The Bare Basics Workout

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. 

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.

• High knee run - 30 seconds
• Alternating reverse lunges with arms overhead - 30 seconds
• Full arm plank - 30 seconds

• Burpees - 30 seconds
• Squats with forward arm press as the legs extend - 30 seconds
• Wall sit - 30 seconds

• Jumping jacks - 30 seconds
• Pushups - 30 seconds
• Forearm side plank - 15 seconds/side

• Jump squat - 30 seconds
• Full plank with shoulder taps - 30 seconds
• Side to side squat - 30 seconds 

• Mountain climbers - 30 seconds
• Lunge with right knee raise and core rotation to right - 15 seconds, then switch sides
• Plank walkout with 2 knee drives - 5x

This post was originally featured here: http://etbfit.com/blogs/news/125910595-the-bare-basics-workout-no-equipment-necce

The Work-Workout Balance

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. 

The Problem:  Happy Hour

The Solution

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.”

-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.

-Have a snack beforehand.

-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.

The Problem: Burning the Midnight Oil

The Solution

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?

-Unplug at the same time every night to develop consistent sleep habits.

-Retire from the phone, computer and TV so you can recharge your body along with those devices.

-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.

The Problem:  The Vending Machine and Food Delivery Services

The Solution

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.

-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.

-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.

-Go with the tried and true "old school" method of packing your own.  And keep snacks at your desk! 

The Problem:  When (and where?) to Workout

The Solution

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.

-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.

-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 The Bare Basics Workout for an equipment free routine you can do anywhere.  

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? 

This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance

Cardio-Cable Core Workout

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. 

Treadmill: 5 minutes

Mountain climbers: 30 seconds

Cable low to high woodchops: 15x

Burpees: 30 seconds

Standing cable rotations: 15x/side

Jump squats: 30 seconds

Lunge with knee and cable row: 15x/side

Italian Crunch Salad

This 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.

Baked Tofu

1 package of drained tofu

3 T olive oil 

3 small squeezes of Amore Sun-Dried Tomato Paste

Salad

2 c Spinach

1 T sunflower seeds

2 T walnuts 

1/3 c shredded cheese

Dressing

2 T olive oil
2 t apple cider vinegar
1/2 t onion powder
1 t Italian seasoning
1 t minced garlic
3 small squeezes of Amore Sun-Dried Tomato Paste

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. 

Prepare spinach and salad ingredients.  Top with desired amount of baked tofu.  Combine dressing ingredients and pour over salad.

3 Components of Fitness Success

As 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.

1.  Nutrition.  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 here for a full list of the Fuel Your Fitness grocery list.

2.  Activity.  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 HIIT 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!

3.  Rest.  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.

Be patient.  Your fitness program should be attainable and sustainable. All good things take time.  For information about the Fuel Your Fitness Method, click here.

8 Reasons You Should be Using Resistance Bands

What comes to mind when you hear the word "resistance"?  If you're anything like me you may think "unwilling to change."  "Hesitant."

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.

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.

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.

1. Improve your health.  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.
2. Improve your stability.  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).
3. Lose fat.  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.
4. Change your routine, change your body.  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).
5. You can complete a FULL BODY workout using resistance bands.  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.
6. Resistance bands are portable and affordable.  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 here 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 here from Power Systems.

   

   The XBAR Fitness system comes with three levels of resistance bands.

7. Easy to store.  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 home gym.
8. They accommodate all fitness levels. 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. 

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 Fuel Your Fitness Method page or contact me at Megan.Linge@gmail.com.  How do you implement resistance bands into your routine? Comment below and let me know.

Healthy Eating for the Person Who Hates to Prep: Part I

There 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.

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 part 2 of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.

• I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. 
• Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation.  
• 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.  
• These suggestions are based on what I have observed, learned and what works for me.  
• The goal is to use them as inspiration to find a plan that works for YOU!  

Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, Tod Meisner. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has learned how to prioritize his health 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.

• 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.
• 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.
• 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.
• 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.

For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.
Ripped Recipes
Skinnytaste
Fit Men Cook
Got a sweet tooth? Be sure to visit Chocolate Covered Katie
For hundreds more of my favorites, head to my Pinterest page Reasons to Cook More Often

Creamsicle Protein Treat

This easy to make treat is low in sugar and high in protein.  It will satisfy your craving for something sweet, without the extra calories!  

1 box of gelatin

1 scoop of Quest Nutrition Salted Caramel protein

1/4 c. nonfat Greek yogurt

2 T. water

Prepare gelatin according to instructions.  Once it has gelled, mix the remaining three ingredients and scoop on top! 

Purchase your Quest Nutrition protein at Vitamin Shoppe and shipping is free.  

Chocolate Frosted Raspberry Truffle Pancakes

Topped with fresh raspberries, this chocolatey treat can be enjoyed for breakfast, lunch or dinner!

