Cute workout clothes
This pic is post-work out, taking a moment to admire my leg progress. Next steps: HIIT cardio to get my thighs back to where they were before!
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.
- 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).
How To Cook Steel-Cut Oats for Breakfast the Night Before
I call for 1 cup oats here. This will make enough for 3 to 5 servings. Remember, when you make steel-cut oats you really should make enough for a whole week, or at least several days. Unlike gluey, sticky rolled oat oatmeal, steel-cut oatmeal is great when reheated the next day. It just gets creamier — not ickier.
What You Need
1 teaspoon butter or olive oil
1 cup steel-cut oats
3 cups water
3-fingered pinch salt
1 cup milk (optional)
1. Start this the night before you want to have steel-cut oatmeal. Measure out your oats. This quantity will make about 4 servings.
2. Heat about 1 teaspoon butter or olive oil in a 2-quart saucepan set over medium heat. Add the oats and fry them for about 3 minutes, or until they start smelling toasty.
3. Pour in the water and add the salt. Stir.
4. Bring to a rolling boil.
5. Turn off the heat and cover the pan. Leave it on the stove, and go to bed!
6. The next morning, uncover the pan and bring the oatmeal back up to a simmer. If you would like thinner and creamier oatmeal, stir in a cup of milk before reheating.
When the oatmeal is warm, scoop out and enjoy!
Work your butt, not your but!
Protein powder cookies #food #cookies #log (Taken with Instagram)
1 scoop Syntha 6 vanilla protein powder
1 scoop all purpose flour
1 tbsp butter
1 tbsp maple syrup
2 tbsp egg whites
Makes 6 cookies, 78 cals each, 10g carbs, 2g fat, 5.4g protein
Melt the butter, mix everything else in. Bake at 350F for ~8mins. It’s pretty dense and nice and cookie-flavored! Next time I don’t think I’ll add flour…
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!
Low Calorie Ice Creams & Desserts
Breyers French Chocolate Fat Free (1/2 cup)
Nutrition: 90 cal; 3 g pro; 13 g sugar; 4 g fiber; 0 g fat
Arctic Zero Frozen Desserts (1/2 Cup)
Nutrition: 37 cal; 3.4g pro; 5g sugar; 2g fiber; 0g fat;
Stonyfield Farm Organic Nonfat Frozen Yogurt (1/2 cup)
Nutrition: 100 cal; 4 g pro; 18 g sugar; 1 g fiber; 0 g fat
Ciao Bella Blood Orange Sorbet (1/2 cup)
Nutrition: 60 cal; 0 g pro; 16 g sugar; 0 g fiber; 0 g fat
So Delicious Dairy Free Vanilla Frozen Dessert (1/2 cup)
Nutrition: 130 cal; 1 g pro; 13 g sugar; 3 g fiber; 3 g fat
Julie’s Organic Juliette Ice Cream Sandwiches (1 bar)
Nutrition: 100 cal; 2 g pro; 6 g sugar; 0 g fiber; 0 g fat
Edy’s All Natural Fruit Bars Strawberry (1 bar)
Nutrition: 80 cal; 0 g pro; 20 g sugar; 1 g fiber; 0 g fat
The muscles you use when you do crunches/sit ups.
How to Gain Weight… From Muscle & Not Fat
Muscle on women is sexy as hell, if you don’t believe me look here and here… and you’re probably admiring the women in the photo up there! Read on, this is long, but worth it.
These same principles apply for anyone that wants to gain muscle not just skinny/small people.
First and foremost, you need to do strength training. If you want to gain weight, and don’t want it to be fat, it needs to be muscle, and muscle growth is stimulated by training those muscles. Arm muscle looks fantastic, training glutes gives you an ass like no other, back muscles look sexy in backless dresses, and core will give you a rock-solid foundation.
Strength training is most effective with weights which is easy at a gym, but not so much at home. If you’re at home, grab an empty gallon of milk and fill it with water, which will weigh about 8lbs. Then, try these:
- Assorted exercises on my blog, here and my personal workout is here
- Blogilates divided by area that can be done at home
- Similarly, Tone It Up and P90X can be done at home
- Bodybuilding.com is where I go to learn about exercises at the gym and proper form
Secondly, you need to eat more - especially protein. Muscles aren’t made of magic, they’re made of surplus calories from protein, carbs, and fat. Typically 1-1.5 grams per pound of bodyweight is a good guideline.Try with a 500 calorie surplus and experiment increasing (or decreasing a little) as needed.
If you don’t believe me that you won’t get fat instead, I don’t know how to convince you! I can, however show you this girl who gained 10 lbs of muscle while weight training and eating 2500 calories a day.
To reach this calorie goal, consider drinking a lot of milk, almond milk, or coconut milk instead of water. Liquid doesn’t fill you up as much, and provides you healthy carbs, fats, and protein. Protein shakes and smoothies are amazing too.
Snack on calorie dense foods. Eat nuts such as almonds, cashews, and peanuts throughout the day. Also try eating two tablespoons of peanut butter a few hours after every meal (it won’t affect your hunger).
Again, I’m not a professional anything, this is just what I’ve learned from experience and the internets. If you have any questions, ask me here: http://sweatsalty.tumblr.com
The muscles you work when you do push ups!
The muscles you use when you squat with proper form.
- Workout DVDs like Insanity or P90X or Jillian Michaels 30 DS and I have more here
- Nike Training Club
- Convict Conditioning
- Bodyweight exercises
- Jumping jacks
- Martial arts
- Hula hooping
- Jump rope
- Step aerobics
- Sports like tennis, soccer, basketball etc
- Stationary bicycle
- Rowing (boat or machine)
- Classes at a gym or YMCA
- Ice skating
- Rock climbing