Week 2

Sure, you can work out religiously every day, but if you’re not eating the right foods, your hard work isn’t going to show.
Some good things to keep stocked in your house are:

1. Bananas- their high in potassium, will help you recover faster and help curve your sweet tooth at the same time!
2. Berries-  berries are on the top 20 foods richest in antioxidants, and will keep you looking young and healthy. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
3. Carrots- Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, and a half cup has just 35 calories.
4. Avocados- Yes they might be high in calories and high in fat, but both in a good way! studies show that women who are on low fat diets tend to have more injuries and not recover as quickly as women who have one serving a day of the right kind of fat. Their also great for you skin, hair and nails!
5. Wasabi Peas- These hot little treats are just that! A TREAT! If you focus on eating right all the time your more likely to get off track, so pack a little zip lock baggie full of these guys and much on a few every now and then. their a little spicy, a little crunchy but will keep your hunger away and keep you energized all day!
6. Fish- Any kind of fish will do, but it is an important part of a balanced healthy diet. Pack full of protein, Omega 3 oils and other natural benefits, you just cant go wrong with it! Even if you don necessarily like fish i suggest going to the store and trying to cook some up yourself, you never know what you might like and its a good way to mix it up!

I hope that these are some healthy things that you might like, all having benefits to keeping them within your reach and keeping you on the track to a health beach body!

Tip of the Day #2

Work out with buddy. Enough said, its pretty said self explanatory. But studies show that when you work out with a friend you will be more likely to stick with it, keep encouraged, work harder, work longer, and actually have fun doing it!

Keep up the good work! Also a reminder Fridays ill be cooking healthy recipe's and posting them, so feel free to comment, give suggestions, and tell me what you do and don't like!

tip of the day! #1

While you are doing your mad cardio this week a good idea is to throw in some early morning lifting sessions. Maybe try doing back and shoulders and ABS, like i did this morning before school, or you can try working your legs and butt! If your a girl don't worry about getting bulky by lifting, all its going to do is help speed up your fat burning process and tone you up! :) GOOD LUCK!!

week one

Hi guys! It’s our first week on our 14 week journey! Before you can start getting lean and tone you are going to need to shed some of those pesky extra pounds. The best way to do that is to do some CARDIO!!

Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your overall health.  The great thing is, there are plenty of choices for cardio exercise.  Anything that gets your heart rate into your target heart rate zone and get you’re moving will work.  The confusing thing is, there are so many choices out there...which exercises are the most effective and will work the fastest? There's no right cardio exercise and the best choice is the one you enjoy and the one your'll work hardest at, but there are some that work best if your goal is to blast calories!!

At a minimum 20 minutes of cardio daily is need to keep a healthy body, but if you’re looking to step it up I would suggest doing 45min to an hour worth! A good way to keep you occupied and not bored with what you’re doing is to switch it up. Don’t stay on the same machine for an hour; pick four machines or high intensity activities to do for 15 min each. My cardio program for the last week has been 15 minutes running (make sure you turn up your incline) followed by 15 minutes on the elliptical (going both forward and backward work different parts of your legs and are good to do) the a little rest by doing 15 minutes on the bike and lastly finishing out strong with 15 minutes on the stair stepper. It is important to remember when you are doing this throughout the next week that time isn’t everything and you can get drastically different results if you slack just a little bit! The best way to ensure that you get the best results is to do intervals on your workouts, hitting high speeds with maximum resistance and incline for a minute or two then having a short rest period of about the same time.

Have a great week remember to drink lots of water!

Intorduction

Hello everyone! My name is Sara and I will be your guide to getting fit in the next 14 weeks! We will have a lot of fun over the next few months, exploring some new and innovative ways to work out, some healthy recipes, the newest and latest fitness gear and how you can utilize your workout time efficiently so you can stay on track and get in the best shape possible!  Along our journey I will also update my progress, some fun fashion styles for your new improved body as well as many other tips to help encourage you! Thank or subscribing to my blog I’ll be posting weekly!!