Ingredients

Pancake:

1 scoop Quest Nutrition Chocolate Milkshake protein

3/4 c coconut flour 

3/4 c liquid egg white 

3/4 c almond milk 

Chocolate topping:

1 T cocoa powder 

1.5 T coconut oil

1 t xylitol

Water to mix

Topping:

Cacao nibs

Raspberries 

Directions 

Mix all of the pancake ingredients. Mixture will be thick. Cook pancakes. 

Combine ingrdients for chocolate topping. Stir well. Drizzle over pancake stack.

Add cacao nibs and raspberries. Enjoy! 

Nutty Bar Protein Oatbowl

It's been a LONG time since I've been this excited over one of my creations. I love oatmeal, I never get tired of it...but, yes it can be boring. Bust through your oatmeal plateau by varying the texture and flavor with the treats listed below! The Kashi crunch and peanut butter goodness make this recipe very reminiscent of the classic Nutty Bar by Little Debbie. 

Ingredients

1/4 c. Regular oats

1/4 c. Kashi GoLean

1 scoop of Quest Nutrition Peanut Butter protein

1 T. Cocoa powder

1 T. Peanut butter 

2 T. Peanuts 

3/4 c water 

Directions

Combine oatmeal, Kashi, protein, cocoa and water in a microwaveable bowl. Microwave for approximately 1 minute. Top with peanuts and a side of peanut butter. 

Exercise Set: Low Back - Obliques

Low Back - Obliques Set

Fire up your core with this set of exercises targeting the obliques and low back! Perform 15 reps of each, 3 sets. Exhale during the lift. Keep your abs pulled in, make sure they don't press into the floor. Resting arm is resting! Make sure it doesn't push the floor to help you lift. And...squeeze your butt! 

One: "Reach and pull" Arms and legs are extended. Lift arms and legs, pull elbows toward hips then return forward and lower everything. 

Two: "Alternating tap backs" Arm reaches (as if you're drawing a line across the wall!) and taps the hamstring. 

Three: "Side crunch" Squeeze the obliques as you lift your elbow toward the hip. For more challenge: both legs lift, or just the top leg. 

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Exercise Set: Waist Defining Duo

This set focuses on the obliques. Obliques are the muscles along your side that fire when your body rotates. When you complete this set, think of your core as a wet towel that you are squeezing and wringing out. Tight tight!! Along with rest, healthy eating, and exercise, a nice pair of obliques helps to create a more defined waistline. Strong abdominal and back muscles are also crucial for good spinal health. Reps below are per side (right, left...1). For less challenge, do not use any weight. Plate can be replaced with med ball, dumbbell, anything! 

Set 1: 30 rotations (option to bring feet off ground for more challenge)

30 bicycle crunches (knee to opposite elbow as you rotate and exhale, extended long hovers low for most challenge)

Set 2: 20 rotations 

20 bicycle crunches 

Set 3: 10 rotations

10 bicycle crunches 

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Staying Fit While Traveling

Whether you're traveling for work or recreation, it IS possible to maintain your fitness level and return home feeling like you torched calories rather than the midnight oil. Inspired by a recent teaching vacation to Punta Cana, I have come up with the following suggestions and resources so you can enjoy your time away from home while still feeling fit and strong. Soak up these fit tips along with the warm weather and lift more than that poolside drink!  Interested in learning more about my online fitness programs and challenges? Click here to stay hot and get healthy!

Planning Ahead
Before you arrive at your destination, make sure you're prepared for activity. Set yourself up for success. Research where you'll be staying and find out if you'll have access to a fitness center. If not, is there a local gym with a daily rate? Even without access to any equipment, it is still possible to complete a full body workout using equipment that's easy to transport.

I would suggest packing the following:
Resistance bands
Jump rope
Gym shoes
Water bottle (I carried my Cellucor shaker with me EVERYWHERE in Punta Cana)
Sports bras, tanks, shorts, etc.


Class
While I was in Punta Cana, the resort offered group exercise classes. This is a great way to stay accountable to your workouts. When there is a time and location, there's more commitment. With that being said, who are you traveling with that may want to join you? An accountability partner increases the likelihood that you will show up, work hard, and be glad you did! Even when classes are not an option, if you can recruit someone to workout with, you'll be more likely to do it and it will be much more fun. Now's not necessarily the time to "increase your strength, lose weight, push yourself harder than ever"...if you're on vacation, it's more about experiencing something new and enjoying where you are and who you are with.

Activities
So what if there is no gym? What if there are no classes? Well, it's time to step outside ("the box") and get creative! Your workout doesn't have to consist of sets and reps. Along with planning ahead, find out what activities are available.

Many destination resorts will provide bicycles, kayaking, stand up paddle-boarding and more. If you typically run on the treadmill challenge your body and stimulate your senses with a run along the beach. You'll engage your body in a new way and fire up more stabilizing muscles. Just because you're not tracking your heart rate doesn't mean you're not burning calories.

