blank"><span style="color: red;">XBAR</span></a>. </span></span></div>
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="line-height: 10.25pt;">What do you love most </span><span style="line-height: 13.666666984558105px;">about</span></b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 10.25pt;"><b> Oxygen?</b> </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">I love the sense of community that Oxygen creates. It amazes me to see so many women of different backgrounds, careers, life challenges, and life accomplishments come together with the common bond of fitness. Before there were Pinterest boards, I used to cut out pictures from Oxygen Magazine and tape them into a notebook as inspiration. The notebook still exists. Via social media, it has become easier to establish connections with these women and contributors. Two of my favorite fitness role models are Kim Dolan Leo and Emily Skye. As leaders in the industry, it makes me happy to interact with them. I'm working hard to influence others in my own unique way.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b style="line-height: 16px;">What's<span style="letter-spacing: 0.95pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>favorite<span style="letter-spacing: 1.05pt;"> </span>type<span style="letter-spacing: 0.65pt;"> </span>of<span style="letter-spacing: 0.35pt;"> </span>cardio?</b><span style="letter-spacing: 1pt; line-height: 16px;"> </span><span style="line-height: 15px;">I write up my own routines and take over any open space with my music, notes, weights and a clock! Using combos of cardio and strength exercises, I create about 7 "pairs" and run through the entire set 3 times. For example, one pair might be 30 seconds of burpees (cardio) followed by 30 seconds of pushups (strength). Another would be jumping rope and alternating lunges. It's a great way to get the heart rate up during the cardio segments and then bring the heart rate down during the strength. It's full body, efficient and keeps me from getting bored!</span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b style="line-height: 15px;">What<span style="letter-spacing: 0.75pt;"> </span>gets<span style="letter-spacing: 0.65pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>pumped<span style="letter-spacing: 1.1pt;"> </span>up<span style="letter-spacing: 0.4pt;"> </span>the<span style="letter-spacing: 0.5pt;"> </span>most<span style="letter-spacing: 0.7pt;"> </span>right<span style="letter-spacing: 0.7pt;"> </span>before<span style="letter-spacing: 0.9pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>workout?</b><span style="line-height: 15px;"> Reminding myself of my goals. If you don't have a destination, you're more likely to go in circles! Or pull over! And once you pull over, who knows when you'll get back "on track." Having a competition to train for motivates me to plan my workouts, record my sets, reps, and weights and make sure that my </span><span style="line-height: 15px;">actions and decisions today are directing me to where I want to be in the future.</span></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;"><b>Do<span style="letter-spacing: 0.45pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>have<span style="letter-spacing: 0.7pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>favorite<span style="letter-spacing: 1.05pt;"> </span>quote<span style="letter-spacing: 0.8pt;"> </span>that<span style="letter-spacing: 0.6pt;"> </span>inspires<span style="letter-spacing: 1.1pt;"> </span>you? </b><span style="letter-spacing: 0.8pt;"> </span></span></span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">“If<span style="letter-spacing: 0.45pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>want<span style="letter-spacing: 0.7pt;"> </span>to<span style="letter-spacing: 0.35pt;"> </span>live<span style="letter-spacing: 0.55pt;"> </span>a happy<span style="letter-spacing: 0.85pt;"> </span>life,<span style="letter-spacing: 0.55pt;"> </span>tie<span style="letter-spacing: 0.4pt;"> </span>it<span style="letter-spacing: 0.25pt;"> </span>to<span style="letter-spacing: 0.35pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>goal,<span style="letter-spacing: 0.7pt;"> </span>not<span style="letter-spacing: 0.5pt;"> </span>people<span style="letter-spacing: 0.9pt;"> </span>or<span style="letter-spacing: 0.35pt;"> </span>things.”<span style="letter-spacing: 1.1pt;"> </span>-Albert<span style="letter-spacing: 0.95pt;"> </span>Einstein </span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 12px;"><span style="line-height: 15px;"><b>Have<span style="letter-spacing: 0.7pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>ever<span style="letter-spacing: 0.65pt;"> </span>competed<span style="letter-spacing: 1.3pt;"> </span>and<span style="letter-spacing: 0.55pt;"> </span>if<span style="letter-spacing: 0.25pt;"> </span>so,<span style="letter-spacing: 0.45pt;"> </span>how<span style="letter-spacing: 0.6pt;"> </span>long<span style="letter-spacing: 0.65pt;"> </span>have<span style="letter-spacing: 0.7pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>been competing?</b><span style="letter-spacing: 0.1pt;"> </span></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">I have! I competed in my first show in November 2013. A friend in the industry told me I was doing it and started talking to me as though I had already signed up. I went along with it, unsure if I would follow through. About two months out from the show, when I ordered the suit, reality hit! It took me some time to believe in myself and to build the confidence. This was a great example of showing how important it is to have a support system and establish relationships with people who believe in you.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b style="line-height: 15px;">Who<span style="letter-spacing: 0.65pt;"> </span>has<span style="letter-spacing: 0.55pt;"> </span>supported<span style="letter-spacing: 1.35pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>the<span style="letter-spacing: 0.5pt;"> </span>most<span style="letter-spacing: 0.7pt;"> </span>throughout<span style="letter-spacing: 1.5pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>fitness<span style="letter-spacing: 0.95pt;"> </span>journey?</b><span style="letter-spacing: 1.2pt; line-height: 15px;"> </span><span style="line-height: 15px;">My family. They have dealt with my moodiness, peculiar eating habits, physical and emotional setbacks and more. As you become more committed to a specific goal (of any kind), your lifestyle changes. That sometimes means a shift in your support system as well. When it comes to family, they're there regardless.</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 12px;"><span style="line-height: 15px;"><b>What<span style="letter-spacing: 0.75pt;"> </span>are<span style="letter-spacing: 0.5pt;"> </span>your<span style="letter-spacing: 0.65pt;"> </span>big<span style="letter-spacing: 0.5pt;"> </span>plans<span style="letter-spacing: 0.75pt;"> </span>for<span style="letter-spacing: 0.45pt;"> </span>the<span style="letter-spacing: 0.5pt;"> </span>future?</b><span style="letter-spacing: 1pt;"> </span></span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">I enjoy creating a strong community of like-minded individuals through my blog and on social media. It is a long term goal of mine to enhance my online training services and publish a fitness ebook, team up with <a href="http://www.dpbolvw.net/click-7400194-11280854-1433509061000" target="_blank"><span style="color: red;">Vitamin Shoppe</span></a>, and lead the very first XBAR Fitness class. The support system through social media is amazing and I would love to continue educating others and providing resources to help them achieve their goals.</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; letter-spacing: 0.6pt; line-height: 15px;"> </span></div>
