The Truth About Circuit Training

If you're like me, sometimes being on the treadmill for an hour is just not the most appealing thing in the world. But despite the fad on cardio, there are other ways to get your heart rate just as high while burning the same calories! 

Circuit training involves completing short intervals of an exercise in a specific order at a high intensity, and then repeating the combination. The great thing about these workouts is that the most your doing an exercise for at once is a minute, so there's no way to really get bored. The high intensity bursts from the repetitive exercises keeps your heart rate up burning calories. 

Aside from not getting bored during these workouts, they usually don't last as long as your typical cardio workout which means you're out of the gym faster! Who doesn't love the sound of that? The workouts usually consist of some type of cardio burst, mixed with body weight exercises. There are circuits that involve weights, however I tend to stay away from these because I feel like all of the picking the weights up and putting them down just slows you down, which will make your heart rate decrease.

I could type all day to you about the details of circuit training, but we all know that what you want to see is what kind of circuits to do! Here are some examples of simple circuits that I think everyone can start with:

1) Run 1 minute, sprint 30 seconds, 15 push ups, 20 jumping jacks, 20 walking lunges (repeat 3-5 times)

2) 20 step ups, 25 jumping jacks, 15 switch lunges, 25 mountain climbers (repeat 3-5 times)

3) 20 push ups, 10 assisted pull ups, high knees for 1 minute, 15 jumping sumo lunges (repeat 3-5 times)

The combination of any 2 of these can make a complete workout for your day! I hope you try them out and enjoy!

The Underestimated Cardio Workout

When it comes to cardio, you'll most likely hear a different opinion from every person about what's the best and what's the worst. But that's only because we really all find something unique that works for our interests and our lifestyle.

One big thing people tend to go to is running, which I am all for. I think that running is a great cardio workout and enjoy running whenever I can - but the thing is not everyone is physically able to run, whether it be injuries or other reasons as well. 

I truly believe that spinning is one of the best cardio choices for almost everyone. Besides how fun it can be with the right teacher and good music, the exercise is extremely low impact which provides benefit for people with back, knee, or really any type of injury when doing other types of exercise. In addition to that, the exercise can be as intense or leisurely as you make it, which really is perfect for any fitness level being a beginner or advanced. Another benefit to spinning is that classes range from 45 minutes to an hour depending on the studio, so if you feel like you couldn't go for an entire hour there's a class for you too! 

My favorite local spinning studio is The Cycle Loft, in Greensboro NC. Not only do they have a great range of times for classes, but also different teachers to mix it up. The prices and packages offered are great too, which is definatly a benefit for me being a college student on a budget. There are tons of cycling studios all over NC, and the entire country, which can be easily located through any search engine. Check a class out and let me know what you think! I promise you won't be disapointed and will be waiting to go back for more!

Sweets, Sugar & Candy

It's that time of the year again, where candy bowls start to appear at every corner we turn, every type of pumpkin baked good fill people's kitchens, and sweets become just that much more tempting.

It almost feels like this period of dangerous temptations starts now and really goes all through winter. I personally am a sweets-a-holic and now through January is the hardest time of the year for me to say no. What i've learned through many, many pumpkin cookies, breads, pies, and a few pounds I wish hadn't came along with them, is that if you take the time, there still is a way to enjoy fall and the entire holiday season without all the guilt and calories, with some lighter recipes and tips for when you do want to indulge on a pumpkin spice latte.

First, let's conquer the biggest obstacle of it all - the deadly Starbucks seasonal drinks (that don't have to be so deadly! - The thing about these drinks is portion control and making it as light as possible, number one rule is always get a tall, I promise it is all you'll need and a taste is more then enough with these seasonal drinks. The last thing - always ask for skim milk or for it "skinny",  and hold the whipped cream (just this can save you 50 calories alone!)

I personally love to bake everything and anything that's a cookie, bread, cupcake, brownie, you name it i'll bake (and eat) it. Over time I have come across a few favorites of fall recipes with a lighter twist so I don't have to miss out on the seasonal fun, but don't have to feel guilty either. Check these recipes out, and hopefully they can help you too have a guilt free yet delicious fall:

Gluten Free Apple Crisp : http://cookieandkate.com/2014/healthy-gluten-free-apple-crisp/

Chocolate Chip Pumpkin Cookies : http://civilizedcavemancooking.com/recipes/desserts/chocolate-chip-pumpkin-cake-cookies/

Oatmeal Pumpkin Spice Bread : http://www.popsugar.com/fitness/Oatmeal-Pumpkin-Spice-Bread-Recipe-22071355

Healthier Pumpkin Pie : http://www.sugarfreemom.com/recipes/healthier-pumpkin-pie-low-calorie-low-sugar/

*For any recipe listed - Any flour can be replaced with almond flour/meal (ground up almonds, adds a big nutritional benefit while making it gluten free), & any sugar can be replaced with Splenda, Stevia, or agave to cut calories even more!*

You might be thinking - "these healthy desserts probably taste gross, I would rather just eat the real thing", and if that's the case that's fine! Everyone has different preferences, just always try to keep portion control in mind. Try some recipes out - you might surprise yourself with the results!

