National Mesothelioma Awareness Day

Sneak In Some Cardio!

When you need to simply hit the weights you need to make sense of approaches to keep yourself warm so that your muscles can perform better. The immense thing is, you needn't bother with enormous cumbersome gear, and here are approaches to sneak cardio in the middle of sets:

Be a stair expert: But consider taking them each one in turn, not two. Specialists found that while the rate of caloric consumption is higher when taking two at once, the blaze over a whole flight is more when taking each one in turn

Walk and talk: Make like the West Wing and hold strolling gatherings. While moderate strolling uses right around more than two times the vitality of sitting in a meeting, portable gatherings can likewise reinforce work connections, enhance wellbeing, and support imagination.

It would be ideal if you stand up: Think of your ring tone as a caution to get up out of the seat. Toss in a couple bodyweight practices before sitting down (and look at this rundown for some extraordinary thoughts).

Also it is critical to keep your heart rate up despite the fact that you aren't centered around cardio in the occasion. Sneaking cardio in smolders a larger number of calories than simply lifting however it can be elusive approaches to get some in particularly with no cardio hardware in the weight territory.

Kettle bell swing: Kettle ringers are anything but difficult to bear with you as you move around. Do 25 swings in the middle of sets to keep your heart rate up and condition your body. Also this is an incredible molding activity for your entire body.

Jump rope: This is a simple approach to sneak in some cardio, hop for around 30 seconds which speaks the truth the measure of time you would rest between sets at any rate. Bouncing rope is the best cardio activity known not, so snatch your rope and stick it in your duffel bag.

Step ups: All rec centers have venture up stools now that you can use in the middle of sets, yet in the event that yours doesn't simply utilize a seat. Do around 15 reps for every leg, the higher the stool the higher the blaze. In the event that you utilize weights with the progression up, keep them light since this is only a filler exercise.

Goooooooals!

I've heard so much from my circle about goal setting. What is it exactly and do I need to do it? Basically, your goals should stem from your passion. For me that is fitness. I learn so much each day. Whatever your passion is setting a goal will keep you on the right path. My goal right now is to be nice to me. As many of you know, I was hurt this summer. I broke my wrist and badly bruised my knee so my normal workouts where a no go for me. I had to revamp my fitness plan so I had to allow some self-care for ME.

I make my goals very specific. This means detailing what it is EXACTLY that I want. Until recently my goals were very general and I never felt like I was accomplishing anything and you know what, I didn't. By narrowing what it is I want, I can make a plan to meet my goal.

This brings up a good point of goal setting. Your goal should be attainable. Are you 5'2 and want to be a Radio City Rockette? Working hard and having a stage presence isn't going to help if the Rockettes have a height requirement. Make sure your goals are in your control.

During the height of my injury my goal was not to compete in a triathlon but to get better. Make sure you are honoring where you are in your life right now. Be aware that life changes and your goals might have to change too. Be open to that and be realistic.

Do you set goals? Try it, you'll like it! Grab piece of paper or start a new memo on your iPhone, and write out your goals. Good Luck!

My Fuel aka Diet!

I don't really eat like everyone else. Most of the time I’m eating in between fitness classes, clients or while running to my next task. Usually when I'm hungry I know that I've let too much time between meals pass and I need food immediately. I don't want to have to think about it. In this situation, faster is better!

Over the years I've figured out how to make eating easy on work days. Here's what has to happen:

1. Meal has fiber.

2. Protein is involved

3. Veggies included

4. Water and lots of it

My meals tend to be the same each day. Frankly, I don't give a damn. I can eat the same food and not be bothered. I vary the flavor more than the protein itself. I like using spices, Sriacha (just a little though, I don't like my food too spicy) or salsa or hummus. If I know I have protein and a good serving of fiber I don't worry how I'd be judged in US Weekly "a typical food day."

I eat the same thing for breakfast almost daily. Oatmeal and a piece of fruit. I like that I don’t have to think about it, I just get up, make it and eat it. I don’t generally get tired of eating the same things. Don't get me wrong there are times where one or more of the foods dominate the menu until I’ve eaten so much of them that it’s time for a break and I don't want to see that food for awhile.

My diet may not work for you but it works for me. I'm content because it works for me. I'd love to hear what works for you. Let me know what you do to cover your nutritional bases.

#7dayStretch Wrap Up!

Last week,  I completed the #7daystretch with prAna and Sweat Pink and could not be more proud. We stretched, bended our bodies, minds, and souls and came together to show how we truly #liveinprana!

So in honor of our beautiful #7daystretch, here are 7 things you might not know about me:

• I am wildly obsessed with anything sparkly
• I have a collection of sneakers in many different colors. This just started about 4 months ago and I’m proud to say that I am doing very well collecting different workout sneakers. :)
• I secretly (not so secretly) own so many sparkly headbands
• When I was 7, I wanted to be a elementary school teacher
• If I could do one thing today, it would be travel to South America and stay there all winter so I can successfully avoid winter. :) I love NYC so moving is not an option.
• I’ve always dreamt of opening a large lot where I could rescue animals from all over who need a safe place.
• My favorite way to travel is on a cruise ship where I can sleep, workout and relax while I’m getting to my destination.

Join in on the fun! I tag @mzmotivational and @chichilife to tell me 7 things I didn’t know about you! Just fill in the blanks, tag @prana @fitapproach & use the hashtags #liveinprana #7daystretch #sweatpink and spread the love. Tag your friends, readers, followers…whoever’s listening!

Want to try PrAna? Use the code LiveInPrAnaF15SGF for 15% off!