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<b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 15px;">What<span style="letter-spacing: 0.75pt;"> </span>piece<span style="letter-spacing: 0.75pt;"> </span>of<span style="letter-spacing: 0.35pt;"> </span>advice<span style="letter-spacing: 0.9pt;"> </span>would<span style="letter-spacing: 0.85pt;"> </span>you<span style="letter-spacing: 0.55pt;"> </span>give<span style="letter-spacing: 0.6pt;"> </span>to<span style="letter-spacing: 0.35pt;"> </span>a<span style="letter-spacing: 0.25pt;"> </span>newbie<span style="letter-spacing: 1pt;"> </span>in<span style="letter-spacing: 0.35pt;"> </span>the<span style="letter-spacing: 0.5pt;"> </span>gym?</b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; letter-spacing: 0.75pt; line-height: 15px;"> </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">Make sure your goals are based on your current fitness level and what is achievable for YOU. There are so many program, methods, and specialty studios, that you can feel "lost" not only in the gym, but in the industry as a whole. Always take into account what your current fitness level is so you can assess what a reasonable goal looks like. Enlist the help of a trainer or knowledgeable friend if you are unsure. From there, map a course based on your abilities and resources so you can reach that destination. Also, I encourage you to track your progress with photos and measurements. Even if you are not training for a specific event, this type of goal will hold you accountable and remind you to work hard and stay committed.</span></span></div>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; line-height: 15px;"><br /></span><b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">What's your best fitness tip (This could be related to training, nutrition, personal attitude, fitness gear, etc.)? </span></span></b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="line-height: 15px;">The only person you should do this for is for yourself. Along the way, you will likely inspire and motivate others. This creates a positive cycle--motivating individuals who, as a result, then motivate you. The healthier you are, the more equipped you will be to help those you care about.</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; letter-spacing: 0.55pt; line-height: 15px;"> </span></div>
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<i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Megan is certified as an AFAA Personal Trainer and has competed in two NPC Bikini Competitions. Upon graduating from Illinois State University </span></span></i><i style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry. Her experiences range from commercial to corporate to governmental fitness programming. </i><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more. </span></span></i><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Click <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank"><span style="color: red;">here</span></a><span style="color: red;"> </span>for more information about personal training and online training.</span></span></i><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><i>For more fitness inspiration, visit Tod at <a href="https://todmeisner.wordpress.com/2015/04/20/tod-and-a-fitness-blog/" target="_blank"><span style="color: red;">Meisner Musings</span></a>. Tod was featured as my first guest blogger and shared an introduction to his fitness journey. </i></span></span><br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-59818231597576179502016-01-18T13:31:00.000-08:002016-01-18T13:32:00.789-08:005 Thoughts to Ponder While Setting GoalsYears ago I was invited to a networking event that was taking place at Willis (forever in my mind "Sears") Tower. Back then, we had flip phones instead of GPS. And having grown up in the Chicago suburbs, I was confident that my map-less self could navigate along the Dan Ryan and through the city streets to reach my destination. After all, how can you miss the Sears Tower?? Until 1998, it was the tallest building in the world.<br />
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I set out with the eagerness and excitement of a young professional, heading along 94-West and taking in the skyline as it lit up among a dark sky. It didn't take long to realize I had no idea which exit to take, which roads to turn down. My confidence dropped as quickly as Chicago's winter temperatures.<br />
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After a couple of turnarounds, and one pullover to ask for directions, I finally reached my destination. While the embarrassment of this experience has diminished, the lesson I learned has stayed with me. How many times have you had to take an unexpected turn and re-route? Regardless of your destination, chances are at some point in your life you have realized that while it's important to set a goal and keep your eyes on the prize, it's just as important to spend time revealing and understanding the steps it takes to get there.<br />
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<b>1. Where is your starting line? </b>Stay focused on <u>your</u> experience and <u>your</u> skill set. It can be discouraging to compare your accomplishments to someone else's. Let the success of others inspire you and help provide the framework for what is uniquely yours.<br />
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<b>2. Where do you want to be? </b>Stay unique. Self development will create self awareness, which then allows you to become your best self. Being your best self creates the foundation for everything you're trying to build--for yourself and for others.<br />
<b><br /></b><b>3. Plan for roadblocks and detours. </b>There will be potholes, red flags and slow moving traffic along the road to success. Use your resources! Some of my favorite resources for self development are podcasts, books, and professionals in the industry.<br />
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<b>4. Small steps</b>. If your biggest dreams scare you, break them down into smaller, more manageable plans of action. <br />
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<b>5. Go with the flow. </b>Unsure where you're going? Focus on your hobbies and your passions. Network with likeminded individuals. A lot of the most successful people didn't start off with a business plan. Their business developed because of their plan to make progress one day at a time.<br />
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Comments? Feedback? Let me know! I'd love to hear what your goals are and how you are accomplishing them.<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-53103848368799840532016-01-05T11:40:00.000-08:002016-03-11T06:04:28.565-08:00Fitness Your Fitness Method: Training & Accountability ProgramsThe Fuel Your Fitness Method emphasizes Activity, Nutrition and Restoration. We place the emphasis on progression, not perfection. In a world that overwhelms us with diet plans, new workout routines and the latest "stress-busting, abs-lusting" claims, the #FYFmethod will help you silence the distractions and focus on mindfulness, self awareness and support to reach your goals.<br />
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<i><b>Fuel Your Fitness Personal Training</b></i><br />
This includes an initial fitness assessment and customized workouts based on your current fitness level and goals. I am available for in-home sessions and studio sessions throughout the Auburn, AL area. Please contact me at <a href="mailto:Megan.Linge@gmail.com">Megan.Linge@gmail.com</a> for rates and additional information.<br />
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<i><b>Fuel Your Fitness 8 Week Online Coaching - $150</b></i><br />
This includes an initial fitness assessment an eight week program based on your current fitness level and goals. The initial assessment includes:<br />
<ul>
<li>Customized fitness program you can do at home</li>
<li>Instructions for recording circumference measurements </li>
<li>Instructions for capturing "before" photos</li>
<li>General fitness assessments (pushups and curl ups)</li>
<li>Weekly checkins via email, phone call or FaceTime</li>
<li>Access to private FYF Facebook group</li>
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<i><b>XBAR Fitness System Add-On - $135</b></i><br />
Add on the <a href="http://xbar-fitness.myshopify.com/collections/frontpage/products/complete-xbar-kit" target="_blank"><span style="color: red;">XBAR Fitness System</span></a> and your program will include workouts using this portable, challenging and unique piece of fitness equipment. Save 10% on your XBAR with code MEGANLINGE.<br />
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<i><b>Fuel Your Fitness 8 Week Online Accountability Program - $250</b></i><br />
Available as a stand alone program, or in conjunction with on site or online sessions! The accountability program is a great option if you are doing your own workouts and would like the communication with and accountability to a Certified Personal Trainer. It also ensures success throughout on site or online sessions. The program includes:<br />
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<li>Weekly nutrition evaluations via My Fitness Pal <i>(I am not a dietitian and cannot provide meal plans. However, I will give insight and make suggestions based on your current habits and goals)</i> </li>
<li>Weekly weigh-ins</li>
<li>Weekly phone calls or FaceTime lasting 10-20 minutes</li>
<li>Bi-weekly photos</li>
<li>Daily emails </li>
<li>Text messages, approximately 3-5/week</li>
<li>Access to private FYF Facebook group</li>
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Please contact me at <a href="mailto:Megan.Linge@gmail.com">Megan.Linge@gmail.com</a> for rates and additional information. I am also available for group training and worksite wellness programs.<br />
