Top 10 super cheap super foods from Blogilates!
1) Stair Run
You don’t even need the gym for this one! Running up and down stairs is not only good for the gluts but it can also help you to burn calories quick. For my weight, running up and down stairs burns about 150 calories for every 10min. Click hereto calculate how many calories you can burn in a stair run.
2) Sprint Intervals
We all know running tends to burn a lot of calories. But if you throw in sprinting intervals, that’s where the real burn begins. Science shows that sprinting can burn up to 200 calories per 2.5 minutes. So next time you only have 20 minutes to get in your run, think about how much calories you could burn if you did sprint intervals.
3) Jump Rope
Go a little old school on your workout and grab a jump rope. Jump roping at a brisk pace can burn 120 calories+ per 10 min. Click here to calculate how much you could burn in a short period of time.
Boxing is an intense full body workout. Got a little anger stored up? Punch out your feelings while burning those calories off. Boxing burns around 225 calories for 30 min (based on 130 lbs weight).
Swimming is already a great cardio workout that is easy on your joints. Rev up the speed & throw in sprinting sets and you got a quick way to burn a lot of calories. Vigorous swimming can burn up to 340 calories per 30 min. So next time you’re trying to cram in a workout, getting wet might not be a bad idea.
It’s that simple, but not that easy!
My favorite protein powder!
A lot of you have asked what my favorite protein powder is, so I thought I’d share!
It’s BSN Syntha 6 in Vanilla Ice Cream Flavor. 190 calories per scoop with 22g protein, 6g good fat, 2g sugar, and tastes delicious! It looks like it comes in 5 lb and 2.9 lb and tons of different flavors, too.
I like to mix a scoop with ice cubes and 6-8 oz of water, then stir a ton! I’ll have one after I lift or do strength training, and sometimes as a snack if I haven’t met my protein goals for the day yet.
Just wanted to let you know if you were looking for a great tasting protein powder!
I just got a question and I thought I’d answer it publicly!
Why should I take protein powder and what effects does it have on me?
There aren’t really “effects” its not like taking steriods haha! It’s just adding more protein to your diet (instead of eating a million egg white and steaks). more protein means you have the ability to build more muscle if and only if you’re working out and weight training.
It’s good for a dietary supplement if you’re lacking in protein - that’s all!
College Eating & Fitness 101
Tip 1: Always carry portable healthy snacks and a water bottle.
- I think we’ve all experienced the class schedule that is back to back classes with no breaks for food and you end up shushing your stomach as it growls for food during a quiet lecture. Try carrying around granola bars, bananas, nuts, pretzels, etc. to snack on during and between classes. And of course carry a water bottle to stay hydrated.
Tip 2: Make balanced choices and watch portion sizes in dining halls.
- Dining halls typically have a lot to offer, even for those with special diets like vegetarians and vegans, it might just take a little experimenting to find out what you like and dislike. Try mixing and matching the different stations like salad bar, sandwich bar, stir fry and so on to make a tasty and healthy meal. Also look out for the better choices they have to offer like baked or grilled instead of fried, whole grains instead of refined, low fat or almond milk instead of whole, baked potatoes instead of fries, fruit instead of cookies.
Tip 3: Moderation!
- Now I just gave you some ways to make better choices by limiting (not avoiding) some fried foods and sweets, but it’s okay to have these things every now and then. If your friends order pizza, go for it. Just make sure your diet is balanced.
Tip 4: Make time for eating.
- When you first get your class schedule try to arrange for times to eat and if you think it may be difficult to stop and get food or whip something up make sure you have portable snacks or even lunches (pack a sandwich or something) just don’t forget to eat. You need your brain food!
Tip 5: Stay active. Take advantage of what your school has to offer.
- Walking and biking to class is a great way to get moving. Also if your school offers intramural sports or clubs, join them! And most schools offer free gym facilities, so take advantage of these things.
Tip 6: Avoid stress eating.
- Exams, midterms, finals, homework, projects and papers can be super stressful so to avoid stress eating try going for a short walk, doing some yoga, stretching or spending some time in the gym.
More tips for eating in college!
