my thoughts on yoga

In addition to my current cardio routine consisting of spin class 3-4 times per week, I've started attending a yoga class about twice per week and have really started to look forward to it! I'm by no means new to this form of exercise, but I've definitely stepped up my frequency and am already noticing improvements in my balance, flexibility, and overall muscle strength.

If you are interested in making yoga part of your weekly routine, check out YouTube for some free videos to practice with in the comforts of your own home [Tara Stiles' vids, below, are pretty easy to follow.] Or if you already have a gym membership that offers group exercise classes, try out the yoga class and see what you think!

What to know:

• Get your own mat! They are so cheap at TJ Maxx, Marshall's, etc. [Mine was $10!] Also, make sure you clean it regularly to prevent bacterial infection. Tea Tree oil or good ol' soap and water will do the trick. Class-shared mats are rarely [if ever]cleaned, and you don't know who used it before you!

• Wear flip flops. Yoga is best done barefoot. Flip flops allow you to slip your shoes off easily without dealing with socks and shoe laces.

• Wear fitted pants, leggings, or capris. Do yourself and the class a favor and don't wear shorts [especially loose-fitting ones.] Many of the positions might give people around you a view that they may wish they hadn't seen.

• Fitted tops are also best, since positions such as downward dog mean you will be upside down. Don't flash the class!

• Be in the right mindset. Even if you are stressed, upset, etc. try to free your mind as much as you can and just be in the moment. You will feel so relaxed once class is over.

• Modify! If a certain position pains you beyond tolerance or you just haven't developed the balance to sustain it yet, your instructor should be showing you modifications to the positions that make them slightly easier and help you work your way up to the real deal.

• Bring a friend! It's always so much better when you know there's someone else in class with you keeping you accountable and vice versa. Personally, I'm much more likely to keep a good exercise schedule when I'm going with someone else.

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Do you practice yoga regularly? What is your favorite benefit? 

xo.

treadmill interval workout

Here's a fun 35 minute treadmill workout to try today. I included ranges for the level [speed] and incline so you can tailor it to your current comfort zone but to also encourage you to gradually increase when you feel ready for a challenge. xo.

*During the "run" intervals, do 10 seconds of high knees at each minute mark then resume normal running posture in between.

my healthy habits

Being healthy doesn't have to be difficult. Establishing some easy habits such as the following 10 I have suggested will make a big difference in your overall health and quality of life. xo.

1. Green tea. According to Harvard Women's Health Watch, green tea has enormous antioxidant properties that studies show help reduce the risk of certain cancers and other diseases. A few cups a day are all you need to reap these benefits. Tazo Zen Green Tea is my favorite.

2. Ingredient substitutions. Many delicious foods from cream-based pasta sauces to cakes contain an unhealthy amount of fat. Eliminate calories and fat content with simple ingredient subsitutions that have minimal effect on flavor but a positive effect on the waistline. Read my healthy ingredient substitutions post here.

3. Water. Drink at least half your body weight in ounces of water each day. [i.e. a 130 lb person should drink 65 ounces of water a day.] H20 is important for a healthy immune system as well as cleansing toxins from your body. I love those big double walled 20oz. tumblers that can be found virtually everywhere these days--3 of these babies a day keeps me hydrated and healthy.

4. Eat in more, dine out less. By cooking at home, you will not only save money but also get to eat fresh foods and know exactly what ingredients are going into your food. I love Skinny Taste for delicious, lightened up recipes.

5. Exercise. Cardio and strength training 3-5 times per week are essential to a healthy toned body. You don't need to be a marathon runner; a 30 minute brisk uphill walk or jog will get that heart rate up. Simple yoga or pilates routines are great for building muscle strength and maintaining good posture! Don't forget to switch up your routine every few weeks to keep from getting bored or plateauing. Here are some of my favorite YouTube fitness gurus with free workout vids:

fitfabcities.com

blogilates.com

toneitup.com

6. Fiber. Not only does fiber take longer to digest, which increases the feeling of fullness and thus curbs appetite, but it is also can absorb extra calories during digestion. I like to add fiber powder to my morning smoothies. Berries, dark leafy greens [i.e. kale], and whole grains are a few excellent sources of fiber.

7. Skip the artificial sweeteners. It's better to use natural sweeteners than the chemical-ridden stuff, plain and simple. Skip the Splenda and Sweet n Low and replace it with natural honey, maple syrup, stevia, Sugar in the Raw, or agave. Check the ingredient labels and make sure there aren't any extra hidden chemicals. Look at Trader Joe's, Central Market, Whole Foods, Sprouts, etc. for natural and organic sweeteners.