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<span style="letter-spacing: 0px;"><i>Megan’s fitness journey began when she was in high school, overweight and inactive. After joining her first gym in 1997 and making changes to her lifestyle, the extra weight dropped and her commitment to health and wellness continued to grow. During her time at Illinois State University, Megan worked at the Student Recreation Building and became an AFAA Group Exercise Instructor certified. Upon graduating with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry. </i></span><i style="letter-spacing: 0px;">Megan's recent accomplishments include being featured as a Rising Star in the August 2014 issue of Oxygen Magazine. </i><br />
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</i></span> <span style="letter-spacing: 0px;"><i>Her experiences range from commercial to corporate to governmental fitness programming. Megan has experienced first hand the cycle of poor food choices and not enough activity. She enjoys helping others identify and exceed their own goals. </i></span><i style="letter-spacing: 0px;">When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more. </i></div>
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<br />Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com4tag:blogger.com,1999:blog-2898214212663859107.post-34954159710516120162016-01-04T13:50:00.000-08:002016-01-05T07:12:17.366-08:00Healthy Eating for the Person Who Hates to Prep: Part 2<div>
In the <span style="color: red;"><a href="http://inspirelinge.blogspot.com/2015/10/healthy-eating-for-person-who-hates-to.html" target="_blank"><span style="color: red;">first part</span></a> </span>of this two part series, I discussed methods for eating healthy while maintaining a busy life. The majority of us do not have the time to shop for and cook elaborate meals on a daily basis. Below, I have listed a variety of food combinations that I incorporate as snacks and meals throughout the day. Keep in mind I am a vegetarian, so feel free to add your choice of protein to the following (egg, chicken, tuna, other lean meats). At some point, I'm pretty sure I have eaten any of the following as breakfast, lunch OR dinner.<br />
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<li><b>Italian Nachos.</b> This consists of a low carb tortilla wrap and blue corn tortilla chips topped with melted mozzarella shredded cheese, marinara sauce and spinach. Add your choice of protein which, for me, is usually black beans.</li>
<li><b>Oatmeal Concoction. </b> This is my creative name for regular oatmeal topped with natural peanut butter. It gets more exciting when I add fresh fruit, honey, yogurt, protein powder, chunks of Quest bars...anything! I also add cinnamon because it is an anti-inflammatory and helps stabilize blood sugar levels. Just be sure to watch portions because it's easy to go overboard and the calories will add up.</li>
<li><b>Nicecream. </b> I have been making "nice cream" for quite some time. But it wasn't until I discovered the hashtag that I realized there was a name for it. Basically, I freeze bananas (break into chunks first and store in a ziploc bag), then blend with a scoop of protein and a minimal amount of almond milk. The result is a protein shake so thick, you can eat it with a spoon. Thus, resembling ice cream. Feel free to use fruits other than bananas! Add protein for more flavor and nutrients!</li>
<li><b>Protein Jello. </b>Prepare sugar free jello as instructed. Before refrigerating, add 1 container of nonfat Greek yogurt and mix thoroughly.</li>
<li><b>Cottage Cheese and Chips.</b> Or cottage cheese and crackers! Veggies! Pretzels! Cottage cheese is high in casein protein, which is digested slowly and keeps you feeling full. I've been know to add salsa to this as well.</li>
<li><b>ProYo Bowl.</b> This is a combination of nonfat greek yogurt with protein powder, mixed with some water. This "bowl" is similar to the oatmeal recipe listed above. Once I stir the yogurt and protein with some water, I get creative. I'll add raisins, nut butter, fruit, Kashi cereal, etc. Again, watch portions because it's easy to go overboard and the calories will add up.</li>
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<li><b>Sweet Potato Fries. </b>Microwave your sweet potatoes, let cool and then cut into slices. Mix with coconut oil (about 1 T. per large potato) and cinnamon. Bake for 15-20 minutes at 375 or until crispy.</li>
<li><b>Veggie Wrap.</b> Has anyone else tried those individual boxes of vegetable medleys from Green Giant?? I love them! I'll cook one and put in on top of a low carb wrap, then top with cottage cheese.</li>
<li><b>PBJ!</b> A classic favorite. I recommend using Ezekiel bread because of it's a source of complete protein. My favorite peanut butter is Skippy's low sugar/low sodium, natural variety. Opt for fresh strawberries or a low sugar jam.</li>
<li><b>Popcorn.</b> Using popcorn seeds and a brown paper lunch bag, I make my own! This allows you to add your own choice (and amounts) of toppings. Place about 1/4 c. of seeds in a brown paper lunch bag. Seal the top by folding it over a couple of times. Microwave for 2-3 minutes or as needed. I'll usually top with butter spray. I have also sprinkled it with low sodium taco powder. Ranch dressing mix is another option I have used.</li>
<li><b>Fiesta Bowl.</b> Brown rice, black beans and salsa. Add avocado for some healthy fats! Want more greens? Add spinach!</li>
<li><a href="http://www.anrdoezrs.net/click-7400194-10379258-1424287204000?url=http%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fquest-nutrition-questbar-cookies-cream-12-bars%2Fqc-1019%3Fmr%3AtrackingCode%3DE66BCC1C-7787-E311-90E9-BC305BF82162%26mr%3AreferralID%3DNA&cjsku=QC-1019" target="_blank"><span style="color: red;">Quest bars</span>!</a> When all else fails. </li>
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<span style="text-align: start;">Have you tried these snacks or do you have ones that are similar?</span></div>
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<span style="text-align: start;">Comment below or tag me on social media at @inspirelingefitness. I'd love to hear from you.</span></div>
Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-9995969592410483082016-01-03T12:59:00.000-08:002016-01-05T07:12:38.965-08:00Healthy Eating for the Person Who Hates to Prep: Part IThere are days I wish I spent more time "cooking." That I could fully stock my kitchen, get out the pots and pans, and bring to life every recipe I have saved on Pinterest. Every once in a while, it happens. I preheat the oven. I boil water. I chop vegetables. Unfortunately, this doesn't happen as often as I would like. <br />
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In the "meantime" I have managed to stay healthy and eat nutritiously with simple recipes that require very few ingredients and minimal prep time. I will be sharing those with with you in <a href="http://inspirelinge.blogspot.com/2015/10/healthy-eating-for-person-who-hates-to_12.html" target="_blank"><span style="color: red;">part 2</span></a> of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.<br />
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<li>I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. </li>
<li>Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation. </li>
<li>Research has shown that when people have MORE food options, they tend to consume more (i.e. overeat). When people stick with their tried and true favorites, they are less likely to overindulge. </li>
<li>These suggestions are based on what I have observed, learned and what works for me. </li>
<li>The goal is to use them as inspiration to find a plan that works for YOU! </li>
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Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, <a href="https://www.linkedin.com/in/todmeisner" target="_blank"><span style="color: red;">Tod Meisner</span></a>. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has <a href="https://todmeisner.wordpress.com/2015/04/20/tod-and-a-fitness-blog/" target="_blank"><span style="color: red;">learned how to prioritize his health</span></a> along with a career, son and personal life. The following are realistic action items that have helped him maintain his fitness and keep him feeling his best.</div>
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<li>Make sure to eat breakfast, anything healthy. I tend to have multi-grain cereal and milk or a protein bar. That's when I take my vitamins too.</li>
<li>Try to plan ahead for lunch or, in other words, stick with your routine. You will find yourself eating junk or picking a place to eat that's not healthy if you don't plan accordingly. Bring a healthy lunch with you.</li>
<li>Don't be afraid to have small snacks. I've seen good luck losing or maintaining healthy weight when I have a mid-morning or mid-afternoon snack. Protein and fruit is a great combination.</li>