- First and foremost I think the most important thing is to learn to grocery shop. This may seem silly, but it’s very important. I have a lot of grocery lists tagged here. I generally shop the outside rim of the store (produce, dairy, frozen, meats) and stay away from the processed dry and sugary foods.
- Learning to properly shop for yourself sets the stage for meal prep (the second most important thing!). Meal prep is really important for a busy schedule: if I don’t have meals prepared, I’ll end up buying bad food.
- Finding recipes and discovering new foods is also an absolute must! There’s some great recipes here.
Examples of meal prep:
- You can cook steel cut oats on Sunday and eat it safely for breakfast for the next 1.5 weeks. Read this about breakfast!
- You can prep sandwiches or salads or pastas the night before to bring to class.
- You can cut up apples (squeeze w a little lemon juice so they don’t turn brown) the night before for snacks, too.
- Prepare small bags of almonds and dark chocolate chips ready to throw in your purse.
- It totally depends what you like to eat, but for me, my very quick go-to meal is a bowl of pasta. When I cook pasta, it ends up being 40% pasta, 50% veggies and 10% sauce. Cook the pasta, add in frozen veggies (usually petite peas, or spinach, or zucchini), add some sauce (sometimes tomato-based or just EVOO). Then season with kosher salt and pepper. This reheats really well if you invest in some good tupperware (I like this).
Stretch before and after working out!
If you need help finding healthy foods try these links:
FOR A FABULOUS ASS
Act like it. If you don’t feel motivated or enthusiastic then act like it. The strange thing is that within a few minutes you actually start to feel motivated or enthusiastic for real.
Move the goalposts. Set a large and specific goal. This will motivate you much more than small goals. A big goal has a big effect and can create a lot of motivation.
Start slow. Instead of jumping into something at full speed start slow. When you do that your mind will not visualize the task as something hard that you have to do fast, fast, fast. If your mind sees such things guess what often happens? Yep, you don’t get started. Actually getting started, even if it’s at a slow pace, is a whole lot better than not getting started at all.
Compare yourself with yourself. Not with others. Comparing what you have and your results to what other people have and have accomplished can really kill your motivation. There are always people ahead of you. Most likely quite a bit of people. And a few of them are miles ahead. So focus on you. On your results. And how you can and have improved them.
**Reviewing your results is important so you see where you have gone wrong in the past to avoid similar missteps further on. But it’s also important because it’s a great motivator to see how much you have improved and how far you have come. Often you can be pleasantly surprised when you do such a review.
Remember your successes. And let them flow through your mind instead of your failures. Write down your successes. Consider using a journal of some kind since it’s easy to forget your successes.
Act like your heroes. Read about them, watch them, listen to them. Discover what they did that was special and what made them tick. But remember that they are people just like us. So let them inspire you instead of looking up at them admiringly.
Get out of your comfort zone. Face your challenges to get a real boost of motivation.
Don’t fear failure. Instead redefine it as feedback and as a natural part of a successful life. As Michael Jordan said:
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
Do some research on what you are about to do. Then your expectations will be more grounded in reality and you can also get good hints on what difficulties that you might run into along the way. Managing your expectations can lower the often almost explosive initial enthusiasm. But it can also lessen the lack of motivation that usually follows when most of that enthusiasm has dissipated.
Write down your goals and reasons for working towards them. Tape them on your wall, computer or bathroom mirror. Then you’ll be reminded throughout the day and it becomes easier to stay on track and stay focused.
Break it down. Break down your task or project into small steps. And just start with focusing on that first small step. When you are done move on to the next and just focus on that one. The small successes will keep your motivation up and keeping your focus away from the big picture stops you from becoming overwhelmed and discouraged. It’s amazing how much you can get done if you follow this simple method.
Find what makes YOU happy. And do it as much as you can.
I condensed this article: http://www.positivityblog.com/index.php/2007/06/13/25-simple-ways-to-motivate-yourself/
Such an important message! And remember, the goodness or badness of a certain meal is all relative: if eating that burger and chips is what you’re craving and you feel satisfied and happy after eating it, I wouldn’t consider that a “bad” meal :)
If you’re ever unsure about if a specific food is “good” or “bad” try looking it up on Fooducate!