Now Let's Put It All Together

Now that you have the key information you need, it's time to figure out how to put your new healthy & active lifestyle into action. The trick to it is, don't overthink it & don't beat yourself up if you mess up! Remember one cookie won't kill you, and one day off from the gym isn't going to make you gain weight. A healthy lifestyle is a learning process, and you can't learn if you don't mess up.

To help you bring everything together and kick start your healthy lifestyle here are a few workouts and meal examples to use as a template:

Workouts -

Monday - 40 minutes of biking
                20 minutes of upper body strength
Tuesday - 45 (or more) minutes of eliptical
Wendesday- 40 minutes of walking & running mixed
                     20 minutes of abs & body weight exercises
Thursday- 45 (or more) minutes of biking
Friday- 40 minutes of eliptical
            20-30 minutes of lower body strenth
Saturday- Take your dog on a walk, go on a long stroll with a friend, or take a walk to clear your head! If you feel up for it go for a run outside, but don't push yourself too much!
Sunday- Relax! It's sunday and you have well deserved your rest day!

Breakfast- we all have heard it's supposed to be the most important meal of the day, and it is, but that doesn't mean to over eat! A good mix of protein (around 20 grams), carbs (no more than 20 grams), and fiber (3-6 grams) will give you energy for the entire day - My personal favorite: Ezekial bread toasted with half an avacado smeared on, with a side of scrambled eggs with swiss cheese

Lunch - this meal is definitely more of a personal preference based on if you had already worked out before breakfast, if you're about to workout, or if you're planning on working out later in the night. Personally, I like to keep my lunch light because I had breakfast as my post workout meal. Last chance of the day to get in a decent amount of carbs - but not too many! I like to mix my lunch with a main protein (around 15-20 grams), carbs (no more than 30 grams), fiber (3-8 grams). My personal favorite: Two slices of Ezekial bread with mustard, lettuce, tomato, and sliced turkey breast, and a side of blueberries

Dinner- for a lot of people this meal is so difficult because our culture makes dinner such a big social gathering, the trick with dinner as well is not to over eat and to eat early enough so you're not still super full when you go to bed later on. An ideal dinner in my mind would be protein (around 30 grams), carbs (no more than 15 grams), and fiber (4-10 grams). I like to think of dinner as the meat/polutry and veggie meal, any combination of the two makes for a delicious and filling meal. If you are a person who really loves carbs youll love My Personal Favorite: Sphaghetti squash (tastes just like pasta if you do it right) with homemade red sauce and ground turkey

Cardio vs Strength

So you walk into the gym, but now what? You feel awkward and out of place as everyone there are these huge bulky guys and almost non existent girls, you take the safe option that you know how to work- the treadmill, stay for a little bit and than slowly sneak away.

Whether you've been going to the gym or a day, or for as long as you can remember, we're all guilty of feeling a little out of place at the start. I personally feel like the gym starts out as an obstacle, and if you stick with it can end up being a part of your daily routine that you can actually enjoy (most of the time that is). We all have days where we wake up and really just don't feel up to hitting the gym, on those days you have to really push through and go, but if you don't have the push for the day, don't worry about it! As much as our bodies need exercise, they need rest as well. If you feel like you have no energy to workout one day your body is trying to tell you something, listen to it.

There really isn't any right or wrong when it comes to exercise, just get moving! If you aren't the biggest fan of actually going to the gym, go on a walk with a friend, play a sport outside, or even take a dance class! When it comes to getting active the options are endless. 

Now the big question.. cardio or strength?! My answer to you is both! Muscle is so important for your health long term, as when you are resting your body will burn more calories with less effort when your muscle percentage is higher. That's where strength importance comes into play. There is a huge debate throughout society whether cardio is necessary, and this is my opinion on it all - for me, being a 20 year old year, cardio is a big part of me maintaining a weight i am happy with, but along with that it helps my cardiovacular strength which isn't something people usually think of when they do cardio. Being young, we don't really think twice about what our health is going to be like 30 years from now, but we should. Even if you have no weight to loose, it is still so important to do even 15 minutes of cardio everyday to keep your internal health at peak, preventing heart disease, and even stroke down the road. So my answer to cardio vs. strength? Both! Like i talked about in my first post everything is about balance and moderation, and that applies with fitness as well. Mix it up, do some cardio 3 days of the week, and strength for 2, or any combination that fits you and your lifestyle! 

Check back next week to see some of my favorite cardio and strength workouts!

But How Do I Start "Healthy"?

Almost everyone has been at a point where they've had the motivation or inspiration to start being healthy.