<li>Grocery shopping--don't grocery shop on an empty stomach! You will regrettably buy something less healthy because you are hungry. I'm a list guy, so I suggest always having a list and making sure you have the essentials.</li>
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For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.<br />
<a href="http://www.rippedrecipes.com/index.html" target="_blank"><span style="color: red;">Ripped Recipes</span></a><br />
<a href="http://www.skinnytaste.com/" target="_blank"><span style="color: red;">Skinnytaste</span></a><br />
<a href="http://fitmencook.com/hacking-meal-prep-tips-tricks-recipes/" target="_blank"><span style="color: red;">Fit Men Cook</span></a><br />
Got a sweet tooth? Be sure to visit <a href="http://chocolatecoveredkatie.com/" target="_blank"><span style="color: red;">Chocolate Covered Katie</span></a><br />
For hundreds more of my favorites, head to my Pinterest page <a href="https://www.pinterest.com/inspirelinge/reasons-to-cook-more-often-healthiness/" target="_blank"><span style="color: red;">Reasons to Cook More Often</span></a><br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-43729684121706207922016-01-02T14:49:00.000-08:002016-02-17T11:43:22.080-08:00Get Healthy in Your Home Gym<div style="font-family: Arial; font-size: 12px;">
<span style="letter-spacing: 0px;">The very first time I began working out, it was in the living room of my mom’s house. I was in junior high. There were no weights, resistance bands or jump ropes. I was not familiar with heart rate monitors and FitBits were unheard of. My workouts were fueled by a drive for success and commitment to my goals. Along with a VHS tape, Your Personal Best, featuring Elle MacPherson and Karen Vogt, I broke a daily sweat and moved to the beats of <span style="color: red;"><a href="https://www.youtube.com/watch?v=cy46iOwWQiE" target="_blank"><span style="color: red;">“Ain’t Nothin Gonna Break My Stride”</span></a> </span>by Matthew Wilder. Since then, my fitness goals have evolved, along with my home gym. </span></div>
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<span style="letter-spacing: 0px;">Whether your goal is to lose weight, build strength or work toward both, a home gym can offer a solution to a busy lifestyle. A home gym is a convenient solution whether you are short on time, prefer to get your sweat on in private, or are obsessed (like I am) with all of the latest gadgets and pieces of fitness equipment. So how do you separate the functional from the funny-looking? Below, I have listed six of my favorite products that I have found to be sweat inducing and results producing. </span></div>
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<b style="font-family: arial; font-size: 12px;">Dumbbells</b><br />
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<span style="letter-spacing: 0px;">Training with dumbbells offers several benefits that will improve your health and physique. Similar to resistance bands, strength training improves bone density and increases your muscle mass. Because muscle requires more energy to maintain, it improves your metabolism, allowing you to burn more calories throughout the day. Weights can also be incorporated into circuit workouts, which will keep your heart rate up and improve muscle endurance. Think “dumbbell squats for 30 seconds/jumping jacks for 30 seconds,” repeating similar sets and rounds for 20-30 minutes. Consider purchasing the <a href="http://www.power-systems.com/p-2431-rubber-octagonal-dumbbell.aspx?affId=186629"><span style="color: red;">Rubber Octagonal Dumbbell Single</span></a> from Power Systems.<br />
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<span style="letter-spacing: 0px;"><b>Jump Rope </b></span></div>
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<span style="letter-spacing: 0px;">The thought of jumping rope immediately takes me back to childhood, when I was the most uncoordinated person in gym class and would have rather had my fingers rolled over by a scooter than my face slapped with the plastic pieces of an old school jump rope. It was during a trip to New York City that I gave the jump rope another chance. The hotel I was staying in had a fitness center with very little equipment, one being a jump rope. I wiped away my doubt and anxiety to pick up the jump rope, only to wipe away my sweat 5 minutes later after a heart-pumping, high intensity experience. The jump rope can be used as part of a cardio circuit, or between strength training sets to make the workout more challenging and keep your body stimulated. The movement activates the calf muscles along with the arms and shoulders in particular. Because it is a weight bearing exercise, jumping rope also improves bone density. You can purchase a jump rope <a href="http://www.kqzyfj.com/click-7400194-10379258-1424287204000?url=http%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fspri-speed-rope-1-rope%2Fg2-1039%3Fmr%3AtrackingCode%3D7792D8AC-F87A-E511-80ED-00505694403D%26mr%3AreferralID%3DNA&cjsku=G2-1039" target="_blank"><span style="color: red;">here</span></a> from Vitamin Shoppe. </span><br />
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<span style="letter-spacing: 0px;"><a href="http://4.bp.blogspot.com/-Obj6sANauG0/Vjps5XVCilI/AAAAAAAADQg/XPFpyG-7DN8/s1600/Screen%2BShot%2B2015-11-04%2Bat%2B2.38.46%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://4.bp.blogspot.com/-Obj6sANauG0/Vjps5XVCilI/AAAAAAAADQg/XPFpyG-7DN8/s200/Screen%2BShot%2B2015-11-04%2Bat%2B2.38.46%2BPM.png" width="200" /></a></span></div>
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<span style="letter-spacing: 0px;"><b>XBAR Slider Pads</b></span></div>
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<span style="letter-spacing: 0px;">Sliders make a traditional move like the mountain climber, or plank with knee drives, more challenging. As you are in this position, holding a plank and drawing one knee in at a time (with a foot on each slider), the quads and abdominals muscles activate to draw your knee in and flex the hip. With sliders you will use more muscles to balance your body in position. Additional shoulder stability is required and your chest muscles are used as stabilizers. </span><span style="letter-spacing: 0px;">Save 10% at </span><span style="letter-spacing: 0px;"><a href="http://xbar-fitness.myshopify.com/collections/frontpage/products/complete-xbar-kit" target="_blank"><span style="color: red;">www.xbar.com</span></a></span><span style="letter-spacing: 0px;"> by entering MEGANLINGE at checkout. Shipping is free.</span><br />
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<span style="letter-spacing: 0px;"><b>XBAR Fitness System</b></span></div>
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<span style="letter-spacing: 0px;">The XBAR is a resistance band inspired training device that offers over 100 full body exercises. Resistance band training is a very effective method, requiring your body to move against resistance through the entire range of motion. Picture the motion your arm creates when doing a bicep curl. A dumbbell feels heaviest as you curl, while resistance bands make your muscles work hard through the entire movement, especially at the top, when the band is most taut. This also stimulates the core muscles more, particularly when doing squats or lunges with the XBAR. </span></div>
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<span style="letter-spacing: 0px;">The XBAR does not require a lot of space and comes with three different levels of resistance bands and a door anchor, offering variations and modifications for all fitness levels. </span><span style="letter-spacing: 0px;">Save 10% at </span><span style="letter-spacing: 0px;"><span style="color: red;"><a href="http://xbar-fitness.myshopify.com/collections/frontpage/products/complete-xbar-kit" target="_blank"><span style="color: red;">www.xbar.com</span></a> </span></span><span style="letter-spacing: 0px;">by entering MEGANLINGE at checkout. Shipping is free.</span><br />
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<span style="letter-spacing: 0px;"><b>Wahoo Heart Rate Monitor</b></span></div>
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<span style="letter-spacing: 0px;">The</span><span style="color: #54198a; letter-spacing: 0px; text-decoration: underline;"> </span><span style="letter-spacing: 0px;"><a href="http://www.wahoofitness.com/?acc=7f100b7b36092fb9b06dfb4fac360931" target="_blank"><span style="color: red;">Wahoo Fitness TICKR</span></a></span><span style="letter-spacing: 0px;"><a href="http://www.wahoofitness.com/?acc=7f100b7b36092fb9b06dfb4fac360931" target="_blank"> </a>monitors your heart rate, calories burned, and time plus distance and pace when connected to your phone. The TICKR's dual band technology works with most smart phones and GPS watches. By monitoring your heart rate, you are able to increase or decrease the amount of work you are doing based on your goals. It is also a great way to track your progress. </span><span style="letter-spacing: 0px;">As you become more fit, the same workload that once increased your heart rate to 140, may end up bringing it only to 130. This is because your body has become more efficient at handling the stress placed upon it. At that time, consider increasing the workload to continue improving your fitness level.</span><br />