8. Farmers Market. Buy local, buy organic. Foods at farmers markets tend to be free of chemicals and pesticides, which is the best for your body!

9. Eat more veggies, period. Broccoli, green beans, peas, asparagus, and edamame are my faves. As someone who used to despise veggies [I was a picky eater growing up], if I can do it you can, too! Start by incorporting veggies in your pasta. You can hardly taste broccoli and peas when they are mixed in with your spaghetti.

10. Taking the stairs is another easy thing to incorporate if you live or work in a building with multiple floors. I'm not saying you need to climb 80 flights if you work in a high-rise, but a few floors will get your heart rate up which burns a few extra cals. Every little bit helps!

What are your favorite healthy habits?

GymDJ workout mixes

Break out of a workout rut with some new jams from GymDJ, a site where you can download free music playlists to your phone or other mp3 device. Their upbeat mixes expertly blend pop tunes to fuel your workout and range from 25 minutes to almost an hour! Visit GymDJ here and rev up your motivation to burn some serious cals. xo.

*Not a sponsored post.

the commercial break workout

You can always make time for a workout!

With our favorite TV shows starting back up in January, it seems harder to squeeze in all we want to do during the precious evening hours after work or school. Give this quick workout a try during the commercial breaks of your favorite TV show and you can knock out your exercise for the day! xo.

*If you record your show, you can try this workout during the show, or don't fast forward through commercials and still do the workout in between. I'd recommend still scheduling a few days of cardio during the week, but this is a great way to burn some calories when you don't make it to the gym.

Total Body Commercial Break Workout

Complete as much of the workout as you can on the first commercial, then pick up where you left off during the second, and so on. Once you reach the end, you can start over.

• 15 tricep dips
• 15 push-ups
• 15 double leg lifts
• 15 bicycle crunches
• 15 plie squats
• 15 lunges [each leg]
• 1 minute plank

my case for indoor cycling

How I got into it

Oh cycling, how I love thee! I can sing praises for this form of exercise all day. I first tried cycling last spring after my mother had raved about it when she tried it at her gym. I remember thinking, "If mom can do it, I can, too!" So off I went to get my own gym membership. The rest is history. 

Why I love it

• Your cycling experience can vary depending on who teaches it, thus ensuring your workout stays fresh and interesting. 
• Each instructor creates a playlist for the class to accompany a "ride"--a series of hills, jumps, sprints, etc. [all things you will learn once you try it!] I love that the speeds and intensities match up with the music. I get so into the music that I don't think about how hard I'm working! 
• The class flies by and before you know it, you've burned anywhere from350-550 calories [depending on length of the class and how much effort you put forth!] 
• Cycling is low impact. I run a few times per week so I cycle to give my knees a rest while getting my cardio in [bad knees run in my family so I will have to face this sooner or later. I'd rather it be later!]

What to wear

Wear comfortable shoes. There are special cycling shoes that you can buy, but unless you plan to turn it into a hobby I'd stick with your regular gym shoes.

Shorts or capris are best--pants might get caught on the bike as you pedal. If you wear short shorts, I'd suggest some biking shorts (spandex) underneath to keep from making skin contact with the bike seat. Lots of sweat people in there... you don't want their bacteria!

Finally, don't forget a towel and a water bottle. You'll need them!

My verdict

Cycling is a really fun way to get your heart rate up and burn tons of calories. My advice is to not give up after the first few times you try it; it can be challenging at first learning where your ideal seat height should be and maintaining the correct posture and form. Take cues from your instructor and the class around you. Try out a few different instructors to know which teaching styles you prefer!

Have you ever tried cycling? What was your experience? What is your favorite part? Leave a comment and let me know what you think!

alt. rock playlist

A soft collection of alternative tunes... perfect for a quiet morning run. xo.

leg toning workout

Here's a short and sweet leg toning workout you can do while watching TV or in addition to your normal exercise routine. Swimsuit season will be here before we know it, so why not start off the new year with a fresh fitness plan? Do the following exercises with 3-5 lb. weights for an extra challenge. xo.

10 squats + leg lifts :: squat then lift one leg to side, alternating sides after each squat [10 each leg]

10 lunges [each leg]

50 calf raises

50 squat jacks :: like a jumping jack, except you squat when feet are apart

1 minute jump rope :: if you don't have a real jump rope, pretend

Repeat 3x then run or jog for 10-20 minutes at a moderate to brisk pace