The problem is most people don't see it as changing their way of life, they see it as a "diet". There is no word I hate as much as diet. The truth about these so called solutions to loosing weight is 1) most of them do more harm to your health then help & 2) the weight lost ends up coming back, and sometimes even more. To be honest with you, I have fallen for all of these diet fads and tried everything from the all liquid diet, the protein smoothie diet, the 21 day fix diet, to the strict low calorie diet, and probably every 'cleanse' that's on the internet. But the one thing I found with each and every one was that it wasn't realistic. You will hear me talk about being realistic way too much here, but that's only because it's true. I couldn't possibly live on super low calorie intake or all liquids for the rest of my life, and if I did, I wouldn't be anywhere near healthy.
After everything I have experimented with, read about, and failed with, I have come to a very basic way to look at nutrition. As typical as this sounds, we all derived from cave men, and let's be honest, they were in pretty amazing shape, they had enough energy to live each of their days being active, and they lived pretty long lives. That being said, I love the idea of 'eating like the cavemen'. Of course, with a few modifications. The caveman diet consists of all foods that are 'real', which are all vital and so important. But in my eyes of nutrition, I also think that foods such as grains and breads are important to our nutrition if consumed in moderation, at the right times. The equation with nutrition, is that if you feel good, you're probably doing it right.

Here are a few of the basic guidelines I like to base my nutrition on:

1) Always eat within an hour of waking up, not only to jump start your metabolism, but to provide your body with a source of energy as you begin your day

2) The more colors the better - veggies veggies veggies! They are so important for natural detoxing within the body, and even more so for antioxidants! Consuming not only green veggies, but a whole array of colors provides you with more of this benefit

3) Eat your carbs, but at the right time, and not too much - moderation with carbs is the magic to them, carbs are most effective (& least likely to be stored as fat) when being consumed immediately before physical activity or right after, if consumed before our bodies use the carbs for energy in the exercise we're about to do, and when consumed after our bodies can metabolize them easier than if you ate them late at night

4) No processed carbs after 4 pm - we all have those late night cravings and once a week or so it's totally okay to let loose and have carbs later on, but generally any carbs like bread, rice, pasta, bars, or cereal should be consumed earlier in the day so your body can burn them off

5) No white bread ever! - we all know everyone always says white bread is the worst, as soon as it hits your blood stream the carbs turn into sugar, and than you have sugar and carbs in your system when originally you only thought you were getting carbs! Ideally, I only eat ezekiel bread (can be found in most health food stores), and than natural grains such as brown rice, quinoa, and steel cut oats, but if you're out to a restaurant always choose the multi grain or 100% whole wheat, it isn't the best but it's the best choice you can make in that situation

6) The secret killer is sugar - we all think carbs are the ultimate enemy but it seems like everyone is forgetting about sugar! Just like carbs, sugar is something that we need in order to function, but most people really don't even realize how much sugar they're consuming. Natural sugars are the most ideal types, such as the ones found in fruit (but be careful, some have crazy amounts you would never guess!), but if there's other sugars in your diet keep them to a minimum, ideally your total sugar intake should stay around under 30 grams a day

7) Choose foods that you actually enjoy! - No one expects you to torture yourself with endless tasteless foods that you hate, in order to be healthy. You would be stunned at how many clean eating recipe pages there are out there with tons of delicious recipes (some that don't taste like they'd be healthy at all - check out pinterest). Experiment & find what you like!

8)  Don't think about it too much! Make clean choices, and if you mess up now and again, no big deal! There's always another meal to improve your nutrition. Food is meant to be enjoyed, even when it's good for you, so do exactly that!

It's All About Balance

Let's be realistic. 

A healthy lifestyle isn't where you are in the gym more then you're with your friends, counting every calorie you put into your body, and eliminating everything that is "bad" for you forever. Anyone who is interested in starting a new healthy lifestyle needs to know that it is all about balance, and without balance you will never discover the amazing satisfaction of a new and healthier you.   

Now you're probably reading this and thinking "i thought this was a fitness and nutrition page why is she not telling me about what I want to know", and trust me I will! But the idea of balance is just as important as any exercise or super food. Think about it like this, if you love ice cream, and I told you, "now since you're living a healthy lifestyle you can never have ice cream again", you would first of all be not the happiest person in the world, and secondly probably end up crashing and eating an entire container of ice cream on the day you're craving it most. But if i told you "you can have a small bowl of ice cream once a week on the day of your choice", it would be much easier for you to not have any ice cream at all the other 6 days of the week.

The same thing goes when it comes to exercise, moderation and balance! If you spend 4 hours in the gym everyday, you will not only drain your body, but you'll probably end up doing more harm then good to it. Exercise is all about working the body to its limits, and than letting it recover so you can be stronger the next time. This is even true when it comes to cardio! Generally, I would advise at least a half an hour to an hour of cardio a day, and if you're feeling super energetic one day go for an hour and a half! It really is up to you and what your body is telling you. 

That's what makes the balance of exercise and nutrition so unique, is that it is so different for everyone. If you've never been to the gym before, I would suggest something different than someone who hasn't been in a month. The key with balance to a healthy life style is enough to keep you going and motivated, but not too much that you end up hating the idea of "healthy" all together. The trick is to try a little of this and a little of that until you find the perfect healthy lifestyle to fit your personality, your schedule and generally what works for you!