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</span> <span style="letter-spacing: 0px;">Interested in learning more about my online fitness programs and challenges? Click <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank"><span style="color: red;">here</span></a> for information about personal training!</span></div>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com2tag:blogger.com,1999:blog-2898214212663859107.post-76134204107058659012016-01-02T09:22:00.000-08:002016-02-24T15:42:58.021-08:00Maximizing Post Workout Nutrition<div style="min-height: 14px; text-align: left;">
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<a href="http://3.bp.blogspot.com/-EMYq-W8QN3M/VfwwBtMwc6I/AAAAAAAADJ8/GXZTAE7dbzI/s1600/Screen%2BShot%2B2015-09-18%2Bat%2B10.38.26%2BAM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://3.bp.blogspot.com/-EMYq-W8QN3M/VfwwBtMwc6I/AAAAAAAADJ8/GXZTAE7dbzI/s1600/Screen%2BShot%2B2015-09-18%2Bat%2B10.38.26%2BAM.png" /></a></div>
<span style="font-family: "helvetica";">Most of us go to the gym, take a fitness class, or head outdoors for a run with a specific goal in mind. We want to increase our strength, decrease body fat and improve our well being without spending our lives at the gym and our nights preparing meals for hours on end. Over time, we learn that various formats and intensity levels of our program bring the results. Yet, perhaps you are still feeling sluggish. The pace of your run has slowed. Your strength workouts are intense, but you are not seeing the muscle development you would like. While you make healthy choices when eating, you may be overlooking the importance of post workout nutrition.</span></div>
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<span style="font-family: "helvetica";"><b>Why is fueling after a workout so important?</b></span></div>
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<span style="font-family: "helvetica";">What you eat after a workout can optimize the recovery process. Proper post workout fuel will replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown, and increase muscle protein synthesis. It can also help reduce cravings and fatigue. </span><span style="font-family: "helvetica";">It is important to remember that just because you ran 3 miles or completed a spin class, you do not have an all access pass to the fridge or restaurant menu. In general, people tend to overestimate the amount of calories they have burned and underestimate how many they consume on a daily basis. This can lead to weight gain over time--the exact opposite of what most of us want! </span><span style="font-family: "helvetica";">The following tips are suggestions that may help maximize your post workout nutrition without negating your hard work.</span></div>
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<a href="http://2.bp.blogspot.com/-yuPe2i-FWso/Vfwwc7007wI/AAAAAAAADKE/u-aBrxbq-7s/s1600/Screen%2BShot%2B2015-09-18%2Bat%2B10.40.13%2BAM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://2.bp.blogspot.com/-yuPe2i-FWso/Vfwwc7007wI/AAAAAAAADKE/u-aBrxbq-7s/s200/Screen%2BShot%2B2015-09-18%2Bat%2B10.40.13%2BAM.png" width="200" /></a>
<li><span style="font-family: "helvetica";">Aim to eat within 30-60 minutes after your workout. After a workout your body is in prime condition to absorb proteins and carbs, putting those nutrients to good use.</span></li>
<li><span style="font-family: "helvetica";">Avoid eating fats as they slow down digestion, which is the exact opposite of what you want to do.</span></li>
<li><span style="font-family: "helvetica";">Avoid eating salty foods. They lower your levels of potassium which should be avoided when you have already lost electrolytes during your workout. Additional potassium will lower them even more.</span></li>
<li><span style="font-family: "helvetica";">Your snack should be in the ballpark of about 250 calories, with a mix of carbs and protein. Livestrong.com advises 30-40 grams of carbs with 10-15 grams of protein. <a href="http://www.livestrong.com/article/343966-how-to-calculate-protein-rda/" target="_blank"><span style="color: red;">Click here</span></a> to use the Livestrong.com formula for calculating your daily protein </span><span style="font-family: "helvetica";">needs.</span></li>
<li><span style="font-family: "helvetica";">According to <a href="http://greatist.com/"><span style="color: red;">Greatist.com</span></a>, if you are doing a cardio workout, aim for a slightly higher ratio of carbs to protein.</span></li>
<li><span style="font-family: "helvetica";">A morning workout breaks down glycogen stored in your liver, so if you workout first thing in the morning, these liver stores (in addition to glycogen stores) are depleted. Therefore, the emphasis should be on carbohydrates (<a href="http://www.livestrong.com/article/297568-what-should-i-eat-after-a-morning-workout/" target="_blank"><span style="color: red;">Livestrong.com</span></a>).</span></li>
<li><span style="font-family: "helvetica";">After an evening workout, choose a dinner full of carbohydrates, which provide quick energy for the body. Add protein for long lasting energy (<a href="http://www.livestrong.com/article/532188-what-are-you-supposed-to-eat-after-the-gym-at-night/" target="_blank"><span style="color: red;">Livestrong.com</span></a>).</span></li>
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<span style="font-family: "helvetica";"><b>What kinds of foods or drinks should I have?</b></span><br />
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<a href="http://2.bp.blogspot.com/-hBvnCcR6nJ0/Vfw8PG0WLOI/AAAAAAAADKU/iGLsraWVHUA/s1600/Screen%2BShot%2B2015-09-18%2Bat%2B10.35.26%2BAM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-hBvnCcR6nJ0/Vfw8PG0WLOI/AAAAAAAADKU/iGLsraWVHUA/s200/Screen%2BShot%2B2015-09-18%2Bat%2B10.35.26%2BAM.png" width="171" /></a>
<li><span style="font-family: "helvetica";">Fruit with <span style="color: red;">nuts</span> or nut butter</span></li>
<li><span style="font-family: "helvetica";">Hummus with carrot sticks</span></li>
<li><span style="font-family: "helvetica";"><span style="color: red;">Pumpkin seeds.</span> Pumpkin seeds are a good source of zinc and BCAAs. Zinc helps the growth and repair of muscle tissue. It can also improve immune health. </span></li>
<li><span style="font-family: "helvetica";">Whey protein. </span><span style="font-family: "helvetica";">Protein shakes are beneficial because they are convenient and do not require a lot of digestion, which may seem more appealing than a chicken sandwich right after a grueling workout.</span></li>
<li><span style="font-family: "helvetica";">Add <span style="color: red;">chia seeds</span> to your shake or snack for additional muscle repairing protein.</span></li>
<li><span style="font-family: "helvetica";">Bananas. I like adding frozen </span><span style="font-family: "helvetica";">banana to my protein shake because it creates a "milkshake-like" texture and the carbs help speed up delivery of protein to your muscles. </span></li>
<li><span style="font-family: "helvetica";">Tart cherry juice is another great addition to your protein shake. They contain anthycyanins, a compound that has been shown to block inflammation while reducing muscle damage (health.usnews.com).</span></li>
<li><span style="font-family: "helvetica";">Chocolate milk. The high carb and protein content in chocolate milk make it an extremely effective post workout drink.</span></li>
<li><span style="font-family: "helvetica";">Spinach salad with sliced chicken breast</span></li>
<li><span style="font-family: "helvetica";">Greek yogurt with <span style="color: red;">dried fruit</span> </span><span style="font-family: "helvetica";"> </span></li>
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<span style="font-family: "helvetica";">What are your favorite sources of post workout fuel? Comment below or tag me on social media! @inspirelingefitness</span></div>
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-57382578088393205882015-12-31T14:40:00.000-08:002016-03-04T07:23:32.645-08:00The Fashionable Fit Girl: Styling Tips and Inspiration<div class="separator" style="clear: both;">
<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">Have leggings and gym shoes taken over your closet?? Join me on my fashion journey! As a personal trainer and fitness enthusiast, I admit I am guilty of wearing lululemon to holiday parties, gym shoes to church and leggings to bed (and the store, to dinner, and every other place where most people are decked out in fashionable boots, blouses, jeans and accessories). </span></div>
