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!

Bulu Box

Don’t you just love getting packages in the mail? Even if you ordered the item yourself online and you know exactly what is in the box, you can’t help that bit of excitement you get when you arrive home to see a package waiting just for you. Maybe it is all the memories of Christmas morning, waking up to find what Santa has left for us under the tree. If you are anything like me, when you come home to a “surprise” package on your doorstep, it’s a flat-out race to open the box to see what is inside.

If you want to capture that Christmas morning feeling every month, then you may want to check out Bulu Box. A friend of mine actually turned me on to this and, I have got to say, I really love it. It’s honestly a great concept.

Basically, you register on the site and complete a short “user profile survey”. You are asked questions like:  How often you exercise, what types of exercise you do, if you have any dietary restrictions, and what your health priorities are (to lose weight, try new supplements, eat healthier, etc.) From this profile, Bulu will generate a box of “goodies” sent right to your door every single month. The box will be filled with product samples based on the answers you gave in your user profile. It’s really a great way to try out a product before you decide to buy a full-size version of it.

Another great feature of Bulu Box is their rewards points program. Each month you can earn up to 100 rewards points worth $10 just for subscribing to the service and sharing your thoughts on the products that you receive. Once you’ve earned enough rewards points, you can use them like cash towards the purchase of full-size products. So, when you get a sample that you really want more of, you can buy it using your rewards points!

Each Bulu Box is filled with about 4-5 samples of different products. When you set up your account, you can choose your “box type”. Choose either the Bulu “original” (contains a well-rounded sample of health and nutrition items) or the “weight loss” box (all items pertaining to weight loss. This could be workout DVD’s, supplements, or even small fitness devices)

The retailors that Bulu has teamed up with are all clamoring to get in the box (no pun intended) because they want you to try (and like!) their product so that you purchase them again in the future. This ensures that you will get a nice variety of products each and every month. What is nice is that the sample sizes are sufficient enough in order for you to decide whether or not you really like them.

Bulu Box is the first health, nutrition and weight loss discovery box designed just for you! The profile survey determines what you will get but it is always such fun to open the box each month and discover something new and exciting. Want your own? Use the code  SWEATPINK for 50% off a 3-month subscription. 

Talk Much?

There are lots of ways to be rude in a fitness class, but one of the most annoying situations is a group of chatty people discussing their lives or whispering together as they run on treadmills or lift weights. How about the group of guys who are obvious at class together and each one tries to out “grunt” the other? Even more irritating are the class divas.

There are social “norms” to being in a fitness class. Trying not to throw dirty looks at two people chatting about their fresh laundry or baby bottles, or what about the girl who stops midway between workout sets to send a text? Nothing is as annoying as two people chat about the others in the rooms as they do yoga poses.

Not so long ago a cat fight ensued over, of all things, a spot on the floor. First the talking and whispering was okay, then it escalated to loud talk and then it turned into a cat fight. Two women came to class. One woman took a spot on the floor, and the other attendee whispered, “That’s my place.” A verbal argument started and turned physical. The entire session was ruined for everyone. Rude? Yes and thoughtless. Result? They are not friends anymore. Hope they never come back to class.

Recently while in the gym, exercisers were doing lunges and cardio workouts at full speed, but a group of twenty something's ran, giggled, and laughed out loud. Were they laughing about the other patrons? Seemed like they were. The talking got louder as the workout class carried on. Now everyone in the room knows about what a “b… so and so boyfriend is,” the “wonderful sex” from another exerciser, and how someone is just not ready to “move in.” Ick. You don’t go to class to vicariously live through someone else.

The social butterfly who uses the gym as get-together time. They spend work out stretches talking to anyone within shouting distance. Choosing you as a talking partner ruins your focus. The cure? Plug in your MP3 player or headphones and zone out. If you put your headphones on, you are signaling you are not in the mood to talk. Mentally check out and hint to others that you are not at class to discuss politics.

The ultimate rude act? The know-it-all person who is a friend of the instructor and corrects all your moves and postures. This happened recently in a yoga class where one of the participants and the yoga instructor were obviously very well acquainted. No attention was paid to the rest of the class unless the “friend” gave her obnoxious advice. The entire time the instructor and his “friend” chatted about their latest dinner date and what they were going to do later. The flirting was obnoxious. One very brave yoga student went up to the instructor, gave him a rude look, and walked out of the class.

Tips for good fitness class etiquette mean staying focused. Leave the technology at the door and restrain from chatting. Fitness class is supposed to be a quiet time. Chatting and joking while in class throws off others’ workouts.