Body Weight Circuits
Workouts can take place in a hotel room, on the beach, maybe even in an empty parking lot! Keep in mind if there's a university or high school nearby, you may be able to access the track and/or bleachers! (1 lap, 1 time up/down the bleachers, 20 squats, 20 pushups...REPEAT!). The following exercise demonstrates a version of the plank that targets the obliques along with the entire core. Most people think planks are an abdominal exercise (rightfully so, as your abs are working!), the upper body, particularly the shoulders, are engaging as well. Squeeze your glutes and you'll increase the amount of muscle activation.
)

Here is a sample routine that requires nothing more than your own body. Complete 30 seconds of each, rest as needed and then repeat for a total of 3 rounds. This should take approximately 30-35 minutes.

Jumping jacks
Alternating forward lunges
Jumping jacks
Alternating reverse lunges

Mountain climbers
Squats with alternating knee lift and rotation (right knee up, rotate to right as you stand)
Mountain climbers
Side to side squats

Burpees
Pushups
Burpees
Full arm plank hold

Run in place
Lunge with left foot in front, right leg kicks
Run in place
Lunge with right foot in front, left leg kicks

Jump squats
Sumo squats
Jump squats
Squat with alternating forward kicks

Nutrition
While on vacation, you have the chance to experience new foods and a variety of options! Keep in mind that "all inclusive" is not a green light to have a free for all. Moderation is key. Rather than deprive yourself of something that is "too sweet" or indulgent, have a little bit of everything. Avoid going to meals hungry by eating healthy snacks throughout the day.

Protein is a great source of muscle fuel and stabilizes your appetite. Some of my favorite sources include nuts, nut butters, cottage cheese, Quest Nutrition bars, and whey protein from Cellucor. These are great foods to incorporate between meals. If you arrive to dinner with an empty, screaming stomach, you will potentially end up eating more. Plus, by staying fueled throughout the day your metabolism will stay fired up.  Purchase your Quest bars from Vitamin Shoppe.

Here are some fantastic tips from choosemyplate.gov.

-As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
-Ask for whole-wheat bread for sandwiches.
-In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
-Ask for salad dressing to be served on the side. Then use only as much as you want.
-Veggie kebobsChoose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
-Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
-Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
-Order an item from the menu instead heading for the "all-you-can-eat" buffet.
-If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
Order an appetizer-sized portion or a side dish instead of an entrée.
Share a main dish with a friend.
If you can chill the extra food right away, take leftovers home in a "doggy bag."
When your food is delivered, set aside or pack half of it to go immediately.
-Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
-To keep your meal moderate in calories, fat, and sugars:
Ask for salad dressing to be served "on the side" so you can add only as much as you want.
Order foods that do not have creamy sauces or gravies
Add little or no butter to your food.
Choose fruits for dessert most often.

Rest
Rest! One of my favorite topics! Lately, there's a lot of talk about "clean eating" and working out. It seems as though a lot of people are doing both of these but without the results they are hoping for. Although there could be a number of underlying issues, I always ask "how much sleep are you getting?" Sleep is underrated and is such a vital component of a healthy lifestyle and successful weight loss (fat loss!) program. Did you know that when you're sleep deprived your levels of leptin go up? These are appetite suppressing hormones that tell your body when it's full. As if that wasn't bad enough, levels of ghrelin increase! These are appetite stimulating hormones! Maybe that explains why when you're sleep deprived you're more likely to reach for dense, sweet, and salty foods.

A lack of sleep also affects your cortisol levels, immune system, and your brain. Remember your reason for taking a vacation...to rest, relax, and enjoy yourself. While activity is important, use this time to help your body repair with adequate sleep. I typically aim for 7-9 hours per night as recommended.


Adios!

When it's time to bag your bags and head home, take the time to recall your favorite moments of the trip. Whether it was trying something new at dinner (yucca plant is amazing!), attempting to stand up paddle-board (it's MUCH different in the ocean vs. on a lake!), or taking a nap under the palm trees...be proud of yourself for prioritizing your health and making the commitment to continually improve the quality of your life.

Exercise Set: Chest

Engage your upper body and core as we emphasize working our chest muscles using planks, push-ups and dumbbells.



Full arm plank with shoulder taps: 30 seconds
Pushups: 30 seconds
Chest fly: 15 reps, 5 reps/arm, 10 reps
Perform this entire sequence 1-3x

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Exercise Set: Forearm Plank with Leg Taps

Here it is! The first ever exercise video featured on my blog (per request)! I would appreciate comments so I can improve, create, and post.  
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Pumpkin Swirl Cinnamon Roll

So easy! So good! Just mix and microwave.

One scoop of Quest Nutrition Vanilla Milkshake protein, 1/4 cup liquid egg white, 1/2 cup pure pumpkin, and 1/2 t baking powder. Microwave approximately 1-1:30 minutes. Top with Greek yogurt infused with 1 t. vanilla extract and sprinkle with cinnamon!