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It's not that I haven't tried to "build" my wardrobe (though I know more about building core strength). Yes, I have a Pinterest fashion board. And, yes, I've been to the mall at least once (but no more than twice) in the past year. Truthfully, it overwhelms me. I see something I like, and then panic sets in. What bottoms would I wear with this top? Does it match my purple Nikes?<br />
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Enter Stitch Fix. I had never heard of Stitch Fix until last month, when a friend (who is also tall like me), told me about it. Neither of us enjoy going to the store and shopping. And we both have a difficult time finding clothes that fit because of our height, arm length and build. She suggested I try Stitch Fix and, within a week, I was anticipating my first delivery!<br />
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You begin by filling out your Style Profile <a href="http://www.jdoqocy.com/click-7400194-11713107-1445467985000" target="_blank">here.</a> This helps Stitch Fix understand your size, style, shape, budget and lifestyle. It takes less than ten minutes. Pick the date you'd like to receive your shipment. You'll receive five clothing items and accessories handpicked. There is a $20 styling fee, but this is applied as a credit toward anything you keep from your shipment. Buy what you like and return the rest! There are no shipping fees. Provide feedback! The more feedback you provide, the more customized your future Fixes will be. You can even create your own <a href="https://www.pinterest.com/inspirelinge/stitch-fix-style-inspiration/" target="_blank">Stitch Fix Style Pinterest Board</a> for your personal stylist to reference!<br />
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Much like a <a href="http://inspirelinge.blogspot.com/2014/02/personal-training-services.html" target="_blank"><span style="color: blue;">personal trainer</span></a>, your own personal stylist knows where your interest lies and provides you with the resources to bring your vision to life. Want to do a pull-up? Let's start with lat pulldowns. Want to have a functional, fashionable wardrobe? Let's start with dark skinny jeans and a new blouse! Yes please. Stay tuned for more fashion inspiration and wardrobe ideas.<br />
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<b>Fix #3 - Styled by Amy</b><br />
My favorite thing about this <a href="http://www.jdoqocy.com/click-7400194-11713107-1445467985000" target="_blank">Stitchfix</a> delivery was that I received one of exact tops I had pinned to my <a href="https://www.pinterest.com/inspirelinge/stitch-fix-style-inspiration/" target="_blank">Stichfix Style Pinterest Board</a>! And while I didn't receive the shoes I had requested, Amy let me know she's working on finding a pair to send next month. I've become a huge fan of skinny jeans, and was eager to have them in a lighter wash. Similar to the dark pair I received in Fix #1, they are extremely stretchy and I love the fit.<br />
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<b><i>Reggie Skinny Jean by Henry & Belle</i></b><br />
Stylist Suggestion: I know you were wanting some distressed skinnies, but I found this amazing lighter wash pair from Henry & Belle in a longer length for you, perfect for Spring. Pair them with ankle boots or flats for easy weekend looks.<br />
My Reaction: The fit! I love the stretchy feel of these skinny jeans and wore them within a day of receiving my Fix. They're a great, more casual, option along with the dark skinnies I received in Fix #1.<br />
Outcome: KEEP!<br />
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<b style="text-align: start;"><i>Colibri Solid Tab Sleeve Blouse by 41Hawthorn</i></b></div>
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<span style="text-align: start;">Stylist Suggestion: The 41Hawthorn blouse reminded me of your Pinterest board and I know you're needing to add some green to your wardrobe.</span></div>
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My Reaction: While the fabric of this shirt tends to "cling," I absolutely love the color and wore it the day after receiving my Fix. I also love that the sleeves are 3/4 and have tabs so I don't have to worry about a full length blouse that's "too short" on my long arms.</div>
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Outcome: KEEP!</div>
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<b style="text-align: start;"><i>Carlottia Cut Out Back Top by Papermoon</i></b></div>
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<span style="text-align: start;">Stylist Suggestion: The Papermoon blouse I picked reminded me of your Pinterest. Pair it with the jeans for date night or girls' night out!</span></div>
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My Reaction: I was eager to see another top that resembled one I had pinned to my <a href="https://www.pinterest.com/inspirelinge/stitch-fix-style-inspiration/" style="text-align: start;" target="_blank">Stichfix Style Pinterest Board</a>. The first time I tried it on, I really liked the color and the detail on the back side. However, the arm holes felt snug and that was enough reason for me to send it back.</div>
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Outcome: RETURN!</div>
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<b style="text-align: start;"><i>Celso Mesh Detail Knit Top</i></b></div>
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<span style="text-align: start;">Stylist Suggestion: Pair with the Henry & Belle jeans for easy weekend looks. </span></div>
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My Reaction: The floral print reminded me of some tops I have pinned, however this one, with the longer sleeves, seemed a bit "too floral." I liked the stretch fit and the sleeve length, but not enough to keep it.</div>
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Outcome: RETURN!</div>
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<b style="text-align: start;"><i>Seaside Mix Material Top</i></b></div>
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<span style="text-align: start;">Stylist Suggestion: Pair with the Henry & Belle jeans for easy weekend looks. </span></div>
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My Reaction: I've definitely indicated that I like contrasting prints that give something "character," however I wasn't a huge fan of these mixed fabrics. From the front, the top looked "ordinary" to me, and the flowy, slightly sheer, backside was too much contrast. I wasn't a fan of the boxy shape either.</div>
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Outcome: RETURN!</div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Fix #2 - Styled by Amy</b><br />I was EXTREMELY happy with my second fix! After sharing my blog review of Fix #1, I heard from others about <a href="http://www.jdoqocy.com/click-7400194-11713107-1445467985000" target="_blank">Stitchfix</a> not listening to feedback and requests. I was a bit concerned. When I completed my checkout for Fix #1, I was as specific as possible when listing the likes and dislikes toward each item. There is also a comment box that allows you to make specific requests. For example, I asked for distressed jeans, more blouses and tops with mixed prints/patterns. I also referenced my <a href="https://www.pinterest.com/inspirelinge/stitch-fix-style-inspiration/" target="_blank">Stichfix Style Pinterest Board</a>, where I had pinned several tops and bottoms. Stitchfix encourages you to caption the pins with what you like about the item (color, length, style, combination of tops and bottoms, etc).<br /><br />When each Fix arrives, you also receive a personalized note from your stylist. I had the same stylist for Fix #2 that I did for Fix #1 (I had to confirm that just not, as I'm assuming they keep the same stylist with each customer?). Amy referenced my previous Fix and the positive feedback I had provided. "I'm so glad those skinnies worked out for you." And, to my surprise, she even referenced my Pinterest board! She told me she had found the Papermoon and 41Hawthorn blouses because they "remind me of your Pinterest board." Woo-hoo! Five stars for customer service. She won me over with those comments. Overall, I was very please with the items I received and have summarized my Fix below.<br /><b><i><br /></i></b></span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><i>Norah Distressed Flare Jean by DRD</i></b><br />Stylist Suggestion: I'm so glad those skinnies worked out for you, but this time I wanted to try something on the opposite side of the spectrum, so I picked out the DRD distressed bootcut jeans in a 35" inseam you can dress up or down. Wear them for a night out with either pair of boots you mentioned (I had referenced a black bootie boot and brown lace up that I would like to wear more often) and the Papermoon or 41Hawthorn blouses.<br />My Reaction: While I appreciated the effort, especially considering the inseam was 35," these didn't fit as well as I had hoped. I have become accustomed to the stretchy fit of leggings and skinny jeans, so they felt a bit baggy. Had they been an inch longer though, I probably would have kept them.<br />Outcome: RETURN!<br /><br /><b><i>Lisbon Stud Detail Blouse by 41Hawthorn</i></b><br />Stylist Suggestion: Pair with the distressed jean.<br />My Reaction: This was the item I was immediately drawn to. I love the print, the color and the fact that it was a blouse! However, it was difficult to put on because it was snug. Wanting to keep the top, I inquired about doing a return. After emailing Stitchfix, they advised me to send the item back and complete checkout, indicating I was keeping it, and they would ship it to me in a size large. Sounds like a plan! Hoping to receive it shortly in the correct size.<br />Outcome: KEEP!</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><i>Antigo Button Down Front Pocket Knit Top by Colette</i></b><br />Stylist Suggestion: Pair with the distressed jean. It's great for errand day as a casual piece you can throw on and still look chic!<br />My Reaction: I love the detail along the sleeves and on the front. It's a color that I could use as well. However, after trying it on, the sleeves were just a bit too short.<br />Outcome: RETURN!</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><i>Griselda Mixed Material Top by Liverpool</i></b><br />Stylist Suggestion: Pair with the distressed jean.<br />My Reaction: I was so excited to receive this top! It was the perfect combination of prints, with a red plaid on the sleeves and back side, and stripes on the inside. I was somewhat discouraged when I realized the sleeves were fairly short, but within minutes I discovered the button and button hole to fold the sleeves and hold them in place! I literally said "ahhhh!" when I made that realization. I feel like it may appear a bit short on my torso, so I will likely pair it with a longer tank...wear it open as well?<br />Outcome: KEEP!<b><br /></b></span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><i>Violeta 3/4 Sleeve Blouse by Papermoon</i></b><br />Stylist Suggestion: Pair with the distressed jean and wear for a night out.<br />My Reaction: Overall, this might be my favorite item. Because of the 3/4 sleeve length, I don't have to worry about it NOT coming down to my wrists! It's a great piece that really could be dressed up or down and I was SUPER impressed with the detail on the backside. The opening is<br />Outcome: KEEP!</span><br />
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<b>Fix #1 - Styled by Amy</b><br />
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<b><i>Split Neck Tunic by 19 Cooper</i></b><br />
Stylist Suggestion: Dress up the skinny jeans with this 19 Cooper tunic blouse and heels.<br />
My Reaction: "This is so not me." But I stayed open minded and welcomed the idea of adding a blouse to my wardrobe (something I now have indicated I would like more of). Eager to deviate from my comfort zone, I thought I might keep this. Then, I tried it on and it was rather snug (the mediums in the others shirts fit, but I imagine the brands' sizes vary). I was also turned off by the fact that it was so long. This piece felt like a night shirt. But, hey, it would go well with leggings...<br />
Outcome: RETURN!<br />
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<b><i>Asymmetrical Zip Cardigan by Market & Spruce</i></b><br />
Stylist Suggestion: For a sporty chic look, add the asymmetrical zip cardigan to the 19 Cooper tunic blouse and skinny jeans.<br />
My Reaction: This is the shirt my friend (who referred me to Stitch Fix) had worn over Christmas. Except hers was in black. I was drawn to the atypical placement of the zipper and the cranberry color. Once on, it has a very flattering neckline.<br />
Outcome: KEEP!<br />
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<i><b>Pullover Sweater by RD Style</b></i><br />
Stylist Suggestion: Pair the RD Style sweater with the jeans and tall boots for a cozy, put-together, casual look.<br />
My Reaction: I loved the neutral color and the fit. With a tank top underneath, the details of the "holey" front really pop. The sleeve length confused me. I wasn't sure if they were meant to be bunched up or not. Because my arms are so long, the short length kept me from keeping this item.<br />
Outcome: RETURN!<br />
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<b><i>Dolman Top by Market & Spruce</i></b><br />
Stylist Suggestion: Pair the Dolman Top with the jeans, along with ankle boots or flats for errand day or weekend brunch.<br />
My Reaction: Before I tried anything on, this was the piece I was drawn to the most. It's still casual, but doesn't include a hood like most of my longer sleeved tops do. The fitted detail at the end of each sleeve is a touch nice, making it somewhat fitted without clinging too tightly.<br />
Outcome: KEEP!<br />
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<i><b>Liza Skinny Jean by Lila Ryan</b></i><br />
Stylist Suggestion: These skinnies, in a dark wash, are super versatile. Dress them up for a girls' night out with heels and the 19 Cooper tunic blouse. Add the Market & Spruce asymmetrical zip cardigan to add a little sporty chic to the look!<br />
My Reaction: Prior to receiving this shipment, I owned only one pair of dark skinny jeans. I wasn't planning to purchase another, but the fit was perfect and they were long enough (something which is rare since I'm almost six feet tall). They were very stretchy and will look great with boots or flats.<br />
Outcome: KEEP!<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-77901336948232778362015-12-15T10:49:00.001-08:002015-12-15T11:01:02.925-08:008 Healthy Holiday Habits to Practice Year RoundIt's the time of year when we raise our glasses along with our holiday spirit. We spread cheese on our crackers and cheer among friends. Shortly after, when the parties have ended and the presents have been opened, we realize our waistlines have also spread. The numbers on the scale have risen. Rather than panic later, it's best to prepare and prevent this from happening. By making healthy choices and staying accountable to your goals, you can enjoy the holidays without hindering your progress. Here are 8 healthy habits to embrace, not just during the holidays, but year round.<br />
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<b>1. Bring a healthy recipe.</b> If you're unsure of the food that will be served, it's always a good idea to bring a dish of your own. Others will appreciate the healthy option and you'll be able to fill your plate with moderate portions of everything else along with your contribution. Perhaps you can experiment and find a new <span style="color: red;"><a href="https://www.pinterest.com/inspirelinge/healthy-reasons-to-cook-more-often/" target="_blank"><b>recipe</b></a> </span>that you haven't made before!<br />
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<b>2. Snack beforehand. </b> Avoid going to dinner with an empty stomach. Hunger can result in cravings for cookies, candies and other "less healthy" choices. You may also have a more difficult time controlling portions. Try having a snack high in protein about 60-90 minutes before you know you will be eating. I suggest greek yogurt with fruit or an apple with peanut butter.<br />
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<b>3. Prioritize protein. </b> Fill your plate with protein! Veggies are also a great choice and should come before breads and pastas. Protein actually has a thermogenic effect, meaning it takes more calories just to digest it (compared to fats and carbs). While this may not amount to a significant calorie burn, it does have an impact over time. Plus, protein provides satiety, meaning you will feel full.<br />
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<b>4. Be the last to have the first drink. </b> If you choose to indulge in alcohol, make it a goal to be the last one to have the first drink. It will save you calories, and perhaps save you from that nasty hangover the next day as well.<br />
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<b>5. </b><b>Embrace the variety of a new workout.</b> Just because you're unable to go to the gym, that doesn't mean you can't complete an indoor circuit. If weather permits, set up an outdoor bootcamp including laps around the block, alternating with pushups, body weight squats, wall sits and lunges! Struggling with accountability? Recruit a buddy. Even if your buddy is miles away, set aside a time when you will both agree to workout "together." My article <a href="http://inspirelinge.blogspot.com/2014/03/staying-fit-while-traveling.html" target="_blank"><b>Staying Fit While Traveling</b></a> features additional tips along with an equipment-free travel workout. I'm also a huge fan of using the <a href="http://inspirelinge.blogspot.com/2015/03/xbar-training-routines.html" target="_blank"><b>XBAR</b></a> while I travel. Keep in mind, if you deviate from your usual routine (or don't workout at all), you will not lose all of your fitness progress overnight.<br />
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<b>6. Resign from the clean plate club.</b> Let go of the idea that you need to finish everything on your plate. While it's a good practice to avoid wasting food, sometimes it's better to wrap it up and save it for later. Incorporate leftovers into a new recipe. And if you occasionally have to throw something away, think of the money we're willing to spend on fitness gadgets, gym memberships, protein bars, books and vitamins to prevent weight gain. In comparison, having to waste a couple dollars of food that you really didn't want to eat seems insignificant. Daily tip: If you have greens or fruit that is about to go bad, and you know you won't finish it in time, freeze them! You can later add the berries or spinach to a smoothie for added "frothiness" and nutrients.<br />
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<b>7. Get enough sleep.</b> When are free from our usual commitments and work-related responsibilities, we have the chance to sleep in and take naps. By making sure you get 7-9 hours of sleep a night, you will stabilize the hormones that control your appetite. Without enough sleep, the hormones that promote cravings for sugary, fatty foods increase! The hormones that tell you you are full decrease. This is a dangerous combination, especially when surrounded by holiday treats! Rest up!<br />
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<b>8. Respect differences and practice patience.</b> If you feel pressured to eat food that someone cooked, or if you feel offended that someone has passed up your triple chocolate, three layer silk pie, just remember that we all celebrate the holidays in different ways. For some, our inner 3 year old comes out and we get to play, wrestle, go wild and be crazy. For others, we set records for sleep marathons on the couch, recovering from long work weeks and a shortage of sleep. If you're like myself, I enjoy the variety of a new workout--running outdoors and completing backyard or living room routines. For a lot of people, food is synonymous with the holidays. Understand that everyone has their own definition of what the holidays consist of. Do your best to be patient with those who wrestle, those who snore and those who return to the kitchen for more!<br />
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How do YOU stay healthy during the holidays?<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-34208195655806757252015-12-10T04:49:00.000-08:002016-01-08T14:53:11.950-08:00Optimal Snacks for Optimal HealthDo you find yourself continually losing attention and dozing off between the hours of 3pm and 4pm? Not sure you can survive the 11am hour before heading to lunch? You will be happy to hear that snacking two hours after your lunch (or an hour before) can prevent this from happening. A snack that contains fiber, some protein, healthy carbs and healthy fat slows digestion and provides steady energy to calm your cravings. The same principle also applies in the morning, depending on the time frame between breakfast and lunch, if you find yourself ravenous. Otherwise, you may be more likely to choose unhealthy foods and risk overeating at lunch time.<br />
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While we focus on healthy eating to prepare our breakfast, lunch and dinner, it is equally important to consider the quality and timing of our snacks as well. Consumed throughout the day, healthy snacks will stabilize your blood sugar, serve as a source of protein for your muscles, and provide carbohydrates to keep you energized and focused on the task at hand. Carbohydrates are your brain's primary source of fuel. The body breaks carbohydrates into glucose, which it uses toward brain activity. <br />
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<b>Popcorn and a Low Fat Cheese Stick</b><br />
Be aware of the microwavable popcorn you find in the chips and dips aisle at the grocery store. Many are loaded with saturated fat and are high in calories. Without these additives, popcorn is a very nutritious source of fiber and many nutrients. Check out my <a href="http://inspirelinge.blogspot.com/2012/02/paper-bag-popcorn.html">previous blog</a> for a simple and easy way to make a healthy version--using just seeds and a brown paper lunch bag! <br />
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<b>Carrots and Hummus</b><br />
A perfect combination of crunchy and creamy. The carrots provide a solid source of healthy carbs and the hummus is derived from chickpeas, a healthy source of protein.<br />
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<b>Peanuts and Raisins</b><br />
Ahhhh...my favorite! I have this daily. It is a great sweety-salt combination and the fats from the peanuts are very satiating. While dried fruit and nuts tend to be high in calories, I prepare this snack in a plastic baggie so I have a single serving of each.<br />
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<b>Apple</b><br />
I like to pair an apple with a protein or fat source. Any of the following are great examples.<br />
-Cottage Cheese<br />
-Protein Shake (<a href="http://www.kqzyfj.com/click-7400194-10379258-1424287204000?url=http%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fprotein-salted-caramel-2-lb-powder%2Fqc-1035%3Fmr%3AtrackingCode%3D1CF92436-E552-E511-80EA-00505694403D%26mr%3AreferralID%3DNA&cjsku=QC-1035" target="_blank">Quest Nutrition Salted Caramel</a> is my current fave!)<br />
-Peanut butter<br />
-Greek Yogurt<br />
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<a href="http://3.bp.blogspot.com/-VXWSEDLNCFA/U1Vmwsym3rI/AAAAAAAABBk/NybKdulLrkI/s1600/Questbar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-VXWSEDLNCFA/U1Vmwsym3rI/AAAAAAAABBk/NybKdulLrkI/s200/Questbar.jpg" /></a></div>
<b>Quest Nutrition Bar</b><br />
Quest bars are a great source of whey isolate protein which has been shown to increase muscle mass, aid in the loss of body fat, enhance immune function and much more. They're gluten free and contain 17g of fiber too so they'll keep you full! Almost every ounce of carbohydrate in the bars comes from fiber, which will keep your insulin levels low and your stomach satisfied. Fiber has been shown to do many things such as controlling hunger, improving digestive health and preventing certain diseases. Click <a href="http://www.kqzyfj.com/click-7400194-10379258-1424287204000?url=http%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fquest-nutrition-questbar-cookies-cream-12-bars%2Fqc-1019%3Fmr%3AtrackingCode%3DE66BCC1C-7787-E311-90E9-BC305BF82162%26mr%3AreferralID%3DNA&cjsku=QC-1019" target="_blank"><span style="color: red;">here</span></a> to order your Quest bar (shipping is free on orders over $25). <br />
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<b>Oatmeal with Peanut Butter</b><br />
I have been addicted to this since a friend told me about it in college! Cannot tell you how many others have become addicted as well. Try it, you will love it! Keeps you full for hours.<br />
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<b>Tea</b><br />
Sometimes you may not be hungry at all, just restless and/or dehydrated. There are several benefits to drinking tea, including increased alertness without the jitters induced by the caffeine in a coffee. Green tea also improves your body's ability to burn fat!<br />
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<b>Yogurt and Peanut Butter</b><br />
This one may sound strange at first, but again, like the peanuts and raisins it's an amazing treat to satisfy your salty-sweet cravings. Add a piece of fruit for a complete snack!<br />
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<br />Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0tag:blogger.com,1999:blog-2898214212663859107.post-85390636481958329272015-12-01T14:11:00.000-08:002016-01-05T07:13:03.410-08:00Quinoa Pizza BakeQuinoa is a gluten free, vegetarian source of protein that is extremely versatile. Not only does it contain all nine essential amino acids, but it is high in iron and fiber. This "pizza bake" is a dough free, tasty twist on an original favorite!<br />
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Inspirelinge Fitnesshttp://www.blogger.com/profile/18189049929216652644noreply@blogger.com0